Off-Season & In-Season Fitness Training for Football (Soccer)
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OFF-SEASON & IN-SEASON TRAINING FOR FOOTBALL Mike Young, PhD @mikeyoung Athletic Lab
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Transcript of Off-Season & In-Season Fitness Training for Football (Soccer)
- 1. OFF-SEASON & IN-SEASON TRAINING FOR FOOTBALL Mike Young, PhD @mikeyoung Athletic Lab
- 2. ROADMAP Fundamental principles Physical demands of the sport Application of concepts
- 3. Fundamental Principles
- 4. PLAN AHEA
- 5. BUT....
- 6. Write in Pencil
- 7. GENERAL TRAINING ENHANCES FUNCTION [AND DECREASES LIKELIHOOD FOR INJURIES]
- 8. Specic Training Enhances Performance [but potentially increases dysfunction]
- 9. THE BEST WAYTO PREVENT SORENESS ISTO DOTHE THINGSTHAT ! MAKEYOU SORE
- 10. RECOGNIZE&RESPECT DIFFERINGRATESOFDECAYFOR PHYSICALCAPACITIES
- 11. Some things go bad quickly
- 12. Others take much longer
- 13. Days 1-2: Beta-endorphin and adrenaline levels drop. Mood is affected negatively. Days 3-5: Muscles lose elasticity. Aerobic capabilities drop off 5% by the fth day off. Days 7-9: Bodys ability to use oxygen (VO2 max) drops by 10%. Less oxygenated blood is pumped with each beat. Day 10: Bodys metabolic rate begins to drop. Eat less or youll gain weight. Days 11-13: Maximum heart rate and cardiac output decline by 15%. Muscle tone sees rst appreciable loss. Days 14-16: Mitochondrial activity (energy production) in muscle cells begins to decrease rapidly. Loss of muscle mass, strength and metabolic rate occurs. Days 17-19: Body becomes less efcient at thermoregulation. You are forced to spend excess energy cooling off. Days 20-21: VO2 max has dropped by about 20%. Days 22-25: 10-15% loss of muscle mass and that lost mass is replaced by fat. Days 27-29: Muscle strength drops by as much as 30%.
- 14. RATES OF DECAY Aerobic capacity! Anaerobic lactic capacity! Power! Speed! Maximum strength
- 15. ACKNOWLEDGE & RESPECTTHE PHYSICAL STIMULUS OF GAMES
- 16. BUT KNOWTHAT GAMES ARE NOTTHE BEST STIMULUS FOR FITNESS
- 17. Performance is the outcome of fitness and fatigue
- 18. UNDERSTAND THIS
- 19. Fatigue Masks Fitness
- 20. FAIR IS NOT EQUAL EQUAL IS NOT FAIR
- 21. DONT LET PLAYERS SLIP THROUGH THE CRACKS
- 22. USE BUCKETS Starters! Reserves! Non-dress! Injured! Mid-Season transfers! Fast anaerobic players! Aerobic players
- 23. PHYSICAL DEMANDS
- 24. Players cover average of 10-12km in a game (~6 miles) Game is 80-90 minutes of continuous activity 10-12km / 80-90 min = average pace of ~7km / hr (roughly 13 mile pace)
- 25. Players cover average of 10-12km in a game (~6 miles) Game is 80-90 minutes of continuous activity 10-12km / 80-90 min = average pace of ~7km / hr (roughly 13 mile pace) Logical conclusion.... run, run, run (slow & steady)
- 26. Flaw of Averages
- 27. FITNESS DEMANDS ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2 JAN CHMURA,3 BEATA PLUTA,1 AND ANDRZEJ KASPRZAK2 1 Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland; 2 KKS Lech Poznan S.A, Football Club, Poznan, Poznan, Poland; and 3 Faculty of Players Motor Activity, University School of Physical Education, Wrocaw, PolandABSTRACT Andrzejewski, M, Chmura, J, Pluta, B, and Kasprzak, A. Analysis of motor activities of professional soccer players. J Strength Cond Res 26(6): 14811488, 2012The objective of this study was to determine the distance covered by professional soccer players during matches with the use of the computer- ized match analysis system Amisco Pro (version 1.0.2, Nice, France). Kinematic examination included the specication of the distance covered by 31 players participating in 4 matches in the Union of European Football Association during the 200 tactical, and mental preparation from the players (23). Recently, much attention has been paid to the selection of players possessing proper anthropometric and efciency proles, thus providing for the possibility of systematic workouts that allow players to achieve optimum perfor- mance. The preparation of a player is frequently focused on the improvement of technical or tactical skills at the expense of developing motor abilities (2,3,17,22,27). Lik team sports, soccer als
