BASIC PROGRAM

FOR

2016-2017 SEASON

OBJECTIVES

It is to present the program from the off season till the end of the season under the medical, physical, technical, tactical and psychological point of view to be prepared for the season 2016-2017.

Taking into consideration the evaluation of the 2015-2016 Season in order to improve the overall performance and results to achieve the goals:

• Better position in the log table than the previous 2 seasons mainly a top 8 finish with the contribution of all. Management, technical staff and players.
• Also, reach the semi-final of one of the cups.

• TOPICS AND SUB-TOPICS TO BE COVERED 

1. EVALUATION

a. Weights and Fat percentage

• OFF SEASON PROGRAM
• PRE- PRE- SEASON (From 19^th June-3^rd July 2016)
• Welcoming everybody and general information
• Pre-Pre-Season program

• PRE-SEASON PROGRAM
• Medical check ups
• Physical tests
• Local training camp
• Local friendly matches camp
• Final preparation before the first game of the season

• (FIRST COMPETITION PERIOD
• INTER SEASON PROGRAM
•  SECOND COMPETITION PERIOD
• EQUIPMENTS
• NUTRITION AND SUPPLEMENTS
• MEDICAL DEPARTMENT
•  TRIALS AND ABC MOTSEPE PLAYOFFS
• U21 trials
• ABC Motsepe playoffs

1.  FIRST TEAM SQUAD
2. Squad
3. Players to be released
4. Positions to be filled

-Priorities

• Players from the development
• Development and first team technical teams meeting
• Release of players for holidays.

• DEVELOPMENT OF TOPICS AND
  SUB-TOPICS

1.  EVALUATION

It is important to know the condition in which the players have reported back in terms of the last weights and fat measurements and results.

1. Weights and fat percentage
   (2016/05/16)

Refer to the “ATTACHEMENT1“table that represents the weights and fat percentage of the players.

• OFF SEASON PROGRAM (Transition)

It is very important to maintain the consistency as well as the muscles and joints aerobic capacity during the holiday period.

Refer to “ATTACHMENT2”

• PRE – PRE – SEASON(19^TH June – 3^rd July
  2016)

It is the initial part of the preparation of the team before pre – season. An introduction to the physical, technical, tactical and recreational aspects.

1. Welcome remarks by the management of the club(Polokwane City fc) of the technical team and the players

-Date: 19^th June 2016

-Time: 15h00

-Venue: Club premises

-Distribution of Club apparel

-General information and the basic medical check-ups

                    b. Pre-Pre-Season program

Refer to the “LAST ATTACHMENT”

• PRE-SEASON PROGRAM (4^th July – 23^rd August
  2016)

The importance of the pre-season is to build a foundation to prepare the team under the medical, physical, technical, tactical and psychological point of view to be ready for the beginning of the competition period.

It is a great opportunity to overload the players with double sessions to give a superior base of fitness as well as technical and tactical.

We have 7 weeks to get everyone in shape as each individual is different and  need bespoke training plans, a diet that progress at the right pace.

It is made out of tours, training camps and friendly matches to ensure a high level of readiness going to the first match of the league.

• Refer “ATTACHMENT3”

1. Medical check – ups (4^th   – 9^th July 2016)

Before starting the preparation, it is recommended to evaluate the players under the medical point of view to prevent the risks of health consequences.

Recommended examinations to be done:

– Heart: Electrocardiogram under effort

– Lungs

– Blood

– Urines

– Faeces

– Eyes and

– Teeth.

NB:  The Doctor is the one to settle the full medical program.

• Physical tests

All the tests are important to give an overall view of the squad but the first two (Muscular: Cybex and Limiar aerobic) are of crucial fundamental importance for the best development of the program.

It is a set of physical tests to evaluate the physical condition of the team before starting the season to plan properly according to the results of the group and individuals.

It is also important to consider that Cybex and Limiar aerobic (VO2) can only be done at a high performance Center (HPC) like University of Pretoria as well as at the University of Potchestroom.

It is recommended to be done from the 5^th – 9^th July 2016.

These are the recommended tests:

– Cybex

– Limiar aerobic

– Power

– Anaerobic

– Speed

– Speed – agility

– Coordination

• Local training camp (18^th July – 30^th July 2016)

It is an important period in which we can control training, the nutrition and the rest of the players besides building the team spirit.

Refer to the pre-season program (“ATTACHMENT3”)

One friendly game will be played the last day (30^th July) to complete the camp.

• Local camp for friendly matches (1^st – 13^th August 2016)

-PROPOSED FRIENDLY MATCHES AND TOURNAMENTS:

* Platinum stars tournament (2^nd August)

* Bidvest Wits tournament (5^th August)

* Polokwane municipality tournament (Date to be announced)

* Other friendly games to be confirmed at later stage:

– 3 games against PSL teams (Bloemfontein Celtic to be confirmed)

– 2 games against NFD teams

– 2 games against amateur teams

The pre-season will be completed with a special week of preparation heading to the first game of the season using all aspects (medical, physical, technical, tactical and psychological) developed during the pre-season period.

• FIRST COMPETITION PERIOD

According to the development of the pre-season, we will increase the overall preparation accordingly in the way to keep on improving throughout the first part of the season.

ABSA PREMIER LEAGUE AND TELKOM CUP FIXTURES TO BE ATTACHED WHEN AVAILABLE

• INTERSEASON PROGRAM(22^nd Jan – 7 Feb 2017)

Christmas and New Year break: From the 22^nd Dec 2016 till the 3^rd Jan 2017

Inter season: From the 4^th Jan 2017 till the 7^th Feb 2017

After the Christmas and New Year break, it is recommended to use the space of time to reinforce the bases of the pre-season and first competition period with a new one week camp to adjust the squad ahead of the second competition period.

To be included in this inter season program, retesting the players (one week before camping) and play some friendly matches to prepare for the second competition period.

• SECOND COMPETITION PERIOD

This is the period where we can reach the best performance because we have gone through the previous periods and preparing properly to achieve our goal.

ABSA PREMIER LEAGUE AND NEDBANK CUP FIXTURES TO BE ATTACHED WHEN AVAILABLE

• EQUIPMENTS

• Soccer balls                                       (50)
• Huddles                                             (4 different sizes, twelve each size = 48)
• Sticks                                                 (25)
• Markers                                             (100 in total but different colours)
• Cones                                                 (50; 25 big & 25 medium)
• Air rex                                                (26)
• Skipping rope                                 (20)
• Rings                                                  (12)
• Stretching Mats                            (35)
• Small goal posts                             (4)
• Medecine balls                               (3 x 3kg and 3 x 5 kg)
• Plyometric jump box                  (3 x 30cm; 3 x 60cm and 3 x 1m)
• Ladder                                               (6 small)
• Olympic bars                                    (3 x 150 cm)
• Weight                                              (6 x 5kg; 6 x 10kg and 6 x 20kg)
• Trempuline                                       (10 small)
• Parachute                                         (10)
• Barbell                                                  (2 x 5kg; 2 x 10kg and 2 x 15kg)
• Swiss ball                                           (5)
• Training Bibs                                     (5 sets of 20, different colours)

• NUTRITION AND SUPPLEMENTS

Refer to the “ATTACHMENT4” which is the recommended menu, supplements and vitamins.

1. MEDICAL DEPARTMENT

We as the technical team recommend that the club must have a full time physiotherapist and a masseur because the combination of both is better.

In case the club brings only one, the priority should be the physiotherapist.

1.   U21 TRIALS AND ABC
   MOTSEPE PLAYOFFS

1. U21 trials
2. The proposed date for the U21 trials (From 31^st May to 3^rd June 2016) has become
   short notice.
3. We recommend another date for the better organisation and also proper advertisement.
4. The proposed new dates are from the 24^th June to 26^th June 2016
5. The technical team of the development are to conduct the trials with the support of the first team technical team.

• ABC Motsepe league
• The ABC Motsepe league playoffs will take place from Tuesday the 12^th June till Sunday the
  19^th June 2016.
• It will be attended by Mayala, Sly and Molekwa from the 12^th till the 14^th June. 

1. THE SQUAD

1. Squad

According to the technical study, these are the players recommended to stay for the Season 2016-2017:

GK:                       G Chigova, P Konopi and H Ndlovu

WB:                     M Phungwyo and S Hlongwane

CB:                       S Mbonane, T Tema, T Tshilo

Midfielders:   D Manaka, L Motumi, S Seabi, B Zuma, J Maluleke,   T Matsemela, N Jacobs, S Xumalo.

Wingers:          S Jembule, C Mavundla, R Ngobe, S Matjila, L Shiba.

Strikers:            T Mncwango, M Ngidi, E Kanyenda,  P Tlolane

• Recommended players to be released

G Barends, L Molekwane, J Nene, T Langa, B Bogere, C Nyandombo, S Nzimande, R Ndou, C Alexender.

• Positions to be reinforced

-Priorities:

1 Striker

2 Central back

3 Right back

4 Left back

5 Central midfielder

6 Goal keeper to compete with George (No 1)

• Players to be promoted from Polokwane academy

The players that were observed and with the potential to be part of the first team are:

• BAPELA POLOSH as central back.
• WILLIAM BALOYI as a striker.

These are players with potential to be promoted in the future:

P Chokoe (CB), J Chuene (Mid), O Lekalakala (RB), K Motjoadi (Mid) 

• Meeting between first team technical team and the development technical team was done on Monday the 23^rd May 2016 and a follow up meeting is scheduled on Thursday the 26^th
  May 2016, 09h00.

• All the players were released for holidays on Monday 23^rd May 2016 after the final
  medical check-up of the season.

Head coach: Julio

Ass coach: Mayala

Ass coach: Mosala

Phys. Trainer: Marco

Gk coach: Marumo

Rise and Shine

Julio Leal, Marco, Mayala e Staff

By Jucele

Julio Leal

Revised on January 7, 2026