ALL NEW SESSIONS FROM WORLD CLASS COACHES
RYLAND MORGANS WALES Functional PROFESSIONAL strength
FITNESS PLANSVOLUME 2 MATT GREEN WEST BROMWICH ALBION High intensity aerobics
BEN BRADLEY AFC BOURNEMOUTH Aerobic conditioning
SCOTT GUYETT CRYSTAL PALACE Early season •STRENGTH match fitness •AEROBICS TOM WILLIAMS •CONDITIONING TORONTO Position-specific •FITNESS conditioning •MOVEMENT PETE TIERNEY IN PARTNERSHIP WITH LMA AMBASSADOR Specificity of SOCCER www.elitesoccercoaching.net movement PROFESSIONAL
FITNESS PLANSVOLUME 2
ALL NEW SESSIONS FROM WORLD CLASS COACHES
SOCCER ELITE SOCCER PROFESSIONAL FITNESS PLANS VOLUME 2 CONTENTS
Elite Soccer is published by: Thank you very much for purchasing 4 this, the second instalment in the RYLAND MORGANS Green Star Media Ltd Elite Soccer Professional Fitness WALES Meadow View, Tannery Lane Guildford, Surrey, Plans series GU5 0AB, UK Functional Tel: +44 (0) 1483 892 894 strength Fax: +44 (0) 1483 894 148 Email: [email protected] 7 MATT GREEN f you’ve already purchased the first special issue, you’ll know the WEST BROMWICH ALBION Iformat – leading coaches offering the kind of insight that only comes High about through being at the very top of their game. While the first fitness intensity issue focused firmly on technical, sports science elements, the intention Editor: aerobics James Evans with this latest edition is to complement that material by showing how Contributing Editor: fitness can be played out in practical session formats, be they on the Mark Farthing, LMA Illustrator: training pitch, in the gym or elsewhere. 11 Richard Palmer BEN BRADLEY We look at movement, conditioning, aerobic conditioning, strength and AFC BOURNEMOUTH Marketing Manager: Gina Edwards much more in compiling a dossier of information that, from day one, will Aerobic Customer Services: directly benefit your players’ fitness ambitions. Duncan Heard conditioning Operations Director: As usual, we are indebted to those featured who have invested time Nikki Waugh and energy in producing these plans for us, from Wales national team’s Managing Director: 13 Andrew Griffiths Head of Performance Ryland Morgans who looks at functional strength, SCOTT GUYETT Photos: Action Images to West Bromwich Albion First-team fitness coach Matt Green and a CRYSTAL PALACE Published in partnership with: plan on high intensity aerobics. Early season AFC Bournemouth Head of Academy Sport Science & Medicine Ben match Bradley tackles aerobic conditioning, while early-season fitness fitness League Managers expertise is at the heart of Crystal Palace’s Head of Sport Science Scott Association Guyett’s plan. Toronto’s Head of Strength and Condition Tom Williams St George’s Park 16 National Football Centre outlines position-specific fitness while LMA Ambassador and Sports TOM WILLIAMS Newborough Road TORONTO Needwood Scientist Pete Tierney identifies specifity of movement in professional Burton upon Trent DE13 9PD players. And finally, we have some engaging research on treadmill Position- Tel: +44 (0)1283 576350 training from Soccer Fitness’s Richard Bucciarelli. specific Email: [email protected] conditioning President: As always, we hope you can take the time to maximise what’s contained Roy Hodgson in this special issue. We’d love to hear your feedback and that of your Chairman: Howard Wilkinson players. 19 Chief Executive: PETE TIERNEY Richard Bevan LMA AMBASSADOR Enjoy your football, Specificity of This publication is protected by national and international movement copyright laws. Elite Soccer will take legal action against any individuals or organisations BONUS found to be infringing our rights, CONTENT and will make that action public. Elite Soccer members who Howard Wilkinson have purchased this report may circulate electronic or hard 23 copies to members of their own club or school, provided this is RICHARD done without commercial gain. BUCCIARELLI However, no part or whole of Elite Soccer is a monthly publication for professional, SOCCER FITNESS, CANADA this report may be circulated elsewhere or displayed on semi-professional and aspiring soccer coaches and is Treadmill any website or distributed commercially except under available by subscription only. £97 for 12 issues. training licence from the copyright owners. © Green Star Media Ltd. All rights To subscribe email [email protected] reserved or call on+44 (0) 1483 892 894
ELITE SOCCER: PROFESSIONAL FITNESS 2 www.elitesoccercoaching.net ELITE SOCCER PROFESSIONAL FITNESS PLANS 2 PROFILES
RYLAND MORGANS MATTHEW GREEN BEN BRADLEY Head of Performance First-team fitness coach Head of Academy Sport Science WALES NATIONAL TEAM WEST BROMWICH ALBION & Medicine Head of fitness and science for the successful Matt currently leads the delivery of sports AFC BOURNEMOUTH Wales national team, Ryland is versed in science and fitness at West Bromwich Albion Ben Bradley is AFC Bournemouth’s Head all fitness, conditioning, applied science, Football Club. An experienced practitioner, of Academy Sport Science & Medicine, recovery strategies, and nutrition aspects for Matt has worked at the Barclays Premier responsible for maintaining a high level of the first-team squad, EDS and Academy. In an League club for over eight years. Matt’s performance and responsiveness in players at impressive list of clubs, he has also worked scientific interests largely revolve around the the Barclays Premier League club. for Swansea City (when the Swans achieved physical development of footballers, together Ben joined the south coast club in 2013 as an promotion to Barclays Premier League for the with the monitoring of training loads that induce Academy Sport Scientist, moving on to embrace first time in their history), Fulham, Nottingham these changes. Matt is accredited via BASES strength and conditioning tasks. Forest and Northampton Town. He then enjoyed and the UKSCA, and has gained chartered Previously he worked at Crawley Town as a a successful spell at Liverpool on the way to scientist status. first-team sports science intern having studied completing a PhD in Physical Performance in at Kingston University and the University of Football. He is also a UEFA Pro Licence holder Worcester, qualifying from the latter with an and instructor, and is UKSCA Accredited. MSc in Applied Sports Science. He recently switched to Cardiff City as the Sky Bet Championship club’s Performance Director.
