In-Season Periodisation of the Microcycle in Football

By Vlade Bendic

Football, often referred to as the beautiful game, stands as one of the world’s most beloved and physically demanding sports. The sport’s dynamic nature calls for players to possess an impressive array of skills, ranging from enduring stamina to explosive strength, lightning-fast speed, and exceptional agility. Achieving excellence on the football field demands a comprehensive and systematic approach that goes beyond raw talent and innate abilities. This is where periodisation steps into the spotlight as an indispensable tool, skilfully utilised by coaches and trainers to optimise player performance and unlock their full potential.

Periodisation, in essence, is an artful and scientific method meticulously designed to structure and synchronise training throughout the entire football season. It goes beyond merely assembling a series of practice sessions and matches; instead, it entails a carefully orchestrated journey aimed at developing players’ physical, technical, tactical, and mental attributes in a harmonious and progressive manner. By strategically dividing the season into distinct phases, coaches and trainers can align training goals with the team’s overarching objectives, ensuring that players peak at precisely the right moments and thrive during pivotal match days.

The multifaceted demands of football require players to be well-rounded athletes. Endurance forms the backbone of their performance, enabling them to tirelessly cover ground, engage in prolonged high-intensity efforts, and maintain a constant presence on the field. Concurrently, strength becomes a vital component, empowering players to hold their ground, shield the ball, and execute powerful shots and headers.

In the quest for excellence, coaches and trainers recognise that each player is unique, with distinct strengths and areas for improvement. This realisation prompts them to employ periodisation as a tailored approach, catering to individual needs within the collective framework of the team. Thus, players receive targeted training sessions and specialised exercises, honing their strengths and addressing weaknesses, ultimately fostering a well-balanced and cohesive squad.

Furthermore, the art of periodisation extends well beyond physical attributes. A football match is as much a mental battle as it is a physical one. Psychological preparedness, mental resilience, and tactical acumen are pivotal elements that can define success on the field. As such, periodisation takes into account the players’ mental well-being, integrating psychological training and team-building exercises to forge a united and determined mentality.

Periodisation in football training involves dividing the season into specific periods, each with a unique focus on training and recovery. Periodisation is key in preparing players for matches and is the most important tool for injury prevention. Planning and programming in football is an extremely dynamic job due to the many factors that change frequently. Microcycles are part of a pre-planned macro plan consisting of several blocks that alternate periodically. Each microcycle is designed respecting the principles of Tactical Periodisation and Football Periodisation.

Example of Interval Running (Compensation Training MD+1 or Conditioning Training MD-3)

Example of Dynamic Warm Up Aerobic Polygon (MD-4)

Example of Dynamic Warm Up With Coordination and Hurdle Mobility Drills (MD-2)

Example of Speed Reaction (MD-1)