Tag Archive: football

1. Football training programme for under-18 player

   27th July 2018 9:17 am 5 Comments

   Needs Analysis of under- 18 football player

   A guest post by Simon Worsnop, this study provides a needs analysis and periodised football training programme for an 18-year-old male academy fullback, based on the requirements of football and the individual.

   (This is a case study of a player that Simon coached. For football players in Devon and Somerset looking for a personalised training programme, in person,  please see here ).

   You can see an example of James coaching a footballer here

   It accounts for his test scores and medical history. Although he has had no chronic injuries to date, he exhibits knee valgus on the rapid knee and hip flexion.

   Table 1. Performance results of the case study athlete and normative data.

   Test	Case Study Player	Normative Data
   Height	1.79m	179.3 Boone et al 2012 177.2 Sporis et al 2009
   Body Mass	79kg	73.4 Boone et al., 2012 74.5 Sporis et al 2009
   Body Fat %	8.9	10.8 Rebelo et al., 2012 10.4 Boone et al., 2012 12.2 Sporis et al 2009
   VO2max test (Direct Gas Analysis on Treadmill) ml.kg.min-1	68	59.2 Sporis et al 2009,61.2 Vasilios and Kalapotharak 2011,61.2 Boone et al., 2012
   5-Repetition Maximum Squat kg	82.5	142.47 Comfort et al., 2014 149.3 Styles et al 2016
   Countermovement Jump	35cm	46.35 Comfort et al 2014, 38.6 Boone et al., 2012, 44.2 Sporis et al 2009, 40.2 Castagna et al 2013, 39.2 Arnason et al 2004, 37.0 Ingerbrightson et al 2013
   5m Sprint Time s	1.16	1.0 Comfort et al 2014 1.05 Styles et al 2016 1.43 Sporis et al 2009
   10m Sprint Time s	2.13	1.78 Styles et al 2016 1.93 Mendez-Villanueva et al., 2011 2.14 Sporis et al 2009
   20m Sprint Time s	3.30	3.00 Comfort et al 2014 3.05 Styles et al 2016 3.22 Manuel-Lopez et al., 2011 3.36 Sporis et al 2009
   Notes: Boone et al 2012 data on Elite Belgian Midfielders Sporis et al 2009 data on Croatian 1st Division Mid Field Players Castagna et al 2013 U20 Italian national players Ingerbrightson et al 2013 Elite Danish 17-year-old players Comfort et al 2014 17-year-old English Academy players Squat Score is 1RM based on 5RM test Styles et al 2016 18-year-old British Academy players 1RM 90o Knee Angle Squat.

   The player is a fullback. He has two years’ strength and conditioning experience; training twice a week on a physical literacy programme. He is competent in the basic lifts including the front, back and overhead squats. He trains with a sub-elite league academy thrice weekly.

   Table 2: Training Schedule

   	18.00 – 18.45	18.50 – 20.00	20.00 – 20.30
   Monday	Weights	Technical/Tactical	Small-Sided Games
   Wednesday	Weights	Technical/Tactical	Small-Sided Games
   Friday	Speed & Plyometrics	Technical/Tactical	Small-Sided Games
   Saturday	In Season: Match on most Saturday afternoons

   Introduction

   Football is a high-intensity aerobic game, with a player’s metabolic conditioning being crucial to his performance (Helgerud et al 2001). A Premier League full-back covers 10,730m in a game; 1,115m of this above 19km/h (defined as high-intensity distance) and 288m above 26.2km/h (defined as sprint distance), comprising a total of 68 sprints (Walker and Hawkins 2018).

   Players sprint every 90 seconds for a distance of between 1.5 m and 100m, with over 90% of these being less than 30 m (Bangsbo 1992), and almost half the sprints less than 10 m (Mirkov et al 2005). Because some of the sprints are from a rolling start or cover distances of over 60m maximum speed is important.

   Sprints can often decide the outcome of a game, determining who gets to the ball first (Comfort et al 2014). A player changes direction every 2 to 4 seconds,  a total of over 1200 within a game (Bangsbo 1992, Verheijen 1997)
. Therefore, metabolic training should emphasise the repeatability of these high intense activities as opposed to long continuous running.

   European soccer players miss on average 37/300 days through injury (Ehrmann et al 2016). Most injuries occurred in the lower extremities (82.9%), with the most common diagnosis being muscle/tendon injury (32.9%), especially hamstrings (13.3%) and groin (8.3%) (Stubbe et al 2015). One injury that can be career-threatening is an Anterior Cruciate Ligament rupture. Whilst these are high profile injuries, their occurrence is relatively low (0.43 per team per season) (Walden et al 2016). From both a player welfare perspective and in order to be able to select the best team any training programme should aim to reduce injury occurrence.

   Player Needs Analysis

   His anthropometric measurements are within the norms of elite soccer players (Carling et al 2010), body mass being towards the top of the range. Compared with the data in the table the player has a very good endurance level measured by his VO₂max test. VO₂max testing is done via a number of methods, which makes comparisons not ideal. Tests such as MSFT and YoYoIET have an acceleration and deceleration element which a treadmill test does not, possibly explaining the high score in this test. It is important not to get to “hung up” on VO₂max scores as they do not always correlate with game-related fatigue (Hoffman et al 1999). 

   In comparison with normative data exhibited in Table 1 the player is deficient in speed, strength and power. His squat strength is well below that expected for a player of his status, and improving this must be the priority as this will have a positive effect on speed and power (Comfort et al 2014). Currently, his 5 Repetition Maximum (5RM) is 82.5kg which approximates to a 1RM of 92.75kg using the Brzycki Formula. This compares to scores of over 140kg in similar players in the works of Comfort et al., 2014, and Styles et al 2016. Squatting results are sometimes difficult to compare, some being based upon 5RM and others on 1RM, and differences of depth in various data, however even taking all this into account the difference in squat performance is huge. 

   Counter Movement Jump (CMJ) is a validated measure of power (Comfort et al 2014). The player’s CMJ scores are below those observed in similarly aged players; 10cm below English 17-year-olds (Comfort et al 2014), 5cm below Italian U20 (Castagna et al 2013) players and 2cm lower than Danish U17 players (Ingerbrightson et al 2013). These scores indicate a deficiency in power.

   The same can be said for his speed scores with his 5, 10 and 20-metre times all being considerably slower than similar scores. The speed tests from some European studies e.g., Sporis (2009) seem at odds with other results, this may be due to the reliability of the timing systems, starting procedures or running surface, therefore I have only considered those conducted most recently by British authors i.e., Comfort et al 2014 and Styles et al 2016.

   An area of concern is the valgus movement of the knee during hip and knee flexion, which may significantly increase strain on the anterior cruciate ligament (Berns et al., 1992). This condition is often associated with weakness in the hip area, specifically the Gluteus medius (Hollman et al 2009).

   This will be addressed in the programme, although “knee valgus means nothing if you don’t identify the cause” (Cook 2003 p 193). Proprioceptive/coordination training has been shown to reduce ankle injuries and better jumping and landing mechanics have been shown to decrease the incidence of anterior cruciate ligament injuries in female athletes (Junge and Dvorak  2004), and these should form part of the warm-up for field sessions. As stated earlier, there is a prevalence of groin and hamstring injuries within football and therefore exercises such as Nordics and Single Leg Stiff Leg Deadlifts are included in the strength programme with hip mobility and lateral lunges being part of the field warm-up (not discussed in this article but an example from James can be seen in this video).