- 28. ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2 JAN CHMURA,3 BEATA PLUTA,1 AND ANDRZEJ KASPRZAK2 1 Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland; 2 KKS Lech Poznan S.A, Football Club, Poznan, Poznan, Poland; and 3 Faculty of Players Motor Activity, University School of Physical Education, Wrocaw, PolandABSTRACT Andrzejewski, M, Chmura, J, Pluta, B, and Kasprzak, A. Analysis of motor activities of professional soccer players. J Strength Cond Res 26(6): 14811488, 2012The objective of this study was to determine the distance covered by professional soccer players during matches with the use of the computer- ized match analysis system Amisco Pro (version 1.0.2, Nice, France). Kinematic examination included the specication of the distance covered by 31 players participating in 4 matches in the Union of European Football Association during the 200 tactical, and mental preparation from the players (23). Recently, much attention has been paid to the selection of players possessing proper anthropometric and efciency proles, thus providing for the possibility of systematic workouts that allow players to achieve optimum perfor- mance. The preparation of a player is frequently focused on the improvement of technical or tactical skills at the expense of developing motor abilities (2,3,17,22,27). Lik team sports, soccer als Aerobic capacity is EXTREMELY important Average intensity approaches lactate threshold Mid-Fielders run the most
- 29. FITNESS DEMANDS
- 30. Aerobic endurance improves distance covered, number of sprints, involvements with the ball
- 31. FITNESS DEMANDS MATCH ACTIVITIES OF ELITE WOMEN SOCCER PLAYERS AT DIFFERENT PERFORMANCE LEVELS MAGNI MOHR,1 PETER KRUSTRUP,1 HELENA ANDERSSON,2 DONALD KIRKENDAL,3 AND JENS BANGSBO 1 1 Institute of Exercise and Sport Sciences, Department of Human Physiology, University of Copenhagen, Denmark; 2 Department of Health Sciences, Orebro University, Sweden; 3 Center for Human Movement Science, Division of Physical Therapy, University of North Carolina, Chapel Hill, North Carolina ABSTRACT We sought to study the physical demands and match per- formance of women soccer players. Nineteen top-class and 15 high-level players were individually videotaped in competitive matches, and time-motion analysis were performed. The players ity .1,300 times in a game correspond- total. The top- INTRODUCTION T he physical aspects of elite soccer players have been studied extensively in men (1,2,10,12,14 18,22,25). Less information exists regarding the physical demands in women soccer players (5,6,7, 11,19,24). Body dimensions (8) and maximum aerobic power (6,8,11,23) of women players have been determined in several studies. In addition, some studies have examined the activity atch play (2,24). However, the main focus hich is believed to be
- 32. MATCH ACTIVITIES OF ELITE WOMEN SOCCER PLAYERS AT DIFFERENT PERFORMANCE LEVELS MAGNI MOHR,1 PETER KRUSTRUP,1 HELENA ANDERSSON,2 DONALD KIRKENDAL,3 AND JENS BANGSBO 1 1 Institute of Exercise and Sport Sciences, Department of Human Physiology, University of Copenhagen, Denmark; 2 Department of Health Sciences, Orebro University, Sweden; 3 Center for Human Movement Science, Division of Physical Therapy, University of North Carolina, Chapel Hill, North Carolina ABSTRACT We sought to study the physical demands and match per- formance of women soccer players. Nineteen top-class and 15 high-level players were individually videotaped in competitive matches, and time-motion analysis were performed. The players ity .1,300 times in a game correspond- total. The top- INTRODUCTION T he physical aspects of elite soccer players have been studied extensively in men (1,2,10,12,14 18,22,25). Less information exists regarding the physical demands in women soccer players (5,6,7, 11,19,24). Body dimensions (8) and maximum aerobic power (6,8,11,23) of women players have been determined in several studies. In addition, some studies have examined the activity atch play (2,24). However, the main focus hich is believed to be Top-class players perform more high intensity runs than lesser peers Fatigue develops temporarily & towards the end of a game Defenders have lower work rates than mid-elders & attackers
- 33. FITNESS DEMANDS
- 34. Straight sprints are the most dominant powerful action in decisive offensive situations in elite soccer Most decisive powerful movements ending in goals are made without the ball