SCOTT GUYETT TOM WILLIAMS PETE TIERNEY Head of Sport Science, Head of Strength and Condition Sports Scientist Strength & Conditioning TORONTO FC COVENTRY CITY CRYSTAL PALACE Tom has worked in youth and professional Pete was most recently at Sky Bet League One Known for his no-nonsense approach, Scott football for over eight years having begun his side Coventry City, responsible for maintaining Guyett is responsible for making sure the career as a youth team coach at Derby County, the club’s sports science requirements away Crystal Palace first-team squad are fit, and stay while studying sport and exercise science at from match day. fit throughout the course of the year. Loughborough University. Following his time as Tierney’s quality is in combining expertise A former professional footballer with the a coach, Tom moved into his desired pathway in in sports science with building excellent likes of AFC Bournemouth, Yeovil Town, physical performance starting with Mansfield rapport between players and coaches, with Southport, Oxford United, Chester City Town before joining Sheffield United as first enthusiasm, authority and personality. and Aldershot Town, Guyett has witnessed team Rehabilitation Strength Coach. Pete also represents a modern breed of fitness considerable changes, as a player, in strength Having spent three seasons with the Blades, coach, embracing social media in the search for and conditioning techniques and ideas, and implementing stringent return-to-play criteria knowledge, new ideas and soccer innovation. is arguably perfectly placed to pass on those and significantly reducing the occurrence innovations to the current brand of professional of injury at the club, Tom agreed to join the footballer. Leicester City Academy to oversee the strength This year he celebrates five years at Palace and conditioning for players in the range 9-21, during a time of unprecedented success – both leading the club to Category 1 Academy status. on and off the pitch – for the South London club. Tom subsequently moved to the MLS to Toronto FC to lead out their High Performance, Strength and Conditioning Programme.
ELITE SOCCER: PROFESSIONAL FITNESS 3 www.elitesoccercoaching.net DR RYLAND MORGANS HEAD OF PERFORMANCE WALES
The key elements of the session: Integrating • Possession • Technical and tactical functional awareness • Finding a positive end strength result into • Movement football- specific practice
Overview This session is about developing football- specific strength, combining technical aspects such as shielding the ball, tight ball control, dribbling with the ball and 1v1 attacking skills. It also looks at tackling and defending in 1v1 situations, developing functional strength and promotes in players the ability to repeatedly produce force against a resistance. I like this session because when it’s presented to players they see a football drill with balls, bibs and goals rather than a fitness one, and this, I feel, promotes player buy-in and application. Players have to think as an attacker or defender while physically working at maximum intensity over short spaces, with a ‘repeated bouts effect’. Therefore, players are working technically and tactically, depending on how big I make the space, and the physical component is integrated within the drill. SET-UP I ensure this physical component is achieved AREA by reps, sets, work:rest ratios, dimensions, intensity, and density. From 20x20 yards EQUIPMENT As a coach the way this drill is delivered is vitally important, with motivational cues being most Balls, bibs, cones, effective. It will be run several times a month, mannequins, poles, low hurdles, quick feet generally four days prior to a match, or one sticks, 2xgoals day post-match as an add-on for players who SESSION TIME didn’t play. 20mins total with 2-3 sets of 4-8 reps. Bouts can last between 20- 40secs depending on the specific physical outcomes
ELITE SOCCER: PROFESSIONAL FITNESS 4 www.elitesoccercoaching.net DR RYLAND MORGANS WALES INTEGRATING FUNCTIONAL STRENGTH INTO FOOTBALL-SPECIFIC PRACTICE
performing various technical through various courses – for the four outside positions to 2v2 fitness movements, passes, headers example zigzag poles, perhaps ensure they work through AIM: To develop a competitive and volleys. a lateral shuffle through low each of the returning courses practice that combines On the whistle, all four players hurdles, over quick feet sticks, after the 2v2. I will also vary the possession, strength and move onto the pitch to play 2v2 or by employing a ‘diamond technical work performed on movement into the goal. While this 2v2 is head’ shuttle run. the mannequins. PLAYERS: Up to full squad in motion the next four players As the 2v2 players leave the The pitch size can vary based SET-UP: Players take up four perform the technical work pitch the next four players on the age and level of player, positions off the pitch behind across the mannequins. move in. Depending on how ranging from 20x20 yards. the goals, as shown. They work On the second whistle the 2v2 many reps I want each player at maximum intensity laterally players leave, returning to to perform in total, I will rotate across the back of a mannequin their original corner by moving the players around each of
1 At each station one-twos are played through a variety of methods (e.g. passes, headers, volleys)
2 On the coach’s whistle, a ball is played in for a 2v2
3 Following the second whistle players leave the area and perform movement tasks (e.g. over hurdles, along a ladder)
KEY Ball 4 Players then return to the start movement Player and the move begins again movement Dribble
ELITE SOCCER: PROFESSIONAL FITNESS 5 www.elitesoccercoaching.net DR RYLAND MORGANS WALES INTEGRATING FUNCTIONAL STRENGTH INTO FOOTBALL-SPECIFIC PRACTICE
5v5 fitness “For attackers, this practice is AIM: To assess players’ game understanding of angles and distances of support and cover, as well as focusing on players’ ability to repeatedly burst about working as much realism over short distances as possible into the situation PLAYERS: Up to full squad SET-UP: We now move into a 5v5 possession practice in a slightly larger - the speed of the attack must space. Players must retain possession while utilising the key passing, be match-realistic to ensure movement and technical skills rehearsed in the first practice. defenders work specifically.”
