P ERFORMANCE CONDITIONING. Coaches Guide - Weeks Combining Preseason Conditioning With Soccer Practice-Part 2 SOCCER

Transcription

1 P ERFORMANCE SOCCER CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING SOCCER PLAYERS Coaches Guide - Weeks Combining Preseason Conditioning With Soccer Practice-Part 2 Paul Driesen Review the introduction to this program which is found in Volume 3 #8 of Performance Conditioning for Soccer. This issue covers weeks one, two and three of the pre-season. The next issue will cover weeks 4 and 5. In week one the conditioning emphasis is on aerobic endurance through the endurance method. This program is designed for the intermediate player. Special considerations are presented for the beginning and advanced player at the end of each practice session. Week 1 Conditioning emphasis Technical/tactical objectives 75% 25% Aerobic Endurance Large sided games/positional game To achieve this goal the training methods are as follows: Objective> Increased Basic Endurance Capacity Intensity> 30-50% pulse +/- 150 Duration> 8-10 minutes Recovery> 1-2 minutes Repeats> 1-5 times Practice session> Large sided games Practice #1 This is your first session of the new season. You have not seen your players for a certain period and you do not know what the current team and individual fitness level is. Choose for a loose format in which the endurance method is highlighted.

2 non-fitness objectives: lots of fun get to know each other how are the players doing soccer-wise? just let them play soccer. whole field (adjust the size if necessary) 2 teams topic: line-soccer score by dribbling the ball over the opposing goal line. duration: 10 minutes repeats: 1-5 Advanced considerations: instead of dribbling over the whole baseline have the players score in between cones lined up on the baseline. Also make the field bigger. Practice #2 The intensity will go up as you slowly but surely build the aerobic endurance. Instructions: make a line-up and a formation during your practice session. Start to put players in positions where you expect them to play during the season. Start coaching technical/tactical aspects to the game during your session. The emphasis is for 75% as the conditioning aspect and 25% as the technical/ tactical. whole field with 2 big goals 2 teams topic: score only counts if the whole team offensive has crossed the half-line. If the whole defensive team has not crossed the halfline then the goal counts for two. duration: 10 minutes repeats: 1-5 Advanced: Progression could be that everybody (offensive and defensive) has to be pushed up over the line closest to the goal that is being scored on. Also make the field bigger. Practice #3 1/2 field 3 teams of 4 players each (or 5 or 6 -adjust field size)

3 topic: positional game-keep away- 2 teams play against 1 team. The team that loses the ball to the defensive team or kicks the ball out of bounds becomes the new defensive team. Example: blue yellow play against green. Blue loses the ball to green than yellow and green play against blue. the ball is never dead. If the defensive team loses the ball, they must continue to play immediately by passing it directly to one of their teammates or to one of the players on the team that didn't lose the ball. duration: 8-10 minutes repeats: 1-5 depending on the level of the group you can have unlimited touches or maximum 2 or 3 touches. Advanced: Limit the number of touches Also make the field bigger. Week 2 70% 30% Aerobic Endurance Small sided games to Anaerobic Endurance In week 2 your conditioning emphasis is on the aerobic endurance and anaerobic endurance, through Base Interval Training. To achieve this goal the training methods are as follows: Objective> Increase Specific Endurance Capacity Intensity> 70% pulse +/- 170 Duration> 20 seconds to 3 minutes Recovery> 1-3 minutes Repeats> times Practice session> small sided games Practice #4 Quarter Fields several teams of 4 players each topic: 4v4 competition. Each team plays the other teams once, twice or three times. to score every player (offense and defense) has to be cross the half line (see practice #2) score with a dribble over the goal line duration: 3 minutes repeats: repeats Advanced: Limit the number of touches. Also, make the field bigger.

4 Practice #5 half field 3 team of 4 players each (or 5 or 6) topic: 4v4 with 12 players player O pass the ball 5 times consecutively= 1 point. Player X try to win the ball, and if they succeed at that they pass the ball from zone A to Zone B to the? players. Then players O (who lost the ball) have to sprint to Zone B to play against?. Now? tries to keep the ball away from O. Zone C is only used to pass the ball through and to sprint through to reach the other zone. After a team wins the ball and passes it to another zone they can have a rest. duration: 20 seconds to 3 minutes recovery: 1-3 minutes repeats: repeats Advanced: Limit the number of touches. Also make the field bigger. Make C the neutral zone, bigger so the distance between A and B gets bigger. When a team receives the ball in the end zone the first touch has to be a one-touch. The ball has to be passed through the air and received in the air when the ball is passed to the other end zone. Rule Changes Team O gets 6 consecutive passes, which gives then the right to pass the ball to the other end zone. This means that the same defensive team X has to sprint to the other side until they win the ball. Practice #6 half field 4 teams of 3 players (or 4 or 5 players) O=attackers, X=defenders topic 3v3 with 4 teams each team may only touch the ball 3 or 4 times. When the O's attack the X's have to remain on the goal line in their own goal and stay there. O has to score by heading the ball into the goal. If the O's have finished their attch (3 or 4 touches) they have to sprint back to their

5 own goal and X has the chance to score a goal. the ball is never stationary-always in play duration= 3 minutes recovery= 3 minutes repeats= repeats Advanced: limit the number of touches to 3. Beginning: in addition to heading to score player can volley the ball. Week 3 60% 40% Anaerobic Endurance Small sided games 1v1 In week 3 your conditioning emphasis will be placed on the increase of the specific endurance capacity and speed through intensive specific interval training. Objective> Increase Specific Endurance Capacity and Speed Intensity> 80% pulse +/-180 Duration> seconds Recovery>2-5 minutes Repeats>5-10 times Practice session> positional games 2v2 1v1 Practice #7 field 20x30 yards small goals 4 teams per field, 2 players per team topic 2v2 2 teams work, 2 teams rest duration: 90 seconds recovery: 2 minutes repeats: 5-10 repeats instructions: the 2 teams that are resting have to be sure that there are enough balls around the field so the 2 playing teams can use the full 90 seconds. Advanced: Use the 4 resting players as players, as the outside of the field, as the sideline, as wall passers. Also make the field bigger. Practice #8

6 full field topic 1v2. The player with the ball must try to stay in ball possession as long as possible, under pressure of 2 opponents. If one of the 2 defenders takes the ball away that player must try to stay in ball possession. duration: seconds recovery: 2-5 minutes repeats: 5-10 repeats Advanced: Play 1v3. Also make the field bigger. Practice #9 field 25x15 yards 6 players per field, 2 players work 4 players rest topic: line soccer score by dribbling the ball over the goal line. 1v1 duration: seconds recovery: 3 minutes repeats: 5-10 repeats instruction: the players who are resting must be sure that there are enough balls so the 1v1 game can continue. Advanced: Use the resting players as the outside as wall passers. Also make the field bigger. Coaching points: each session has to suit your team adjust where necessary -size of the field -number of touches -number of players -duration and recovery don't forget rest is very important, this maintains quality and intensity intensity of the player without the ball (defenders) determine the effectiveness of the session. Next issue we will complete the series with weeks 4 and 5. Good Luck!