- 35. POSITIONAL DEMANDS Journal of Sports Science and Medicine (2007) 6, 63-70 http://www.jssm.org Physical demands of different positions in FA Premier League soccer Jonathan Bloomfield 1 , Remco Polman 2 and Peter O'Donoghue 3 1 Sports Institute of Northern Ireland, University of Ulster, Northern Ireland, UK, 2 Department of Sport, Health & Exercise Science, The University of Hull, East Riding of Yorkshire, UK, 3 School of Sport, University of Wales Insti- tute Cardiff, Cardiff, UK Abstract The purpose of this study was to evaluate the physical demands of English Football Association (FA) Premier League soccer of three different positional classifications (defender, midfielder and striker). Computerised time-motion video-analysis using the Bloomfield Movement Classification was undertaken on the purposeful movement (PM) performed by 55 players. Recogni- tion of PM had a good inter-tester reliability strength of agree- ment ( = 0.7277). Players spent 40.6 10.0% of the match performing PM. Position had a significant influence o time spent sprinting, running, shu still (p < 0.0 age, stature, body mass and body mass index have been recently identified between elite players of different posi- tions suggesting that players of particular size and shape may be suitable for the demands of the various playing positions (Bloomfield et al., 2005). In this respect, posi- tional role appears to have an influence on total energy expenditure in a match, suggesting different physical, physiological and bioenergetic requ enced by play Research article
- 36. Journal of Sports Science and Medicine (2007) 6, 63-70 http://www.jssm.org Physical demands of different positions in FA Premier League soccer Jonathan Bloomfield 1 , Remco Polman 2 and Peter O'Donoghue 3 1 Sports Institute of Northern Ireland, University of Ulster, Northern Ireland, UK, 2 Department of Sport, Health & Exercise Science, The University of Hull, East Riding of Yorkshire, UK, 3 School of Sport, University of Wales Insti- tute Cardiff, Cardiff, UK Abstract The purpose of this study was to evaluate the physical demands of English Football Association (FA) Premier League soccer of three different positional classifications (defender, midfielder and striker). Computerised time-motion video-analysis using the Bloomfield Movement Classification was undertaken on the purposeful movement (PM) performed by 55 players. Recogni- tion of PM had a good inter-tester reliability strength of agree- ment ( = 0.7277). Players spent 40.6 10.0% of the match performing PM. Position had a significant influence o time spent sprinting, running, shu still (p < 0.0 age, stature, body mass and body mass index have been recently identified between elite players of different posi- tions suggesting that players of particular size and shape may be suitable for the demands of the various playing positions (Bloomfield et al., 2005). In this respect, posi- tional role appears to have an influence on total energy expenditure in a match, suggesting different physical, physiological and bioenergetic requ enced by play Research article Players spent 48.7 9.2% of purposeful movement going directly forward 726 203 turns in a gameUpwards of 40% of purposeful movement is spent walking or slowly jogging
- 37. Conclusions... Different positions may require different levels & types of fitness Aerobic demand of the sport is high Anaerobic lactate component is less than what many believe*
- 38. Conclusions... Linear sprinting is a HUGE determinant of goal scoring ! Speed without the ball may be a bigger determinant of scoring ability than speed with the ball
- 39. Conclusions... The game is primarily characterized as short bursts of high intensity straight ahead acceleration punctuated by intermittent rest periods of very low & moderate activity
- 40. Conclusions... Due to the intermittent high intensity efforts with insufficient recovery, the sport can best be classified as an alactic-aerobic sport
- 41. Application of Concepts
- 42. The key to training in team settings is pushing player appropriate level of overload simultaneously managing fatigue allow for adaptations
- 43. Due to the nature of todays high level game, traditional periodization models with clear cut in-seasons & off-seasons are antiquated & obsolete