1 The full- back moves forward to 2 The centre-back moves across to support the slow down the attack and ‘jockey’ the full-back. If the ball is passed in-field he will attacker away from the danger zones block the pass or press the receiving player
3 The other defenders move across to cover vulnerable areas
4 If the attacker beats the full-back the centre-back moves to block the cross
In the progression we can set up as a 4v4 on a shortened half-pitch, with blues tasked with scoring in the goal and reds KEY earning a point for regularly turning over the ball with a high press Ball movement Player movement Dribble
What are the key things to look out for? Progression Technically, attackers and defenders need to operate at maximum intensity for the AIM: To move what’s been practised work period. Due to the physical component being strength, the focus is on defenders into a larger competitive situation with a to cover quickly then slow down on approach, getting a realistic distance away from match-relevant outcome, namely a goal the attacker (getting his head down and affecting the cross, shot or pass). We also want PLAYERS: 4v4 or 5v5 to see a good angle of body position in order to show one way (tactical link), with the approaching player staying on his toes and ready to react. For the second defender, SET-UP: Finally we will develop this into communication, angles and distance of support and cover are essential; and we will a game situation where players work say to this player, “when the ball travels, you travel!” for blocks of 3-5mins with a 90-second recovery in between. We will vary the For attackers, this practice is about working as much realism as possible into the aims and objectives of the drill either situation. So in the first instance this means the speed of the attack must be match- with or without keepers, developing realistic to ensure defenders work specifically. a multi-directional possession or We insist on this because sometimes a lack of match intensity can affect the quality of directional game with a ‘goal’ for passes the drill, and therefore each physical bout. We can ensure this outcome by coaching the completed, something which obviously drill and verbally motivating players during the practice. A forfeit for the losers can also promotes and encourages a high press. help ensure match intensity is maintained.
ELITE SOCCER: PROFESSIONAL FITNESS 6 www.elitesoccercoaching.net MATT GREEN FIRST-TEAM FITNESS COACH WEST BROMWICH ALBION High intensity aerobic development (position- specific)
Overview The session is primarily about developing and improving the aerobic endurance capacity of our players. While the session is not exclusively for a squad of players – it could be delivered to a small group or an individual as part of a rehabilitation programme – it is clearly desirable for players in all positions and at all levels of the game. Improvements in this area have been found to enhance the distance covered, the number of sprints, the number of involvements The key elements of the with the ball and the average work intensity within a match. session: The session is individualised for players of each specific position. • Individualised This ensures that the physical and technical components involved are relevant to each player, and as such each man appreciates the training fact the session is tailored to his individual needs rather than it being • Concentration a generic ‘running’ session. This bespoke nature takes the form of movement patterns, physical demands and technical outcomes. • Fitness Although the session is made up of several discrete drills, each is the same duration, ensuring it is easy for the coach to deliver and • Technical skills manage. The pre-season phase (when aerobic endurance development is a SET-UP priority) is the best time to deliver this, though the session can also be AREA delivered in season, if a hard physical workout is planned. Use of a full pitch It is high intensity, so it is best not to deliver it too close to a game EQUIPMENT without suitable recovery time. Balls, cones, mannequins, poles SESSION TIME 25mins incl. introductions and demonstrations. Each repetition lasts for 60secs with a 70-second rest in between reps (while another player works). The initial prescription would be eight repetitions.
ELITE SOCCER: PROFESSIONAL FITNESS 7 www.elitesoccercoaching.net MATT GREEN WEST BROMWICH ALBION HIGH INTENSITY AEROBIC DEVELOPMENT (POSITION-SPECIFIC)
Set-up of Centre-midfielders 2 He then runs back around positions • Blue players work for the pole he came from without 60secs the ball AIM: To offer an • Red players rest individualised approach to • The process is repeated for aerobic activity 60secs PLAYERS: Up to full squad SET-UP: A squad of players can all work within one pitch. The group is divided into central defenders, wide players (full-backs and 3 He now runs wide midfielders), central to a new ball 1 The player runs midfielders and centre- with the ball to the forwards (and keepers). opposite pole and Each set of players is leaves it there arranged at the site of their drill, which is set up in their area of the pitch, as shown. One coach manages the session centrally with all players working to the same Central defenders durations and whistle. The •Blue players work for 60secs work period of each drill is •Red players rest (or serve) 60secs, with 70secs rest in between. Therefore, after 3 This is repeated three times the repetition is completed there is a five-second turnaround period where x3 2 The player then 1 The player working players move to receives/returns runs towards resting positions and vice a header from/to and touches the versa. the server before mannequin backpedaling to Ideally, a different member the start pole of staff will be situated 10 at each positional drill. However, if this is not possible, coaches can be placed between drills managing the group. A server is required for the centre-forward and central defender drills – this could be a member of staff or a resting player.
