Don Mariano Marcos Memorial State University

South La Union Campus

COLLEGE OF GRADUATE STUDIES
Agoo, La Union
Telefax No. (072) 607-9518
email address: [email protected] / [email protected]

8- Week Futsal Training Program

Rationale
Futsal is a fast-paced, high-intensity sport that requires a combination of technical skills, tactical awareness, physical fitness, and mental
resilience. Over the last 15 years, its popularity has grown significantly, as seen by the increasing number of male and female participants, and it is
being promoted and recognized by FIFA and UEFA, with several new young and senior female European competitions (Lago-Fuentes et al.,
2020).Training programs play a crucial role in enhancing players' performance by improving their agility, endurance, strength, and decision-making
abilities. Training programs play a crucial role in enhancing players' performance by improving their agility, endurance, strength, and decision-
making abilities. This study, "Analyzing the Performance of Futsal Players Through an 8-Week Training Program," aims to evaluate the
effectiveness of a structured training regimen on players' overall performance. By implementing an 8-week program focused on specific drills,
conditioning exercises, and game simulations, the study seeks to measure improvements in key performance indicators such as speed, agility
endurance, dribbling, passing and ball control, shooting and trapping.

An 8-week futsal training program is designed to systematically enhance players’ speed, agility, endurance, dribbling, shooting, passing/ball
control, and trapping. The rationale behind structuring it over eight weeks is to allow skill-specific drills, progressive overload/motor learning, and
goal-focused task. Each training day is approximately 90- 120 minutes. Week 1-2 focuses on the development of foundational skills and based-level
fitness. Week 3-4 is on building endurance, introduced more complex skills, and improved game awareness. Week 5-6 is on refining skills in game-
like situations. And Week 7-8 is maximizing skill application and conditioning.

Objectives
1. Analyzing the performance of Futsal players through an 8-week training program.
2. Assess the player’s performance in areas such as speed, agility, endurance, dribbling, passing and ball controlling, shooting and trapping
before and after implementing the training program.
3. Evaluate the effectiveness of the training regimen by measuring improvements in these skills through assessments and data analysis.
4. Provides a structured framework that can be utilized for player development and futsal training programs.
Table 1. 8-Week Futsal Training Plan With Specific Times Allocated For Drills Focusing On Speed, Agility, Endurance, Dribbling,
Passing/Ball Control, Shooting, And Trapping
Monday Tuesday Wednesday Thursday Friday Saturday &
Sunday
3:00-4:30 PM 3:00-5:00 PM 3:00-4:30 PM

Week Activities: Speed, (Rest & Activities: Endurance and (Rest & Activities: Shooting Technique (Rest &Recovery)
Agility, and Basic Recovery) Passing/Ball Recovery) (1 hr and 30 mins)
1 Dribbling and Control/Trapping (2hrs)
Trapping(2hrs)

Warm-Up (30 mins): Warm-Up (30 mins): Warm-Up (20 mins):

Light jogging(15 mins) Light jogging(15 mins) Ball-focused warm-up,

dribbling and shooting
technique (20mins
)
Dynamic stretching (10 Dynamic stretching (10
mins) mins)

Shooting Drills (30 mins):

Ball touches (e.g., toe Ball touches (e.g., toe taps,
taps, inside/outside inside/outside touches) (5
touches) (5 mins) mins) Close-Range Finishing: 10
reps each, focusing on
placement. (15 mins)
Speed Drills (30 mins):

Endurance Drill (30 mins): One-Touch Shooting: Receive

a pass and shoot immediately.
Sprint Intervals: 10 x
(15 mins)
20m sprints with 30
second’s rest.(15 mins) Interval Running: 4 x 4-
minute runs with 1-minute
 rest. (15 mins)

Ladder Drills: Quick Conditioned Shooting Game

feet, lateral shuffles. (30 min):
(15 mins) RECOVER Continuous Dribbling: RECOVERY RECOVERY (No
Y (No Dribble around the area for 3 (No Activity/ Activity/ Rest Day)
Activity/ minutes, resting between. Rest Day)
Rest Day) (15 mins) 3v3 Small-Sided Game: Play
in a small area, encouraging
quick shots on goal. (30 mins)
Agility Drills (20
min):

