Development of Strength in Football Players Through Functional Methods July2011

8/3/2019 Development of Strength in Football Players Through Functional Methods July2011

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DEVELOPMENT OF

STRENGTH IN

FOOTBALL PLAYERS

THROUGH FUNCTIONAL

METHODS

BY KEVIN PISANI

2011



Introduction

One of the conditional capacities highly trainable in football is strength. Strength can be manifestedin various expressions and through countless methods. The target of this work is to illustrate these

concepts through functional methods and to show practical examples of routines performed mainlyindoors.

Chapter 1 defines the different types of strength. It explains how strength affects the footballer andbriefly describes the benefits encountered with strength training.

Chapter 2 examines strength developments through exercise science. I illustrated various studieswhich show how strength training especially through functional methods stimulates variousadaptations. The section ends with an emphasis on the importance of functional training, with aspecial regard to single leg strength and modern torso training.

Chapter 3 demonstrates the training methodologies used during my workout plans with a respectiverationale. Examples of pre-season and in-season training routines are given.

A list of all exercises is shown in Appendix A.

Enclosed as Appendix B is a DVD offering a visual aid to anyone who is not familiar with the exercises

as described .



Table of Contents

1. DEFINITION OF STRENGTH.

1.1 What is strength?

1.2 Different Types of Strength.

1.2.1 Maximal Strength.

1.2.2 Explosive Strength.

1.2.3 Strength Endurance.

1.2.4 Speed Strength.

1.2.5 Stabilization Strength.

1.3 Strength Training and the modern footballer.

1.4 Benefits of strength development in football players.

1.4.1 Athletic Aspects.

1.4.2 Physiological Aspects.

1.4.3 Injury Prevention.

1.4.4 Maintenance of Qualities.

2. LATEST EVIDENCE AND RELEVANT STUDIES REGARDING STRENGTH DEVELOPMENT IN MODERNFOOTBALL.

2.1 Muscle functions.

2.2 Defining voluntary skeletal muscle contractions.

2.3 Principles of strength training.

2.3.1 Intensity.

2.3.2 Training volume.

2.3.3 Periodization.

2.3.4 Progressive Overload.

2.3.5 Specificity.

2.3.6 Individuality.



2.4 Physiological adaptations to strength training.

2.4.1 Nervous System Adaptations.

2.4.2 Skeletal Muscle Adaptations.

2.4.3 Endocrine Adaptations.

2.4.4 Connective Tissue and Bones Adaptations.

2.4.5 Cardiovascular and Respiratory adaptations.

2.5. The Importance of Functional Training.

2.6. Single Leg Strength.

2.7. Torso Strength and Stability.

3. DEVELOPING STRENGTH IN FOOTBALL PLAYERS: FUNCTIONAL METHODOLGIES OF TRAINING.

3.1 Assessing and Correcting Functional Movement.

3.2 The Joint By Joint Approach.

3.3 Training Schedules: Putting It All Together.

3.3.1 Pre-Season: 7 weeks Periodization.

3.3.2 in-Season Strength Training (Maintenance).

4. Conclusion.

5. Appendices

A: Exercise selection

B: DVD

6. List of references



DEFINITION OF STRENGTH

1.1 What is strength?

The concept of strength in our world is a very vast subject, in which every different person can give apersonal interpretation according to the sphere of influence he/she comes from. For a child it couldbe a show of strength if he can imitate his father in lifting some objects. On the other hand, elderlypeople could define strength by simply being able to perform daily tasks without too much effort.For the athlete being strong could be the key to his success or limitation to failure.

Most sports disciplines today involve optimum physical development to ensure the utmost of performance. In return this will give the athlete, the capacity to run faster, kick or throw harder,

jump higher and farther and tackle harder and quicker. Strength development is also crucial inpreventing injuries which hinder the athlete’s progress and cost dearly to the clubs involved. Today

strength training is no more guess work as exercise scientists are recruited by top clubs and athletesto examine and conduct proper training methodologies in order to obtain the maximum from eachathlete.

Strength is defined as ‘’the maximal amount of force a muscle or muscle group can generate in aspec ified movement pattern at a specified velocity of movement’’ 1. The resistance in question canbe the weight of your own body, an external resistance or an apparatus.

The ability for a muscle group to contract rapidly, generating maximal force greater than that of anopponent could be the winning edge in competitive sport. The resulting strength exerted during

sports related abilities is more tangible to us than static strength measures used in training facilities.Nowadays the concept of measuring power, as a unit to quantify the amount of force exerted atdifferent speeds is more important and widely used. In physics, power is the rate of performingwork.

It is very important to quantify in numbers measurements of strength and power. This will enablethe physical trainer to compare results in an objective way and determine progress in variousstrength characteristics. Objective data, obtained this way, is vital when planning training sessionsand periodization cycles. For example, in football it would mean reaching optimum condition at theright point in the season.



1.2 Different Types of Strength

1.2.1 Maximal Strength

‘’Maximal strength is the amount of force that can be generated from one, all out effort, regardlessof time and bodyweight’’ 2. This can be simplified as the amount of force a person can exert againstan object in a single contraction of a muscle or group of muscles. Tests for maximum muscular

strength indicate the amount of weight (kg) a person can move in a predetermined range of motion.Most of these tests are done in a weight training facility, under supervision. The most popular testfor determining maximal strength is the 1RM (one repetition maximum) Test. For example, 1RMtesting on the bench press will determine the maximal muscular strength of the pectorals, tricepsand anterior and lateral deltoids in a supine position. This is useful when calculating variousintensities in designing an individualized training routine.

In some instances the term Limit strength is used widely in certain disciplines such as Powerlifting orOlympic weightlifting. It is considered as the base upon developing muscular strength and thefoundation to successful strength training programs.

1.2.2 Explosive Strength

Explosive strength is the amount of force generated in the shortest amount of time. Michael Yessisstates that ‘’explosive strength is the ability to maintain an initial, quick explosive contraction of amuscle’’ 3. This means that the athlete involved must react instantly and rapidly to overcome anexternal load or gravity, as in jumping or sprinting from a stationary position and produce maximumpower in relation to that speed of contraction. Most often, this type of characteristic would result ina combination of eccentric, isometric and concentric muscular contractions.

Explosive power is vital in football when a player has to engage a 100% effort in rapid movementssuch as tackling an opponent, heading, shooting, shot stopping and rapid change of direction.Testing explosive strength or maximum muscular power involves exercises performed at maximalspeed and produces a very high power output in a short burst of time. These are sometimes called‘’Maximal anaerobic power test’’ 4. Such tests include recording the best results (1RM) on Olympiclifts (clean and jerk and snatch), the height of a vertical jump or time taken for a 10 yard dash.However, testing power on Olympic lifts could prove a difficult task if the athlete is not familiar withthese movements and technique could be the weakest link. On the other hand testing a 10 yarddash would require an electronic sensor timing device if results are to be relied upon. Testing the

standing long or vertical jumps is easier to conduct in football players.

1.2.3 Strength Endurance

‘’Strength endurance is the specific form of strength displayed in activities which require a relativelylong duration of muscle tension with minimal decrease in efficiency . ’’5 This characteristic of strengthenables the athlete to sustain repetitive strength performance for a determined lapse of time. It iscrucial in sports where a certain amount of strength related movements are performed severaltimes. For example; in football, a player who can shoot strongly at goal for most of the 90 minutes,has an advantage over an opponent who gets tired after an inferior number of attempts.



Strength endurance can be classified in Dynamic and Static. ‘’Dynamic strength endurance istypically associated with cyclic exercises in which considerable tension is repeated withoutinterrupti on during each cycle of movement’’ 6. It is evident also in acyclic events which necessitatemaximum power contractions with short rest intervals such as jumping, throwing or swimming.

Static strength endurance implies isometric tension with varying intensities inversely proportional toduration. A good example would be locking arms in wrestling where two competitors push against

each other.

Popular tests for strength endurance measurements are local muscle endurance tests such as thePushup Test, Bench press Test and Sit up Test. Participants are submitted to sub maximal loads orbodyweight and maximum number of repetitions done till mechanical failure are taken into account.

1.2.4 Speed Strength

The scientific definition of speed strength is the ability to execute rapidly a movement which is free

from external resistance (bodyweight) or minimal load (gloves as in boxing). Dennis Knowles in hisbook ‘Modern athlete and coach’ states that ‘’speed strength is the ability of the neuromuscularsystem to produce the greatest possible impulse in the shortest possible time. The two aspects tospeed strength are starting strength and explosive strength. Starting strength is the force developedin 30ms from the start of a concentric contraction. Explosive strength is the ability to continue theinitiated force as fast as possible’’ 7. Athletes who posses this quality can change from one action toanother in inferior times with minimal loss of energy. In football, it is useful when a player jumps fora header and has to accelerate rapidly after hitting the ground. Rapid change of direction is alsocharacterizes by speed strength.

1.2.5 Stabilization Strength

Strength training methods focusing on stabilization form an important category in strengthdevelopment and goes far beyond traditional core training. ‘’Stabilization adaptations build thefoundation for optimum human movement and should be the beginning point for all first timeclients.’’ 8. Stabilization must be established before training for other adaptations because itspecifically focuses on recruiting tissues in the body responsible for posture and activities thatrequire change of speed and direction. In this context stability is the ability to control motion at a

particular segment in the presence of force, tension, load and movement.

Michael Boyle in his book ‘Advances in Functional Training’ goes further and lists two categories of stabilization strength. ‘Static: isometric control of all directions while under load or tension.Dynamic: control of joint alignment and integrity in a particular direction or plane of movement,while movement or force is generated in another direction or plane of movement’’ 9.

In the sports world, stabilization strength is crucial in all actions. It is highlighted in fast movementsinvolving change of direction, acceleration, deceleration, throwing and receiving, jumping andcoordinative maneuvers at medium and high speeds. It is also emphasizes when in contact withopponents, dribbling and in all aspects of injury prevention. In these last few years, where physicaltherapy goes hand in hand with physical training, stabilization training is no more limited to



abdominal work. An athlete who possesses optimal stabilization can master all these qualities withminimal loss of power and thus energy.

