5 minute fitness
TRANSCRIPT
5 Minute Fitness: Oranges and Lemons for Core Body StrengthBy David Clarke
This five minute fitness drill can be used during your training sessions for a quick break to help coaching points sink in, or as an incentive for a drinks break.
This is all about jogging backwards and forwards resembling player movement in a match.
How to do it
Set up two sets of cones like in the diagram.
One player in each set jogs forwards and backwards between the centre cones five yards apart.
On the shout of "oranges" they race to the cone in front of them.
On the shout of "lemons" they turn and race to a cone 15 yards behind them.
Play until each player has done five oranges and five lemons.
Or play winner stays on.
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3v2 to 6v5 in possession v penetration drillBy Jason Sisneros, Director of Analytics, University of North Carolina
Teams that use possession based tactics are notorious for breaking down defences through short passes and movement as opposed to long range efforts.
Why use it
In this exercise possession and movement are the keys to breaking down the defence for a final pass leading to close range finishing.
Set up
Set up a 25x15 yard zone using the top of the 18 as the back-line for the zone. Use the 6 yard box to create an "End Zone" with flags or small goals on either side of the six. In part 3 it becomes 44 yards wide and have a main 25x15 yard zone at the top of the 18 with two wide channels on each side. We used 12 players.
Jason Sisneros
How to do it
3v2: The team is organized into an offence and defence to start. The first progression is a 3v2 at the top of the box. The attacking team has 2 touch max and must complete a final pass into and across the 18 in order to finish in small goals at the top of the 6 yard box. Goals can only be scored from the end zone.
No defenders are allowed into the end zone. The top of the box acts as the offside line. The defence must kill the attack by winning the ball or knocking it out of play.
6v5: Starts as a 3v2, but becomes a 6v5 when / if the attacking three wish to use their supporting players on the perimeter. This then releases the defence to create 1v1's on the wings and 3v3 in the central grid with 1 central supporting attacker behind the main grid. Defenders are now allowed into the end zone once the entry ball is struck.
Technique
Possession versus Penetration in the final third. Tight passing and patience will be critical.
Training options to build a stronger, faster teamSo you want to get stronger and faster? Don't start by lifting heavy weights!
Starting a strength and power programme by lifting heavy weights is a recipe for injury and will not have the desired effects. Some players are naturally big and strong, but this does not give them the licence to start squatting 150kg or performing power cleans.
You need to be progressive and in most cases all the strength you need can come from Swiss ball, medicine ball, resistance tube and body weight drills - drills you can perform at home.
The training options for foundation strength include:
Swiss ball drills - a combination of core stability and general strength drills;
Functional bodyweight exercises - push ups, pull ups, lunges and step-ups;
Resistance tube drills; and,
Medicine ball exercises - versatile exercises that develop strength and control.
Your arms and legs rely on the support of your trunk - developing your trunk stability has to be your first priority.
All strength movements originate from your trunk - the area of your body that supports your arms and legs. Full body movements such as tackling, jumping or getting up from the ground involve both sets of limbs, and rely on the co-ordination and recruitment of your core stability. Core stability is a vital ingredient for players at all levels.
Fact file
You do not have to lift heavy weights to get faster, stronger or bigger!
Top tip
Strength originates from your trunk so core stability training is the first step in strength development.
P.S. Ensure your players are both strong and powerful with our Strength and Power Fit Files for football.
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"I want my local club to set up a child protection policy ready for the start of next season. How do I go about this?"
By Johnny Black, a child protection officer from Blackburn
There are lots of resources that can help when it comes to ensuring that your club's child protection policy is watertight and offers parents the peace of mind that many demand - certainly, your league committee should have guidelines to help you with this.
The club's child protection officer is at the heart of this matter. This is the person who coordinates and communicates the policy to all the coaches in the club, and in much the same way as a designated first aider, it is his or her job to be completely on top of all child protection issues.