   Periodised Football Training Programme 

   Metabolic Training

   Players with improved aerobic fitness covered greater distances, increased work intensity, the number of sprints and were involved in more “decisive” plays (Coutts 2005). Running velocity at Lactate Threshold is a key feature of football fitness (Ziogas 2011), therefore speed and anaerobic fitness are important.  Fatigue may also lead to reduced skill accuracy and decision-making ability (Stone et al 2009), and therefore influence game outcome.

   Players spend two-thirds of training at low intensities; however, only the time spent at a high intensity (>90%max HR) improves aerobic fitness (Castagna et al 2011). High-intensity interval training successfully improves aerobic fitness in a relatively short period of time and is an efficient training mode. Eight weeks of interval training increased VO2 max by 10.8 per cent, running velocity at lactate threshold by 13.1 per cent and increased running efficiency by 6.7 per cent (Helgerud et al 2001). Hoff and Helgerud 2004) used an intensity of 90 – 95 per cent of maximum heart rate (HRmax) for a duration of three to eight minutes, with recovery periods of 3 minutes at approximately 60-70 per cent HRmax.

   Small-Sided Games (SSG) have beneficial results in football (Helgerud et al 2007); academy footballers using SSG improved performance equal to those following an aerobic interval training protocol (Reilly and White 2004), this protocol thus being an adequate substitute for physical training (Little and Williams 2006). Not all players achieve the same training results from SSG (Baker 2014). Players should be wearing Heart Rate Monitors and/or GPS to monitor the sessions. To provide bespoke metabolic training Maximal Aerobic Speed sessions could be implemented (Baker 2011).

   Owen et al (2012) found a 4-week period of SSG did improve Repeat Sprint Ability (RSA) and Running Efficiency; however, Gabbett and Mulvey (2008) found SSG may not simulate high-intensity, repeated-sprint demands. (The Owen study has some serious design faults, and extrapolating the conclusions is questionable). RSA is often trained separately through position-specific pattern runs that include a high-level skill component (Walker and Hawkins 2018), as it may be poorly associated with Intermittent high-intensity endurance (Turner and Stewart 2014).

   Many successful coaches integrate SSGs within a holistic tactical approach known as “tactical periodization” (Delgado-Bordonau, and Mendez-Villaneuva, 2012). If SSG are being used as the sole method of improving metabolic condition they should be periodized appropriately.  Footballers must reach their peak in pre-season and maintain it through a long season (Turner and Stewart 2014). Therefore, the annual plan must reflect this.

   Player numbers, pitch size and the presence of a goalkeeper affect physiological outcomes. Larger dimensions increase the aerobic demands (Casamichana and Castellano 2010, Rampinini et al 2007) but reduce the pressure of decision making; reducing field size increases decelerations, accelerations, direction changes and contacts with other players, and should not be introduced in phase 1 (Burgess 2014).

   Thirty minutes of training time is allocated to small-sided games. Longer periods of work and larger player numbers are used early in the preseason. Players work more intensely in shorter interval periods; therefore, the rest periods are normally of approximately equivalent time. In larger sided games played for a longer time period, the rest period is relatively lower. When reducing rest periods it is important to monitor that players are able to maintain the required intensity. Low-intensity skill drills are used in the longer recovery periods (> 1 minute).

   Friday’s session occurs when there is no game, therefore whilst the purpose is primarily metabolic conditioning, larger numbers (5 a side) are used to increase the tactical component and the numbers of high-velocity actions. Wednesday’s session is in addition to a match on a Saturday, therefore the numbers are smaller to increase the metabolic intensity, with less requirement for tactical stimulation (Turner and Stewart 2014). This is similar to the “intensive” and “extensive” approach (Walker and Hawkins 2018). Constraints in SSGs are adapted to achieve physical and tactical outcomes (Worsnop 2011); however here, for simplicity, equal numbers are used and it would be up to the coach on the day to manipulate these as required.

   Speed and plyometric training are emphasised in Friday’s programme (not analysed in this article); so during the second phase, compared with Monday, SSGs with the smaller area will be used.

   Table 3. Summary of Metabolic Periodisation.

   Phase	Player Numbers	Pitch Size	Interval Periods
   1	Initially 7 v 7, including a goalkeeper reducing to 5 v 5 without a goalkeeper	40 x 30 increasing to 60 x 40	The larger sided games will be played for periods of between 4 & 8 minutes. The work time of the smaller sided games will progressively reduce as will the size of the pitch. This should shift the emphasis from aerobic conditioning with some longer sprints to anaerobic with more acceleration, turning and deceleration.
   2	3 v 3 on Friday 3 v 3 to 5 v 5 on Wednesday	15 v 15 to 20 x 25 25 x 30 to 60 x 40
   3	Various dependent upon the available players, injury and fatigue status etc.  A variety will be played within the week and in consecutive weeks rather than specific blocks. This form of concurrent periodization is more applicable to team sports and practically also avoids a player missing a whole stimulus  block
   4
   5

   Strength Training Programme

   In the Pre-season strength training will follow a classical periodization programme but in the competition phase an undulating approach (Poliquin, 1988).is used with volumes and intensities manipulated on a weekly and daily basis depending upon the playing schedule and the individual’s fatigue status (Turner and Stewart 2014).

   Whilst there will be a greater emphasis on one strength quality within each mesocycle, there should always be some aspect of the others, especially the speed aspect that is so vital for success in football.  Olympic Lifts are used to generate power (Hoffmann et al 2004). The player is competent in various squats, however, there is no mention of Olympic Lifts. Therefore, these have not been included, but simple dumbbell and barbell derivatives have been.

   Squats are emphasized, as there are strong correlations with both absolute and relative squat strength and sprint and jumping performance in trained youth and adult soccer players (Comfort et al 2014). A twice-weekly 6-week in-season programme with one higher (4 x 5/85-90%) and one lower (3 x 3/85-90%) volume session showed moderate increases in absolute and relative strength and small but significant improvements in sprint time (Styles 2016). Some practitioners do not use back squats (Bosch 2015, Boyle 2010), but they are in a minority, ¾ of rugby conditioners regarding it as the most important exercise (Jones et al 2017), Some exercises are more suitable than others in developing power than maximum strength. Various weighted and unweighted jumps are extremely useful in developing power.

   Table 4: Programme Summary

   	Phase 1	Phase 2	Phase 3	Phase 4	Phase 5
   	Strength Endurance	Strength	Strength	Power	Power
   Day 1
   Explosive	Clean High Pull From Floor	Clean Pull to Thigh	Single Arm Dumb Bell Snatch	Mid-Thigh Rack Pull	Jump Shrug
   Squat Type	Front Squat	Front Squat	Back Squat	Concentric Box Jump	Back Squat + Drop Jump
   Horizontal Press	DumbBell Incline Press + Dumb Bell Split Squat	Incline Press	Bench Press	Smith Machine Bench Throws	VRT Bench Press
   Vertical Pull	Pull-Ups + Dumb Bell Lateral Lunge	Chin Ups	Wide Grip Pull Ups	Medicine Ball Slams	Chin Ups
   Hip Bent	DumbBell Walking Lunge
   Rotational +/or Rehab	Dumb Bell Step Up + Cable Wood Chop	Nordic Raise
   Day 2
   Explosive	Snatch Pull From Floor	Snatch Pull From Thigh		Barbell CMJ	Single Arm Dumb Bell Snatch
   SL Squat	DumbBell Lunge + CMJ	Barbell Lunge	Back Squat
   Vertical Press	Seated Dumb Bell Press + SB Leg Curl	Standing Dumb Bell Press	Military Press	Dumbbell Push Press	Dumbbell Push Jerk
   Horizontal Pull	Standing Cable Row	Bent-Over Row	Seated Cable Row	Prone Row	SA Standing Cable Row
   Hip Straight	KB SL SLDL	BB SL SLDL	TRX Leg Curl	Nordic Raise	KB SL SLDL
   Rotational or Rehab	Nordic Raise

   Rotational and Rehabilitation exercises will be added as the coach sees fit dependent upon the player’s status.