1.3 STRENGTH TRAINING AND THE MODERN FOOTBALLER

Competitive modern football, especially in the European continent, places a series of physical andpsychological demands on professional football players. The tempo of the game has changed a lotand this is very evident even when watching an old match on television. Today football is morephysical and less technical. Footballers from the four main championships (English Premier, ItalianSerie A, Spanish Liga and German Bundesliga) are most often subjected to a very crowded calendarwhich in addition to national team fixtures can amount to 60 matches per season.

A real case scenario is shown below:

Sunday 15.00 Italian Serie A fixtureMonday 10.00 Active recovery

Tuesday 09.00

18.00

Flight and Transfer for Uefa Champions League (away match)

Training session based mainly on tacticsWednesday 20.45 Champions League match

Flight and transfer during the nightThursday 10.00 Active recoveryFriday 10.00 Training SessionSaturday 10.00 Training SessionSunday 15.00 Italian Serie A fixture

* Table 1

This clearly shows the busy schedule for a player who plays in the above team and depicts the ratioof time spent travelling and playing the actual game to training. Although today’s players aresubjected to frequent matches, and relatively they are training less, the physical demand of modernsoccer is increasing over the years. A study by Marella and Di Salvo in 2006 shows that the totaldistance covered in the English Premier League from 1976 till 2004 has increased by 24%. As statedbefore the impression that football is becoming more physical precisely faster and intense, is shownin different studies. In 2006 Jonathan Northcroft published this observation found in a studycompleted in the same year using Prozone systems; ‘’The average distances covered by players inmatches has changed little in the last four seasons but the amount of actions done at top speed hasalmost doubled. High intensity activities have increased from 627 per team per match in 2002/2003to 1209 in 2005/2006, and the ground covered by players while sprinting has increased by 40% overfour years.’’ 10.

This combination of high physical demand ever increasing and less time spent on the traininggrounds, places a larger responsibility on physical trainers, to program their work in a meticulousmanner. An abstract from a paper published by the Faculty of Medicine, Norwegian University of Science and Technology ‘’The new developments in physical training have important implications forthe success of soccer players. The challenge both for coaches and players is to act upon the newdevelopments and change existing training practice.’’ 11 Simply stated, the physical trainer mustupdate frequently his knowledge to ensure the optimum equilibrium of strength, endurance andspeed in order to sustain and maintain a high level performance in his athletes.



1.4 BENEFITS OF STRENGTH DEVELOPMENT IN FOOTBALL PLAYERS

Although science and football were far apart in the post 1970 era, nowadays major clubs fromaround the globe are employing specialists in exercise physiology, psychology and nutrition. Thisshows evidently the importance of developing strength in the football player.

1.4.1 Athletic Aspects

Enhanced muscular strength and muscular endurance

Enhanced speed, power, agility and resting metabolic rate

Improved body composition

Increase in performance as a result of the above combined characteristics.

1.4.2 Physiological Aspects

Increase and maintenance of fat free mass

Improved resting metabolic rate and cell respiration efficiency

Improved glucose tolerance and insulin sensitivity

Increased strength in bones, tendons, ligaments and connective tissue.

1.4.3 Injury Prevention

Physical trainers, with direct cooperation from physiotherapists, are able to intervene to correct aweak aspect in a football player. For example direct strength, power and stabilization training in aplayer whose shots are weak, can prove successful in improving this characteristic. Developingstrength in the hamstrings and gluteus can be vital in a fast player. ‘’sports specific training drills,stretching and increasing the amount of high intensity anaerobic interval training proved beneficial

in reducing competition days missed due to hamstring injuries from 31 to 5.’’12

Upper bodyimprovement in strength and hypertrophy can be fundamental when shielding the ball. Otherevidences show that weakness in the upper body musculature makes the player slower. 13. ShirleySahrmann states clearly that ‘’when a muscle is strained, the first thing to do is look for a weak orunderactive synergistic’’ 14. Proper individualized assessment and correcting imbalances should bethe primary role of the physical trainer with specific guidance from the medical staff. Adequateplanning of these sessions is crucial in minimizing injuries. Testing and comparing data should permitthe concerned staff to identify weak aspects and correct them in time.

1.4.4 Maintenance of Qualities



The various aspects of strength developed in the pre-season phase, should be trained at least tominimize reversibility of these characteristics. Football players can benefit from a well plannedstrength protocol which maintains speed, muscular strength and power. Although tactics andtechniques are fundamental in football, special attention should be given not to compromise thecomponents of fitness which in return enhance the technical/tactical characteristics of the player.



LATEST EVIDENCE AND RELEVANT STUDIESREGARDING STRENGTH DEVELOPMENT IN MODERN

FOOTBALL

2.1 Muscle functionsThe main functions of skeletal muscle are:

Produce movement by pulling on tendons and move the points of attachment(bones)producing or resisting movement

Maintain posture and body position - tension builds up by contracting postural muscles andenables the body to balance itself.

Maintain body temperature – muscle contraction requires energy, whenever energy is used,

the body converts some of it into heat. The heat released by working muscles keeps bodytemperature in the range required for normal functioning. 15

2.2 Defining voluntary skeletal muscle contractions

Concentric: the muscles involved in concentric contraction produce force by shortening and movetheir point of insertion.

Eccentric: when a resistance is lowered in a controlled manner, the muscles involved produce force

by lengthening. In this way gravity or resistance are counterbalanced.

Isometric: when a muscle produces force but no visible movement at the joint takes place. Thisoccurs when a resistance is held stationary or an object is too heavy to lift.

2.3 Principles of strength training

2.3.1 Intensity: measured in percentage of one repetition maximum (%1RM) is closely related tovoluntary maximal muscle contraction and power output. For example; if an athlete’s 1RM score on

the front barbell squat is 100kg, working at 60%1RM means that he lifts 60kg for a predeterminednumber of repetitions. In another instance a 5RM would mean that the weight chosen would be justenough to complete 5 repetitions.

2.3.2 Training volume: a measure of total amount of work performed by an athlete in a stipulatedtime (session, week, cycle etc.).

This is done for various reasons, depending on the adaptations a physical trainer would want toimpose on his athlete. ‘’A relationship exists between training volume and training outcome, such asmuscular hypertrophy, decreased percentage of body fat, increased fat free mass and even motorperformance .’’16



2.3.3 Periodization: is a planned pattern of training in which the athlete specializes in one aspect of the components of fitness. This period can last invariably and depends on the fitness status of theplayer, the moment of the season and can vary from player to player. ‘’Periodization is needed toachieve optimal gains in strength and power as training progresses.’’ 17. Physical trainers can focustheir training routines on power (improving explosive strength) on a given period and then decreasepower training to a maintenance level and focus on strength. Usually cycles of detraining are alsoincluded in order to help the athlete to achieve optimal recovery.

2.3.4 Progressive Overload: is one of the most important principles in strength training because itenables the athlete to induce an adequate stimulus with each training session. It refers to themethod of progressively increasing the stress (external load) on the muscles trained in order to get aresponsive adaptation by becoming stronger or more resistant to fatigue. Progressive overload canbe achieved by several methods, according to the physiological adaptation, the athlete necessitates.The most common approaches to progression are increasing the intensity, volume, mechanicaldifficulty or density of a given exercise.

2.3.5 Specificity: In order to recruit moving patterns involved in sports, the physical trainer must be

able to design programs, with the demands of the sport involved. If an athlete wants to improve oneaspect, he should emphasize his training around that specific aspect. A simple instance would bethat for a baseball thrower training must rotate around shoulder strength and mobility whilst for ahurdler focus must be given to hip mobility and lower body explosive strength. Although it isimpossible to reproduce in the weight room the speed of movement in sport, due to frequentchanges in speed and direction, strength training must be included to maximize performance at allspeeds. Strength is primarily gained at that velocity in which training was performed. A footballplayer might benefit from the whole spectrum, training with different speeds and intensities.Physical trainers must also be meticulous about creating balanced programs, in which whole musclegroups are taken into consideration. If a specific adaptation is required, specific muscles are to betargeted with purposely chosen exercises. Trainers should also be concerned about the demandsimposed by specific movements and different muscle contractions.

2.3.6 Individuality: every athlete has different characteristics and level of performance. Even in afootball team of 20 players, dissimilar standard of performance are found and a weak point in aplayer can be a ‘forte’ in another. This principle so entails that programs should be geared to respectthe need of the individual and not for a whole team. Usually groups of players with the samecharacteristics are created.



2.4 Physiological adaptations to strength training

Progress in training, especially resistance training is a response to physiological adaptations whichtake place in an athlete’s body. Adaptation is the result of repeated training stimuli the bodyundergoes when a person starts a strength training program. These ‘changes’ sometimes can be veryevident as in the case of hypertrophy. Other advances can be measured by submitting the subject tovarious tests. Beginners to weight training experience dramatic increases in strength, sometimes

50% in the first few weeks. However, after longer periods of training, gains will begin to slow down,even if training and nutrition are optimal. In elite athletes the ‘window of adaptation’ is muchsmaller as a result of prior training. Physiological potential will be at maximum for these athletes andimprovement though not impossible will be minimal.

When the body is challenged to produce force against resistance, muscle fibers are recruited so thatthey meet the demand needed. But during and after exercising, the muscular system is supported byother systems to meet the demand required. The body sustains a series of adaptations in thenervous system, skeletal muscles, endocrine system, connective tissue and cardiorespiratory system.

2.4.1 Nervous System Adaptations.

A motor unit, composed of a motor neuron and a bundle of muscle fibers it innervates, containseither slow twitch or fast twitch muscle fibers. These muscle fibers are recruited according to forceproduction demand. The higher the demand, the more motor units are activated, starting with type1 (slow twitch) and progressing to type 2 (fast twitch) as demand increases. Following a period of resistance training certain adaptations in the nervous system take place.