Passing Drills (40 mins):

Cone Weave: Set 8 Cooldown (10 min):

cones in a line, sprint,
and weave through.(10 Wall Passing: 1-touch, 2- Static stretching (15 mins).
mins) touch passing against a wall,
focusing on control.( 20
mins)

Reaction Drill: Coach

or partner calls out
directions for players to Partner Passing: 1-touch and
react and sprint. (10 2-touch passes with a
mins) partner. (20 mins)

Basic Dribbling and Ball Control Drills (20

Trapping (30 min): min):

Cone Dribbling: Zig- First Touch Control: Partner

zag dribbling through feeds various types of
cones. (15 mins) passes; practice soft control.
 (10 mins)

Close Control
Dribbling: Small area,
focus on tight ball Ball Mastery: Stationary
control. (15 mins) touches on the ball. (10
mins)

Cooldown (10 min):

Cooldown (10 mins):
Static stretching,
focusing on the lower Static stretching (10 mins).
body.(10 mins)

Monday Tuesday Wednesday Thursday Friday Saturday &

Sunday
3:00-5:00 PM 3:00-5:00 PM 3:00-4:30 PM

Week Activities: Speed, (Rest & Activities: Endurance and (Rest & Activities: Shooting Technique (Rest &Recovery)
Agility, and Basic Recovery) Passing/Ball Recovery) (1 hr and 30 mins)
2 Dribbling and Control/Trapping (2hrs)
Trapping(2hrs)

Warm-Up (30 mins): Warm-Up (30 mins): Warm-Up (20 mins):

Light jogging(15 mins) Light jogging(15 mins) Ball-focused warm-up,

dribbling and shooting
technique (20mins
)
Dynamic stretching (10 Dynamic stretching (10
mins) mins)

Shooting Drills (30 mins):

Ball touches (e.g., toe Ball touches (e.g., toe taps,
taps, inside/outside inside/outside touches) (5
touches) (5 mins) mins) Close-Range Finishing: 10
reps each, focusing on
placement. (15 mins)

Speed Drills (30 mins):

Endurance Drill (30 mins): One-Touch Shooting: Receive

a pass and shoot immediately.
Sprint Intervals: 10 x (15 mins)
20m sprints with 30
second’s rest.(15 mins) Interval Running: 4 x 4-
minute runs with 1-minute
rest. (15 mins)

Ladder Drills: Quick Conditioned Shooting Game

feet, lateral shuffles. RECOVER RECOVERY (30 min): RECOVERY (No
(15 mins) Continuous Dribbling:
Y (No (No Activity/ Activity/ Rest Day)
Dribble around the area for 3
Activity/ Rest Day)
minutes, resting between.
Rest Day) 3v3 Small-Sided Game: Play
(15 mins)
in a small area, encouraging
quick shots on goal. (30 mins)
Agility Drills (20
min):

Passing Drills (40 mins):

Cone Weave: Set 8 Cooldown (10 min):

cones in a line, sprint,
and weave through.(10 Wall Passing: 1-touch, 2- Static stretching (15 mins).
mins) touch passing against a wall,
focusing on control.( 20
mins)

Reaction Drill: Coach

or partner calls out
directions for players to Partner Passing: 1-touch and
react and sprint. (10 2-touch passes with a
mins)
 partner. (20 mins)

Basic Dribbling (30

min):
Ball Control Drills (20
min):

Cone Dribbling: Zig-

zag dribbling through
cones. (15 mins) First Touch Control: Partner
feeds various types of
passes; practice soft control.
(10 mins)
Close Control
Dribbling: Small area,
focus on tight ball
control. (15 mins) Ball Mastery: Stationary
touches on the ball. (10
mins)

Cooldown (10 min):

Static stretching, Cooldown (10 mins):

focusing on the lower
body.(10 mins) Static stretching (10 mins).

