WSA MENS SOCCER PERIODIZATION

WSA BOYS PROGRAM

Periodization based on our Game Model

High pressing,

intense, possession,

dominate the pace

and control the ball.

For that we need

strong, fast, technique

and clever players at

tactical demanding

Pre-season duration

The preseason will last exactly 8 weeks counting from the first game

of the league. The periodization of the preseason will be a mixture of

three layers.

- Tactical periodization.

- Physical periodization.

- Periodization of strength and speed.

Each of these is detailed by age and ability. 3 practices per week

and week 8 will be our first competitive week.

Physical periodization U13 – U19

• 1st week of adaptation.

• 2 nd week we test our players.

• Weeks 3 -4. we begin with volume,

• Weeks 5-6 anaerobic power.

• Weeks 7-8 acceleration and speed.

• Focus on the anaerobic lactate capacity.

• Focus primarily on FTIIA.

Speed timing by age (formative-competitive level)

The references are intended for intense but controlled execution, NOT absolute

maximum sprint.

HOW TO OBJECTIVELY MEASURE THE PLAYER ?

Key metric: meters per second. (m/s)

Simple formula :

Velocity (m/s) = distance / time

Test to evaluate prior to pre-season.

Yo-Yo intermittent recovery test.

soccer-specific resistance

Repetition of efforts

Moderate lactate tolerance.

Correct classification of muscle fibers.

Fiber type Known by Features

Type 1 Slow aerobics

Type IIA Fast oxidative Strength +

endurance

Type IIB Fast glycolic Max speed and

power

Elite Range

These ranges reflect standards seen in academies such as, FC Barcelona, Ajax, Bayer Munich and Manchester city.

U13

U15

Distance Elite Time Velocity

10m 1.80–1.95 s 5.1–5.5 m/s

20m 3.10–3.30 s 6.0–6.4 m/s

Top Speed — 6.5–7.2 m/s


10m 1.65–1.80 s 5.5–6.0 m/s

20m 2.85–3.05 s 6.5–7.0 m/s


Good academy level:

6.0–6.5 m/s

Elite early maturer:

7.0+ m/s

Very competitive level:

7.8+ m/s

U17

U19+


10m 1.55–1.70 s 6.0–6.5 m/s

20m 2.70–2.90 s 6.9–7.4 m/s



10m 1.50–1.65 s 6.1–6.7 m/s

20m 2.60–2.80 s 7.1–7.7 m/s


Professional academy

standard: 8.5+ m/s

Champions League level

wingers: 9.5–10.2 m/s

Lactic anaerobic capacity times - Week 3 & 4

50 mts

age Target timeWSA SPEEDM/S FIBER TYPE

U13 9.5 - 10.5 sec 4.8 - 5.2 IIA

U15 8.5 - 9.5 sec 5.3 - 5.9 IIA/IIX

U17 7.8 – 8.8 sec 5.7 – 6.4 IIX

U19 7.0 – 8.0 sec 6.2 – 7.1 IIX


100 mts

age Target time speed System

U13 18 – 10 sec 5.0 – 5.5 Anaerobic lactate

U15 16 – 18 sec 5.5 – 6.2

U17 14 – 16 sec 6.0 – 6.9

U19 13 – 15 sec 6.4 - 7.4


200 mts

Age Target time Speed System

U13 38- 40 sec 4.5 – 5.2 Resistencia

anaerobica

U15 34 – 40 sec 5.0 – 5.9

U17 30 – 36 sec 5.6 – 6.6

U19 28 – 34 sec 5.9 – 7.1

Assessment and Conclusion of Weeks 3-4.

Rating

speed m/s

Rate

<5.5 Bajo nivel competitivo

5.5 – 6.0 Aceptable

6.0 – 6.5 Bueno

6.5 – 7.0 Muy bueno

> 7.0 Perfil explosive elite

Conclusion

• If players keep time = excellent IIA+ anaerobic lactic profile.

• If the 50 m are fast and the rest falls, high IIB, little Resistance.

• If everything is even and slow, aerobic predominance.

Week 5-6, continuous intermittent exercise.

• Exercise: lactic anaerobic, dominate. Aerobic support.

• Distance 75mts

• Work Ratio 1:1

• Total duration 8m

• Ideal use 1-2 times a week.

• Type of capacity we train.

• Lactic anaerobic capacity

• Speed resistance

• Repetition of medium-high intensity efforts

• Lactate tolerance.

Week 5-6

How is it similar to the game?