   Phase 1 (Weeks 1 to 3)

   

   banded hip raises

   Classically this is known as the hypertrophy phase, but more specifically it is strength endurance.  Volume increases in preparation for what follows, using high repetition ranges, lower intensities and supersets. The primary aim is to increase tolerance to the demands being placed on the body and to address individual concerns via bespoke exercises. The number of exercises is greater than in subsequent phases and includes more unilateral exercises and different planes.

   Specific to this player, split squats and step-ups will be included to work the gluteus muscles in a sport-specific way (Boyle 2010, Contreras 2009), and exercises for glute activation, e.g. mini-band walks and banded clams should be included during warm-ups (Walker and Hawkins 2018)

   The programme must include horizontal and vertical push and pull exercises alongside adequate trunk training. There are a number of approaches to twice a week training, the one used offers a balanced approach, where the various exercise groups are spread over the two days. Where possible exercises within a preceding phase act as a preparation for the next.

   Table 5 Phase 1 Strength Endurance Week (1 to 3)

   Monday 18.30 – 19.15	Clean High Pull From Floor	Front Squat	Dumbbell Incline Press + Dumbbell Split Squat	Pull-Ups + Dumbbell Lateral Lunge	Dumbbell Step-Up + Cable Wood Chop
   Week 1	3 x 12 40% 1RM 60s between sets	3 x 12 60% 1RM 60s between sets	3 x 12 45s between sets	3 x 12 45s between sets	3 x 12 each leg 45s between sets
   Week 2	3 x 12 50% 1RM 60s between sets	4 x 12 60% 1RM 60s between sets	3 x 12 – 15 45s between sets	3 x 12 -15 45s between sets	3 x 12- 15 each leg 45s between sets
   Week 3	3 x 12 60% 1RM 60s between sets	4 x 12 70% 1RM 60s between sets	3 x 12 – 15 45s between sets	3 x 12 -15 45s between sets	3 x 12- 15 each leg 45s between sets
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more but in this phase, you should have a “repetition to spare” working in good form, not to failure. For the other exercises choose weights that will allow you to work within the given rep’ range. Where there are two exercises these are carried with the second immediately following the first. Use assistance bands with the pull-ups if required

   Front squats are used as they use less load than back squats. A clean high pull uses less load than a pull to the thigh and is appropriate to this phase.  The super setting allows the volume to be added in various lower limb exercises to improve specific strength endurance.

   Table 6 Phase 1 Strength Endurance (Week 1 to 3)

   Wednesday 18.30 – 19.15	Snatch Pull From Floor	DumbBell Lunge + CMJ	Seated Dumb Bell Press + Swiss Ball Leg Curl	Standing Cable Row	Kettlebell Single Leg Stiff Legged Deadlift	Nordic Raise
   Week 1	3 x 12 40% 1RM 60s between sets	3 x 12 el +10 45s between sets	3 x 12 +12 45s between sets	3 x 12 45s between sets	3 x 12 each leg 45s between sets	3 x 8
   Week 2	3 x 12 50% 1RM 60s between sets	3 x 15 el+ 10 45s between sets	3 x 12 – 15 +12 45s between sets	3 x 12 -15 45s between sets	3 x 12- 15 each leg 45s between sets	3 x 12
   Week 3	3 x 12 60% 1RM 60s between sets	3 x 15 el + 10 45s between sets	3 x 12 – 15 + 12 45s between sets	3 x 12 -15 45s between sets	3 x 12- 15 each leg 45s between sets	3 x 15
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more but in this phase, you should have a “repetition to spare” working in good form, not to failure. For the other exercises choose weights that will allow you to work within the given rep’ range. Where there are two exercises these are carried with the second immediately following the first. Use assistance bands with the pull-ups if required  For the Nordic Curls attach your feet under the feet hooks of a cable machine, use a band around your chest attached to the column so that you main control throughout the descent (Refer to the video on the Academy Facebook Page)

   Specific details for Nordic curls are included as they are often poorly executed.

   Table 7 Phase 2 Strength (Week 4 -6)

   Monday 18.30 – 19.15	Clean Pull to Thigh	Front Squat	Incline Press	Chin Ups	Nordic Raise
   Week 4	3 x 5 75% -85% 1RM 90s between sets	3 x 8 80% 1RM 90s between sets	3 x 8 80% 1RM 60s between sets	3 x 8 60s between sets	3 x 8
   Week 5	3 x 4 80 -90% 1RM 90s between sets	3 x 6 85% 1RM 90s between sets	3 x 6 85% 1RM 60s between sets	3 x 6 60s between sets	3 x 12
   Week 6	3 x 3 85-95% 1RM 90s between sets	3 x 4 90%+ 1RM 90s between sets	3 x 4 90%+ 1RM 60s between sets	3 x 4 60s between sets	3 x 15
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more Make sure you have carried out any prehab before starting your programme and are fully warmed up and mobilized.  Use 2 -3 warm-up sets prior to your work sets for the clean pulls and squats. Use weighted vests or belts for the chin-ups. For the Nordic use a lighter resistance band than in phase 1.

   Clean pulls develop “strength speed”. The rest period, less than that used by competitive lifters is more appropriate for footballers.

   Table 8 Phase 2 Strength (Week 4 -6)

   Wednesday 18.30 – 19.15	Snatch Pull From Thigh	Barbell Lunge	Standing Dumb Bell Press	Bent Over Row	BB Single Leg Stiff Leg DeadLift
   Week 4	3 x 5 75% -80% 1RM 90s between sets	3 x 6 each leg 90s between sets	3 x 8 60s between sets	3 x 8 60s between sets	3 x 6
   Week 5	3 x 4 80-85%1RM 90s between sets	3 x 6 each leg 90s between sets	3 x 6 60s between sets	3 x 6 60s between sets	3 x 6
   Week 6	3 x 3 85-95% 1RM 90s between sets	3 x 4 each leg 90s between sets	3 x 4 60s between sets	3 x 4 60s between sets	3 x 6
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more. Make sure you have carried out any prehab before starting your programme and are fully warmed up and mobilized.  Use 2 -3 warm-up sets prior to your work sets for the snatch pulls and lunges. If you have any back soreness/fatigue substitute supported bent over dumbbell rows for the barbell row

   The snatch pull from the thigh is used on the second day as it uses less weight. Lifts from the hang have a greater speed component than those from the floor.

   Table 9 Phase 3 Strength (Weeks 7 – 12)

   Monday 18.30 – 19.15	Single Arm Dumb Bell Snatch	Back Squat	Bench Press	Wide Grip Pull Ups
   Weeks 7 – 8	3 x 5 60s between sets	3 x 5 85% 1RM 90s between sets	3 x 8 80% 1RM 60s between sets	3 x 8 60s between sets
   Weeks 9 – 10	3 x 4 60s between sets	3 x 4 90%+ 1RM 90s between sets	3 x 6 85% 1RM 60s between sets	3 x 6 60s between sets
   Week 11-12	3 x 3 60s between sets	3 x 3 92%+ 1RM 90s between sets	3 x 4 90%+ 1RM 60s between sets	3 x 4 60s between sets
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more Make sure you have carried out any prehab before starting your programme and are fully warmed up and mobilized.  Use 2 -3 warm-up sets prior to your work sets for the squats. Use weighted vests or belts for the pull-ups.