6 He returns it to the server with a clipped pass 5 The defender reacts to sprint after the ball into the server’s hands
4 On the fourth backpedal the server passes the ball into the channel down the side of the player The drill is also set up on the righthand side of the pitch for KEY Ball right-sided central movement Player defenders movement Dribble
ELITE SOCCER: PROFESSIONAL FITNESS 8 www.elitesoccercoaching.net MATT GREEN WEST BROMWICH ALBION HIGH INTENSITY AEROBIC DEVELOPMENT (POSITION-SPECIFIC)
Keepers: one works with blue players (for 60secs), the other works with red players (for 60secs) Centre-forwards • Blue players work for 60secs • Red players rest
3 The server sets for the player who then shoots at goal
2 He completes a slalom and passes the ball to the server
Player B completes the drill at the same time as player A, leaving the 1 Player A runs start cone as player A with the ball completes the slalom towards the poles
4 The player then sprints to the opposite cone
KEY Ball movement Player movement Dribble
Progression position-specific drill can session, even when players “The pre-season AIM: To continue to test and be manipulated, adapted become tired. Beyond this, push players as fatigue sets and changed to increase the the technical elements of phase (when in and levels of concentration demands, be they physical or each drill can also be coached aerobic endurance waver technical. throughout, during which we demand good technique PLAYERS: Up to full squad development is a under fatigue. SET-UP: Past the basic What are the key things to The biggest error that players priority) is the best set-up shown, this can be look out for? make is when they drop the progressed in a number of The key is for players to work time to deliver intensity. It is important that ways. Firstly, the volume at a high intensity throughout the coach attempts to dictate this, though the of work can be increased, each repetition of the session. this intensity throughout the thereby increasing the The ideal intensity for the session can also duration of the drill, whilst number of repetitions drills is at more than 90% also adding in individual be delivered in from eight to 12. The rest of maximum heart rate. It achievable goals for each period can also be reduced is therefore imperative that season, if a hard repetition – for instance, six from 70secs to 60secs. the coach encourages a high headers in 60 seconds. physical workout is In addition, each discrete work rate throughout the planned.”
ELITE SOCCER: PROFESSIONAL FITNESS 9 www.elitesoccercoaching.net MATT GREEN WEST BROMWICH ALBION HIGH INTENSITY AEROBIC DEVELOPMENT (POSITION-SPECIFIC)
Full-backs and wide midfielders • Blue players work for 60secs 3 He then presses the • Red players rest more advanced pole, touches it, and jockeys back to the ball
4 He then turns with 2 The player leaves the ball and runs back the ball at the pole to the start with the ball at his feet
1 The player runs with the ball • The drill is set up on both through the cones wings for both right- and and up to the pole left-sided players • If two players are working at one time on one wing then they can start in different positions along KEY Ball movement the drill Player movement Dribble Game situation AIM: To apply all learnt principles into a fully competitive and match-realistic set-up PLAYERS: Up to 11v11 SET-UP: I hope that the physical outcomes the players achieve in this drill can be transferred into any game situation or match scenario due to its position-specific nature. The physical demands associated with game situations were evaluated before each drill was designed (please see ‘positional match demands’ below).
Wide midfielder and full-backs •Cover a large amount of high and very high intensity distances compared to other positions •Complete a high amount of high speed running in a straight line •Cover large running distances with the ball
Central defenders •Cover the lowest total distance and Centre-forwards lowest high intensity •Reach high maximal speeds distance compared Centre-midfielders •Succeed in completing to other positions •Succeed in covering the highest number of •Succeed in spending the greatest distance sprint efforts compared a large proportion of compared to other to other positions match time moving positions •Achieve a large number backwards •Achieve a high amount of dribble attempts •Ensure a large of ball contact and •Succeed in completing proportion of sprints interactions are initiated from a the highest number standing start of attempts at goal •Complete the compared to other most aerial duels positions and heading opportunities
ELITE SOCCER: PROFESSIONAL FITNESS 10 www.elitesoccercoaching.net BEN BRADLEY HEAD OF ACADEMY SPORT SCIENCE & MEDICINE AFC BOURNEMOUTH High intensity aerobic conditioning Overview Football can be classified as a high intensity intermittent team sport. During competitive matches, elite players can cover distances of up to 12km, and it is estimated that aerobic metabolism provides 90% of the energy cost of football match play. Therefore, it is vital for football players to have a high level of aerobic endurance fitness in order for them to be able to recover from high intensity effort whilst maintaining their skill level throughout a match. This level of fitness is determined by an individual’s VO2 max which can be improved with the addition of high intensity aerobic interval training like the session shown. Previous research and modern analysis such as heart rate monitors and GPS have shown that this training can still be effective when combined with football-specific actions or movements, and of course, keeping balls involved ensures players buy in to this type of session. This training modality is ideal alongside conventional technical and tactical training and game formats, The key elements of the with varying pitch sizes and team numbers session: dependent on how far we are through pre-season. • High intensity • Technical skills • Concentration • Movement