Repeated high pressure

Transitions

Retreats of 60 -80 m

Round trip fullbacks, wings and mid box to box.

Edad

Tiempo

objetivo

Velocidad

m/s

Sistema

U13 16 – 17 sec 4.4 – 4.7 Anaerobico

lactate

U15 34 – 40 sec 4.7 – 5.0

U17 30 – 36 sec 5.0 – 5.4

U19 28 – 34 sec 5.4 – 5.8

Week 7

• Exercise ; 50M 1;1 6 MIN , 18 SPRINTS anaerobic lactate, ATP, more intense than 75m

• Very high intensity

• High lactate.

• Speed resistance

• Fiber IIA +IIB

WEEK 7

50M 1;1 6 MIN , 18 SPRINTS

age Target time Speed m/s System

U13 10 – 12 sec 4.4 – 4.7 Anaerobic lactate

U15 9.5 – 10 sec 4.7 – 5.0

U17 8.5 – 9.0 sec 5.0 – 5.4

U19 7.8 – 8.5 sec 5.4 – 5.8

WEEK 8

PLYOMETRICS

2 sessions per week

3-4 exercises per set

3 sets per exercise

4-6 repetitions.

Breaks 30-90 sec between sets.

Alternate bilateral and unilateral jump types.

Week 8 +

Exercises :

Drop jumps

Horizontal jumps

Charged Jumps

Side jumps

Periodization of strength and power

Types of force.

Maximum Strength

Explosive force

Strength Power

Endurance Strength

Reactive force

Definition

Maximum Strength

Maximum tension heavy squat, deadlift,

max pushes.

Base of speed and power

Explosive strength

Apply force in a short time.

Jumps, sprints, changes of direction.

Duels, jumps, finishes

Strength Power

Strength + Speed

Acceleration,

Endurance Strength

Maintaining strength over time

Circuits

Repeat sprints, sustain intensity in the

game

Reactive strength

Plyometrics

Changes of pace, quick reactions and

economy in the sprint.

Strength-to-age ratio.

First to master the technique then max weight, strength is trained not to lift more weight, but to run faster,

jump higher and resist longer.

Age

U12-U13

Coordination and overall strength

U14-U15

Technique + Basic Strength

U16-U17

Max strength + power

U19+ Specific Strength

Strength by age

U13

• No heavy external loads.

Variable

Strength Type

Exercises

Intensity

Volume

Type fibers

Benefit

Contents

General and coordinative strength

Self-loading, pushing games, pulls and jumps

low

medium

I

Neuromuscular basis

U15

• Body control and generate strength.

• Pefect technique for future loads.

Variable

Strength Type

Exercises

Intensity

Volume

Type fibers

Benefit

Contents

Basic Strength + Stamina

Self-loading, belts, light loads

Low-medium

Medium-high

I y IIA

Preparing for future loads

U17

• Base of performance

• We build powerfull players.

Variable

Strength Type

Exercises

Intensity

Volume

Type fibers

Benefit

Contents

Maximum initial + explosive force

Weigh-ins, jumps, plyometrics, sprints

medium – high

Medium-high

IIA

Speed, power and changes of pace

U19+

Specific performance

Variable

Type of streght

Exercies

intensity

Volume

Fiber type

Benefit

Contenido

Max strength + power

Weighing, plyometrics, resisted sprints

high

Low medium

IIA- IIB

EXPLOSIVE

Progression Chart

FITNESS

CENTER

TACTICAl PERIODIZATION

Style

We want to control the game and dominate the opponent

by controlling the ball , using the space to fill the field ,

when we are on possession and reduce time and space

when we lose the ball by letting them make quick decision.

to force a mistake.

OFFENSIVE

ORGANIZATION

Moments of

the game

OFFENSIVE

TRANSITION

SET PIECES

DEFENSIVE

TRANSITON

DEFENSIVE

ORGANIZATION

Moments and their principles and

sub-principles

Offensive Organization

Principles


sub-principles

• Width

• Depth

• Support (triangles & diamonds)

• Positional play

• Mobility

• Penetration

• Switch of play

Sub-Principles

• Fix defenders on the outside

• Occupy 5 vertical lanes

• Create superiority (numerical, positional, qualitative)

• Third-man concept

• Play between lines

• Timing of runs

• Overloads in wide areas

• Patience to unbalance

• Attack weak side


sub-principles

Defensive Organization

Principles

• Compactness

• Balance

• Pressure

• Cover

• Defensive unity

• Protection of central zones

Sub-Principles

• Close passing lanes

• Force play outside

• Defensive block height (high/mid/low)