   Back squats use more weight than front squats providing greater neurological stimulation. Due to the extra stresses placed on the body by the back squat, single-arm dumbbell snatches are used as a power exercise as opposed to an Olympic barbell derivative.

   Table 10 Phase 3 Strength (Weeks 7 – 12)

   Wednesday 18.30 – 19.15	Back Squat	Military Press	Seated Cable Row	TRX Leg Curl
   Weeks 7 – 8	3 x 3 80% 1RM 90s between sets	3 x 5 85% 1RM 90s between sets	3 x 8 80% 1RM 60s between sets	3 x 6 60s between sets
   Weeks 9 – 10	3 x 3 82%+ 1RM 90s between sets	3 x 4 90%+ 1RM 90s between sets	3 x 6 85% 1RM 60s between sets	3 x 8 60s between sets
   Weeks 11- 12	3 x 3 85% 1RM 90s between sets	3 x 3 92%+ 1RM 90s between sets	3 x 4 90%+ 1RM 60s between sets	3 x 8 60s between sets
   Notes	On major exercises work to the percentages 1RM given, if you are feeling stronger you may be able to add slightly more Make sure you have carried out any prehab before starting your programme and are fully warmed up and mobilized.  Use 2 -3 warm-up sets prior to your work sets for the squats and military press. Maintain bridge position in TRX leg curl

   TRX curls are used as opposed to a traditional exercise such as the RDL to reduce the load on the back.

   Table 11 Phase 4 Power (Week 13 – 18)

   Monday 18.30 – 19.15	Mid-Thigh Rack Pull	Concentric Box Jump	Smith Machine Bench Throws	Medicine Ball Slams
   Week 13 – 14	3 x 5 70% 1RM 60s between sets	3 x 5 90s between sets	3 x 8 20% 1RM 60s between sets	3 x 5 (use 10% of body weight) 60s between sets
   Week 15- 16	3 x 4 75% 1RM 60s between sets	3 x 4 90s between sets	3 x 6 25% 1RM 60s between sets	3 x 6 60s between sets
   Week 17- 18	3 x 3 80% 1RM 60s between sets	3 x 3 90s between sets	3 x 4 30% 1RM 60s between sets	3 x 4 60s between sets
   Notes	On major exercises work to the percentages 1RM given, do not be tempted to add extra weight to the bench throw as we aiming for speed of movement as well as speed of muscle contraction. For the box jumps aim to increase the height of the box each week.

   This session concentrates almost exclusively on power, with the rack pull also offering some strength stimulus. Bench throws load should be low in an inexperienced athlete (Baker 2001), velocity measurement would be useful.

   Table 12  Phase 4 Power (Week 13 – 18)

   Wednesday 18.30 – 19.15	Barbell CMJ	Dumbbell Push Press	Prone Row	Nordic Raise
   Week 13 – 14	3 x 5 25% 1RM 60s between sets	3 x 5 90s between sets	3 x 8 60s between sets	3 x 8
   Week 15- 16	3 x 4 30% 1RM 60s between sets	3 x 4 90s between sets	3 x 6 60s between sets	3 x 12
   Week 17- 18	3 x 3 35% 1RM 60s between sets	3 x 3 90s between sets	3 x 4 60s between sets	3 x 15
   Notes	On major exercises work to the percentages 1RM given, do not be tempted to add extra weight to the CMJ as we aiming for speed of movement as well as speed of muscle contraction. For the Nordic Raise choose an appropriate resistance band if required.

   Dumbbell Push Presses and supported rows are used in case of residual fatigue from the long season. CMJ load should be low in an inexperienced athlete (Baker 2001), velocity measurement would be useful.

   Table 13  Phase 5 Power (Week 19 – 24)

   Monday 18.30 – 19.15	Jump Shrug	Back Squat + Drop Jump	VRT Bench Press	Chin Ups
   Week 19 – 20	3 x 5 30% 1RM 60s between sets	3 x 5 (75%) + 5 60s between squat and jump and subsequent squat	3 x 8 60s between sets	3 x 8 60s between sets
   Week 21- 22	3 x 4 35% 1RM 60s between sets	3 x 4 (80%) + 5 60s between squat and jump and subsequent squat	3 x 6 60s between sets	3 x 6 60s between sets
   Week 23- 24	3 x 3 40% 1RM 60s between sets	3 x 3 (85%) + 5 60s between squat and jump and subsequent squat	3 x 4 60s between sets	3 x 4 60s between sets
   Notes	On major exercises work to the percentages 1RM given, do not be tempted to add extra weight as we aiming for speed of movement as well as the speed of muscle contraction. For the drop jumps aim to increase the height of the box each week (you will be given the exact depths to work from). Use 20% load from elastic bands for VRT Bench Press

   

   Jump training

   Back squats are re-introduced, otherwise, the player would not squat for over 12 weeks. The load is a compromise between providing enough stimulus and not inducing fatigue. Jump Shrugs are used as the power exercise, with the emphasis on the speed part of the speed-strength curve. Variable Resistance Training is included as it improves speed strength in academy age athletes (Rivie`re.2017).

   Table 14  Phase 5 Power (Week 19 – 24)

   Wednesday 18.30 – 19.15	Single Arm Dumb Bell Snatch	Dumbbell Push Jerk	Single Arm Standing Cable Row	Kettlebell Single Leg Stiff Leg DeadLift
   Week 19 – 20	3 x 5 60s between sets	3 x 5 60s between sets	3 x 8 60s between sets	3 x 8 60s between sets
   Week 21- 22	3 x 4 60s between sets	3 x 4 60s between sets	3 x 6 60s between sets	3 x 6 60s between sets
   Week 23- 24	3 x 3 60s between sets	3 x 3 60s between sets	3 x 4 60s between sets	3 x 4 60s between sets
   Notes	Make sure you work on scapula retraction during the cable row.

   Single limb exercises are used on “day 2”, to reduce the risk of fatigue when using a heavier barbell alternative, and emphasising the speed element of power.

   Metabolic Conditioning

   Table 15  Phase 1 (Week 1 – 3)

   	Wednesday	Friday
   Week 1	7 v 7 including goalkeeper. Pitch Size 40 x 30 3 x 8 minutes 3 minutes light skills drills as recovery	6 v 6 no goalkeeper. Pitch Size 50 x 40 4 x 6 minutes 2 minutes light skills drills as recovery
   Week 2	6 v 6 no goalkeeper. Pitch Size 50 x 40 4 x 6 minutes 2 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 x 5 minutes 2 minutes light skills drills as recovery
   Week 3	6 v 6 no goalkeeper. Pitch Size 60 x 40 4 x 6 minutes 2 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 6 minutes 2 minutes light skills drills as recovery

   Table 16  Phase 2 (Week 4 – 6)

   	Wednesday	Friday
   Week 4	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 3 minutes light skills drills as recovery	3 v 3 no goalkeeper Pitch Size 25 x 20 4 v 4 minutes 4 minutes light skills drills as recovery
   Week 5	4 v 4 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 3 minutes light skills drills as recovery	3 v 3 no goalkeeper Pitch Size 20 x 15 5 v 3 minutes 2.5 minutes light skills drills as recovery
   Week 6	3 v 3 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 3 minutes light skills drills as recovery between sets 1 & 2 and 2 & 3, 2 minutes light skills between sets 3 & 4 (Do not tell players about the reduced rest period, note how they react mentally and physically)	3 v 3 no goalkeeper Pitch Size 15 x 15 6 v 2.5 minutes 2.5 minutes light skills drills as recovery

   Table 17  Phase 3 (Week 7 – 12)

   	Wednesday	Friday
   Week 7	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 3 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 8	3 v 3 no goalkeeper. Pitch Size 40 x 30 6 x 2.5 minutes 2 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 9	4 v 4 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 2.5 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 10	3 v 3 no goalkeeper. Pitch Size 40 x 30 (2 x (4 x 2) minutes) 1 minute recovery between reps 2 minutes between sets	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 11	5 v 5 no goalkeeper. Pitch Size 40 x 30 5 v 4 minutes 2.5 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 12	3 v 3 no goalkeeper. Pitch Size 40 x 30 2 x (4 x 2) minutes) 1 minute recovery between reps 2 minutes between sets	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery

   Table 18  Phase 4 (Week 13 – 18)

   	Wednesday	Friday
   Week 13	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 14	3 v 3 no goalkeeper. Pitch Size 40 x 30 6 x 2 minutes 2 minutes light skills drills as recovery between sets	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 15	4 v 4 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 2.5 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 16	3 v 3 no goalkeeper. Pitch Size 40 x 30 6 x 2 minutes 1.5 minutes light skills drills as recovery between sets	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 17	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 x 4 minutes 3 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 18	3 v 3 no goalkeeper. Pitch Size 40 x 30 8 x 2 minutes 1.5 minutes light skills drills as recovery between sets	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery

   Table 19  Phase 5 (Week 19 – 24)

   	Wednesday	Friday
   Week 19	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 20	3 v 3 no goalkeeper. Pitch Size 40 x 30 6 v 2.5 minutes 2 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 21	4 v 4 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 2.5 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 22	3 v 3 no goalkeeper. Pitch Size 40 x 30 (2 x (4 x 2) minutes) 1 minute recovery between reps 2 minutes between sets	5 v 5 no goalkeeper. Pitch Size 40 x 30 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 23	5 v 5 no goalkeeper. Pitch Size 40 x 30 5 v 4 minutes 2.5 minutes light skills drills as recovery	5 v 5 no goalkeeper. Pitch Size 50 x 40 4 v 4 minutes 3 minutes light skills drills as recovery
   Week 24	3 v 3 no goalkeeper. Pitch Size 40 x 30 2 x (4 x 2) minutes 1 minute recovery between reps 2 minutes between sets	5 v 5 no goalkeeper. Pitch Size 60 x 40 4 v 4 minutes 3 minutes light skills drills as recovery

   Useful Resources

   Gambetta Vern (2007) Athletic Development, The Art and Science of Functional Sports Conditioning Human Kinetics Champaign Ill

   Strudwick Tony (2016) (Editor) Soccer Science, Using Science to Develop Players and Teams Human Kinetics Champaign Ill

   References

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Engebretsen L, and Bahr R. 2004 Physical fitness, injuries, and team performance in soccer. Med Sci Sports Exerc 36: 278–285,.
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   • Baker D 2011 Recent trends in high- intensity aerobic training for field sports UKSCA Journal  Issue 22
   • Baker D 2014 High Powered Workshops Presentation 5
Current Trends in Endurance Training for Field, Court and Short Duration athletes. Workshop Sheffield 2014
   • Bangsbo J. 1992 Time and motion characteristics of competition soccer. In: Science Football (Vol. 6),. pp. 34–40
   • Berns G S, Hull M L, Paterson H A. 1992.  Strain in the anteriormedial bundle of the anterior cruciate ligament under combined loading. J Orthop Res 10167–176.
   • Boone, J, Vaeyens, R, Steyaert, A, Vanden Bossche, L, and Bourgois, 2012 J. Physical fitness of elite Belgian soccer players by player position. J Strength Cond Res 26(8): 2051–2057,
   • Bosch, F. 2015 Strength Training and Coordination: An Integrative Approach Uitgevers Rotterdam
   • Boyle, M. 2010 Advances in Functional Training: Training Techniques for Coaches, Personal Trainers and Athletes On Target Publications Santa Cruz CA
   • Burgess, D. 2014 Optimising Pre-Season Training in Team sports in Joyce, D, and Lewindon, D. High Performance Training for Team Sports Human Kinetics Champaign Ill
   • Carling, C and Orhant, E. 2010 Variation in body composition in professional soccer players: interseasonal and intraseasonal changes and the effects of exposure time and player position. J Strength Cond Res 24(5): 1332-1339,
   • Casamichana D and Castellano J. 2010 Time motion, heart rate, perceptual and motor behaviour demands in small-sided games: Effects of field size. J Sports Sci 28: 1615– 1623, 2010.
   • Castagna, C and Castellini, E. 2013 Vertical jump performance in Italian male and female national team soccer players. J Strength Cond Res 27(4): 1156–1161,
   • Castagna, C, Impellizzeri, FM, Chaouachi, A, Bordon, C, and Manzi, V. 2011. Effect of training intensity distribution on aerobic fitness variables in elite soccer players: A case study. J Strength Cond Res 25: 66–71,
   • Comfort, P., Haigh, A. and Matthews, M. J. 2012 ‘Are changes in maximal squat strength during preseason training reflected in changes in sprint performance in football players?’ J Strength Cond Res, 26: pp. 772-776.
   • Comfort, P, Stewart, A, Bloom, L, and Clarkson, B. 2014 Relationships between strength, sprint, and jump performance in well-trained youth soccer players. J Strength Cond Res 28(1): 173–177
   • Contreras, B 2009. Advanced Techniques in Glutei Maximi Strengthening ebook
   • Cook G 2003 Athletic Body in Balance: Optmal movement skills and conditioning for performance Human Kinetics Champaign Ill
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   • Delgado-Bordonau, J, L, and Mendez-Villaneuva, A 2012 Tactical Periodization: Mourinho’s Best Kept Secret Soccer Journal May/June 2012 p29 -34
   • Ehrmann, FE, Duncan, CS, Sindhusake, D, Franzsen, WN, and Greene, DA. 2016 GPS and injury prevention in professional soccer. J Strength Cond Res 30(2): 360–367,
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   • Ingebrigtsen, J, Shalfawi, SAI, Tønnessen, E, Krustrup, P, and Holtermann, A. 3013 Performance effects of 6 weeks of aerobic production training in junior elite soccer players. J Strength Cond Res 27(7): 1861–1867,
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J Strength Cond Res 22: 1046–1050,.
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Castagna C, Abt G, Chamari K, Sassi A, and Marcora SM. 2007 Factors influencing physiological responses to small-sided games. J Sports Sci 25: 650–666,.
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   • Styles, WJ, Matthews, MJ, and Comfort, P.2016  Effects of strength training on squat and sprint performance in soccer players. J Strength Cond Res 30(6): 1534–1539, 2016—
   • Turner, A, and Stewart, P,F, 2014 Strength and Conditioning for Soccer Players Journal of Strength and Conditioning 36 (4) p1 – 13
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   • Waldén M, Hägglund M, Magnusson H, et al 2016 ACL injuries in men’s professional football: a 15-year prospective study on time trends and return-to-play rates reveals only 65% of players still play at the top level 3 years after ACL rupture Br J Sports Med;50:744-750.
   • Walker, G, J, and Hawkins, R. 2018 Structuring a Program in Elite Professional Soccer Journal of Strength and Conditioning 40 (3) p72-82
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   • Ziogas, GG, Patras, KN, Stergiou, N, and Georgoulis, AD. 2011 Velocity at lactate threshold and running economy must also be considered along with maximal oxygen uptake when testing elite soccer players during preseason. J Strength Cond Res 25(2): 414–419.