SET-UP VO2 max explained AREA Half pitch VO2 max is the maximum rate of oxygen consumption as measured EQUIPMENT during incremental exercise, most typically on a motorised treadmill. Balls, coloured cones, Maximal oxygen consumption reflects the aerobicphysical fitness of the individual, hurdles, ladder, and is an important determinant of their endurance capacity during prolonged, mannequin sub-maximal exercise. The name is derived from V -volume, O2 - oxygen, max - SESSION TIME maximum. 20 mins
ELITE SOCCER: PROFESSIONAL FITNESS 11 www.elitesoccercoaching.net BEN BRADLEY AFC BOURNEMOUTH HIGH INTENSITY AEROBIC CONDITIONING
the aerobic interval training manipulate it by changing session is interval-based, there The fitness with different game formats the work to rest ratio, or use are parts that require more circuit in larger numbers (e.g. 9v9, different skill-based activities intense bursts than others The circuit is big enough for five 10v10, 11v11). At the top level the for the active recovery time. and the players should be fully or six to perform the drill at once session should be performed We can also set players targets aware of these areas prior to if they are spread around the 2-3 times per week to ensure to make sure the quality of the beginning the session. They course. If you have a full pitch the we see the physiological movement, ball work, passing must also be fully aware that drill can be set up twice, allowing adaptations we require. After and shooting stays high even certain parts of the course allow up to 12 players to work at the this period we would gradually when they are fatigued, to them to have a short rest period, same time. reduce the size of the game replicate match situations. and they need to make the most formats (e.g. 8v8, 6v6, 4v4) and of that, thus maintaining high During rest and active recovery, Players can be awarded points introduce repeated sprints, for every goal scored, or lose intensities when required as players can rehydrate and then and more position-specific they would in a match. perform low-level technical points for missing the target work to make the training more or hitting a cone through the Players must be fully aware skills (for instance ball individualised. manipulations or a technical dribble circuit. This way we can of the techniques required skill decided by the coach), The session requires players to make the session competitive, through the hurdles and where concentration is vital perform three sets of the drill for ensuring they stay interested. ladders, again with an eye on this while fatigued. four minutes continuously, with It is vital players enjoy the level of quality being maintained a rest/active recovery period of session to ensure they put in the even when they are fatigued. This type of session is typically 4mins between sets (‘work to required work. When completing the game- run in the first few weeks of rest ratio’ of 1:1). specific actions with the ball it is pre-season but can be used to vital for players to concentrate, What are the key things to build up fitness in early season ensuring their technique is still How do I progress the look out for? for semi-professional and at the required level even when session? amateur players. This period Players must work at the tired, as would be expected in a consists of building the player’s When the players are familiar intensity prescribed through match situation. endurance base by combining with the session we can each part of the course. As the
He then sprints towards the last yellow cone on the touchline before jogging slowly across to the last yellow cone and then turns to walk back to the start 1 Each player begins at this start point
9 He immediately passes it back, moves around the mannequin, receives the ball again 2 He will run forward and jump the and finishes into the goal with a first-time shot hurdles continuously with both feet
3 As he lands, a coach 8 Once at the passes him the ball last blue cone he turns and sprints towards the mannequin where another coach will pass him the ball
4 He must control and dribble at match pace through 7 When the the cones and pass back to yellow cone has the coach before running been reached he diagonally across to the end turns and runs at cone 90% of maximum speed towards the next blue cone, then a recovery run to the yellow, and so on
5 He then turns and runs through the ladder at 90% of maximum speed towards 6 He then jogs across to the yellow cone at 50% of maximum speed and the first blue cone travels through the ladder working on some low-level footwork
ELITE SOCCER: PROFESSIONAL FITNESS 12 www.elitesoccercoaching.net SCOTT GUYETT HEAD OF SPORT SCIENCE CRYSTAL PALACE
The key elements of the session: • Acceleration • Teamwork • Positioning Early • Highenergy season – match simulation fitness session
Overview This session looks at getting the players back into specific game situations after a break in action. It looks at principles of play when both in and out of possession and also incorporates a strong physical element. The overall intention is to recreate movement patterns the players will make in defensive and attacking periods of the game. In addition, by setting the session up to simulate scenarios players will carry out during a match, we can begin to focus on some of the mental aspects of the game, as well as their physical fitness.