• Zonal reference

• Line coordination

• Defensive distances (vertical &

horizontal)

• Protect space between lines

• Delay opponent progression


sub-principles

Transition to Defense

Principles

• Immediate pressure (red zone)

• Reaction speed

• Protect central space

• Reorganization

Sub-Principles

• 5–6 second rule

• Surround the ball ( yellow and green zone)

• Close forward passing lanes

• Foul if necessary (tactical foul)

• Sprint recovery runs

• Protect depth immediately


sub-principles

Transition to Attack

Principles

• Verticality

• Exploit disorganization

• Speed of decision

• Support angles

Sub-Principles

• First pass forward if possible, important to

connect the first 2 passes.

• Attack opponent's weak side

• Immediate depth run

• Carry if space is open

• Switch tempo

• Secure possession if no advantage


sub-principles

Set pieces as an additional moment:

•Corners

•Free kicks

•Throw-ins

•Penalties

Principles include:

•Organization

•Predefined roles

•Blocking movements

•Second ball reaction

8-Weeks Of Tactical Periodization

3 practices per week

WEEKS

1 Adptation

2 Maintence

3-4 Offensive Organization

5-6 Defensive Organization

7-8 Transitions.

We add set pieces on Fridays.

WEEKS 3–4: OFENSIVE ORGANIZATION

WEEK STRUCTURE (Same theme both weeks, increased

complexity in Week 2)

• DAY 1 – Build From Goal Kick

• DAY 2 – Mid Third Progression

• DAY 3 – Final Third & Finishing

U13 Foundation Phase

Day 1 – Build From Goal Kick

Objective: Understand positioning and first progression line.

• Create patterns

• 4v2 + GK build-up.

• 6v4 first line superiority( gk,line of 4 + cm)

Focus: width, passing lanes, support angles

Constraint (2 team):mandatory split CBs

• Week 2 progression:

• Add pressing trigger

• Introduce 7v6 build-up


Day 2 – Mid Third

Objective: Recognize triangles and third-man concept.

• 4v4+3 possession game

• Zone-based progression game ( 3v3+ support )

Focus:play between lines

• Encourage switch of play

Week 2:

Add directional target goals ( 3v3+support+goals at f3rd)

Introduce positional superiority concept. ( adding a players , 9 dropping )


Day 3 – Final Third & Finishing

Objective: Timing of runs + attacking wide spaces

• 3v2 to goal

• 6v5 in final third

Double goal after cutback

Week 2:

Add weak-side attack rule

Require 3 passes before finish

U13 Foundation Weeks 3-4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Tactical

Objective: Underst

and positioning and

first progression

line.

Create patterns

4v2 + GK build-up.

6v4 first line

superiority( gk,line

of 4 + cm)

Focus: width,

passing lanes,

support angles

Constraint (2

team):mandatory

split CBs

Week 2

progression:

Add pressing trigger

Introduce 7v6

build-up

Objective: Recognize

triangles and thirdman

concept.

4v4+3 possession

game

Zone-based

progression game (

3v3+ support )

Focus:play between

lines

Encourage switch of

play

Week 2:

Add directional target

goals (

3v3+support+goals at

f3rd)

Introduce positional

superiority concept. (

adding a players , 9

dropping )

Objective: Timing of

runs + attacking wide

spaces

3v2 to goal

6v5 in final third

Double goal after

cutback

Week 2:

Add weak-side attack

rule

Require 3 passes

before finish

scrimmage

U15 (Development Phase – Collective Coordination)


• Create patterns = passing drills

• 8v6 structured build-up

• Pressing team with triggers

• Work on 3+1 structure (CB–CB–DM)

Week 2:

• Add high pressing opponent

• Restrict GK long balls

U15 Development Phase

Day 2 – Mid Third

• 6v6+3 positional game

• Occupy 5 vertical lanes

• Focus: third man + overload wide

Week 2:

• Add transition rule (5 sec counterpress if lost)

U15 Development Phase

Day 3 – Final Third

• 7v6 attacking waves

• Crossing patterns (cutback priority)

• Emphasize box occupation (5 players rule and zone of arrival)

Week 2:

• Add defensive recovery pressure

• Limit touches in box

• Always finish the play

U15 Development Phase weeks 3-4


tactical

Build from

goalkicks

Create patterns =

passing drills.