When a force production is needed because there is an external stimulus, a response is developed in

the higher brain centers. The message travels down the spinal cord, peripheral nerves and to themotor unit according to demand. Studies by Ploutz et al 1994 show that changes as a result of resistance training, take place as the nervous system becomes efficient in sending and receivinginformation. ‘’Not only does maximal force production require the recruitment of all motor units butalso these motor units must be recruited at a high enough firing rate to produce maximal force’’ 18.This denotes that the nervous system adapts to strength training not only by recruiting more motorunits for a given force production but it improves the speed of communication, firing muscle fibersfaster. This is seen in early stages of training where improvements in strength happen without anincrease in muscle size. A study by Carrol, Riek and Carsson in 2001 shows that the nervous systemwhilst becoming more efficient, it reduces antagonist activation, decreasing the inhibitorymechanism thus resulting in more force production. Images from MRI tests conducted by DrMichael Deschenes show that unilateral training (training one limb only) produced a 9% increase in1RM strength in the untrained limb also. 19



2.4.2 Skeletal Muscle Adaptations.

The adaptations of skeletal muscle due to strength training provoke increase in performancebecause finally they elicit increases in strength, power and endurance. The basic adaptations of strength training in relation to skeletal muscle are an increase in muscle size, fiber type alterationsand enhanced biochemical and structural components.

Many studies show that resistance training promotes hypertrophy (muscle growth) in healthyhumans. Most research indicates that a proper weight training program, adequate nutrition andrecovery periods are quintessential to enhance hypertrophy. Genetic predisposition also plays animportant role and determines different outcomes. With frequent sessions of resistance training anincrease in size of muscle fibers is mainly responsible for hypertrophy. ‘’Incr eased muscle size instrength trained athletes has been attributed to hypertrophy of existing muscle fibers’’ 20. Thisincrease in muscle fiber size is actually an increase in the cross sectional area of the fibers trained.‘’the increase in the cross sectio nal area of existing muscle fibers is attributed to the increased sizeand number of the actin and myosin filaments and the addition of sarcomeres within the existingmuscle fibers’’ 21. The process of hypertrophy implicates an increase in cellular protein synthesis and

a decrease in protein breakdown. It seems that hypertrophy is also affected by fiber type withmuscle fibers type 2 showing more disposition to growth 22. Infact athletes who are geneticallyacquired with a large distribution of fast twitch muscle fibers, have more potential for musclegrowth and strength related sports than athletes who are predominantly slow twitch and moreadapt to endurance type events. When a strength training program is initiated, changes in muscleproteins start to take pl ace within a couple of weeks. ‘’Hypertrophy in type 2 muscle fibers appearsto involve an increase in the rate of protein synthesis whereas hypertrophy in type 1 muscle fibersappears to involve a decrease in the rate of protein degradation.’’ 23. Another mechanism,hyperplasia, which is an increase in muscle fiber quantity, has been long an issue of controversyamong exercise scientists. This mechanism is the consequence of longitudinal fiber splitting as aresponse to high intensity strength training. These effects appear to be enhanced byanabolic/androgenic steroid use and if they occur, may only account for a small portion of theincrease in muscle size. 24

Another important adaptation of skeletal muscle tissue as a result to resistance training is thealteration of muscle fiber characteristics. Fiber type adaptations are controlled mainly by neuralactivation of the motor unit which selects the type and quantity of fibers for a certain forcegenerated. Although all fibers can be stimulated, and hence all have a potential for adaptation, type2 muscle fibers seem to have an advantage. It is shown also that subjected to heavy resistancetraining, type 2x muscle fibers (higher threshold motor units) change their qualities to 2a musclefibers. 25 Type 2x muscle fibers change their adenosine triphosphatase (ATPase) isoform content andbecome progressively more oxidative. This means that type 2x fibers, although they still retain theircharacteristics of strength and power, they become more oxidative and resistant to fatigue. Thesame study shows that when submitted to resistance training, women had a decrease of 7% in type2x muscle fibers in 8 workouts and men had the same decrease in 16 workouts.

Although transition from type 2x muscle fibers to type 2a is very typical after repeated strengthtraining, no current studies show that transition can take place in other fiber types. It is veryimprobable that transformation from type2 to type1 muscle fibers can ever occur.



Resistance training even initiates adaptation s on a cellular level. ‘’Resistance training increasesmyofibrillar volume, cytoplasmic density, sarcoplasmic reticulum and T-tubule density and sodium-potassium ATPase activity. Collectively these changes accommodate muscle hypertrophy, enhancedmuscle fu nction and enable greater expression of strength’’. 26 These mainly contribute to theincrease in cross-sectional area and fat-free mass. Recent studies show also that heavy resistancetraining can potentially alter the activity of nearly 70 genes. 27 In addition strength training controlsthe regulation of myostatin, a protein produced primarily in skeletal muscle cells to control muscledifferentiation and growth.

Anaerobic strength training evokes also improvements in lactic acid buffering. This slows the onsetof fatigue and a higher volume of work is permitted. This is mainly an adaptation to the consistentchanges in muscle and blood pH during training. Finally repetitive sets of high intensity contractionswhich reduce ATP and creatine phosphate (CP) concentrations can increase the storage capacity of these two compounds via a super compensation effect. The same study shows that glycogen storagecan be improved by 12% following five months of resistance training. 28

2.4.3 Endocrine Adaptations.

All physiological functions are controlled by the brain through hormones secreted by glands into thebloodstream. These hormones respond to stimuli and chemical reactions and regulate the body’sworking mechanism establishing homeostasis. ‘’Hormones play a multitude o f regulatory roles inadaptation to anaerobic training’’. 29 Proper exercise prescription and manipulation of the acuteprogram variables (volume, intensity, density, exercises chosen, speed of execution and frequency)ensure an optimal hormonal response. ‘’ The mechanisms that mediate acute homeostatic changestypically respond to acute resistance exercise stress with a sharp increase or decrease in hormonalconcentrations, in order to regulate a physiological function such as protein metabolism or immunecel l activation.’’ 30

Generally, hormonal adaptations to resistance training are classified into four categories:

Acute changes during and post exercise.

Chronic changes in resting concentrations.

Chronic changes in the acute response to an exercise.

Changes in receptor content.



Acute changes during and post exercise

When the correct stimulus is present, anabolic (testosterone, growth hormone and variants) andcatabolic hormones (cortisol) remain elevated for up to 15 to 30 minutes post exercise in men. 31 Greatest acute hormonal elevations are seen with a heavy resistance protocol, high volume,

moderate to high intensity and short rest intervals, recruiting larger muscles. An interrelationbetween blood lactate and growth hormone secretion exists and it seems that hydrogen ionaccumulation may be the primary factor influencing growth hormone and cortisol release. 32

Another research shows that due to testosterone response, larger muscles trained first in a workouthave a positive effect on subsequent muscles in relation to strength and hypertrophy. 33 Insulin-likegrowth factor1 (IGF-1) acts independently of growth hormone and is unregulated followingresistance exercise. Catecholamines (epinephrine, norepinephrine and dopamine) increase duringhigh intensity resistance training according to demand and are useful to increase force production,muscle contraction rate, energy availability and increasing other hormones especially testosterone. 34

Chronic changes in resting concentrations

It seems that no significant elevation in resting values of anabolic hormones, as a result of resistanceexercise, was ever recorded. Recent research shows that on examination of elite Olympic lifters afterone year of intensive training, no elevation in resting testosterone levels was reported. 35 Anotherreport shows that resistance training does not affect resting concentrations of growth hormone. Thiscontention is also supported by data demonstrating similar values of growth hormone in eliteOlympic lifters compared with less trained individuals. 36 Resting cortisol concentrations generally

reflect a long term training stress. Chronic resistance training does not appear to produce consistentpatterns of cortisol secretion as no change was ever reported. 37 Resistance trained men have beenshown to have higher resting IGF-1 concentrations than untrained men. 38 However no change inresting concentrations of IGF-1 has been reported during normal short term resistance exercise. 39 Finally it is understood that resting concentrations of these hormones reflect the current state of muscle tissue such that elevation or reduction may occur at various stages depending on substantialchanges in the volume and intensity of training. 40

Chronic changes in the acute response to resistance exercise

Consistent resistance training may improve the acute hormonal response to anaerobic training asthe individual is gradually able to exert more effort in successive training sessions. This effect hasbeen shown predominantly with growth hormone. Twelve weeks of resistance training in elderlypersons was shown to promote greater acute growth hormone response to a workout. 41



Changes in receptor content

The presence of androgen receptors (AR) in tissues has been shown to correlate highly with theknown functions of androgens. Resistance training has been related to increase the up-regulation of androgen receptors. 42 A recent study shows that significant correlations between baseline ARcontent in the vastus lateralis and 1RM squat exist, suggesting that AR content in part, assists inmediating strength changes during resistance training. 43 The same research shows that when

comparing high and low volume training, the higher volume workout elicited significant downregulation of AR content. In this context, nutritional intervention becomes crucial. The inclusion of aprotein/carbohydrate supplement prior and post-workout plays a critical role in AR modification.

2.4.4 Connective Tissue and Bones Adaptations.

Resistance training increases strength and size of bones, ligaments, tendons and cartilage, classifiedunder connective tissue. 44 As the skeletal becomes stronger and can lift more weight, connectivetissue must also adapt in order to support greater forces and weights. This concept is supported bysignificant correlations between muscle cross-sectional area and bone cross sectional area in

resistance trained Olympic weightlifters with a mean of five years of training45

, which indicates thatlong-term participation in weightlifting results in increased bone and muscle cross sectional areas.

BoneMineral density(g.cm -2)

Site Junior Lifters Controls [% comparison to adult reference data] (%

comparison to matched anatomical controls)

Spine 1.41 + 0.20 *# 1.06 + 0.21 [113%]

(133%)

Formal neck 1.3- + 0.15 *# 1.05 + 0.12 [131%]

(124%)

Trochanter 1.05 + 0.13 * 0.89 + 0.12 ND

(118%)

Ward's triangle 1.26 + 0.20 * 0.99 + 0.16 ND(127%)

*Table 2 Values are means + 1 SD. * P > 0.05 from corresponding control data, # P > 0.05 from corresponding adult reference data.

