S.A. I. D.- training principle

Specific Adaptation to Imposed Demand.

This is a very basic training principle, but can be overlooked. Screening a young footballer for the first time yesterday, I asked what his fitness regime was- 90 minutes of fitness work once a week with his football coach which consisted of boxing and core stability.

The boxing was minute intervals of hitting stationary pads, the core stability was different versions of the plank.

If that was 10-15 minutes of the session I wouldn’t be too worried, but that was the sum of it.

So, a footballer who has low 10metre speed, poor change of direction times and a poor vertical jump is not going to improve his game with padwork and planks. he does no proper resistance training, no flexibility work, no balance work.

He is pretty much wasting 90 minutes work each week on things that will have no impact on his footballing ability. He is however, becoming better at hitting pads and doing the plank.

My two major priorities with this guy will be:

1. Injury prevention- improve balance, single leg strength, increase flexibility.
2. Improve underlying strength- resisted rotational core work in standing and moving, bilateral leg strength.

I will then reassess in 6 weeks time.