2. Are you fit enough to play in the Champions League Final?

   20th May 2018 9:20 am 3 Comments

   Only the fittest will prevail.

   As the world’s top footballers prepare to meet in the Champions League Final this weekend, we explore what it takes to make it at the highest level.

   Advances in Sports Science have revealed the highly energetic demands within the modern game, what we as coaches then do is help you get ready to play and meet those demands.

   What is football fitness?

   Modern footballers run about 10km within a 90 minute game. One Champions League Final saw Barcelona’s Xavi cover a distance of 11.95km.

   Due to the length of a football match, roughly 90% of energy release is aerobic ⁽³⁾, with the average oxygen uptake (VO²) for elite footballers measuring roughly 70% of maximum ⁽¹⁾.

   However in addition to sustaining effort for the full duration of a game, the ability to repeatedly produce rapid short bursts is vitally important.

   Being able to run at speed and change direction quickly in order to beat an opponent to the ball or evade a tackle will give a player a significant advantage.

   Top class players perform between 150-250 brief intense actions during a game, accounting for roughly 30% of activities within a game ⁽¹⁾. The distance covered during high intensity efforts varies by position ⁽²⁾ and is shown below.

   How can I get fit for football?

   It is clear that footballers need the ability to work at high speed, to repeat the high speed activities regularly throughout a game and to continuously work at low intensity in between efforts. So how do you train all of these components together?

   Before trying to increase the quantity of high intensity work in training, it is first necessary to train the quality of speed.

   This will involve training straight line speed to improve the ability to run faster as well as agility to change direction at speed.
   

   Changing direction is a very energy consuming movement, and the ability to do so efficiently will save energy which can be utilised later on.

   Once the foundation of quality has been set, the quantity of high intensity work can be increased to improve speed endurance. Exercises such as shuttle runs and repeated sprints can be used to train speed endurance. However to more accurately mirror the demands of the game, football specific drills can be utilised.

   (We are currently working with 3 members of the England team preparing for the Paralympics. Their game is different, but we use the same principles to help them get fit for intense competition).

   Conclusion

   To maximise the effectiveness of these training strategies, speed and speed endurance work should be done regularly and when the players are not fatigued.

   Devote 10-15 minutes at the start of technical/tactical training sessions to speed and speed endurance work: this allows quality to be developed.

   The lower intensity work can follow this and will provide the base for the continuous work capacity needed to sustain effort for the duration of a game.

   This allows players to practice skills in a fatigued state, preparing them for a game situation. It is also important to monitor fitness through testing.

   If you want to get fit for football without getting injured, then why not start now with our Sports Training System?

   Matt Durber 

   References

   1)      Bangsbo, J., Mohr, M. & Krustrup, P. (2006) Physical and metabolic demands of training and match-play in the elite football player, Journal of Sports Sciences, 24 (7), 665-674.

   2)      Bradley, P.S., Sheldon, W., Wooster, B., Olsen, P., Boanas, P. & Krustrup, P. (2009) High-intensity running in English F.A. Premier League soccer matches, Journal of Sports Sciences, 27 (2), 159-168.

   3)     Hoff, J., Wisloff, U., Engen, L.C., Kemi, O.J. & Helgerud, J. (2002) Soccer
   specific aerobic endurance training, British Journal of Sports Medicine, 36, 218-221.

3. Football Speed Training: Frans Bosch

   25th April 2016 10:58 am 6 Comments

   Football Speed

   A guest post from Frans Bosch on football speed and how it can be trained and improved.

   We (the Dutch) lost the World Cup Final against Germany in 1974, our biggest trauma after the war.

   One of the players in the famous ‘74 team, Willem van Hanegem, was interviewed some two decades later by a soccer magazine. One question was, what his reply would be to a wide spread opinion that we lost, because he was very, very slow.

   Willem answered; “speed is not existing”. This quote made the cover of the magazine and became famous.

   Back then it immediately made sense to me without really knowing why and now I want to add; “and strength is not existing either”. Thinking in the basic motor properties, like we usually do, does not make sense to me anymore.

   There is no stand-alone entity named “speed”.

   The fastest sprinters do not have faster limb movements, than slower runners. There is no strong relationship between fast concentric contractions and running speed. The link between the % of FT fibers and sprint performance is by far not as well proven by science as always is stated.

   If anything, new scientific insight drifts away from this stand-alone idea of speed. Running speed may well be limited by loss of robustness and increasing fragility of movement patterns.

   The way Dynamic System Theory has shed a different light on how we control our running patterns is fascinating and calls for an integrated approach of training.

   

   Speed is just one door

   Speed, strength, coordination and even endurance are not separated entities, but merely doors, that give access to the same building.

   So do not train them separate, but treat them as variations of the same overall theme.

   The value of what we do, is not in the sum of the trained elements, but in the interaction between them.

   Rumor has, that Willem was not just very slow. He also was very nearsighted, half blind. Still he was from a tactical point of view one of the best players we ever had.

   Frans Bosch – author of “Running- Biomechanics and Exercise Physiology Applied in Practice”.

   Further Reading:

   Frans Bosch Sprint Training

   See our Run Faster programme here.

   Or buy the ebook Run Faster  here

4. Speed Endurance for Football: Theory and Practice

   20th June 2015 2:08 pm 3 Comments

   How to train for speed endurance

   Not so long ago, football speed and football speed endurance were mentioned far less than they are currently.

   Arguably, it could be said that speed, strength and power are excessively emphasised and tested in British football.

   However, that could be countered by saying the British style of play needs and suits these requirements.

   This may well be true, but at European and World tournaments superior technique, decision-making, intelligence and tactics appear to be extremely important attributes for success (in conjunction with good conditioning of course) – especially when we consider world-class players and teams like Xavi and Iniesta of Barcelona and Spain.

   What is speed endurance?

   The ability to actually sustain near maximum speed, withstand the effects of fatigue, and to recover quickly is a huge requirement of many sports. Obviously, the higher the performance level the greater the need!

   In my experience both as a football coach and a player, speed endurance sessions are frequently received with apprehension! In recent years I have found it increasingly important to ‘sell’ and attempt to ‘educate’ the requirement of speed endurance training to certain male and female adult squads.

   Interestingly, I have found that these sessions provided me with more than just physiological information and data. For example, I have found that these sessions provide real insight into the psychological strength and character of certain individuals within a squad.

   From my experience, these behaviours usually (but not always!) correlate with athlete behaviours during match-play – for example, when things get tough some individuals will rise to the challenge and the demands placed upon them, and conversely, others may struggle.

   The under-performers may ‘pull out’, ‘feel a twinge’, and generally make excuses for performing poorly during tough sessions. Their favourite question is, ‘how many are we doing’; or, ‘how long are we doing this for’….!

   As a coach, this can be frustrating, but it is also a reality in certain cases. In my early coaching days (and now if I’m totally honest!) it did annoy me a little. However, I have adapted my coaching sessions with certain squads in an attempt to ‘mask’ the fact that this aspect of training is very demanding.

   When do I train speed endurance?

   It appears to be accepted that when footballers are compared to other sports performers, they are not particularly superior in one specific area of fitness – apart from the anaerobic performance.