Week 3 Monday Tuesday Wednesday Thursday Friday Saturday &

3:00-5:00PM 3:00-5:00PM 3:00-4:30PM Sunday

Activities: Speed, (Rest & Activities: Endurance and (Rest & Activities: (Rest & Recovery)
Agility, and Advanced Recovery) Passing/Ball Control (2 hrs) Recovery)
Dribbling (2hrs) Friday

Shooting Under Pressure (1hr

and 30 mins)

Warm-Up (30 mins): Warm-Up (20 mins): Warm-Up (20 mins):

Light jogging (20 mins) Light jogging, stretching (15 Dribbling

mins)
and shooting warm-up 15
mins)
Dynamic stretching (10
mins). Endurance Drill (20 min):

Shooting Drills (55 mins):

Speed Drills (30 Interval Running: 5 x 4-

mins): minute runs with 1-minute
rest (20 mins) Shooting with Defender: Place
one defender near the goal;
focus on finding space (20 RECOVERY (No
Sprint Pyramid (30 RECOVER RECOVERY
mins): 10m, 20m, 30m, Y (No (No Activity/ mins) Activity/ Rest Day)
then back down; rest 1 Activity/ Rest Day)
minute in between. Rest Day) Passing Drills (30 min):
Quick Shooting Drill: Receive
a pass, dribble, and shoot
quickly (20 mins
Triangle Passing: Set up
)
three players in a triangle,
Agility Drills (20 continuous passing (15
mins): mins)
 Small-Sided Shooting Game:

Box Drill: Set up a Passing Under Pressure: Add 2v2 or 3v3 Game: Focus on
square; side shuffles, a defender to increase shooting under pressure (15
forward/backward pressure (15 mins) mins).
sprints around (20
mins.

Ball Control Drills (15 Cooldown (15 mins):

min):
Advanced Dribbling Static Stretching (15 mins)
(30 min):
Aerial Control: Partner
tosses the ball; control with
Tight Spaces Dribbling: chest or thigh, then pass
Use close-set cones (1- back (15 mins)
2 feet apart). (10 mins

Feints and Fakes:

Dribble at cones, Cooldown (20 mins):
performing feints and Static stretching (20 mins)
body fakes. (15 mins)

Cooldown (10 min):

Static stretching (10

mins)

Week 4 Monday Tuesday Wednesday Thursday Friday Saturday &

Sunday
3:00-5:00PM 3:00-5:00PM 3:00-4:30PM
Activities: Speed, (Rest & Activities: Endurance and (Rest & Activities: (Rest & Recovery)
Agility, and Advanced Recovery) Passing/Ball Control (2 hrs) Recovery)
Dribbling (2hrs) Friday

Shooting Under Pressure (1hr

and 30 mins)

Warm-Up (30 mins): Warm-Up (20 mins): Warm-Up (20 mins):

Light jogging (20 mins) Light jogging, stretching (15 Dribbling

mins)
and shooting warm-up 15
mins)
Dynamic stretching (10
mins). Endurance Drill (20 min):

Shooting Drills (55 mins):

Speed Drills (30 Interval Running: 5 x 4-

mins): minute runs with 1-minute
rest (20 mins) Shooting with Defender: Place
one defender near the goal;
focus on finding space (20 RECOVERY (No
Sprint Pyramid (30 RECOVER RECOVERY
mins): 10m, 20m, 30m, Y (No (No Activity/ mins) Activity/ Rest Day)
then back down; rest 1 Activity/ Rest Day)
minute in between. Rest Day) Passing Drills (30 min):
Quick Shooting Drill: Receive
a pass, dribble, and shoot
quickly (20 mins
Triangle Passing: Set up
)
three players in a triangle,
Agility Drills (20 continuous passing (15
mins): mins)

Small-Sided Shooting Game:

Box Drill: Set up a Passing Under Pressure: Add
square; side shuffles, a defender to increase 2v2 or 3v3 Game: Focus on
forward/backward pressure (15 mins) shooting under pressure (15
sprints around (20 mins).
mins.