SET-UP AREA Up to a full pitch EQUIPMENT Balls, cones, goals, mini-goals SESSION TIME Key principles 20mins, Small-sided game 20mins, 11v11 20mins
ELITE SOCCER: PROFESSIONAL FITNESS 13 www.elitesoccercoaching.net SCOTT GUYETT CRYSTAL PALACE EARLY SEASON – MATCH SIMULATION FITNESS SESSION
high and players operating at The crosser must ensure that to cross, be that near post, far Crossing and full pace from the start. he has a quick look up before post, a lofted cross or perhaps a Finishing If you have two coaches on he crosses the ball to pick an whipped ball in around the back AIM: For the players to register either side they will just receive attacker out or put the ball in of the defender. a high speed run (HSR) as well the pass from the middle and lay an area for the forward player Another common mistake is the as having to perform a technical it off for the cross. You can use to attack. Both the centre- speed at which the crosser runs skill players for this, but it just means forwards need to communicate up to the ball. After the initial with each other and time their PLAYERS: 3v1 plus keeper that they won’t be involved in HSR it is important the player the centre. We will rotate the runs to receive the cross. slows down on his approach to SET-UP: Rather than simply defender after six repetitions. Although the defender has the ball and composes himself making players run from one a difficult task against two before making contact with the point to another we design a still forwards, the drills put him in ball. largely straightforward exercise What are the key things to a game-specific position. He that fulfils both physical (HSR) look out for? must move his feet and adjust How do I progress the and technical elements (cross We must make sure there is his body quickly to allow him session? or finish) of a match situation. quality in the passing, finishing to get into a good position to and defending. The first pass defend the cross. As always, it’s The progression for drill 1 We set up in groups of three out to the coach who is setting important to make it as close to would be to introduce an extra on the halfway line (or edge the ball is very important as it match play as possible for the defender and an extra attacker. of the centre circle), with two sets the tempo of that particular simulation to work. The extra attacker would coaches out wide to act as target repetition. If the pass out is slow A common mistake in this drill combine with the other two to men and a defence made up then the movements from the is players not picking the right ensure one player runs to the of a keeper and centre-half, as players will be slow. It needs type of cross. The crosser has edge of the box. This gives the shown. to be a well-weighted pass to plenty of opportunity in the player crossing the ball another This exercise is similar to a encourage a fast overlap for the run-up to the ball to look up and decision of who to cross to. counter-attack, with intensity player crossing the ball. decide how and where he wants
5 They venture into the box to get on the end of the cross
4 The other two players make their runs, at pace
2 A quality pass is played out to the coach
3 The player who plays it out wide then makes an angled run towards the ball in order to then deliver a cross
1 The ball starts in the middle and gets passed between each of the three attackers KEY Ball movement Player movement Dribble
ELITE SOCCER: PROFESSIONAL FITNESS 14 www.elitesoccercoaching.net SCOTT GUYETT CRYSTAL PALACE EARLY SEASON – MATCH SIMULATION FITNESS SESSION
If the focus of the day’s session positioned either on the left- or and make a recovery run. We Squeezing out of is about pressing the ball right-hand side depending on would expect our defenders to the box we will often use this drill the position they play. keep facing forward and return AIM: Through simple speed just before the main part of On the first whistle, players to position by getting low and preparation, to produce an the session as it involves a will squeeze up 18 yards shuffling backwards, while exercise that gets players number of accelerations and and hold that position. It’s midfielders and strikers would (particularly defenders) used to decelerations, with the idea important that the players are turn and recover into position, squeezing up the pitch. This is being to simulate a scenario in control at all times, so they ready to defend again. nothing revolutionary but it gets where the ball has been cleared should be accelerating and We must be sure to ask the players into good habits. and the team squeezes up decelerating to stop on the line. players to face different ways at together, as quickly as possible, PLAYERS: 8v8 At this point, players should be the start and keep them on their in units. communicating with each other toes ready to go. SET-UP: For this session the The defenders will line up to hold their line as they would The movements and patterns players complete two sets of across the goal line with do in a match. six repetitions with a 45-second for both drills can be taken into midfielders on the edge of the For the second set of these more specific game situations. rest in between. We can box, as shown. Central players manipulate the sets, repetitions runs, we will introduce a second stand in the middle of the line whistle. On this whistle the and rest periods to increase the and full-backs/wingers are difficulty level. players will change direction
The first whistle blows and players squeeze up 18 yards to hold that position, communicating with each other to hold their line as they would do in a match
In the next phase, and on the second whistle, players change direction and make a recovery run, with defenders still facing forward, returning to their positions by getting low and shuffling backwards. KEY Ball Midfielders and strikers turn and recover movement Player into position, ready to defend again movement Dribble
ELITE SOCCER: PROFESSIONAL FITNESS 15 www.elitesoccercoaching.net TOM WILLIAMS HEAD OF STRENGTH AND CONDITION TORONTO FC
The key elements of the session: • Speed • Agility • Reactions • Technical Position- skills specific coaching
Overview Providing conditioning drills that can transfer to each position is paramount in modern football, and with that, game terminology to conditioning exercises is key in the transfer to match day situations. So this session focuses on reactive speed and agility in a variety of defending situations, covering game- related conditioning that is specific to the movement patterns for defenders. A cluster bomb approach has traditionally been used where all players complete fitness and running sessions to improve physical qualities, yet a conditioning session that encompasses positional- specific movement allows players to understand the reason why they are participating, as well as providing an accurate conditioning stimulus. A typical comment associated with players’ speed and agility is that they “need to move their feet quicker!”, so why not train speed and agility in an environment where we’re asking them to react faster too? The traditional approach of throwing a few ladders and hurdles out and asking players to work through them has moved on; players must now move efficiently in environments they encounter in game situations. The session works specifically on game-related movements for defenders and these can be easily transferred in any game-related scenario.