ND = no reference data available

Adapted by permission from B.P Conroy et al., 1993, "Bone mineral density in elite junior weightlifters,

Medicine and Science in Sports and Exercise 25 (10): 1105

Exercise creates mechanical stimulus that results in an adaptation by deforming and remodeling

specific parts of the human skeleton. In response to adequate loads, osteoblasts (bone-forming cells)migrate to the periosteum (outer surface of bones) and initiate a remodeling process. Collagen



molecules are secreted and deposited between bone cells. Eventually they become mineralized ascalcium phosphate crystals, forming new periosteum.

The least stimulus needed for bone formation is called Mineral Essential Strain (MES). If thisthreshold is repeatedly increased the process of migration, manufacturing and secretion byosteoblasts begins. This stimulus is most effective with weight bearing activities. Each time that theprincipal of progressive overload is applied, a new MES threshold is created, valuable for new size

and strength. Studies show that an increase in muscle strength or fat free mass may result incorresponding increase in bone mineral density. 46 Finally, another study shows that compoundmovements such as squat, power cleans, snatches and push jerks are more effective in eliciting bonesize and strength. 47

Physiological adaptations to ligaments and tendons after resistance training do occur and may aid ininjury prevention. Increasing the strength of tendons and ligaments can aid to prevent potentialdamage to these structures caused by the increased muscles’ ability to lift heavier loads and developmore tension. Kubo and colleagues showed that ligaments, tendons and connective tissue sheathsactually undergo hypertrophy at a slower rate than muscle. 48 The degree of tissue adaptation is

directly proportional to the intensity of exercise and so even in the case of ligaments and tendonsremodeling is compulsory in order to accommodate skeletal muscle strength and size gains.

2.4.5 Cardiovascular and Respiratory adaptations.

Similar to skeletal muscle, cardiac muscle also undergoes adaptations to resistance training. Likewiseother aspects of the cardiovascular system demonstrate adaptations such as blood lipid profile.Response is dependant upon training volume and intensity. The mechanisms for adaptations arecaused mainly by a relatively small amount of blood pumped at a relatively high blood pressure.

Using the Valsalva maneuver, attempting to exhale forcibly against a closed glottis while keepingmouth and nose closed, increases cardiovascular responses. Heart rate, stroke volume, cardiacoutput and blood pressure increase significantly during resistance training. 49 It is important to notethat heart rate value is higher after completion of the set. During the concentric phase venousreturn is limited and end-diastolic volume is reduced but increases drastically in rest periods. Thismay contribute to stimulate hypertrophy in cardiac muscle. 50

Resting heart rate shows no significant elevations in response to strength training. Decreases of 5%to 12% in resting heart rate have been contributed to short term resistance training. 51 Resting blood

pressure may diminish slightly or remain stable. A decrease of 2%-4% in subjects with previouselevated blood pressure was reported. 52 Stroke volume in relation to lean body mass remainsconstant. 53 A decrease in total Low Density Lipoproteins (LDL) and increase in High DensityLipoproteins (HDL) can be reported. 54 Greater chronic adaptations are possible with higher volumeprograms and shorter rest periods. The same study by Fleck in 2003 shows that the left ventricularwall thickness is increased from initial values as a result of exposure to intermittent elevated bloodpressure and increased intra-thoracic pressure.

Ventilation is either unaffected or slightly improved during resistance training. 55 Ventilation issignificantly elevated during set execution and ascends even more during the first minute of

recovery. Adaptations occur mainly in increased tidal volume and improved breathing frequencywith maximal loads. Studies show that local, neural and chemical adaptations specific to the muscles



trained are responsible for respiratory alterations if present. 56 Finally ventilation equivalent foroxygen is improved when comparing resistance trained and untrained individuals. 57

2.5. The Importance of Functional Training

Functional training, which many times is misunderstood by many in the strength coaching world, isfundamentally purposeful training. Years ago, when functional training was not so popular, manycoaches and athletes classified it as ‘sport -specific’ or suitable only for rehabilitation athletes. Thisdefinition that implies that certain movements and movement patterns are specific to specificindividual sports is not complete. To be exact, nothing can substitute the actual sports practice andcertain situations cannot be reproduced in training facilities. For instance if you were working with arock climber, climbing rocks would be the most functional thing to do. In any case I would like toadhere to Michael Boyle’s definition: ‘’Functional training is more accurately represented by sports -general training. The sports-general school of thought views most sports as for more similar thandifferent. Actions such as sprinting, striking, jumping and moving laterally are general skills that

apply to many sports. Functional training looks at the commonalities of sport and reinforcesthem.’’ 58

Functional training entails enhancing athletic performance and movement in all three body planesand reduces the incidence of injuries by establishing the base for correct and efficient movement.This does not mean that by using only multi-joint exercises including squats, deadlifts and Olympiclifts the criteria of functional training are fulfilled. Other aspects of sport related movements areomitted. One of the pioneers in this field, Vern Gambetta defines functional training as a methodthat incorporates a full spectrum of work, in multiple planes, using multiple joints, designed to elicitoptimum response for a sports activity. 59 So increasing muscular strength and body mass only would

result in an unbalanced recipe, not ideal for sports where movement, especially acceleration,deceleration and change of direction, is repetitively performed. Taking football as an example; aplayer performs an average of 736 changes of direction in a football match. 60

Human function and strength is not only driven by the muscular system but the nervous system inprimis and supported by all physiological systems. The neuromusculoskeletal system is our vehiclefor movement; therefore strength training must incorporate all these systems simultaneously. DrLogan Schwartz FAFS emphasizes that infact the nervous system, especially proprioceptors, is themost important to train, in order to develop functional strength. In this approach greater advantageis taken during human movement. 61 Edward Reed PhD, expert in human action movements states

that ‘’Humans have the ability to piggy back information and/or skills concerning posture, strength,flexibility, gross motor skills and proprioceptive acuity to real life movements that are learned andcontrolled by the CNS’’ 62

Functional training envisions the body as a series of joints and movement of that joint in a particularaction is prioritized over the action of subsequent muscles. Gary Gray, a leading expert in the subjectand pioneer in promoting this type of strength training, began to analyze this concept in the early1990s. He began to look at movement not only from the ‘old’ definitions of flexion, extension, andabduction and adduction perspective. He envisaged a new idea of what muscles do in actuallocomotion. Today we are using the concept of closed and opened kinetic chains. Open kinetic chain

movements are performed typically where the foot is free to move and not in contact with theground. Examples of these exercises would be the leg extension and lying leg curl machines. The



closed kinetic chain exercises on the other hand, are performed with the foot in constant contactwith a surface and is typically weight bearing. Examples of these exercises would be the squat. 63 Gray examined the function of the lower extremity during a run. He observed that on hitting theground with one foot, all muscles of the lower body from the trunk down, act simultaneously toprevent falling to the ground, by not allowing the ankle, knee and hip joint to bend. The muscle actsto decelerate or slow down flexion at the above mentioned joints. In this regard the quadriceps iscontracted eccentrically to stop knee flexion. The hamstring group performs a dual role inpreventing knee extension and hip flexion. So it would be correct to state during the landing phaseof running, all muscles of the lower body work together to limit an action and not to producemovement. Milliseconds later these muscles contract concentrically to create a movement. Infunctional training closed chain kinetic exercises are preferred over open chain alternatives whichare considered not functional and of little transfer to sports. The clinical use of closed kinetic chainexercises has significantly increased during the past years. One of the reasons these exercise havereceived increased attention within the rehabilitation community is that they simulate and replicatemany functional movements. 64

Physical therapists are accredited with the initial shift towards functional training which was thenslowly adopted by coaches and physical trainers. The incidence of recurrent injuries gave rise to thenecessity of going deep into assessment, correction and prevention of most sports injuries. Exerciseswere being studied and introduced to target mobility, strength or stability around a joint. Athleteswere introduced to functional movements after injuries with successful results. 65 The idea of creating strength training programs to accommodate movement in sports rotates around how theathlete actually moves in his sports.

Today it is widely recognized that functional training is best characterized by exercises done with thefeet in contact with the ground and without the aid of machines. 66 Vern Gambetta and Gary Gray,recognized experts on this matter state; ‘’single joint movements that isolate a specific muscle arevery non-functional. Multi joint movements which integrate muscle groups into movement are veryfunctional.’’ 67 Functional exercises make sense even to the athlete as he/she becomes more awareof controlled movement. In this regard, a prerogative of functional training is to incorporate balance(stability) and proprioception (body awareness) into training. Again the same work remarks thatfunctional training programs need to introduce controlled amounts of instability so that the athletemust react to regain his own stability. 68 The progressions, shown later in Appendix A/B will illustratethe importance of gradually increasing instability to stimulate the body to adapt to unstablesurfaces, in the case of football, turf or artificial grass. All exercise performed through functionalmovements force the athlete to stabilize himself without using machines. This concept becomes

straight forward when analyzing the stance held in most team sports. I can recall no sports carriedout in a seated position or performed in a rigid environment where stability is provided by outsidesources. Good reasoning tells us that most machine-based training systems are not suitable toenhance functionality and efficiency of movement because the load is not stabilized by the athletebu t by the equipment. ‘’Although machine based training may result in fewer injuries in training, thelack of proprioceptive input (internal sensory feedback about position and movement) and the lackof stabilization will more than likely lead to a greater n umber of injuries during competition’’ 69

Table 3 describes the major differences between various equipment types. It is very evident thatmachines lack in functionality and that bodyweight training should be the base of any good strength

training program.



