training for your match

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.

Co-ordination and Agility: Football specific drills to improve foot speed and agility.

Aerobic Capacity TrainingAerobic Capacity: Running drills to develop medium to high intensity ‘endurance’ ability.

Exercise 1

Medium to high intensity (60 – 80% maximum) running for 12 minutes. Set up ten poles in a rectangle, with poles 50m apart.

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The guidelines for running pace are set out below:

Pace per 50m Lap time Laps covered Total distance15 secs 2m 30 secs 4 2000metres14 secs 2m 20 secs 5 + 75m 2575metres13 secs 2m 10 secs 5 + 270m 2770metres12 secs 2m 00 secs 6 3000metres11 secs 1m 50 secs 6 + 250m 3250metres10 secs 1m 40 secs 7 + 100m 3600metres

The targets for each fitness level are as follows:

Fitness level Target lap time Target distance laps (total m) Excellent 1min 50 6 + 250m (3250m)Very Good 2 min 6 (3000m)Good 2 min 10 5 + 270m (2770m)Average 2 min 20 5 + 75m (2575m)Below Average 2 min 30 4 + 400m (2400m)Poor 2m 40 4 + 225m (2250m)

Aerobic Capacity Training

Exercise 2

High intensity running for 3 x 6 minutes. As previous drill, set up ten poles in a rectangle, with poles 50m apart.

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The guidelines for running pace are set out below:

Pace per 50m Lap time Laps covered Total distance15 secs 2m 30 secs 2 + 200m 1200metres14 secs 2m 20 secs 2 + 290m 1290metres13 secs 2m 10 secs 2 + 390m 1390metres12 secs 2m 00 secs 3 1500metres11 secs 1m 50 secs 3 + 140m 1640metres10 secs 1m 40 secs 3 + 300m 1800metres

The targets for each fitness level are:

Fitness level Target lap time Target distance laps (total m) Excellent 1min 40 3 + 300m (1800m)Very Good 1 min 50 3 + 140m (1640m)Good 2 min 3 (1500m)Average 2 min 10 2 + 390m (1390m)Below Average 2 min 20 2 + 290m (1290m)Poor 2m 30 2 + 200m (1200m)

Aerobic Capacity Training

Exercise 3

This exercise comprises of a circuit of 3 running drills:

i) Use the 500m course. Players to do a 3 minute run at a designated (high intensity) pace. This is followed by a 2 minute recovery, before moving on to the next drill.

Fitness level Target lap time Target distance laps (total m) Excellent 1min 40 3 + 300m (1800m)Very Good 1 min 50 3 + 140m (1640m)Good 2 min 3 (1500m)Average 2 min 10 2 + 390m (1390m)Below Average 2 min 20 2 + 290m (1290m)Poor 2m 30 2 + 200m (1200m)

ii) 110metre (touchline) shuttle run. Corner flag to corner flag and back in set time; set recovery, then straight off again (Work : Rest ratio = 3:1). To repeat x 3. Followed by a 2 minute recovery, before moving onto the next drill.

Fitness level Target work time Rest time Excellent 45 secs 15 secsVery Good 48 secs 16 secsGood 52 secs 17 secsAverage 54 secs 18 secsBelow Average 57 secs 19 secsPoor 60 secs 20 secs

iii) 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 = 3:1). 2 minutes recovery before going back to the first drill, if the players are doing more than one circuit.


Anaerobic Capacity TrainingAnaerobic Capacity: Running drills to develop repeated high intensity, short distance ability.

Exercise 1 Introductory session

4 x 150m Anaerobic straight line runs

0-50m 50-100m 100-150mO O O O

Fitness level Target work time Rest time Excellent 28 secs 2 minutesVery Good 29 secs 2 minutesGood 30 secs 2 minutesAverage 31 secs 2 minutesBelow Average 32 secs 2 minutesPoor 33 secs minutes

Anaerobic Capacity Training

Exercise 2 Anaerobic interval runs

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50m shuttle run. There and back in designated time; rest, then repeat x 6.


So that’s 6 minutes to complete the drill at Excellent fitness pace and 7 1/2 minutes to complete the drill at Poor fitness pace.


Exercise 3 Anaerobic capacity with multi directional speed endurance runs.

30m shuttle run. There and back in designated time; then rest. Work : Rest ratio = 1:2. Repeat x 4.

30mO O

Fitness level Target work time Rest time Excellent 11 secs 22 secsVery Good 12 secs 24 secsGood 12.5 secs 25 secsAverage 13.5 secs 27 secsBelow Average 14 secs 28 secsPoor 15 secs 30 secs


Exercise 4a Anaerobic capacity with multi directional speed endurance runs.

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10m

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The players run around a square laid out as above. Sprint the 30m section in designated time, then they jog the 10m section in designated time. Repeat x 8 laps.

