4-Week Soccer Training Plan – Evidence-Based & AI-Guided

Random practices yield random results. This structured four-week program follows established training principles—progressive overload, skill repetition, tactical awareness—enhanced by BallerAI's AI feedback to personalize intensity and track your progress.

Week 1: Technique & Ball Mastery (4 Sessions)

  • Drill: Close-Control Touches (15 min)
    Practice rolls, pulls, and toe taps to improve first touch. Rest 30 s between sets.
  • Drill: Wall Pass Patterns (15 min)
    Alternate feet; 10 m distance; focus on accuracy and weight of pass.
  • Small-Sided Game (20 min)
    3v3 or 4v4 to apply technique under pressure.
  • Fitness Finisher (10 min)
    Shuttle runs (5×20 m with 30 s rest).

Week 2: Speed & Conditioning (6 Sessions)

  1. Agility Ladder (10 min): Four footwork patterns; focus on quick ground contact.
  2. Plyometrics (8 min): Box jumps (3×8) with 60 s rest.
  3. Interval Sprints (12 min): 6×30 s at 90% max effort, 60 s rest.
  4. Active Recovery: Log soreness and sleep in BallerAI to auto-adjust the next day.

Week 3: Tactical Awareness & Video Analysis (4 Sessions)

Developing game intelligence is as important as technical skill. Process: Watch pro clips, tag your own footage, then implement in drills.

  • Pro Clip Study (10 min): Note positioning, movement off the ball.
  • Self-Analysis: Use BallerAI's tagging tool on your recorded drills or small-sided games.
  • Implementation Drill (20 min): 2v2 or 3v3 focusing on patterns observed.

Week 4: Integration & Assessment (6 Sessions)

  1. Full-Field Circuit (20 min): Ten stations (dribble, pass, shoot, sprint), 1 min each, 2 rounds.
  2. Technical Challenge (10 min): 50 touches in 60 s; track with BallerAI.
  3. Endurance Test (15 min): 2 km run at 70–80% max heart rate; log heart rate in app.
  4. Progress Review: Compare Week 1 vs Week 4 metrics in BallerAI's dashboard.

Why This Works

  • Progressive Overload: Gradually increases difficulty, a core training principle.
  • High-Repetition Technique: Reinforces motor patterns for muscle memory.
  • Data-Driven Adjustments: BallerAI uses your reported recovery and performance to fine-tune session intensity.

For balanced training, pair this plan with our Load Management and log your nutrition via Nutrition Tracking.

Ready to Start Your Training?

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Last updated: June 9, 2025