Ball Control Drills (15

min): Cooldown (15 mins):
Advanced Dribbling
(30 min): Static Stretching (15 mins)

Aerial Control: Partner

tosses the ball; control with
Tight Spaces Dribbling: chest or thigh, then pass
Use close-set cones (1- back (15 mins)
2 feet apart). (10 mins

Feints and Fakes:

Dribble at cones, Cooldown (20 mins):
performing feints and Static stretching (20 mins)
body fakes. (15 mins)

Cooldown (10 min):

Static stretching (10

mins)
Week 5 Monday Tuesday Wednesday Thursday Friday Saturday &
Sunday
3:00-5:00 PM 3:00-5:00 PM 3:00-4:30 PM

Activities: (Rest & Activities: (Rest & Activities: (Rest & Recovery)
Recovery) Recovery)
Speed, Agility, and Endurance and Passing/Ball Shooting in Game Scenarios
Complex Dribbling and Control and Trapping with (1hr and 30 mins)
Trapping(2hrs) Defenders (2hrs)

Warm-Up (30 mins): Warm-Up (20 mins): Warm-Up (20 min):

Jogging (10 mins) Light jogging (10 mins)

Jogging (20 mins)

Ball touches (10 mins) Dribbling (10 mins).

Dynamic stretches (15

mins).
Endurance Drills (35 mins): Shooting Drills (60 mins):

Speed Drills (20 min):

Shuttle Runs: Set up 3 cones Quick Reaction Shots: Receive
at 5m, 10m, and 15m (15 pass with little time, shoot
mins) immediately (20 mins)
Cone Sprint Relays (15
mins):

Sprint from cone to 4-minute Intervals: 5 x 4- Moving Ball Finishes: Dribble

cone in a relay format. minute runs with 1-minute toward goal and shoot at
rest (20 mins). various angle (20 mins)

Rest 5 mins

Rest 5 mins Conditioned Game (20 min):

Agility, Dribbling and 3v3 or 4v4 with small goals,
Trapping (45) mins): focus on shooting (20 mins)
Trapping Passing Drills
(45 mins):
Mirror Drill: 1v1 Cooldown (10 min):
mirroring dribbling RECOVER RECOVERY RECOVERY (No
movements (20 mins). Y (No (No Activity/ Stretching. Activity/ Rest Day)
Activity/ Trapping and Passing Drill Rest Day)
Rest Day) Quik taps for 5 secs and
passes the ball to the other
Rest (5mins) player (10 mins):

Dribbling in Crowded Quick Passing: Focus on 1-

Space (20 mins): touch passing at speed (15
Simulate tight spaces mins)
with multiple players.

Rest 5 mins

Cooldown (20 min):

Stretching. Rondo Drill: 4v1 or 5v2 to
improve quick passes under
pressure (15 mins).
 Cooldown (20 min):
Stretching.

Week 6 Monday Tuesday Wednesday Week 5 Monday Tuesday

3:00-5:00 PM 3:00-5:00 PM 3:00-5:00 PM

DATE:

______

Activities: (Rest & Activities: Thursday Activities: (Rest & Recovery)

Recovery)
Speed, Agility, and Endurance and Passing/Ball (Rest & Speed, Agility, and Complex
Complex Dribbling and Control and Trapping with Recovery) Dribbling and Trapping(2hrs)
Trapping(2hrs) Defenders (2hrs)

Warm-Up (30 mins): Warm-Up (20 mins): Warm-Up (30 mins):

Jogging (10 mins)

Jogging (20 mins) Jogging (20 mins)

Ball touches (10 mins)

Dynamic stretches (15 Dynamic stretches (15 mins).

mins).
Endurance Drills (35 mins):

Speed Drills (20 min):

Speed Drills (20 min):
Shuttle Runs: Set up 3 cones
at 5m, 10m, and 15m (15
mins) Cone Sprint Relays (15 mins):
Cone Sprint Relays (15
mins): Sprint from cone to cone in a
relay format.
Sprint from cone to 4-minute Intervals: 5 x 4-
cone in a relay format. minute runs with 1-minute
rest (20 mins). Rest 5 mins
Rest 5 mins

Agility, Dribbling and

trapping (45) mins):
Agility, Dribbling and Rest 5 mins
Trapping (45) mins):

Mirror Drill: 1v1 mirroring

RECOVER Trapping Passing Drills dribbling movements (20 RECOVERY (No
Mirror Drill: 1v1 Y (No (45 mins): mins). Activity/ Rest Day)
mirroring dribbling Activity/
movements (20 mins). Rest Day)
Trapping and Passing Drill Rest (5mins)
Quik taps for 5 secs and
Rest (5mins) passes the ball to the other
player (10 mins):
Dribbling in Crowded Space
(20 mins): Simulate tight
Dribbling in Crowded spaces with multiple players.
Space (20 mins): Quick Passing: Focus on 1-
Simulate tight spaces touch passing at speed (15
with multiple players. mins)

Cooldown (20 min):

Rest 5 mins Stretching.

Cooldown (20 min):

Stretching.
Rondo Drill: 4v1 or 5v2 to
improve quick passes under
pressure (15 mins).

Cooldown (20 min):

Stretching.
Week 7 Monday Tuesday Wednesday Thursday Friday Saturday &
Sunday
3:00-5:00PM 3:00-5:00PM 3:00-4:30PM

Activities: Speed, Activities: Passing/Ball (Rest & Activities: Shooting and Game (Rest & Recovery)
Agility, and Dribbling Control and Endurance with Recovery) Scenarios (1hr and 30 mins)
in Small Spaces (2hrs) (Rest & a Game Focus (2hrs)
Recovery)

Warm-Up (20 min): Warm-Up (20 min): Warm-Up (15 min):

Light Jogging (20 Light jogging (20 mins) Dribbling and short shooting
mins) warm-up (15 mins)

Endurance Drill (40 mins):

Speed Drills (20 Shooting Drills (30 mins):
mins): 2v2 Small-Sided Games:
Multiple games with 3–5- Shooting Under Pressure:
Ladder Foot work Drill minute intervals. Simulate game-like pressure
(20 mins) while shooting.

High-Intensity Agility
Drills (25 min): Passing Drills (45 mins):
Game Scenario Drills (30
Box Sprint and Continuous Rondo: 4v1 or mins):
Backpedal: Sprint to 5v2 with constant rotation
each side of a box, (20 mins) 5v5 or 4v4 Game: Simulate
backpedal back (20 futsal match, focusing on
 mins) finishing opportunities.

Rest 5 mins

Rest (5 mins)

Advanced Triangle Passing: Cooldown (15 min):

Add a defender to increase Stretching.
Dribbling in Tight intensity (20 mins).
Spaces (40min):
RECOVER RECOVERY RECOVERY (No
Pressure Drills: Dribble Y (No (No Activity/ Activity/ Rest Day)
in small area with light Activity/ Rest Day)
defensive pressure 40 Rest Day)
mins). Cooldown (15 mins):
Stretching.

Cooldown (15 min):

Stretching.

Week 8 Monday Tuesday Wednesday Thursday Friday Saturday &

Sunday
3:00-5:00PM 3:00-5:00PM 3:00-4:30PM

Activities: Speed, Activities: Passing/Ball (Rest & Activities: Shooting and Game (Rest & Recovery)
Agility, and Dribbling Control and Endurance with Recovery) Scenarios (1hr and 30 mins)
in Small Spaces (2hrs) (Rest & a Game Focus (2hrs)
Recovery)

Warm-Up (20 min): Warm-Up (20 min): Warm-Up (15 min):

Light Jogging (20 Light jogging (20 mins) Dribbling and short shooting
mins) warm-up (15 mins)

Endurance Drill (40 mins):

Speed Drills (20 Shooting Drills (30 mins):
mins): 2v2 Small-Sided Games:
Ladder Foot work Drill Multiple games with 3–5- Shooting Under Pressure:
(20 mins) minute intervals. Simulate game-like pressure
while shooting.

High-Intensity Agility
Drills (25 min):
Passing Drills (45 mins):
Box Sprint and Game Scenario Drills (30
Backpedal: Sprint to Continuous Rondo: 4v1 or mins):
each side of a box, 5v2 with constant rotation
backpedal back (20 (20 mins) 5v5 or 4v4 Game: Simulate
mins) futsal match, focusing on
finishing opportunities.
Rest 5 mins
Rest (5 mins)

Advanced Triangle Passing: Cooldown (15 min):

Dribbling in Tight Add a defender to increase Stretching.
Spaces (40min): intensity (20 mins).

Pressure Drills: Dribble RECOVER RECOVERY RECOVERY (No

in small area with light Y (No (No Activity/ Activity/ Rest Day)
defensive pressure 40 Activity/ Rest Day)
mins). Rest Day) Cooldown (15 mins):
Stretching.

Cooldown (15 min):

Stretching.