Fitness level Target 30m time Target 10m time Excellent 5 secs 10 secsVery Good 5.25 secs 11 secsGood 5.5 secs 11.5 secsAverage 5.75 secs 11.5 secsBelow Average 6 secs 12 secsPoor 6 secs 12 secs

This drill will take approximately 4 minutes for the Excellent fitness level and approximately 4 ½ minutes for the Poor fitness level.


Exercise 4b Anaerobic capacity with multi directional speed endurance runs.

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START

Total distance + 42metres with 6 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):


So the approximate time for each player to complete the exercise will be

Fitness level Total time for 1 player to do drillExcellent 4 minutesVery Good 4 minutes 12 secondsGood 4 minutes 24 secondsAverage 4 minutes 32 secondsBelow Average 4 minutes 48 secondsPoor 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.

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 1: 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.

Over time, as the player’s strength increases the program should be increased as follows:

>>>>>> Progression >>>>>>

Sets 1 1 1 1 1 1 2 2 2 2 2 3 3 3 3Repetitions

6 7 8 9 10 12 6 7 8 9 10 6 8 10 12

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:

http://www.physioroom.com/prevention/core_strength/index.php

http://www.physioroom.com/prevention/core_strength/index.php

Stage 2: 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.Once 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.

1. Bench Press

2. Seated Military Press

3. Lateral raises

4. Upright rows

5. Clean and Jerk

6. Bench step ups

7. Squats

8. Side Lunges

The weight training exercises are progressed over the weeks, just as the Core Strength Program was.


Sets 1 1 1 1 1 1 2 2 2 2 2 3 3 3 3Reps 6 7 8 9 10 12 6 7 8 9 10 6 8 10 12

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.

1. Chest pushes in sit up position.

2. Sit up throws

3. Throw ins

The exercises should be progressed, similar to the previous strength exercises.


Sets 1 1 1 1 1 1 2 2 2 2 2 3 3 3 3Reps 6 7 8 9 10 12 6 7 8 9 10 6 8 10 12

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 NOT be worked through from 1 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.

1. Double footed low hurdle jumps

2. Single footed low hurdle jumps.

3. Box Jumps

Football Preparation Physical Training Program

Schedule

ALL WORK TO BE DONE STRAIGHT AFTER A WARM UP AND STRETCHES. Technical football training / Co-ordination 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 1 Core strength program (Legs only)

Day 3 Aerobic Capacity Training Exercise 1Core strength program (Upper body only)

Day 5 Aerobic Capacity Training Exercise 2Weight Training Circuit

Day 7 Anaerobic Capacity Training Exercise 1 Intro sessionCore strength program (Legs only)

Day 9 Aerobic Capacity Training Exercise 1Core Strength Program (Full circuit)

Day 7 Anaerobic Capacity Training Exercise 2Core Strength Program (full circuit)

Day 9 Weight Training Circuit

Day 11 Aerobic Capacity Exercise 2Core Strength Program (full circuit)

Day 13 Aerobic Capacity Exercise 3

Day 15 Anaerobic Capacity Exercise 3Medicine Ball Circuit

Day 17 Anaerobic Capacity Exercise 4

Day 19 Anaerobic Capacity Exercise 2Weight Training Circuit

Day 21 Plyometric Session

Day 23 Aerobic Capacity Training Exercise 3Core Strength Program (full)

Day 25 Anaerobic Capacity Training Exercise 3Medicine Ball Circuit


Day 29 Anaerobic Capacity Training Exercise 4Medicine Ball Circuit


Day 33 Co-ordination and agility session

Day 35 Co-ordination and agility sessionAnaerobic Capacity Exercise 2

Pre Match Preparation

Eating 48 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 pre-match meal should be eaten 3-4 hours before kick-off and should ideally be a complex carbohydrate meal such as rice or pasta. Ideally it should contain between 150-300 g of carbohydrates to maximise liver and muscle glycogen stores.

Make sure your pre-match 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.

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. Obviously 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. 400-600ml of a 4% Carbohydrate solution should be drunk immediately before exercise/game and optimally 250ml every 15minutes 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 12 hour period after the match it is recommended that players replenish lost fluids by drinking 1 ½ litres of water per kg weight loss of sports drink.

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 15 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 2 to 3 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 30 minutes before kick-off:

1. 10 minutes.

The warm up should begin with 10 minutes of running to increase core and muscle temperature. This should start with easy jogging and build up to 3/4 pace running so that the player should have a light sweat on at this stage.

2. 5 minutes.

Once 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 10 seconds.

For a guide to stretching science and techniques go to:

http://www.physioroom.com/prevention/stretching1.php

3. 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.

4. 10 minutes.

Once 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 half-time 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 2 hours. This is the time when glycogen stores can be most efficiently replenished. Drinking a 12 % solution of Carbohydrate with water is a very good way to replenish muscle glycogen stores. A 12% solution is 12g of Carbohydrate per 100ml of water. For rapid Carbohydrate replenishment 500ml per hour (equates to 60g of Carbohydrate per hour) should be drunk.

http://www.physioroom.com/prevention/stretching1.php

training for your match

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