   My former university lecturer Professor Craig Sharp links elite footballers to squash players in saying that they are very impressive in this fitness parameter.

   Professor Sharp also emphasised the importance of a good aerobic level of fitness, prior to any specific speed and speed endurance work. So speed endurance training is not to be recommended for the off-season or early-phase pre-season sessions; however, during mid to late pre-season you can perform speed endurance sessions (separated by a minimum of 48 hours, and not 48 hours prior to a match).

   During the regular season, such sessions may be reduced to one or even omitted if matches are twice-weekly (though not for bench/squad players!)

   In my experience as a trainee and professional player in the 1990s, speed endurance sessions consisted of straight-line shuttle runs (5, 10, 15, 20 metres) – literally to exhaustion, with little recovery time in-between bouts (technique/ball work was omitted).

   It wasn’t well-received by performers and arguably did not mirror actual performance requirements. I also experienced this type of ‘training’ being used as a ‘punishment’ immediately following poor match performances.

   As a youth team player, I also recall a 12-minute Cooper run also being used as a ‘punishment’ the morning before an evening FA Youth Cup match (that went to extra time!).

   Practical tips for training speed endurance

   You may ask what has the aforementioned got to do with the actual application of speed endurance training in football..?! Well, hopefully, the following points may assist when planning these sessions with senior squads.

   It is very hard to recommend a regimented, prescriptive programme because the coach has many variables to consider. Also, it is possible for coaches to use traditional training methods like small-sided games and drills to enhance speed endurance.

   I have found 1 v 1 work (an attacker versus defender principle) very useful for speed endurance in the following ways:

   • It simulates match-play (technique, agility, reaction time, decision-making, multi-directional, foot speed, competitive etc.)
   • Performers rotate roles and therefore work with and without the ball. ie., 45 s work, 45 s active rest, 45 s work (reps/sets are squad dependent!)
   • With target cones to score at, it gives a competition-based activity, and this can aid with masking the demands for lower-motivated performers, yet aid motivation for winning/competitive mentalities.
   • Changing partners after a set also appears to work well with players.

    Further Considerations:

   1. Repeatable sessions
   2. Measurable – use specific areas/grids – 20m by 20m, 15m by 15m (squares or triangles)
   3. Heart rate – manual or HR monitor
   4. Duration – variations: 30 s work, 60 s active rest, 30 s work etc.
   5. Frequency – depends on match/training schedule – apply common sense!
   6. Timing– when players are well-warmed up, but not at the end of a tough, long session.
   7. Squad type – elite levels require more specific speed endurance training.
   8. Specificity – simulate match performance and requirements

   Darren Watts. MSc Sports Coaching BSc (Hons) Sport Sciences PGCE

   UEFA B Licence Coach. Coaching experience: Oxford Utd FC, Derby County FC.

   If you are a football coach wanting to get your team fit, contact James Marshall to help you. Watch this video on how to train your core dynamically for football:

   Why not read our comprehensive Academy football fitness training programme?

5. How to get faster for football

   4th June 2014 8:35 am 5 Comments

   How to get faster for football

   With the football season finally over (for barely a few weeks!), we take a look at how you can use the off season to give you or your team the best preparation for the season to come.

   Football is an increasingly high intensity and high tempo game, often decided by the smallest of margins. Having the fastest players then gives your team the best chance of success.

   Speed training for football

   There are two main aspects of fitness which relate to speed for football:

   1. Maximum speed– needed when chasing a long pass or an opponent.
   2. Changing direction at speed (agility)– needed to beat an opponent in a small space or to track an opponent who is trying to move into space off the ball. 

   Both aspects are vital for performance in different scenarios in the game; however they require different physical abilities and should therefore be coached as separate skills.

   This article will focus on improving running technique and speed. For more information on agility, see our pre-season guide to agility training

   Maximum Speed

   The ability to run fast in a straight line can be broken down into two components:

   1) Acceleration– the ability to get to top speed quickly.

   The key to acceleration is horizontal displacement of body weight. Although this requires force which can be achieved through strength training, what is more important is how the force is applied and how quickly.

   Training sessions (gym and field based) should include work on applying force in the right direction and as fast as possible to improve acceleration.

   2) Running technique– the coordination of the body to maintain horizontal velocity with minimum energy expenditure.

   Running is a skill, with key technical points to be coached. These points can be worked on in specific running sessions (see below), but can also be included in warm ups and worked on during skill sessions too.

   How to apply this to football training

   Pre-season training is the optimal time to begin working on speed and running technique as players are generally fresh after a few weeks off post-season.

   Speed sessions could be scheduled as standalone sessions, or at the start of a team session followed by technical skills training.

   Try our speed guide with 6 sessions each designed to work on a different aspect of running technique. With 2 sessions a week, you have a ready made 3 week speed block to greatly enhance the athleticism of your players.

   It is important to remember that these sessions should focus on quality, rather than quantity. Running is a technical skill and once players begin to get tired, their running mechanics will decline.

   Players should have adequate recovery between efforts in order to perform the exercises well and reinforce good technique. Think of the 4 Rs:

   • Run Well
   • Run Fast
   • Rest
   • Repeat

   Once players have developed their running technique and speed, sessions can then be designed to increase speed endurance and conditioning. Now your players will be able to run further, faster and then repeat that speed.

   Without speed training, what will they be able to endure?

   Matt Durber 

   We are currently running weekly “speed training for team sports” sessions in Willand, Devon. Contact James for details.

6. Men In Tights! Lessons to be learnt from training for the performing arts.

   29th May 2014 9:11 am Leave a Comment

   Nick Allen is the clinical director of the Jerwood Centre, and looks after the dancers of the Birmingham Royal Ballet.  His lecture was well structured, informative and entertaining. He gave an overview of the different aspects of dance training, the problems he encounters and some of the solutions.

   Dancers are athletes

   The dancers do 150 shows a year, about 8 shows a week when it is running. Their day might start with a 90 minute class, rehearsal in the afternoon, perform in the evening. They sometimes rehearse and perform different shows on the same day.

   They train on a flat studio surface, with good force reduction properties. The stages are irregular in nature, with variations in force reduction properties, and it has a 4% rake (tilt) from back to front, to allow the audience to see all the dancers.

   So they train and perform on two very different surfaces. Allen then went through some stats and ideas on how they have tried to bridge this gap through improving the home stage, but travelling is still problematic.

   The impact is not helped by the fact that the dancers wear shoes that they proceed to batter to make them look better, and thereby negate any hope of having support in their footwear.

   Wearing costumes also adds stress to the body, with some dancers losing 5kg of weight in each show, despite taking on 3 litres of fluid. Allen has been working with costume designers to try and make the costumes more breathable.

   Injury management

   All this led into the type of injuries the dancers have: medial tibial stress syndrome (shin splints) is very common and the males have more thoracic back injuries (due to lifting females) and the females have more facet joint injuries in the lumbar spine.  The ACL rupture protocol is for a 9 month rehab, which leads to stronger knees on return. Allen used to work in premiership rugby, where 6 month protocols were used, and this led to further injuries.

   Allen then went through the training philosophy, which looked at building the foundations first. This involved 4 layers of “bricks”with the bottom being motor learning; the next layer being flexibility, strength and skill, the next layer being endurance and the top layer being performance. (I really liked this graphic and it makes a lot of sense to use something similar with all athletes).

   Allen then compared the likelihood of injury between athletes and dancers at 2 different ends of a continuum. An athlete will have levels of strength and fitness, with less skill, so if they get a move wrong they can cope with it.