8v6 structured

build-up

Pressing team with

triggers

Work on 3+1

structure (CB–CB–

DM)

Week 2:

Add high pressing

opponent

Restrict GK long

balls

Mid third

6v6+3 positional

game

Occupy 5 vertical

lanes

Focus: third man +

overload wide

Week 2:

Add transition rule

(5 sec counterpress

if lost)

Final Third

7v6 attacking waves

Crossing patterns

(cutback priority)

Emphasize box

occupation (5 players

rule and zone of

arrival)

Week 2:

Add defensive

recovery pressure

Limit touches in box

Always finish the play

U17 Performance Phase


• 11v8 build-up vs structured press( hopefully have the numbers)

• Manipulate opponent pressing line ( 4231 shape )

• Focus: provoke press → exploit weak side

Week 2:

• Pressing traps introduced

• Variable starting structures (3+2 / 4+1)


Day 2 – Mid Third

• 8v8+3 with lane occupation

• Work on positional + qualitative superiority

• Emphasize tempo change

Week 2:

• Add counterpress transition after loss (red zone)

• Add zone yellow and green.



• 10v9 in final third

• Focus: third-man runs

• Dynamic rotations between 9-10-8

• Diagonal running from 7-11 behind the defensive line.

• Sides 2v1

Week 2:

• Add time constraint (10 sec finish rule)

U17 Performance Phase weeks 3-4


tactical

Build from

goalkicks

11v8 build-up vs

structured press(

hopefully have the

numbers)

Manipulate

opponent pressing

line ( 4231 shape )

Focus: provoke

press → exploit

weak side

Week 2:

Pressing traps

introduced

Variable starting

structures (3+2 /

4+1)

Mid third

8v8+3 with lane

occupation

Work on positional +

qualitative

superiority

Emphasize tempo

change

Week 2:

Add counterpress

transition after loss

(red zone)

Add zone yellow and

green.

Final Third

10v9 in final third

Focus: third-man runs

Dynamic rotations

between 9-10-8

Diagonal running from

7-11 behind the

defensive line.

Sides 2v1

Week 2:

Add time constraint

(10 sec finish rule)

U19 High Performance


• Full 11v11 scenario if possible, red and white teams

• Opponent pressing schemes (4-3-3 / 4-4-2 / 4-2-3-1)

• Focus: strategic manipulation

Week 2:

• Match-real constraints

• Video feedback integration


Day 2 – Mid Third

• Tactical positional game 10v10

• Structured overload one side → switch

• Emphasis: timing

Week 2:

• Add opponent adaptive defending. Based on previous videos of the opponents.



Scenario-based attacking (winning/drawing/losing)

• Finishing under fatigue

• Expected Goals awareness

Week 2:

• Transition built into every finish, sprint to your positions.

• Add defensive shape from opponent. Based on videos.

U19 High Performance weeks 3-4


tactical

Build from

goalkicks

Full 11v11 scenario

if possible, red and

white teams

Opponent pressing

schemes (4-3-3 / 4-

4-2 / 4-2-3-1)

Focus: strategic

manipulation

Week 2:

Match-real

constraints

Video feedback

integration

Mid third

Tactical positional

game 10v10

Structured overload

one side → switch

Emphasis: timing

Week 2:

Add opponent

adaptive defending.

Based on previous

videos of the

opponents

Final Third

Scenariobased

attacking

(winning/drawing/losin

g)

Finishing under fatigue

Expected Goals

awareness

Week 2:

Transition built into

every finish, sprint to

your positions.

Add defensive shape

from opponent. Based

on videos.

-

WEEKS 3–4: DEFENSIVE ORGANIZATION

WEEKS 5–6: DEFENSIVE ORGANIZATION

WEEK STRUCTURE (Same theme both weeks, increased complexity in Week 2)

• DAY 1 – RED ZONE (Counterpress – 5 Sec Rule)

• DAY 2 – Reorganization

• DAY 3 – Low Block


U13

Final third

Day 1 – Counterpress

• Rondos of possession and pressing ( ex.redzone rondo)

• 5-second rule mandatory

• Reward immediate ball recovery

Week 4:

• Increase space


Day 2 – Reorganization

Mid third

• 6v4 defensive recovery game

• Sprint recovery runs

• Protect central zone

Week 4:

• Add numerical equality


Day 3 – Low Block

Defensive third

• 7v7 in reduced space

• Force opponent wide

• Compactness focus

Week 4:

• Add crossing defense

U13 Foundation Phase weeks 5-6


tactical

Red zone

Final third

Rondos of

possession and

pressing (

ex.redzone rondo)

5-second rule

mandatory

Reward immediate

ball recovery

Week 4:

Increase space

Reorganizing

Mid third

6v4 defensive

recovery game

Sprint recovery runs

Protect central zone

Week 4:

Add numerical

equality

Low Block

Defensive third

7v7 in reduced space

Force opponent wide

Compactness focus

Week 4:

Add crossing defense

U15 Foundation Phase.