SET-UP AREA Up to a half pitch EQUIPMENT Balls, cones, goals SESSION TIME 30mins
ELITE SOCCER: PROFESSIONAL FITNESS 16 www.elitesoccercoaching.net TOM WILLIAMS TORONTO FC POSITION-SPECIFIC COACHING Press and release 1 2 AIM: The aim here is to 3 develop reactive speed and agility in game situations. PLAYERS: 2 SET-UP: Players start in the box, reacting by touching the number of the pole called out by the coach. On the command – “press” 3 4 – both players exit the box at the bottom end. A colour will now, additionally, be called out – for example, “press, yellow”. Here, the closest player will press the corresponding colour, with the other player providing cover. This will then reverse to the next colour and the other player will press the other colour. Players then sprint through to finish. Players initial react by touching the number of the pole called within the square
BLUE
In the next phase on the breakout, the first player to the colour-assigned pole touches while the other works behind him in covering Periodisation of the training game (2v2) exposes players to repeated players can work repeated bouts for a week powerful actions; therefore conditioning longer period of time. For example, in the It is important to periodise the training must replicate this. session outlined, part A is a power-based week effectively. My previous experience So the outcome of the session is practice, therefore 5-8 repetitions with involves theming training days based on important in terms of understanding less than 6secs of work time prescribed, the overall outcome – for example, larger- a prescribed time. Similar to theming with 1-2mins of rest. Part B, however, can sided games (10v10) involve greater sessions, time can dictate the required be used as a conditioning session where distances at higher speeds, therefore outcome. For short powerful results, 10-15 repetitions of 30-60secs of work is planning a conditioning drill that exposes lesser repetitions can be completed ideal. the players to this physical quality is over a shorter amount of time. However, important. Likewise, a small-sided if a conditioning stimulus is required,
ELITE SOCCER: PROFESSIONAL FITNESS 17 www.elitesoccercoaching.net TOM WILLIAMS TORONTO FC POSITION-SPECIFIC COACHING Press and cover
the back four YELLOW AIM: Now the aim is to develop defensive balance and conditioning PLAYERS: 4 SET-UP: Players are continuously moving sideways and, on command, a colour is called. The closest man – player 1 – must press, then player 2 covers (as practised in ‘Press and release’, with players 3 and 4 sliding over to create balance. On the command “squeeze”, all players sprint to the halfway line and backpedal to the start to recommence the session. To progress this practice, we will introduce balls instead of coloured poles for a more specific game scenario. On the call, the first player presses, while others fall into cover and balance mode behind him
SQUEEZE
“Squeeze” is called and this is the stimulus to reset, at first running to the halfway line before backpedaling back to the start position
Further progressions can evolve into a technical main focus is for players to to assess, make decisions The session itself can then (rather than physical) practice. develop a high level of reaction and react. These are all be progressed into a larger Moving on again, multiple time to a certain stimulus, and fundamental in elite football. space where players are commands can be issued with this reaction time forms the The practice will draw out a exposed to greater distances distances becoming smaller, building blocks for the speed variety of learning and physical and speeds. As already stated, giving players a shorter time to that follows. Players must be outcomes. Accept too that a ball can also be added to react. able to exert force explosively, certain players may react enable players to assess and limiting the amount of time slower than others; therefore react to defending in a technical their feet spend on the floor repetition of either or both What are the key things to context, but the important and accelerating in the desired exercises combined with look out for? aspect of the session is the direction. longer distances can aid player reactive speed and agility. It is Physically reactive speed We also really need players improvement. therefore essential that this is and agility is a fundamental to harness the cognitive not overlooked, and the session aspect of elite football. The processes, fuelling the ability
ELITE SOCCER: PROFESSIONAL FITNESS 18 www.elitesoccercoaching.net PETE TIERNEY POSITION LMA AMBASSADOR
The key elements of the session: • Strength • Conditioning • Repetition • Stability
Specificity of movement Sport science and medical working in collaboration to a common goal
Overview Specificity in training has grown in popularity in football (and team games in general), with an increasing focus on the conditioning of players to be more position-specific, and thus relating more explicitly to the physical, technical and tactical demands of games. Football has adopted the use of position – and sport – specific modes of training primarily largely through the employment of small-sided games. SET-UP These provide an optimal method for observing AREA increasing physical, tactical and technical Gym and pitch characteristics, from 2v2s upwards. EQUIPMENT Physiotherapists will work with strength and None conditioning coaches to develop each player’s SESSION TIME performance of functional specific movement 60mins actions and patterns. Of course, in football, many of those movements are dynamic, variable and unpredictable, so the analysis of player-specific functional movement capabilities should be evaluated as a component of overall performance.