   But get it wrong too often and then they will get injured.  A dancer on the other hand will be very efficient at each move, but weak, so if they land or jump or lift out of place- they get injured.

   Allen then described how he looks at the function of the movement, understanding the asymmetries within the dance. He looks at function over pathology, and efficiency of movement.  He ended the lecture with an aside about bone health – 80% of the dancers have vitamin D deficiencies, some smoke, some are amenorrhoeic – which leads to more stress fractures.

   Summary

   A very informative lecture, which showed a sound methodology of analysis and training, together with some imagination and innovation.  I will be following up on a lot of this information over the next couple of months.

   You might like: are girls more flexible than boys?

7. Fitness testing for football: Mladen Jovanović

   20th February 2013 9:22 am 1 Comment

   Discussion with Mladen Jovanović

   

   Mladen

   Mladen is the physical preparation coach at Hammarby football club in Sweden. He writes an excellent blog on physical preparation and analysis for football. Some of his ideas led me to produce the work capacity infographic.

   In preparation for the fitness testing CPD workshop, I asked different coaches for their input. Here are the Q&A with Mladen.

   Q: Do you fitness test players? If so, how much of the information that is obtained is actually used to influence your programming? Do the football coaches understand the results?

   (I ask because I see a lot of generic testing for testing sake, and the coaches can’t interpret the data, let alone the players!)

   A:I believe most if not all testing should be “action based” or provide some form of player profile and help individualize the training program, along with showing the effectiveness of the same.

   Testing for the sake of testing is pointless. I suppose when talking about ‘fitness’ you suppose aerobic/anaerobic energy systems – as far as you know there are laboratory and field tests and both has pros and cons.

   I am big fan of Martin Buchheit test 30-15IFT, which is a form of intermittent beep test. I even developed my own version which is still in beta testing called IE20-10.

   The point behind these, and here is where most coaches make mistakes, is to make tests training specific, rather than sport specific. If you plan doing long slow runs, then test them in a similar test or time trial. If you plan doing more short runs with change of direction, like 15-15 or 30-30, well test the guys in similar way (i.e. 30-15IFT or IE20-10).

   I would say that if a pre-school kid can’t understand the test rationale, then one needs to work on his explanation skills 🙂 So, yes, coaches should be able to understand the logic behind it.

   Q: How do you monitor overall workload of the players: including the intangibles like travel, sleep disruption, warm ups, gym work, technical/ tactical work and endurance sessions.

   (I see people monitoring part or some of this, or one staff member measuring endurance, another the gym, with little coordination).

   A: Start with the simple attendance sheet. Training location, time and duration, type, field type, enlist players and their status (full training, part training, sick, etc). This is a starting point.

   After one has this up and running, one can play with tracking couple of parameters as well. If you have access to GPS or Polar Team2 you could track these, if not basic sRPE and short Wellness Questionnaire should suffice.

   Add some performance tracking (like jump power or something simple and similar) and you have decent monitoring system. Using this you can compare what is planned to what is actual workload and how do players react to it.

   Please note that it is not only the workload that affects players readiness – remember the 24/7 concept. Sometimes the recovery and other factors need to be taken into account, and as would Dan Baker say no amount of good planning and monitoring could replace good old professional habits of the players.

   Q: Do you analyse movement quality at all? If so, do you see any strengths and weaknesses according to position, or even by age? (Are the senior players good athletes, or have they limitations?)

   A: We do some basic screening and we plan making things even simpler. What the research has said is that age and previous injury are the best predictors of the next injury. So I believe older players should have more individualized workload. Maybe skip one or two team practice and work on strength and power, since one tend to lose these as they get older.

   One also need to take into consideration normal variability and asymmetry into account, since not all of it is red flag. Same thing with all ‘screening’ test. Take it with the grain of salt IMHO.

   Q: Top 5 books to read? What are you currently reading?

   A: At the moment I mostly read psychology – habit building, managing irrational behavior, communication, assertiveness and some philosophy (big fan of stoics).  When it comes to training related books I am reading the new edition of Physiological Tests for Elite Athletes by AIS.

   Thanks again for your time Mladen. I really am interested in your insights on football fitness testing, it is important to see what is happening with other coaches in the real world, rather then the text books.

   You can follow Mladen on twitter here 

   Further reading:

   How to get faster for football.

8. Breaking the jaw alignment myth: why Ronaldo should save his money.

   4th November 2010 9:17 am 1 Comment

   

   Has Ronaldo fallen for the latest fad?

   Suggestions to improve human performance are crucial in the ever-increasingly competitive athletic environment. So when a new mouth guard is invented that aligns the jaw and claims to improve:

   • balance
   • strength
   • speed
   • endurance
   • agility
   • power
   • accuracy

   is it too good to be true?

   Cristiano Ronaldo, Shaquile O’neal, Evander Holyfield are all wearing them so they must work right? Testimonials are one thing but is there any hard hitting research to back these claims up? Is the effect of jaw alignment on athletic performance yet another myth or is it perhaps an exciting development for physical trainers and athletes?

   Is there any evidence behind the mouth guard claims?

   The mouth guard claims to work by properly aligning and relaxing the muscles in the face and jaw which may improve strength and balance. Theoretically it has been suggested that jaw position may affect posture and stability in individuals.

   However there is no concrete evidence that there is any relationship between jaw position and gross motor performance. In fact one research paper by Mcardle et al., (1984) revealed no differences in physiological or performance capabilities by aligning the jaw correctly compared to placebo and control measures.

   On the other hand another study (commissioned by the mouthguards creator!) compared their mouthguard with a regular custom fitted mouthguard. They found that when wearing their mouthguard 30 sec wingate, eight 10 sec wingate intervals and vertical jump performance were significantly improved.

   However they found no improvements in bench press performance. This study shows some significant improvements which are attributed to the mouthguard and its effects, yet it is important to highlight a few methodological limitations of this study.

   Firstly there was an absence of a control group wearing no mouth guard meaning that although improvements were seen using the pure power mouthguard, these may not be evident compared to no mouth guard at all. And considering many of the products testimonials are from athletes who do not require a mouth guard for their sport, such as golf, is there reason to wear it at all?

   In addition the testing sample is relatively small (22), compromising the statistical power of the study. Adding these limitations to the fact that funding for the research came from the creators of the product providing potential bias to the equation; this study’s conclusions should be taken with an air of caution.

   Summary

   With contradicting and lack of scientific evidence it is crucial to question the validity and theory of jaw alignment actually effecting performance. Is it worth the £1000+ it costs?

   However it is also important to note that “lack of evidence is not evidence of absence”. This theory hasn’t been disproved, and there may be some truth behind it, with some clinical studies showing temporomanidibular disorder (TMD) affecting the atlas vertebrae.

   It is suggested any effect on the position of the spine and muscles of the neck and spine may reduce performance. However until this is documented I would be hesitant to recommend the pure power mouthguard, or any other similar products, to any athlete!

   Fran Low MSc

   Further Reading:

   The importance of Posture

   References

   Arent, S. M., McKenna, J. & Golem, D. L. (2010). Effects of a neuromuscular dentistry designed mouthguard on muscular endurance and anaerobic power. Comparative Exercise physiology, 1-7.

   McArdle, W. D., Goldstein, L. B., Lastm F. C., Spina, R., Lichtman, S. et al., (1984). Temporomandibular joint repositioning and exercise performance: a double-blind study. Medicine and Science in Sports and Exercise, 14, 228-233.