It is very important for an athlete to learn proper technique by handling well his bodyweight. Thesefor example, are very effective when working in a team. Exercises, where an athlete is movingthrough his own space, such as chin-ups, parallel dips, squats and jumps have more carry over tosports. The inclusion of free weight exercises and unstable devices (stability ball, bosu, wobble boardor airex pad) can follow after as a means of progressive overload. ‘’It is especially important toinclude structural and multi-joint exercises when whole body strength movements are required for aparticular activity. In most sports whole body strength and power movements are the basis of success.’’ 70



*Table 3

LeastfunctionalMostfunctional

Lower - body exercises

knee-dominant

Type of exercise Leg Press MachineSquat

Barbellsquat

One-legsquat

One-leg squat onAirex pad

Rationale Lying, no

stabilizationby athlete

Standing, nostabilizationby athlete

Two legs One legOne leg withadditionalchallenge to

balance

Hip-dominant

Type of exercise Leg curl Backextension

Two-legSLDL or RDL

*

One-legSLDL*

One-leg SLDL* onairex pad

Rationale Prone, nonfunctional

action

Prone,functional

action

Standing ontwo legs

Standing onone leg

Standing on oneleg with additional

challenge tobalance

Upper-body exercises

Horizontal press

Type of exercise Machinebench press Bench press Dumbbell

bench press Push-up Stability-ballpush-up

Rationale Supine, nostabilizationby athlete

Supine,moderate

stabilization

Supine,single-arm

stabilization

Prone withclosedchain

Prone withadditional

challenge tobalance

Vertical press

Type of exercise Lat pull-down Pull-up/chin-up

Horizontal pull

Type of exercise Machine row Dumbbellrow Inverted row One-arm,

one-leg rowOne-arm, two-leg

rational row

Torso exercises

Type of exercise Crunch Russian twist Standing lift Standingrope lift

Machine-balltwist pass

Rationale Lying, norotation

Lying, withrotation

Standingwithout

movement

Standingwith weight

stack

Standing withfast movement

*SLDL = Straight-leg deadlift; RDL = Romanian deadlift (modified straight-leg deadlift)

The functional continuum



2.6. Single Leg Strength

Almost all actions in life are done on a single leg, especially running and change of direction. Insports activities an athlete is seldom on two feet. In the early 1990s single leg training pioneers, VernGambetta and Gary Gray began to doubt conventional double leg training simply because it isperformed only in one plane: sagittal. Advances in functional anatomy nowadays are imposing onstrength and conditioning coaches to rethink everything they knew about lower body training.

Knowing more about the way the body works allows us to develop and use exercises that work not just prime movers but also the stabilizers and neutralizers. Single leg training is superior for sportsbecause it engages more muscles and in a way they are usually done in sports. In a conventionalsquat, we strengthen the prime movers but stabilizers are somewhat neglected.

Michael Boyle emphasizes single leg strength as a good weapon to use against injuries. ‘’I trulybelieve single leg training is the best way to train around a back problem. Double leg training maycreate double leg strength, but it does not have the additional preventative value of single legtraining.’’ 71

Further studies indicate that single leg training improves performance in sports, especially speeddevelopment and vertical jumps. 72 Other research shows the increased involvement of hip muscles,adductors and quadriceps during single leg exercises. 73 All these studies have in common thesuperior aspect of single leg training in regard to muscle activation and stimulus.



2.7. Torso Strength and Stability

The word torso is intended to refer to all muscles in the midsection:

Rectus abdominis (superficial anterior) Internal/external obliques (lateral)Transversus abdominis (deep anterior) Quadratus lumborum (superficial posterior)Multifidus (deep posterior) Erector spinae (parallel to spine)

Training this muscle group in a proper way, as addressed in numerous modern studies, gives animportant advantage to the athlete. In recent years, physical trainers have increasinglyrecommended core stabilization and strengthening which provides a good foundation for greaterforce production in the upper and lower extremities. 74

Before 1990s, when revolutionary approach to torso training was introduced by Richardson, Hudgesand Jull, the only movements practiced were lumbar flexion and extension. Theses movementswhich included variations of crunches and sit-ups are never replicated in daily activities or sports.

Laboratory based simulations conducted by Dr Stuart McGill moreover showed that loaded flexion of the spine (as seen in sit-ups) was causing spinal disk damage. 75 Therefore modern torso training tooka quantum leap forward when stability and strength were addressed better to the expense of lumbar flexion exercises.

Simply defined, core stability is the ability to create movement in the legs and arms withoutcompensatory movement of the spine or pelvis. 76 In the absence of torso stability energy is lostduring the transfer of force from the ground, as a result of the body’s effort to stabil ize a particular

joint. Embracing this concept, Draw-in, Hollowing and Bracing techniques were developed. Many of these strategies were ‘borrowed’ from pre and post partum protocols and enhance the activation of

the transverses abdominis and multifidus muscles, crucial in lumbar spine stabilization. The sameresearch shows that these two muscles are the first recruited when any limb movement occurs.

Research and development of core training progressed very fast and even now different methodsare still in a study phase. Nevertheless a great contribution to this topic was presented by Dr ShirleySahrmann and Dr. Stuart McGill. Two terms becoming popular these last few years are anti-extension and anti-rotation. McGill emphasizes the fact that function of the anterior core is theprevention of extension. Core training may be just more about the prevention of motion than aboutcreating movement. 77

Physical therapists began to realize that all movement, especially in sports, consisted of spiralmovements in a multi-planar environment. Rotational strength training was born and still keeps thelead today in combining core stability with strength and power. Credit for developing diagonalpatterns is given to Mark Verstegen, President of Athletes’ Performance and creat or of CorePerformance System, and Dr Gary Cook, author of ‘Functional Training for the Torso. These ideas of stabilizing the torso against a rotational force are supported by Dr Shirley Sahrmann. ‘’During mostdaily activities, the primary role of the abdominal muscles is to provide isometric support and limitthe degree of rotation of the trunk.’’ 78 Works by Porterfield and DeRosa underline the fact that goodcore stability is vital to transfer force from the ground to extremities and considering abdominalmuscles as flexors and rotators of the trunk is not correct. The function may be better examined as

anti-rotation and anti-lateral flexion of the trunk. 79



Athletic performance apart, core strength and stability decreases the predisposition to injuryespecially back pain and lower body imbalances. 80 Although many research is being conducted onthe subjects, experts today agree that core strengthening and stability exercises have become a keycomponent of training for athletes at all levels and in every discipline.



DEVELOPING STRENGTH IN FOOTBALL PLAYERS:FUNCTIONAL METHODOLOGIES OF TRAINING

In this chapter I will illustrate training protocols, performed mainly indoors, which I have been usingfor the last two and a half years and which made me reconsider most of all I knew about strength

training.

Strength training methods are not all equal for all disciplines. Football players have to createdifferent types of force, incorporating movement in all planes of direction. The other components of fitness; power, speed, endurance and stability must fuse together to improve movement. Efficientmobility means greater function. When a soccer player possesses an optimal functionality of movement, his physical characteristics are enhanced. On the other hand if he excels in one of theconditional capacities, for example, power, but lacks functional mobility, his power cannot betransferred efficiently to the pitch. This would result in loss of energy to perform an action andeventually could lead to injury.

3.1 Assessing and Correcting Functional Movement

Physical trainers must work hand in hand with the medical staff, especially physiotherapists, toassess the players’ physical status and decide which protocols to use in order to correct/enhanceathletic capabilities. Movement assessment done by physios must be taken into consideration by thephysical trainer before a strength/power orientated training routine is planned. Movement patterndeficiencies correlates to injuries and thus avoiding these assessments the physical trainer would berisking the health status of his players and his reputation. In my opinion working with players

without assessment is comparable to working on speed and endurance without stopwatch!Therefore in an optimal scenario, before starting a functional strength training program, playersshould be scrutinized by the medical staff and imbalances corrected accordingly. Mobility, flexibilityand strength issues are closely related. In his book ‘Athletic Body in Balance’ Dr Gray Cookemphasizes; ‘’in this continuum, mobility comes first because you cannot have control/stability if freedom of movement is not present.’’ 81 Strength development and range of motion are limited bylack of flexibility and poor mobility. Mobility and flexibility work is addressed in every workout toimprove and maintain the functional efficiency of the football player. Gray Cook mentions in hisbook that trainers must never add strength to dysfunction. 82 If a player feels that an exercise isdifficult, because of an imbalance or any other dysfunction, the benefits of strength training are notfulfilled until the dysfunction is corrected.

A football player’s success derives from the sum of his abilities, physical and mental. He does notplace highly in comparison to athletes from other disciplines when a single attribute is taken intoconsideration. His endurance is far inferior when compared to VO 2 Max tests to that of marathonrunners. His strength, expressed in 1RM lifts is very lacking compared to powerlifters’. But byensuring that each component of fitness is trained and optimized, formidable athletes are produced,suitable for the demands of modern football. No conditional capacity must ever be neglected.



3.2 The Joint By Joint Approach

In my opinion all strength training routines should start with exercises that enhance mobility,especially in the ankles and hip joints. This will benefit the players in efficient movement and keepthem away from injuries.

Gray Cook sees the body as a series of joints. He clearly makes a distinction of joints that needstability and those which need mobility. The main concept around these mobility drills is that adysfunction in a joint usually shows up as pain in the joint above or below. So in the routines I willillustrate later in chapter 3.3, the classic approach of training is not used. Instead the workouts areplanned to accommodate the joint and all muscles attached to its levers.

3.3 Training Schedules: Putting It All Together.

In this section I will give details about how each strength training session would be conducted . Aseven week period is taken as a scenario for preseason. In this case I am taking as an example a team

of healthy players, who all have been certified by the medical staff.

It is very important for me that players perform the following movements with good technique.When technique is flawless, intensity can increase. This is the reason behind the 8/10/12 repetitionprogressions especially when working the core and using bodyweight movements.

All training session start with a warm up (medium intensity jog) and mobility drills illustrated inAppendix B. This will help prepare the player for the tougher loads and help in reducing injuries.Each session ends with static stretching as a cool down. In this case all training sessions areperformed indoors. Many other systems exist which can be practiced in the training grounds

outdoors such as sled pushing/pulling and towing and uphill sprints.

3.3.1 Pre-Season: 7 weeks Periodization

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYWEEK 1 Strength/Core

activationStrength/Coreactivation

WEEK 2 Strength/Core Strength/CoreWEEK 3 Strength/Core Strength/Core Strength/CoreWEEK 4 Rotational

Power/CoreStrength/Core

WEEK 5 Plyo/Strength RotationalPower/Core

Plyo/Strength

WEEK 6 Rest De-LoadingSession

Rest RotationalPower/Core

Plyo/Strength

WEEK 7 RotationalPower/Core

Plyo/Strength Friendly Match

*Table 4



Examples of Training Sessions

Week 1

During this first week the player works primarily to activate detrained muscles and to get preparedfor the following phase. Sessions are preferably done mid-morning to allow for sufficient recoveryfor afternoon outdoor sessions when necessary. I am using predominantly bodyweight movementsin a circuit form so that all players can work together in 4 groups of 5 without interruptions. Thisphase may feel relatively easy for some players but it is essential to reactivate muscles after aninactivity period, in case of players who are returning from injury and for those players who are notfamiliar with these movements. Resistance can be added after the second session if needed.

A: Warm-up (medium intensity)

B: Mobility Drills

C: 5 exercises targeting the core, performed in series (circuit) with 20 seconds rest in between sets.After each round 60 seconds rest are taken.

C1 Quadruped Draw-In 2 sets x 8/10/12 Rest 20C2 Kneeling Overhead Draw-In 2 sets x 8/10/12 Rest 20C3 Plank 2 sets x 30/45/60

secondsRest 20

C4 Back Extension 2 sets x 8/10/12 Rest 20C5 Seated Torso Twist 2 sets x 8/10/12 Rest 60

D: 4 exercises targeting major muscle groups, performed in series (circuit) with 30 seconds restbetween sets. After each round 75 seconds rest are taken.

D1 Split Squat 3 sets x 8/10/12 Rest 30D2 Foot Elevated Hip Lift 3 sets x 8/10/12 Rest 30D3 Push Up* 3 sets x 8/10/12 Rest 30D4 Dumbbell Row 3 sets x 8/10/12 Rest 75

*weighted to increase intensity if necessary

E: Cooling down involving static stretching.

Weeks 2 and 3

In this phase volume is increased and intensity remains stable but exercises of a higher mechanicallevel are introduced.


B: Mobility Drills

C: 4 exercises, targeting the core, performed in series (circuit) with 20 seconds rest between sets.After each round 60 seconds rest are taken.



Strength and Core Session


B: Mobility Drills

C: 5 exercises performed in series (circuit) with 20 seconds rest between sets. After each round 60seconds rest are taken.

C1 Stability Ball Hip Flexion 2 sets x 8/10/12 Rest 20C2 Russian Twist on Stability Ball 2 sets x 30/45/60 seconds Rest 20C3 Plank with Feet on Medicine Ball 2 sets x 30/45/60 seconds Rest 20C4 Bridge with Feet on Medicine Ball 2 sets x 30/45/60 seconds Rest 20C5 Superman (quadruped) On Stability Ball 2 sets x 30/45/60 seconds Rest 60

D: 6 exercises performed in series (circuit) with 45 seconds rest between sets. After each round 90seconds rest are taken.

D1 Lateral Step Up 3 sets x 6 Reps *80-85% 1RM Rest 45D2 Back Extension with isometric Hold 3 sets x 6 Reps 80-85% 1RM Rest 45D3 Lunge 3 sets x 6 Reps 80-85% 1RM Rest 45D4 Stiff Leg Deadlift 3 sets x 6 Reps 80-85% 1RM Rest 45D5 Alternate Supine Dumbbell Press 3 sets x 6 Reps 80-85% 1RM Rest 45D6 Inverted Row 3 sets x 6 Reps 80-85% 1RM Rest 90

*approximate


Plyometric and Strength session


B: Mobility Drills

C: Box Jump: 5 sets x 5 jumps. Rest 75 seconds.


D1 Lateral Step Up 3 sets x 6 Reps *80-85% 1RM Rest 45D2 Back Extension with isometric Hold 3 sets x 6 Reps 80-85% 1RM Rest 45D3 Lunge 3 sets x 6 Reps 80-85% 1RM Rest 45D4 Stiff Leg Deadlift 3 sets x 6 Reps 80-85% 1RM Rest 45D5 Alternate Supine Dumbbell Press 3 sets x 6 Reps 80-85% 1RM Rest 45D6 Inverted Row 3 sets x 6 Reps 80-85% 1RM Rest 90

*approximate


Weeks 6 and 7



Plyometric and Strength session


B: Mobility Drills

C: Single Leg Box Jump: 4 sets x 5 jumps/side Rest 75 seconds.Single Leg Lateral Box Jump: 4 sets x 5 jumps/side Rest 75 seconds.


D1 Side Squat 2 sets x 5 Reps 85% 1RM Rest 45D2 Single Leg Hyperextension 2 sets x 5 Reps 85% 1RM Rest 45D3 Single Leg Box Squat (eccentric) 2 sets x 5 Reps 85% 1RM Rest 45D4 Single Leg Stiff Leg Deadlift (eccentric) 2 sets x 5 Reps 85% 1RM Rest 45D5 Push Up with Feet on Medicine Ball 2 sets x 5 Reps 85% 1RM Rest 45D6 Chin Up 2 sets x 5 Reps 85% 1RM Rest 90


3.3.2 In Season Strength Training (Maintenance)

Table 5 below shows an example of a 3-week pre-planned strength training schedule for an in-season period with matches played always on Sundays. This leaves less flexibility with schedule, asadequate recovery and other components of training done outdoors must be taken into account. Inthis regard the sessions done in the weight room are decreased and a maintenance levelarrangement is established. Sessions are performed, preferably mid-morning, on an alternate basis.

The first week Rotational Power is paired with core work while Plyometrics are paired withupper/lower body split strength. Plyometrics increase in intensity (difficulty of exercise) but volume(number of touches) remains the same. Progression can be achieved by advancing the exercise upone level.

During maintenance periods there is less time to work on improving a single characteristic of anindividual player but again the physical trainer can move things around to accommodate some minorimprovements.

MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAYWEEK 1 Rotational

PowerCore

Plyo andStrength

Match

WEEK 2 Plyo andStrength

Rotational PowerCore

Match

WEEK 3 RotationalPowerCore

Plyo andStrength

Match

*Table 5



Examples of In-season Training Sessions

Rotational Power/Core Strength

A: Warm up

B: Mobility Drills

C: Rotational Power: Side Twist Throw with Step: 4 sets of 5 throws/side: Rest 75 seconds.

D: Core Strength: 4 exercises in a circuit form with 30 seconds between sets.

D1 Diagonal Plate Raise 3 sets x 8/10/12 reps Rest 30D2 Stability Ball Rollout 3 sets x 8/10/12 reps Rest 30D3 Half Kneeling Chop 3 sets x 8/10/12 reps Rest 30D4 Half Kneeling lift 3 sets x 8/10/12 reps Rest 75

E: Cooling Down including static stretching.

Plyometric/Strength Training

A: Warm up

B: Mobility Drills

C: Plyometrics: (Linear) Hurdle Jump: 3 sets of 4 jumps: Rest 75 seconds

(Lateral) One Leg Lateral Hop: 3 sets of 6 jumps: Rest 75 seconds


D1 Single Leg Box Squat 3 sets x 6 reps 80% 1RM Rest 45D2 Push up with arms on stability ball 3 sets x 6 reps 80% 1RM Rest 45D3 Single Leg SLDL* 3 sets x 6 reps 80% 1RM Rest 45

D4 Chin-up 3 sets x 6 reps 80% 1RM Rest 90*Stiff leg Deadlift

E: Cooling Down including static stretching.



Conclusion

The inclusion of some form of strength training today has become an imperative amongst footballteams even those in amateur levels and females. This dissertation pointed out many benefitstowards strength training in football players. Advances have been made in the last decade especiallyin the way physical trainers look at training in general especially in regard to core stability and singleleg training. However, even the latest techniques in strength training, cannot substitute the bestform of practice for the football player: the match. The environment and the competitive edgepresented in the actual match cannot be reproduced during training and we are accustomed to seeplayers perform differently from training to the actual game. This can be due to psychologicalaspects.

The congested pattern of fixtures present today in European football makes the job of the physicaltrainer tougher than it may seem from outside. Although improvising training routines is not awarrant for success, physical trainers must adapt to various last minute changes mainly due toinjuries and tightness in weekly plans. The demand for physical trainers to be flexible in theirmethodologies is ever increasing. Research is being improved everyday and physical trainers have tokeep in touch and be courageous in implementing new ideas.

Finally, the physical trainer has to keep in mind that the first aim of his work must be to prevent andreduce injuries. In this respect, strength training is one of the valuable tools to prepare footballplayers for the ever increasing demands of football.



Appendix A: List of exercises.

These exercises are found in the same order on the DVD enclosed.

Mobility Drills

In this section I will illustrate some of the drills which can be performed always at the start of aworkout after warm-up.

1. Ankle Mobility

The player should stand near a wall and keep the heel always in contact with the floor. He then rockshis ankle back and forward but not keeping the stretch. 2 sets of 12 repetitions on each leg arerecommended. When the drill becomes easy, the player moves his foot farther from the wall by afew centimeters to induce progression.

2. Leg Swings: 1. Hip Flexion/Extension 2. Hip Adduction/Abduction

1. The player assumes a standing position, keeps one foot steady to the floor. He raises one legforward and then takes it backwards to a full range of motion and in a controlled manner.

2. In the same position, holding to the wall, the player abducts one leg and then adducts it to fullrange of motion controlling the movement all the time and avoiding momentum.

These two exercises improve hip and ankle mobility in the transverse plane and serve as well asdynamic stretches for hip flexors, extensors and adductors. In both cases 1 set of 12 repetitions areperformed, alternating sides.

3. Backward Lunge

Keeping the torso in an erect position, the player performs a backward lunge with knee touching theground slightly. Posture should be maintained throughout the movement, alternating sides witheach repetition. 1 set of 8 repetitions on each leg are recommended.

4. Lateral Squat

Correct execution of this exercise is crucial and attention should be given, not to lift the foot fromthe ground. Assuming a wide stance with feet about 1 meter apart, the player squats to the side andreturns to starting position by pushing with the heel. 1 set of 8 repetitions on each side, alternatinglegs are recommended.

5. Rotational Squats

Starting in an erect position, the player squats with one foot perpendicular to the other. Theexercising leg should touch the ground at all times. Extending the arms can help in balancing. 1 set of 8 repetitions can be performed.

These three drills emphasize hip mobility in all planes of movement.

6. Wall Slides

This drill serves to target mobility of the thoracic spine. The player keeps his back to the wall whilehe externally rotates his arms until he touches the wall. Keeping touch with the wall at all times, he



raises both arms to full overhead extension. This is a great exercise to increase also gleno-humeral joint mobility and scapula-thoracic joint stability. 2 sets of 8 repetitions are recommended.

Torso Progressions

Although some exercises, especially those marked Level 1, may seem easy, it is very common forplayers to find them relatively challenging. Those individuals who are returning from a period of

inactivity can struggle more to master proper technique. In my opinion all players should start fromLevel 1 (to activate the torso muscles) and progress to Level 2 after two weeks if they are ahead inconditioning.

Core Level 1: Activation of Transversus Abdominis and Multifidus, including contraction control

7. Quadruped Draw-in: in a quadruped position the internal organs weigh down against theabdominal wall. The player pulls the abdominal wall towards the spine without arching the back.

8. Kneeling Overhead Draw-in: the player assumes a kneeling position and keeps a medicine balloverhead with arms fully stretched. Contracting the core muscles, the player draws-in his abdomen,

bringing the idea into his mind of putting the ball on a high shelf.

9. Seated Draw-in: the player, while standing ‘tall and thin’ as possible, stays erect on a stability ballin a seated position and draws in the abdomen.

10. Plank: the player stays parallel to the floor in a prone position, keeping an imaginary straight linefrom his knee to the shoulder. Contact is made by the toes and elbows and should be kept to aminimum of 30 seconds progressing to 45 and eventually 60 seconds.

11. Supine Bridge: the contact points now are the shoulders and feet. The player holds a supineposition and creates an imaginary straight line from knees to hip to shoulders. Progression in thiscase is also 30/45/60 seconds.

12. Back Extension: with feet locked into the device and keeping a stable hip, the player raises theweight of his torso by extending his upper body using the erector spinae, lower back, gluteus andhamstrings.

13. Seated Torso Twist: sitting on a stability ball, the player stretches out his arms and rotates historso under control to a full range of motion.

Core Level 2: Activation and control of torso muscles progressing to movement

14. Standing Draw-in One Leg: the player stands tall and erect but this time a one sided hip flexion isincluded. The player has to contract his core muscle while keeping on one leg.

15. Lying Draw-in One Leg: the player stands on his back with one foot on the floor (knee bent 90⁰)and the other in hip flexion. He draws-in his core muscles while keeping this position.

16. Single Leg Plank: the simple plank exercise is progressed by elevating one foot off the floor,reducing the points of contact from four to three.

17. Single Leg Bridge: assuming a bridging position (as in clip 11), the player extends one leg off the

ground and holds an isometric contraction.



18. Stability Ball Crunch: the player lies down shoulders to the stability ball in a supine position, hipstraight and contracts his abdominals by flexing the torso. This is the only flexion exercise performedin all routines.

19. Knee Fallouts: lying supine on the back, the player maintains a draw-in technique whileabducting and adducting the thighs in a controlled manner.

20. Quadruped Alternating Arm/Leg (Superman): the player assumes a quadruped position but thistime progression is made by extending one arm and opposite leg and holding this position for 3seconds each repetition.

Core Level 3: Core Activation Introducing Unstable Environment

21. Lying Draw-in with Hip Flexion/Extension (feet unsupported): as in lying draw-in (clip 14) butboth feet are off the ground. Keeping the core contracted, the legs are alternated intoflexion/extension.

22. Stability Ball Hip Flexion: the player assumes a prone position with hands on the floor and feet

on the stability ball. Keeping a flat back, he flexes his hip and brings the ball towards his mid-section.Progression can be performed using the 8/10/12 repetition range.

23. Russian Twist: the player assumes a supine position, shoulders on the stability ball and knees 90°and hip parallel to shoulders and knees. Arms are extended while torso is rotated in a controlled,rolling the ball under from shoulder to shoulder.

24. Superman on stability ball: this exercise incorporates the same movement as in quadrupedalternating arm/leg figure… b ut the stability ball is used a base to induce progression.

25. Reverse Crunch: the player assumes a supine position on a bench with knees bent at 90°. In acontrolled manner knees are taken to shoulder level and back again slowly.

26. Plank with feet on medicine ball: this is another plank progression. The feet are now placed onthe medicine ball while the torso remains contracted to provide stability.

27. Side Bridge: the player uses an isometric contraction of the torso, especially obliques to maintaina straight line from ankle, through hip and shoulders with the side elbow in contact with the floor.

28. Off-bench Oblique: using lateral flexion of the torso, the player raises sideways in a controlledmanner. Feet should be supported to provide contact and rotation avoided.

29. Supine Bridge with feet on medicine ball: as in supine bridge but progression is achieved byresting feet on medicine ball, providing an unstable surface. Progression for this exercise isperformed through 30/45/60 second isometric contractions.

Core Level 4: Anti-Extension and Anti-Rotation Exercises

30. Diagonal Plate Raise: keeping a weight plate in his hands, the player moves from a squattingposition the plate held outside the left leg to a fully extended position with the plate pressedtowards the ceiling on his far right. Progression for this exercise can be achieved by increasing thespeed of execution or the weight.



31. Half Kneeling Chop: for this exercise the cable column with a rope attachment is used. Theplayer assumes a half kneeling position with the outside knee up. The player grasps the rope withhands, pulls to waist level with the outside arm and presses it down with the inside arm.

32. Half Kneeling Lift: again the cable column and rope attachment are used. The player keeps hisinside knee down. The cable is pulled to waist from its lowest position and the opposite hand ispressed overhead while keeping the pulling hand at shoulder height.

33. Ball Roll-outs: the player kneels down with elbows resting on stability ball. While contracting hiscore, he leans forward, keeping the back in a straight line and moving the ball away from the body.He returns to starting position by contracting the core and reversing the motion. Progression can bemade by starting with stability ball for the 8/10/12 repetition range and eventually progress to themedicine ball.

34. Ball Reverse Crunch: as in reverse crunch (clip 25). But this exercise challenges stability becausethe player has to hold the stability ball between feet and hamstrings.

35. Pike: the player assumes a prone position with feet on the stability ball and hands on theground. In a smooth, controlled fashion, the player uses his core muscles to pull the hips in a 90°angle with the shoulders. This exercise challenges core strength, shoulder stability and hip mobility.Progression again can be achieved using the 8/10/12 method.



Lower Body Progressions

All these exercises require good technique before external load is added. In this regard I prefer touse initially the 8/10/12 repetition method with body weight. If these movements feel easy withgood technique, weight is added on subsequent workouts.

Knee Dominant Level 1

36. Front Squat: the player fully inflates the lungs before descending into squat. Upon descending,he should concentrate on sitting back and placing the bodyweight on the heels. The descent shouldbe controlled until the top of the thighs are parallel to the floor and knees kept over toes. The ascentis performed by driving the heels into the floor, exhaling slowly and pushing upwards.

37. Split Squat: the player assumes a long lunge position, touching the back knee to the floor whilefront knee perpendicular to ankle. A position with hands behind the head is comfortable for mostplayers. The hip is lowered in a smooth way until knee touches floor and the push is provided by thefront leg through the heel.

38. Step-up: the player puts one foot on a box and the other slightly extended and touching the floorwithout using the back leg, he stands on the box in an upright position by pushing with the front leg.


39. Lateral Step-Up: this exercise is similar to the Step-up (38) but this time the player begins at aside to the box and steps up laterally. The player should balance on one leg in the final position.

40. Rear Foot Elevated Split Squat: the player assumes a similar position to the split squat (clip 37)but the rear foot is elevated on a box/bench. This is the first progression to a single leg squatprotocol.


41. Rear Foot Elevated Split Squat on Stability Ball: this is a progression from the previous exercisewhere the player brings one foot on the stability ball increasing the mechanical difficulty of theexercise.

42. Blast Strap Single Leg Squat: this is another variation to the split squat where the rear foot is incontact to a strap hanging from above. Stability and proprioception are challenged during thisexercise.

43. Lunge: this exercise is the first in dynamic movements and it is labeled as level 3 because itcauses deceleration as the body moves forward. The position is the same as the split squat (clip 37)but this time movement is introduced. The player has to return to a standing position with feettogether.

44. Lateral Squat: the player stands with feet approximately 1 meter apart and squats to one sidekeeping the weight on the heel and knee over toes. The ascent is performed by pushing with one legthrough the heel. The adductors take more stimuli from this movement.

45. Rotational Squat (multi-directional): this is the first exercise using multi directional movements.

Markers are placed at a 45° angle to the body. The player balancing on one leg has to squat andreach in the direction of each marker.



These exercises are suitable precursors to prepare the player to a non-supported single leg squat.

Knee dominant Level 4

46. Single Leg Box Squat: all single leg exercises eventually lead to this movement. The single legsquat is important because no contribution to balance and stability is given by the opposite leg, as ithappens in running. The player stands on a box and balancing on one leg, lowers the hip to a

position with the thigh parallel to the floor. He then starts the ascent by pushing through the heel.