- 44. ITS MORE APPROPRIATE TO THINK OF AN ONGOING PROCESS WITH WINDOWS OF OPPORTUNITY
- 45. FINDING WINDOWS REQUIRES LOOKING FORTHEM Game load Travel stress Strength training load Objective indicators Subjective indicators Schedule
- 46. Biologically DictatedPeriodization
- 47. OFF-SEASON TRAINING IS NOTHING MORE THAN A VERY BIG WINDOW
- 48. OFF-SEASON TRAINING IS A CHANCE TO PUT HAY IN THE BARN
- 49. IN-SEASONTRAINING IS A BALANCING ACT
- 50. IN-SEASONTRAINING Maintain tness while minimizing likelihood for soreness & fatigue for those who need to be available! Set personalized objective tness thresholds for training & remediate when they arent attained ! Consider pre-game training for those not selected! Post-game training for bench players who see minimal or no time
- 51. Points of Training Emphasis Considerable emphasis should be given to developing: Aerobic capacity Alactic Anaerobic abilities (especially linear speed) Limited (but beneficial) training should be done to enhance anaerobic
- 52. AEROBIC FITNESS
- 53. Aerobic Capacity Aerobic capacity fuels theability to perform repeatedhigh intensity efforts whenthe rest interval betweenefforts is insufcient forcomplete recovery
- 54. Intensity must be sufciently low that you are training aerobic pathways and not glycolytic! Durations must be sufciently long that you are providing an adequate stimulus! For non-continuous efforts, rest intervals must be appropriate to achieve the desired outcome...too long or too short and you wont provide the desired stimulus AEROBIC FITNESS
- 55. Aerobic Training Guidelines Continuous Method: Duration: 15-60 min Intensity: 70-85% of max HR Interval Method: Duration: 3-8 min / interval Reps: 3-5 Intensity: 85-95% of max HR Work:Rest Ratio: 1:0.5-3
- 56. Off-Season Non-specic steady state aerobic work is highly recommended because of its controlled nature which reduces the likelihood for injury and provides a clean stimulus
- 57. In-Season The combination of games and standard duration technical / tactical practices may provide sufcient aerobic stimulus! ! Additional (non-specic) work may be appropriate for maintenance, remediation and during critical training windows of the year (off-season, long stretches w/o games, etc)
- 58. SPRINT CAPACITY
- 59. ANAEROBIC ALACTIC ABILITIES Speed (especially linear)! Power! Strength
- 60. Quickness & Agility? A distinct but related motor pattern to speed, power & strength
- 61. SPEED TRAINING GUIDELINES Emphasize appropriate mechanics and maximal intensity! Work : rest ratios = 1 : 20 - 40 ! Rep lengths of 10-40m (~ 1 - 5 sec)! Total volume should be constrained (160m - 300m)
- 62. SPEED TRAINING GUIDELINES Adding changes of direction, start-stops, turns, lateral movement, change of tempo, jumps, headers, etc are all appropriate but should not take away from the focal point of developing linear speed
- 63. Off-Season Focus on acceleration rst! ! Resisted runs & moderate hills are appropriate methods for developing both mechanics of speed as well as physical qualities! ! Respect the necessary rest requirements
- 64. In-Season Speed training must persist throughout the season! ! Incorporate the ball, reaction and thought- processing when feasible but do so in an appropriate manner!
- 65. AGILITY & QUICKNESS?
- 66. REPEAT SPRINT ABILITY
- 67. To be fit for soccer you must be able to sprint fast. Repeatedly. With minimal rest. Repeat Sprint Ability
- 68. LIMITERS OF RSA Fatigue from repeat efforts is inversely correlated to initial sprint performance! Limitations in energy supply, which include energy available from phosphocreatine hydrolysis, anaerobic glycolysis and oxidative metabolism, and the intramuscular accumulation of metabolic by- products, such as hydrogen ions are key factors in performance decrement! Neural factors (magnitude and strategy of recruitment) are related to fatigue! Stiffness regulation, hypoglycemia, muscle damage and environmental conditions may also compromise repeat sprint ability (Bishop et al, 2011)
- 69. 1. Include traditional sprint training to improve an athletes capacity in a single sprint effort! 2. Some high intensity interval training is benecial to improve the athletes ability to recover between sprint efforts.! (Bishop et al, 2011) TRAINING RSA
- 70. RSA Training Guidelines Intensity: 95-100% Reps: 10-30m Volume: