Football Aid Training Guide Training for your match

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1 Football Aid Training Guide Training for your match If you are new to football or if you are planning to play football for the first time in a long while then it is a good idea to have a medical check up with your doctor first. Make sure that you are fit enough before taking part in competitive football. You will enjoy playing much more and your risk of injury will be substantially reduced if you are fully prepared physically. A period of training under the supervision of a qualified football coach and strength and conditioning coach is recommended. Apart from technical practice, the following aspects of physical fitness are especially important as a baseline for football: Aerobic Capacity: Running drills to develop medium to high intensity endurance ability. Anaerobic Capacity: Running drills to develop repeated high intensity, short distance ability. Strength and Power: A progressive programme to develop core strength in a safe manner, and from this to develop explosive power. Coordination and Agility: Football specific drills to improve foot speed and agility.

2 Aerobic Capacity Training Aerobic Capacity: Running drills to develop medium to high intensity endurance ability. Exercise Medium to high intensity (0 0% maximum) running for minutes. Set up ten poles in a rectangle, with poles 50m apart. The guidelines for running pace are set out below: Pace per 50m 5 secs 4 secs secs secs secs 0 secs Lap time m 0 secs m 0 secs m 0 secs m 00 secs m 50 secs m 40 secs Laps covered m m + 50m m Total distance 000metres 575metres 770metres 000metres 50metres 00metres The targets for each fitness level are as follows: Very Target lap time min 50 min min 0 min 0 min 0 m 40 Target distance laps (total m) + 50m (50m) (000m) m (770m) m (575m) m (400m) 4 + 5m (50m)

3 Aerobic Capacity Training Exercise High intensity running for x minutes. As previous drill, set up ten poles in a rectangle, with poles 50m apart. The guidelines for running pace are set out below: Pace per 50m 5 secs 4 secs secs secs secs 0 secs Lap time m 0 secs m 0 secs m 0 secs m 00 secs m 50 secs m 40 secs Laps covered + 00m + 90m + 90m + 40m + 00m Total distance 00metres 90metres 90metres 500metres 40metres 00metres The targets for each fitness level are: Very Target lap time min 40 min 50 min min 0 min 0 m 0 Target distance laps (total m) + 00m (00m) + 40m (40m) (500m) + 90m (90m) + 90m (90m) + 00m (00m)

4 Aerobic Capacity Training Exercise This exercise comprises of a circuit of running drills: i) Use the 500m course. Players to do a minute run at a designated (high intensity) pace. This is followed by a minute recovery, before moving on to the next drill. Very ii) Target distance laps (total m) + 00m (00m) + 40m (40m) (500m) + 90m (90m) + 90m (90m) + 00m (00m) 0metre (touchline) shuttle run. Corner flag to corner flag and back in set time; set recovery, then straight off again (Work : Rest ratio = :). To repeat x. Followed by a minute recovery, before moving onto the next drill. Very iii) Target lap time min 40 min 50 min min 0 min 0 m 0 Target work time 45 secs 4 secs 5 secs 54 secs 57 secs 0 secs Rest time 5 secs secs 7 secs secs 9 secs 0 secs 50m (halfway line) shuttle run at a designated high intensity pace. Corner flag to halfway line and back in designated time; set recovery and then straight off again (Appr Work : Rest ratio = :). minutes recovery before going back to the first drill, if the players are doing more than one circuit. Very Target work time 0 secs secs secs 4 secs 5 secs secs Rest time 5 secs 7 secs secs secs secs 9 secs

5 Anaerobic Capacity Training Anaerobic Capacity: Running drills to develop repeated high intensity, short distance ability. Exercise Introductory session 4 x 50m Anaerobic straight line runs 050m 5000m Very 0050m Target work time secs 9 secs 0 secs secs secs secs Rest time minutes minutes minutes minutes minutes minutes Anaerobic Capacity Training Exercise Anaerobic interval runs 50m 50m shuttle run. There and back in designated time; rest, then repeat x. Very Target work time 0 secs secs secs secs 4 secs 5 secs Rest time 40 secs 4 secs 44 secs 4 secs 4 secs 50 secs So that s minutes to complete the drill at fitness pace and 7 / minutes to complete the drill at fitness pace.

6 Anaerobic Capacity Training Exercise Anaerobic capacity with multi directional speed endurance runs. 0m shuttle run. There and back in designated time; then rest. Work : Rest ratio = :. Repeat x 4. 0m Very Target work time secs secs.5 secs.5 secs 4 secs 5 secs Rest time secs 4 secs 5 secs 7 secs secs 0 secs Anaerobic Capacity Training Exercise 4a Anaerobic capacity with multi directional speed endurance runs. 0m 0m The players run around a square laid out as above. Sprint the 0m section in designated time, then they jog the 0m section in designated time. Repeat x laps. Very Target 0m time 5 secs 5.5 secs 5.5 secs 5.75 secs secs secs Target 0m time 0 secs secs.5 secs.5 secs secs secs This drill will take approximately 4 minutes for the fitness level and approximately 4 ½ minutes for the fitness level.

7 Anaerobic Capacity Training Exercise 4b Anaerobic capacity with multi directional speed endurance runs. FINISH START Total distance + 4metres with turns. To repeat x 4. Guide to target times and rest periods (Note If the player takes longer than the target time he still gets the designated rest time): Very Target work time 0 secs secs secs secs 4 secs 5 secs Rest time 0 secs secs 4 secs secs secs 0 secs So the approximate time for each player to complete the exercise will be Very Total time for player to do drill 4 minutes 4 minutes seconds 4 minutes 4 seconds 4 minutes seconds 4 minutes 4 seconds 5 minutes If this drill is not used as part of a circuit, it may be an idea to pull each player out of a technical session and for a second coach to supervise the running drill.

8 Strength and Power Strength and Power: A progressive programme to develop core strength in a safe manner, and from this to develop explosive power. Stage : Core Strength Program Suitable for all fitness levels. These exercises utilise body weight resistance and are therefore appropriate for all fitness levels. The Core Strength Exercises can be split into an overall program (upper body, trunk and legs) and mini programs for the upper body, trunk and legs. This gives the coach some flexibility for instance if there has been a physically demanding game prior to session, then the upper body program may be more appropriate. ver time, as the player s strength increases the program should be increased as follows: >>>>>> Sets Repe tition s Progression 7 >>>>>> Each player should have an individualised program, depending on their rate of progression. This is because there will be differences due to differing levels of physical maturity. To achieve an individualised program the coach should record each players progress on the sheet provided. For examples of the Core Strength Programme exercises see:

9 Stage : Power development It is important that these sessions are well supervised by strength and conditioning experts. All exercises done by the players should be recorded accurately, so that the work done can be progressed at a rate that suits each individual. Power development follows on from the Core Strength Program and is split into four methods: i) Weight training exercises ii) Medicine Ball Circuits iii) Plyometrics The exercises for each method are as follows: Weight Training Circuit Using a barbell and dumbbells, the correct, safe technique is taught for these basic exercises. nce technique is sound the resistance is progressively increased and to develop power the exercises are done faster. These sessions should be supervised and the weights lifted, together with number of reps and sets should be recorded.. Bench Press. Seated Military Press. Lateral raises 4. Upright rows 5. Clean and Jerk. Bench step ups 7. Squats. Side Lunges The weight training exercises are progressed over the weeks, just as the Core Strength Program was. >>>>>> Sets Reps Progression >>>>>>

10 Medicine Ball Circuit These exercises develop explosive power in the trunk and upper body, essential for holding off opponents when protecting the ball. These sessions should be supervised by a strength and conditioning expert and the number of sets and reps of each exercise should be recorded.. Chest pushes in sit up position.. Sit up throws. Throw ins The exercises should be progressed, similar to the previous strength exercises. >>>>>> Sets Reps Progression >>>>>>

11 Plyometrics (Jump training) These exercises develop explosive power in the legs, essential for jumping and quickly changing direction after landing. These sessions should be supervised and the number of sets and reps of each exercise should be recorded. These are not part of a circuit i.e. these exercises should NT be worked through from to 7 in one session. The progression will take place over a couple of months and should be supervised by a strength and conditioning expert.. Double footed low hurdle jumps. Single footed low hurdle jumps.. Box Jumps

12 Football Preparation Physical Training Program Schedule ALL WRK T BE DNE STRAIGHT AFTER A WARM UP AND STRETCHES. Technical football training / Coordination and Agility / Football specific drills to improve foot speed and agility should take place on the days in between the physical training session below. Day Core strength program (Legs only) Day Aerobic Capacity Training Exercise Core strength program (Upper body only) Day 5 Aerobic Capacity Training Exercise Weight Training Circuit Day 7 Anaerobic Capacity Training Exercise Intro session Core strength program (Legs only) Day 9 Aerobic Capacity Training Exercise Core Strength Program (Full circuit) Day 7 Anaerobic Capacity Training Exercise Core Strength Program (full circuit) Day 9 Weight Training Circuit Day Aerobic Capacity Exercise Core Strength Program (full circuit) Day Aerobic Capacity Exercise Day 5 Anaerobic Capacity Exercise Medicine Ball Circuit Day 7 Anaerobic Capacity Exercise 4 Day 9 Anaerobic Capacity Exercise Weight Training Circuit Day Plyometric Session Day Aerobic Capacity Training Exercise Core Strength Program (full) Day 5 Anaerobic Capacity Training Exercise Medicine Ball Circuit

13 Day 7 Plyometric Session Day 9 Anaerobic Capacity Training Exercise 4 Medicine Ball Circuit Day Plyometric Session Day Coordination and agility session Day 5 Coordination and agility session Anaerobic Capacity Exercise Pre Match Preparation Eating 4 hours before a match Complex carbohydrates or high starch foods such as pasta, rice, bread and potatoes are easy to digest and stimulate the development of glycogen stores in muscles the substance from which muscles get most of their energy they use during a match. The level of muscle glycogen prior to a match will influence performance towards the end of a game. Glycogen depletion limits the ability of the footballer to maintain high intensity running performance. Without glycogen the muscle will be forced to rely on fat as a fuel. Since fat can only be metabolised at the lower levels of exercise intensity, the player will be forced to slow down. Pre Match Meal The prematch meal should be eaten 4 hours before kickoff and should ideally be a complex carbohydrate meal such as rice or pasta. Ideally it should contain between 5000 g of carbohydrates to maximise liver and muscle glycogen stores. Make sure your prematch meal plans follow these guidelines: Allow enough time for digestion; eat at least three hours before an event. Choose a meal that is high in starch (easy to digest). Eat only moderate amounts of protein (slow to digest). Limit fats and oils (slow to digest). Restrict sugary foods can cause rapid energy swings in blood sugar levels. Avoid caffeine products (cause dehydration). Avoid foods that can cause gas some vegetables/fruits/beans. Within these guidelines choose foods you like to eat. Don t wait until you are thirsty before drinking water. Drink more than enough to satisfy your thirst, to make sure that you are fully hydrated.

14 Avoid Dehydration The loss of considerable amounts of water and salts (electrolytes) through sweating can have an adverse affect on match performance, and may even cause cramp and injury. To avoid this, the player should drink sufficient amounts of fluid prior to training and matches. The exact amount of fluid drink will vary from player to player depending on size, age and sweat rates. A good way of working out fluid loss is to weigh the player before and after training. bviously the difference amounts to the total fluid loss. As a general rule it is wise to drink plenty of fluid. The colour of your urine is a good indicator and the clearer the better. When exercising in warm conditions this amount should be increased ml of a 4% Carbohydrate solution should be drunk immediately before exercise/game and optimally 50ml every 5minutes during to prevent dehydration. Most players are thirsty following a match. It is sensible to begin drinking a sports drink or water immediately after the match although refuelling carbohydrate stores is more important. In the hour period after the match it is recommended that players replenish lost fluids by drinking ½ litres of water per kg weight loss of sports drink.

15 Matchday The Warm Up A warm up is intended to raise the body temperature and prepare a player physiologically and psychologically to compete in a competitive game. Research has suggested that the optimum duration of the warm up period, before flexibility or functional activities are undertaken, should be about 5 minutes. This should consist of a gradual increase in intensity until the player is working at 70% of maximal heart rate. A warm up at this intensity has the effect of allowing an increase in the range of movement of the joints and improving aerobic performance. This means the player becomes more flexible and running efficiency improves. A warm up produces a to degree rise in body temperature that can last for 45 minutes. This increase in temperature leads to beneficial changes in body tissue: The heating effect allows muscles and tendons to become more extensible. This makes stretching muscles and tendons easier and more effective. Research has suggested that this decreases the incidence of muscle strains. There is an increase in blood flow, which means that there is an increase in oxygen to muscle tissue. There is an increase in the temperature of the blood, which changes the partial pressure of blood gases. This means that more oxygen leaves the blood and enters muscle tissue. The increase in temperature causes a rise in enzyme and metabolic activity. This improves the efficiency of muscle contraction. By carrying out functional activities such as sprinting or kicking the ball in the later stages of the warm up, there will be an activation of neural pathways, which speeds up reaction time during a match. Example Warm Up The warm up should begin approximately 0 minutes before kickoff:. 0 minutes. The warm up should begin with 0 minutes of running to increase core and muscle temperature. This should start with easy jogging and build up to /4 pace running so that the player should have a light sweat on at this stage.. 5 minutes. nce the body temperature has been raised, static stretches should be performed for all major muscle groups. These should not be painful at all. Prolonged stretching is not necessary each stretch should be held for about 0 seconds. For a guide to stretching science and techniques go to:

16 5 minutes. Following static stretches, the player should actively mimic the dynamic activities that they may have to carry out in a game i.e. without a ball, you should go through the actions of side foot passing, high kicking, jumping and heading, squatting and jumping, etc minutes. nce warmed up and flexible, the players should introduce a football and go through functional activities. These include heading, short and long passing with both feet, running backwards, sideways, skipping, stopping/starting, sprinting, and sprinting and turning. In addition to this pre match warm up, research suggests that a three minute post halftime warm up and stretching routine may reduce the occurrence of second half muscle and tendon injuries. Post Match Recovery Eating after the match During exercise the body releases chemicals which suppress hunger. Although the player may not feel hungry it is important to eat to replenish the body s glycogen stores; bread with marmalade or honey; cookies; apple pie or cake; fresh fruit with a drink such as orange juice. Pasta and rice meals are also suitable. Players should be encouraged to consume carbohydrate rich foods as soon as play stops. This consumption should be maintained for the next hours. This is the time when glycogen stores can be most efficiently replenished. Drinking a % solution of Carbohydrate with water is a very good way to replenish muscle glycogen stores. A % solution is g of Carbohydrate per 00ml of water. For rapid Carbohydrate replenishment 500ml per hour (equates to 0g of Carbohydrate per hour) should be drunk.

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