Youth Soccer Training Plan for Ages 6-17: Development Stages

Youth Training Plan by Age Stage

Base Stage (6-10)

• Flexibility: Stretching exercises with dynamic motivation to seek maximum execution (with a ball, relays, group games).
• Resistance: Running games, formations, and pursuit games; continuous running (20-30 minutes); circuit training with one or two rounds; natural variety of sports activities, with a smooth, continuous run alternating with varied exercise execution.
• Speed: Surprise starts and pursuit and interplay games.
• Agility: Execution of different skills, emphasizing the execution of speed and reflexes; running and sprints over short distances.
• Strength: Quadrupedal exercises and repetitions, jumps, dislocated games, multi-hop and gymnastics; individual multi-throws and varied exercises.
• General Training Orientation: Work should always take advantage of other content of training, such as one or two rounds of football. The work of football should occupy 20 to 30% of the total training time, and the time homogeneity of the effect of the first distribution will carry out different buffering to develop skills.

Early Technical-Tactical Stage (10-14)

• Flexibility: Introduction of passive stretching.
• Resistance: Maintain one or two sets of the previous stage; continuous running (45 minutes), circuit training, fartlek, and running games.
• Speed: Same as the previous stage, with more emphasis on the interplay of complex speed and applied specific situations.
• Agility: Same as the previous stage, but applied to specific skills as different abilities are introduced.
• Muscle Strength: Maintain one or two sets of the previous stage; gym exercises with individual weights.
• Strength: Varied running with fast breaks and exits; multi-throws with varied weights (2-4 kg).
• General Training Orientation: Within this stage, initial specific fitness work remains predominant (approximately 80% at the beginning and 60% at the end of the stage). The work of football occupies approximately 40% (first stage) and 50% (final stage) of the total training time. Within this stage, distribute the approximate percentage of work for each capacity: Strength 10%, Muscle Strength 20%, Resistance 30%, Speed 10%, Agility 15%, Flexibility 15%.

Development Stage (14-16/17)

• Flexibility: Same as the previous stage.
• Resistance: Same as the previous stage, increasing duration and intensity.
• Speed: Same as the previous stages, applying it to specific ability situations.
• Agility: Exercises and own skills of each specific situation.
• Muscle Strength: Circuits for kids and teens (progressive introduction).
• Strength: Same as the previous stage; progressively increase sprints and execution intensity.
• Maximum Strength: Use of overloads (14-15 years: 40% of body weight; 2-4 sets of 4-8 reps, max 2 times per week. 16-17 years: 120% of body weight; 6000-8000 kg total volume per session, 3 times per week).
• Speed Endurance: Sprints of 100 m, same as the previous round.
• Interval Training: Interval training and circuits (both progressive introduction and care).
• General Training Orientation: Work of overall specific preparation (approximately 50-60% of total physical conditioning work). Over two years, work with the players in accordance with their individual needs. At this stage, football occupies 40-50% of the total training time. Allocate the percentage for the development of each capability specific to each sport.