19 August 2015

FA Licensed Coaches Club In-ServiceA Guide to Pre-Season Training

Gary PiggottCounty Coach Developer ( Essex )Len Forge Centre

Tonight

Pre-season programmes – Why?

Fitness or Football

Fitness for football

Football for fitness

Football for football…

Title

Content

Image

‘Have you ever seen a pianist run around his piano before sitting down to unleash a masterpiece? In our methodology we don't send them on laps around the pitch either‘

“Being a footballer is not about running, push-ups or physical work generally. The best way to be a great footballer is to play”

Are they fit?

Physical Demands of the Game (Speed and Time)

Physical Demands of the Game (Speed and Distance)

Physical Demands of the Game

The Principles (Rules) of Training

Principles of Training

Specific

Overload

Progressions

Reversibility

Engaging

Challenging

Pre-season Programmes - Fitness

- Athletic

- Speed Reaction

-Power

- Strength

- Anaerobic

- Flexibility

- Agile

Goalkeeper

-Strength

-Power

- Speed (Over short, medium & long distances)

- Reaction speed

- Aerobic endurance

Central Defenders

Pre-season Programmes - Fitness

Midfield

- Speed

(short, medium and long distances)

- Endurance

- Stamina

- Strength

- Speed (Over short & medium distances)

-Endurance

- Aerobic power

- Aerobic endurance

- Reactive / explosive speed

- Agility

- Flexibility

Wide Defenders

Midfielders

Pre-season Programmes - Fitness

Wide players- Speed (Short, medium and long distances)

- Agility

- Endurance

- Aerobic / Anaerobic

Centre Forward- Speed (short)

- Power

- Strength

- Explosive speed

- Endurance

Drag picturehere or left

click for options

Or does it look like this?

Drag picturehere or left

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For good reason!?

How?

FrequencyIntensityTimeType

Using

SpaceTaskEquipmentPeople

Principles of Training

Endurance 5 v 5

Full pitchHigh enduranceLow speed and agilityLess pressureEasier decisions to makeEarlier pre-season

2 x 6 mins

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Speed 5 v 5

Half pitchMedium enduranceMedium agilityHigh speedMore pressureHarder decisions

2 x 5 mins

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Speed, Agility 5 v 5

Box to halfway lineMedium speedHigh repeat speedHigh agilityMedium acceleration, decelerationMore pressureHarder decisions

3 x 4 mins

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Speed, Agility 5 v 5

Penalty BoxHigh agilityHigh acceleration, decelerationHigh strength (contact)High pressureHard decisions

3 x 4 mins

Intensity

Use of rolling substitutes every 30s / 1min

3 x 6 mins

Intensity

Three teams – one resting acts as one-touch wall players on the sideline.

Teams rotate every 4 mins

Intensity

Basketball rules:Shot clock (10s)Can’t play back into own half once halfway line crossed.All players must be in opponents’ half to score*

3 x 4 mins

* - not an official rule of basketball

Pre-season Programmes – Playing style/Tactics

Under-pinning Factors

How much time

How many players

What facilities

How many games – pre-season

How many games – season

• Looking at some ways to help your players develop their fitness in a functional, football predominant fashion.

• You may (if you haven’t already) want to consider:

1. Achieving as many of your fitness outcomes through football practice as you can. It provides multiple returns and allows your players to develop their fitness in a way that reflects the way they work in a game

2. Recognise that, generally, until 12 years of age and older; there is little benefit in specific conditioning for young people. Try to play tag games, chase games, hand-ball games and fun football games with primary aged children – these can aid the development of fundamental movements and are inherently enjoyable

3. A young persons body is most receptive to change around aerobic capacity from (generally) 12-14 years of age. Try to work games where players play to a relatively high intensity for 4 minutes and then rest for the same period. Try to repeat this 3 times in a session. The rest period can be on the outside of the practice where the players help keep the game flowing by preventing leaving the pitch and acting as rebound players for the ones playing the game

4. Not mentioning that you’re doing fitness. Just play the games and encourage high tempo work with a range of area sizes. Tight areas are good for short, sharp work and agility; larger areas for longer runs.

5. Trying to do everything with footballs, in games or game like practices where players are challenging their decision making, techniques whilst training their physical capacities. You can get your players to lap the pitch or run up hills - however, I’ve not seen many players doing full laps during a game or many pitches where it was necessary to run up a hill.

Pre-Season Football Practices To Aid Fitness

1 - Developing Possession Skills

1. Three groups – 1 ball per group

2. Red’s on perimeter; can move along their side of the box, receive and play to any other available red (below waist height)

3. Yellows + Blues – move ball amongst your group – look for the times to pass or run with the ball

4. Try to find spaces between other colours to play through

2 - Keeping + Risking Possession

1. 1 ball – Blues vs Yellows (rotate teams)

2. Score a point for every pass played to your team. Can use outside players to help keep possession but no point scored if passing to outside (when to risk, when to keep)

3. Add – split pass (between two opponents) worth 3 points – give + go = 5 points

3 - Protecting Possession

1. 1 ball – Blues vs. Yellows (rotate teams)

2. Score by working ball into one of the 3 boxes (only 1 attacker and 1 defender allowed in box at a time) and keeping it under control in box for 5 seconds (shielding)

3. Defender tries to knock ball away from attacker and out of box to prevent goal being scored (providing pressure)

4. Can use outside players (Reds) to help keep possession

Game

1. Yellows vs. Reds (playing in central area - could be the square from previous practices – Blues provide two side supporters and two GK’s

2. Work ball into end area before finishing (offside applies) – work out when to run ball/pass ball into scoring zone and when to look after it

Warm Up

1. Run ball across circle and perform take with another player –continue

2. Run into circle perform give + go and then take

3. Increase number of balls to increase load

Strength + Aerobic Conditioning

1. 1 ball – reds vs. yellows (rotate teams) – 2 x 6 minute games per team

2. Score by working ball into one of the 3 boxes (only 1 attacker and 1 defender allowed in box at a time) and keeping it under control in box for 5 seconds (shielding)

3. Defender tries to knock ball away from attacker and out of box to prevent goal being scored (providing pressure)

4. Can use outside players (blues) to help keep possession

Anaerobic Work

1. 1 vs. 1’s – maximum of 30 second games

2. 5-7 repetitions per player

3. Keep score to encourage intensity

Progress to Attack once then Defend straight away

Aerobic Conditioning

1. 4 vs. 4’s – play 4 minute games and swap outfield players with blues – repeat so each team gets 3 games of 4 minutes

2. Players on outside try to play 1 touch and keep pace of game high and ball in play (which keeps pace high too)

3. If game starts to slow – play maximum of two touch and or all players to be in opposing half before scoring a goal

Pre-season Programmes – Playing style/Tactics

Under-pinning FactorsTeam shape – In possession / Out of possessionGame Scenarios , Pose ProblemsMan-up/Man-down / Leading / Trailing /Level / Time factors?Set Plays – Defending & Attacking/Free Kicks, Throw-ins, Corners, PenaltiesCompetitions – League, Cup, Tournament, Play-Offs

Thank you!

Any questions?