The science of building player capacity and reducing injuries during pre season

1. How do you approach planning preseason from a physical perspective, and what are the KPIs you track using GPS data during this phase?

Preseason is about building your players’ “battery,” putting in the physical load and conditioning so they’re ready for the long haul. The fuller that battery, the more resilient and injury-proof the team tends to be. Studies found that footballers who completed over 50% of preseason sessions with greater volumes of running had fewer non-contact injuries and could cope better with the demands of the season. The number of injuries and the players’ overall availability improved with every 10 sessions they completed. ^[10]

Because we’re prioritizing capacity and resilience, recovery can fall to the side. Fatigue is not an obstacle early in preseason. Ideally, we use this time to build conditioning via strength and power gym programmes on top of running drills, all of which fit the tactical and technical approaches.  ^{[2, 11, 12]}

We use Hudl’s wearable device, WIMU, to measure KPIs relative to game demands, as mentioned in studies. ^[15] The most important are total distance, high speed running (19.8-25.2 km/h) distance, sprint (> 25 km/h) distance, and volume of accelerations and decelerations. We look at these both in absolute terms and in relative terms (e.g., per minute, per session). Internally, heart rate and heart rate variability are our primary indicators of physiological response.

These KPIs let us “train like we play.” Adapting game model and game demands to the physical demands are crucial to preparing athletes. Progressive loading aimed at the athletes’ “sweet spots” and controlling overuse help lower injury risk. ^{[3, 13, 21]} 

Putting this into practice starts with setting the benchmark above the sweet spot. We compare weekly loads to match demands and set targets at or just above the top of that range, we gradually increase load. Over 3-4 weeks we progressively raise the levels of those KPIs mentioned above, then taper for a week to recover before increasing it again in the following weeks. ^{[3, 13, 14]}

The periodization model and the length of the preseason will determine the progression and increase in the load. ^{[7, 11]} With a long preseason (8-10 weeks), we used blocks of four weeks .

With real-time GPS delivered by WIMU, we monitor session metrics and can adjust drills on the fly if the intensity is low or fatigue spikes. Every player’s targets are based on their personal max outputs, which update automatically in our system, ensuring each gets the right load.

By tracking external load and internal load, we align drills with game-specific demands while progressively building capacity. We don’t just run more, we run smarter, ensuring players leave preseason fully charged, fit, and ready to go.

2. How do these metrics help you individualize load in a squad setting, particularly in early preseason?

When you’re in early preseason, you’re not just blasting everyone the same. You’re tailoring the load to each player using their own maximum outputs.

The first step is establishing individual maximums. We start by identifying each player’s max for every GPS metric: total distance (TD), high speed running (HSR), sprints over 25 km/h, and acceleration / decelerations (ACC/DCC). These become the 100% reference point.

With these in hand, research-based benchmarks guide weekly load.
From research and experience, we use weekly load ranges relative to match demands (game = 100%). ^{[3, 15, 18]} They are adaptable for different microcycles, but for “clean weeks” (i.e., a six-day training week), we use the following: TD: 280–360%; HSR: 250–310%; sprints: 210–240%; ACC/DCC: 300–360%.

We structure the microcycle by day. With the weekly target set, we split it across the six-day microcycle of five training days and one game day.

MD-4 is small area work with high volume of accelerations and decelerations (80–100%). MD-3 has a large space focus, so HSR and sprint volume are 80-100%. MD-2 emphasises tactical work and intensity, resulting in moderate volume. MD-1 and MD-5 are for tapering and activation, which induce a lower load. And, of course, match day is a 100% load.

Top-up sessions ensure a consistent load. Short games (45-60 minutes or low physical stress) are common in preseason. We use extra running sessions so players meet their weekly load targets.

Each player gets daily targets as a percent of their max rather than with respect to team averages. That way, they get enough load to adapt, but not so much that they spike injury risk or burnout.

Tracking daily load lets us see when a player is consistently lagging or spiking. If someone is falling behind their targets, we increase volume or intensity. If they consistently overshoot, we tweak the next day to stay in range. This keeps everyone in the optimal adaptation zone— charging their battery without overloading it.

3. What strategies do you use to monitor progression and flag potential overloads using real-time or session based GPS feedback?

One of the best things about preseason is having live GPS data. For us, that’s WIMU hooked into Hudl SVIVO/SPRO. This lets us watch each player’s numbers live, and tweak on the fly.

Before every drill, we set clear benchmarks, e.g., 150 m of HSR in 5 minutes. As players hit the pitch, we see in real-time if they’re under or over the target. If someone’s under, we can boost tempo or add space. If someone’s overshot their target, we can lighten the load or swap them out—no need to wait for the session breakdown the next day.

Seeing GPS data is great, but coupling it with heart rate or heart rate variability tells a bigger story. A drill hitting HSR numbers but spiking HR might indicate undue strain or poor adaptation. That helps us identify players teetering on the edge of overload. ^{[4, 5, 16]}

Using WIMU’s live data and synced video via Hudl, we can pause mid-session and tweak drills: reduce pitch size, double the repetitions, increase rest. This immediate feedback loop ensures we’re meeting technical and tactical goals while hitting physical targets. ^[17]

We have some standing tripwires. If a player’s HSR or ACC/DCC jumps 20% above their average, or HR stays elevated beyond normal, we flag them. Then we can lighten load or give extra recovery to prevent overload or injury.

Session logs show daily load, and weekly trends highlight red flags, namely sharp upward trends or accumulations. If a player is trending high for 3-4 days, we plan a lower load day. After big spikes, we might even swap a high load day for an easier technical session.

Finally, the value is not just numbers—it’s using them to bridge physical, technical and tactical work. We can say “this drill stressed sprint capacity exactly as our game requires,” and show the clips. That builds trust with coaches and players, so our in-season adjustments are grounded in evidence and widely accepted.

4. How do you use GPS data to bridge the gap between technical / tactical objectives and physical outputs during integrated training?

When you think about football, you can’t separate the physical demands from the technical and tactical game plan. They’re two sides of the same coin.

Every playing style—whether high press, possession based, or counter-attacking—has its physical signature. For instance, fast attacks and fast recovery demand 35-50% more total speed and dramatically more HSR and sprints compared to slower buildup phases. ^{[17, 19]} We map those peaks in the GPS data and then replicate them in drills.

Since 90% of goal-related events involve sprints or quick changes of direction, our sessions include such physical moments embedded in game scenarios. Whether it’s a pressing exercise or transition play, we set HSR, sprints, or ACC/DCC targets that mirror the intensity of actual match moments. Data from systematic reviews confirms small- sided games only hit 50-70% of match HSR and sprint loads, unless we design drills with more than 225–300 m² per player. ^{[15, 17]}

Total distance often correlates more with defensive workload in men’s soccer than offensive success. In elite teams, HSR and COD unlock goals and tactical breaks. However, in women’s football, TD still strongly links to success due to different physical patterns. ^{[1, 19, 20]}

We adapt drills based on position and formation. In a 4-3-3, for instance, forwards might need repeated sprint bursts off the shoulder, while fullbacks need sustained HSR during overlaps. GPS breaks this down by position and helps ensure each player is training for their tactical role with the right physical load.

GPS is a tactical translator. It ensures that every sprint, jog, or cut in training is aligned with when, where, and why it matters in the game.

5. How do you modify the weekly structure or drills based on trends you see in GPS data, especially when preparing for competitive match load?

In preseason, we embrace fatigue. We treat matches almost like extra training sessions. The goal is physical overload, so we run drills hard, longer, and let fatigue accumulate. It’s all about building capacity. That shifts progressively as we approach the competitive period, but one important point is to not take out everything you achieved during preseason. Adjust the priority as you move from one period to the next. ^[6]

As we edge closer to the season, our objective pivots. Suddenly, readiness and sharpness take priority over fatigue. The heavy loading mindset softens. Instead, we aim for the lower end of our load benchmarks, focusing on maintaining intensity in the sweet spot without taking an extra toll on the players. ^[9]

We analyse the week’s GPS data (TD, HSR, sprints, ACC/DCC) looking for concerning patterns. Fatigue spikes, and ACC/DCC or sprint outputs well above expected values, trigger load reductions the following day. On the other hand, top-ups compensate for unexpectedly low days to meet weekly goals. This process helps us avoid load spikes, which can reduce neuromuscular readiness.

Approaching match day, we use GPS to ensure that MD-1 and MD-5 hit the bottom of the weekly pyramid: volume is down, intensity is up. Any session that overshoots those sweet spots gets adjusted to keep players fresh and neurologically primed.

Over successive weeks, we chart external load trends. A sinusoidal pattern—higher load early, taper late—is typical for elite in-season cycles. ^{[6, 11]} If a player shows persistently elevated internal load for 3-4 days, we reduce volume midweek to avoid chronic fatigue accumulation. ^{[3, 8]}

Finally, we don’t tweak just for load. Every adjustment is checked to ensure technical and tactical quality remains high. The GPS filters help us automate safe patterns: hit tactical intensity, not overload.

6. What are some practical lessons you’ve learned about using GPS data effectively in preseason that other coaches or performance staff should know?

First, GPS is powerful, but it’s context, not law. You can capture every sprint, deceleration, and heartbeat live, but the magic happens when you cross-reference right away, matching GPS, HR, HRV, and game footage. This helps you judge what the numbers mean in the moment. Context and meaning are key.

Second, live data lets you adapt in real time. With systems like WIMU and synced video tools, you can pause a drill midsession and change it. Adjust pitch size, rest times, or drill structure on the fly, right when it counts.

Start by picking a few meaningful metrics. Then the hard part: stick with them.

It’s tempting to track every stat under the sun. Instead, strip it down to key external loads and internal load metrics that relate to your periodization and monitoring. Use these consistently as they directly tie to injury risk and training adaptation.

Next, use a drill load library. Log your drills’ per minute loads over time so you know what each exercise delivers. That lets you assemble sessions with precision in place of guesswork. If Drill A delivers 30 m of HSR per minute, you can predict and tailor weekly volume without repeatedly testing in-game stats.

Remember that fatigue isn’t your enemy—it’s your tool. You’re building resilience through hard sessions. Fatigue sparks adaptation. Just don’t let it spiral. Create healthy fatigue early, then tap into that built capacity later in the season. Know when to pull back.

Short term spikes in load—like a drill that racks up 20% more sprints—can hurt neuromuscular readiness. Track daily and weekly trends. If a player crosses thresholds, adjust the upcoming sessions (either taper or top-up) accordingly. Embrace the changes and chaos, but search for stability.

Finally, make the data usable and trusted. Coach buy-in matters. Share simple, clear insights, and transform data into effective changes.