47. Walking Lunge: this is a progression from the lunge (clip 43) because it incorporates anacceleration pattern together with a deceleration pattern. The player walks in a linear mannerperforming a lunge alternating sides.

48. Side Lunge: this is actually a progression from the Lateral Squat. The player assumes a stance asin the Lateral Squat (clip 44) with feet 1 meter apart and leans down on one side. This time hereturns to a central position with feet together and performs the same movement on the oppositeside.


This level entails performing the exercises in level 4 on an unstable surface. This is the ultimatefunction in single leg strength as it is the most specific to football. Unstable surfaces can be createdby using hard foam (Airex), grass/artificial turf or a wobble cushion.

Hip Dominant Level 1: Activation of Gluteus and Hamstrings

49. Bent Leg Hip Abduction: the player lies on his side with knees bent at 90° and hips flexed at 45°.Shoulders, hip and ankle should be in line. The upper leg is abducted and lowered down in acontrolled way.

50. Straight Leg Hip Abduction: the player lies on his side with both legs extended and body in astraight line. The upper leg is lifted upwards and lowered in a smooth manner.

51. Back Extension with Isometric Hold: The player performs a back extension as in (clip 12) butholds an isometric contraction for 3 seconds in the upward position. This exercise works the gluteusand hamstrings more.

52. Foot Elevated Hip lift: the player bends one knee at 90° and the other knee is extended.Assuming a supine bridge position as in figure he extends and lifts his hip up.

Hip Dominant Level 2

53. Foot Elevated Hip Lift on Step: this exercise is similar as the in the previous section (clip 52) butprogression is achieved by elevating the bent foot on a 4/6 inch step.

54. Stiff Leg Deadlift: the player stays with feet hip width apart, knees slightly bent. The back shouldbe neutral, shoulder blades retracted and chest forward. While maintaining a neutral back, pushinggluteus out, the bar/dumbbells are slided to a full range of motion. The ascent is made by extendingthe hip.

55. Good Mornings: this is a similar exercise but the barbell is kept on the back. Less involvement of upper body muscles is involved.




56. Single Leg Stiff Leg Deadlift: the player holds a dumbbell in one hand and lifts the leg of thesame side parallel to the ground. The weight is lowered to a full stretch. The ascent is performed bythe hamstrings and gluteus of the supporting leg. This exercise is beneficial also in challengingbalance and proprioception of the ankle.

57. Single Leg Hyperextension: This exercise is not only a progression from the back extensiondescribed in the torso progressions section but also the one leg version challenges the hamstringsand gluteus in a functional way.

58. Foot Elevated Hip Lift on Medicine Ball: this exercise gives a progression from the Foot ElevatedHip Lift described in (clip 52) because it challenges stability by using the medicine ball as a base.

59. Stability Ball Leg Curl: heels are placed on the ball and the player assumes a supine bridgeposition. The ball is curled under the body with the heels while the bridge is maintained. Being aclosed chain exercise, this is the only leg curl exercise I use.


60. Single Leg Stiff Leg Deadlift on Unstable Surface: this is a great progression from the previoussection because it introduces single leg strength with an unstable surface. Turf/artificial grass, Airexpad or a wobble cushion can be used.

61. Single Leg Stability Leg Curl: this is a progression from the exercise described in clip 59 becauseone leg is used to curl the ball under the body.



Upper Body Progressions

Upper Body Pulling Level 1

62. Lat Pull down: this is an exercise used in level 1 to accommodate those players who have weakstrength to bodyweight ratios, and thus cannot perform the chin-up. The player holds the cableattachment at shoulder width and pulls it to the chest in a controlled manner.

63. Dumbbell Row: the player leans forward keeping a neutral spine with knees slightly bent. A pairof dumbbells is held at knee level. The movement is done by retracting the scapula first and bringingup the dumbbells to the hip.


64. Chin-Up: after a few weeks all players should be able to progress from the Lat Pull down to theChin-Up. The player holds a supinated grip with arms fully extended. He pulls himself to chin levelavoiding bouncing or swinging. The descent should also be controlled. The Pull-Up is anothervariation in which the grip is pronated.

65. Inverted Row: to perform this exercise, the bar in the Smith Machine is used. The player puts hisfeet on a bench and holding his torso straight, grabs the bar shoulder width apart. From this positionhe pulls his chest towards the bar.

66. One Arm One Leg Row: this is a good progression from the Dumbbell Row (clip 63). The playergrabs the handle from a cable column at chest level and lifts the opposite foot off the floor. Holdingthis position, he pulls smoothly the weight. Emphasis should be given to proper stabilization firstbefore intensity is increased.


67. Blast Strap Inverted Row: This exercise is a progression from the Inverted Row illustrated in (clip65). The player holds two straps hanging from above while pulling the chest upwards to full range of motion. This exercise challenges also shoulder joint stability.

68. One Arm One Leg Rotational Pull: the player assumes a position similar to the One Arm One LegRow (clip 66). This time a dynamic aspect is introduced because the player reaches into the cablecolumn. This movement stimulates all muscles from ankle to shoulder.

Upper Body Pulling Level 4: Unstable Surfaces

69. Blast Strap Inverted Row with Feet on Medicine Ball: this is a progression from the exerciseshown in the previous section as an unstable surface is introduced. The player performs this exercisewith his feet on the medicine ball.

70. One Arm One Leg Rotational Pull (using unstable surfaces): even in this progression, the playeradvances from the exercise shown in clip 68 by putting the support foot upon an unstable device. Awobble cushion would be excellent for this movement.



Upper Body Pushing Progressions

Upper Body Pushing Level 1

71. Push-up: the player assumes a prone position with feet near each other and hands at shoulderlevel with palms on the floor, shoulder width apart. Maintaining a straight line from ankle toshoulders, he lowers to the floor. He returns to starting position by pushing the floor and extending

the arms.

72. Standing Dumbbell Overhead Press: the player stands up with feet shoulder width apart andholds a pair of dumbbells at shoulder height, palms facing away. In a controlled way he extends hisarms and presses the dumbbells overhead.


73. Alternate Supine Dumbbell Press: the player lies on a bench in a supine position and holds a pairof dumbbells extended overhead. He keeps one dumbbell in isometric contraction in the extendedposition while he lowers the other in a controlled manner. He then again presses it up by extending

arm. He then alternates working arm. This is a good exercise for shoulder mobility and pushingstrength.


74. Push-up with Feet on Medicine Ball: this is a progression from the push-up in level 1. Now theplayer puts his feet on a medicine ball and performs a push-up as he tries to stabilize himself. Thisexercise works also core stability.

75. Parallel Dips: the player stands between two parallel bars, holding the bars shoulder widthapart. He lowers himself under control until arms are fully bent. He lifts himself up by pushingagainst the bars. This is an excellent upper body strength and stability exercise.


76. Push-up with Arms on Stability Ball: this is another exercise in the push-up progression. Thistime the player assuming a push-up position puts his arms on a stability ball. This challenges stabilityand strength of the upper body and it is an excellent exercise for shoulder stabilization.


77. Blast Strap Push-up: the player assumes a push-up position holding in each hand a blast straphanging from above. He performs a push-up without interrupting the straight line from ankles toshoulders. This exercise requires shoulder mobility, upper body strength and overall stability.



Rotational Power Progressions and Plyometrics.

Although power enhancing exercises are fundamental for the football player, it is not easy toincorporate them in a training program and include them in a week’s schedule. Keeping this in mind Iusually split them into two categories:

Rotational Power (mainly throws using medicine balls)

Plyometrics (variations of jumps and hops)

These are only a few methods one can use to improve power in an athlete. For example Olympic liftsare a superior method to implement but the circumstances around a football team can make thingsdifficult to work efficiently. It would take valuable time for the physical trainer to teach correcttechniques to 20 players altogether. Supervision of these important movements would be animpossible task and risks outweigh the benefits if these lifts are not performed properly. Anotherreason against would be the space and equipment required for all players to work together.Nevertheless the progressions listed below can prove successful in providing a sufficient stimulus forincreased power output. The Rotational Power Progressions are all done with a medicine ball andcan be defined as plyometric training for the torso. The player should aim at throwing the ballagainst the wall at maximum velocity and thus a correct ball weight should be chosen.

It is very important that the progressions are respected. Some exercise may seem easy but they arefundamental to teach skills and prevent injury.

Rotational Power Progressions

Level 1

78. Front Twist Throw: the player holds a medicine ball in his hands while facing a wall. The stanceshould be with feet shoulder width apart, knees slightly bent and hips back. The throw should bemade with both hands in contact with the ball and starting from the far side, rotating while gainingacceleration before the ball leaves the hands.

Level 2

79. Side Throw: in this progression the player stands facing sideways to the wall. The throw shouldbe similar to the Front Twist Throw but this time the player throws the medicine ball by first rotatingto the side away from the wall and then explosively rotates to the side facing the ball and letting theball leave his hands.

Level 3

80. Side Twist Throw with Step: the next step in the progression is to include movement combinedwith throwing. The player performs a Side Throw, but this time he steps towards the wall with thefront foot. He should emphasize on shifting weight form the front foot to the back foot.



Level 4: The Stretch-Shortening Cycle (SSC)

89. Depth Jump: the player stands on a box in an upright stance with toes near the edge of the box.He steps out of the box (without jumping) landing on both feet. Upon landing, the player shouldminimize contact time with the floor by jumping upward as high as possible.

90. Zigzag Bounce: the player stands on one leg, knees slightly bent, hips back and arms behind. He

jumps upwards at an angle of 45⁰ and lands on the opposite foot. He then performs the same jumplanding always on the unsupported foot.

Level 5: Landing and Changing Direction

91. This level entails performing an abrupt change of direction after landing from the jumpsdescribed previously and should progress according to the level of the jump. These are the mostdifficult drills in this section and should be done only when the player has progressed correctly tothis level.



REFERENCES

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CHAPTER 2

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Development of Strength in Football Players Through Functional Methods July2011

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