Day 1 – Counterpress- red zone

Final third

• 6v6+2

• Structured pressing angles

• Immediate vertical lane closure

Week 4:

• Add counterattack reward



Mid third

• 8v6 defensive transition

• Recover into 4-4-2 mid block

Week 4:

• Add time pressure


Day 3 – Low Block

Defensive third

• 10v8 defending

• Protect box priority

• Clear zone 14 emphasis

Week 4:

• Add second ball scenarios

U15 Foundation Phase weeks 5-6


tactical

Red zone

Final third

6v6+2

Structured

pressing angles

Immediate vertical

lane closure

Week 4:

Add counterattack

reward

Reorganizing

Mid third

8v6 defensive

transition

Recover into 4-4-2

mid block

Week 4:

Add time pressure

Low Block

Defensive third

10v8 defending

Protect box priority

Clear zone 14

emphasis

Week 4:

Add second ball

scenarios


Day 1 – Counterpress

Final third

Analityc pressing

8v8 positional game

Surround ball concept( red , yellow and green)

Tactical fouling discussion

Week 4:

Opponent counterattack simulation



Mid third

Transitional game

8v8 transition recovery

Defensive sprint tracking

Week 4:

Tactical re-shape triggers


Day 3 – Low Block

Defensive third

Press and cover .

11v11 structured low block if possible

Line coordination + distances

Week 4:

Add opponent overloads

U17 Performance Phase weeks 5-6


tactical

Red zone

Final third

6v6+2

Structured

pressing angles

Immediate vertical

lane closure

Week 4:

Add counterattack

reward

Reorganizing

Mid third

8v6 defensive

transition

Recover into 4-4-2

mid block

Week 4:

Add time pressure

Low Block

Defensive third

10v8 defending

Protect box priority

Clear zone 14

emphasis

Week 4:

Add second ball

scenarios

U19+ Performance Phase week 7

Day 1

Final third

Transition chaos scenarios

Immediate role clarity

Depth protection

Real match tempo/pace

U17 Performance Phase week 7


Mid third

Full 11v11

Triggers: bad touch, backward pass

5-second coordinated press

Add counter-press zones

U17 Performance Phase week 7

Day 3 low block

Defensive third

Tactical defensive scenarios

Manage crosses, cutbacks

Communication leadership

.

U19 HIGH Performance Phase week 7


tactical

Red zone

Final third

Transition

chaos

scenarios

Immediate

role clarity

Depth

protection

Real match

tempo/pace

Reorganizing

Mid third

Full 11v11

Triggers: bad

touch,

backward

pass

5-second

coordinated

press

Add counterpress

zones

Low Block

Defensive third

Tactical

defensive

scenarios

Manage

crosses,

cutbacks

Communicatio

n leadership

RESUME

This is how a preseason week should look

week 3-4

Periodization Monday Tuesday Wed Thurday Friday Saturday Sunday

STRENGTH

PHYSICAL

Upper body

Strength Power

isometric

AL 1K

50 MTS

9.5 - 10.5 sec

100 MTS

18 – 10 sec

200 MTS

38- 40 sec

Lower body

Strength Power

isometric

AL 1K

50 MTS

9.5 - 10.5 sec

100 MTS

18 – 10 sec

200 MTS

38- 40 sec

Explosive strength

AL 1K

50 MTS

9.5 - 10.5 sec

100 MTS

18 – 10 sec

200 MTS

38- 40 sec

TACTICAL

OFFENSIVE

ORGANIZATION

Defensive third.

Build from

goalkick.

OFFENSIVE

ORGANIZATION

Mid third

play between

lines

Encourage

switch of play

OFFENSIVE

ORGANIZATION

Final third

attacking wide

spaces

MICROCYCLE 3 DAY 1

Fitness center

Practice.

Pull ups

dips

rope climing

trx

rows

90-120 min practice

6:30 pm at the fitness center.( strength periodization)

7:00 pm on field. (tactical and physical periodization)

On field

Warm-up

Passing dril

Exercie1

AL1K

Exercise 2

AL 1K

Cool down

WSA MENS SOCCER PERIODIZATION

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