ELITE SOCCER: PROFESSIONAL FITNESS 19 www.elitesoccercoaching.net PETE TIERNEY LMA AMBASSADOR SPECIFICITY OF MOVEMENT
systems that automatically physiotherapists and strength successful completion, with Motion determine the best route and coaches. change of direction being the Assimilation even reconfigure during the When moving, the body most frequent of all movement Performance journey to ensure an optimal constantly compensates actions, and when performed, result. It is these principles to maintain balance there is a direct correlation with System (MAPS) we use with the players. First and stability by varying stability. For any journey we embark we assess key identified recruitment of motor units The following illustrates how on we need to identify the start movements, then prescribe for co-ordination and efficient this all links together with point and destination, and how bespoke programmes that completion of movement. an example of a bespoke we are going to get there. Put athletes perform at least Football movement programme that players in a motoring context, years twice a week as a joint prehab/ requires fast automatic follow, increasing in sets and ago a road map would be used strength and conditioning motor reactions that need reps as efficiency improves. for this, whereas nowadays session. Players are constantly compensatory recruitment we have satellite navigation assessed using video analysis, and implementation for
Turn-out in match play
Turn-out in training Turn-out in the gym
KEY Ball movement Player movement Dribble
ELITE SOCCER: PROFESSIONAL FITNESS 20 www.elitesoccercoaching.net PETE TIERNEY LMA AMBASSADOR SPECIFICITY OF MOVEMENT
Components can be and efficiency of movement time, put together an exercise Practical incorporated within general in order to complete the task library that is structured to implications warm-ups before main successfully. This therefore include levels of difficulty football sessions as there mirrors match play situations and complexity that are for coaches and will be some of the exercises in a controlled and structured incorporated within players’ support staff that cross over between environment, allowing a rehabilitation and ‘return to each athlete. Furthermore, platform for the player to play’ strategies, moving from training sessions can be set improve performance and balance to stability, increasing This tool has the flexibility to up to incorporate the practice relate to the specificity of the speed of movement then be employed in all areas, be of these specific movements, sport. linking movement actions to that the gym or anywhere where the player receives more complex patterns. else – it is relatively easy for This tool requires no expensive the ball with his back to players to perform as part of equipment and can be utilised the mannequin and turns, their movement preparations by all departments. Indeed, focusing on control, stability before training. our physiotherapists will, over
Bespoke exercise programme in the gym
LEVEL EXERCISE KEY POINTS MATRIX
Bosu jump squat Start in the squat positon Level 9 Jump squat bosu* Squat Jump up and return onto bosu Stick on landing in squat position
Lunge-arms at 90/90 Lead foot is landed and remains flat with no heel raise Level 3 Deep forward lunge Lunge The focus is on keeping the hip, knee and ankle in line The trunk must be stable, no lean
Stand on one leg and perform a squat Single leg squat, arms to Focus on hip/knee/ankle position Level 6 Single leg squat the side Glute activation Achieve 120-degrees knee flexion
Stand on one leg with five cones around the player He bends down and touches each cone with any hand Level 19 Star 1 Stability-balance He does not come back up in between Focus then on ankle and knee alignment
Stand on one leg Level 3 Hop forwards two hops and stick-stabilise the ankle Double forwards linear Focus then on glutes activation to stabilise the hip
Landing mechanics Lateral hop from one foot to the other, then back stick on landing Level 5 Flex knee 120 degrees lateral Lateral hop –hop back Keep hip, knee and ankle in line Quick explosive movement on first landing
*As a safety precaution it is advisable to have assistance with the jump squat bosu
ELITE SOCCER: PROFESSIONAL FITNESS 21 www.elitesoccercoaching.net PETE TIERNEY LMA AMBASSADOR SPECIFICITY OF MOVEMENT Three exercises from a bespoke programme
Single leg squat (level 7) This exercise is designed to work on balance, co-ordination, strength and joint alignment
Bosu jump squat (level 9) This exercise works on jump mechanics from unstable surfaces, offering stability through movement with the participant remaining balanced on landing, with hip drive and joint alignment
Lunge (level 3) This is a deep forward lunge, with stability through movement, and offering ankle to knee hip alignment, planting the foot flat before driving back to stance position
In conclusion injury the bespoke exercise This structure ensures match action quicker. It is also This standardised tool programmes are specific players have the ability to used in preventive strategies assesses specific movement to those requiring dynamic perform these actions on the employed as part of a player’s actions and patterns that movement actions in the pitch with greater efficiency, overall physical development. are performed in elite level game and enhancing the thus enabling them to return football. In returning from recovery process. to training and competitive
ELITE SOCCER: PROFESSIONAL FITNESS 22 www.elitesoccercoaching.net RICHARD BUCCIARELLI & FARZAD YOUSEFIAN PRESIDENT AND STRENGTH AND CONDITIONING COACHSOCCER FITNESS, CANADA
RESEARCH: Treadmill training
Overview This study looks at the effectiveness of treadmill versus ground- based over-speed training (increasing speed of leg muscle contraction) on speed, power, and high-intensity running ability. For the research we used elite youth female soccer players at SC Toronto, but predict that the findings are largely uniform across all competitor types. Speed is a critical characteristic of performance in female soccer; it is the ability to achieve maximum velocity, typically determined by the equation ‘stride length x stride frequency’. Speed in soccer requires maximum velocity, maximum acceleration (change in speed), repeated sprint sequences and intermittent high intensity running activity, which is what this research assesses. Research by Krustup et al in 2005 found that the average number of sprints per game in elite female soccer was 26, showing how valuable perfecting the elements behind this skill is. In addition to that, the average sprint distance in female soccer (during the game) was 17.3 yards, and this statistic has been worked into the practices that led to the research being obtained.
ELITE SOCCER: PROFESSIONAL FITNESS 23 www.elitesoccercoaching.net RICHARD BUCCIARELLI PRESIDENT AT SOCCER FITNESS, CANADA &FARZAD YOUSEFIAN STRENGTH AND CONDITIONING COACH TREADMILL TRAINING
Past research The performance of the two groups of players was measured across six activities: In the past, a considerable amount of research has been done with Ground-based training Before the aim of improving acceleration After and improving stride frequency, but our attention was focused Treadmill training Before After 1 2 3 1 2 on maximising the efficiency of training for elite athletes, and one Counter Movement Jump Squat Jump of the ways in which we do this is through the use of a high speed running treadmill. 0 5 10 15 20cm Counter 20.81cm Treadmill training is an alternative 21.71cm method of over-speed training, Movement 21.36cm and may be effective in improving Jump 21.95cm
stride frequency by increasing the 5 10 15cm speed of leg muscle contraction 18.75cm when running. It may also be Squat 19.54cm advantageous to elastic loading Jump 17.49cm devices because workload can 18.68cm be customised to each individual athlete, and also because workload can be more easily 0 200 400 600 metres controlled, allowing coaches to Yo-Yo 765 metres focus on quality of movement. 830 metres Intermittent 660 metres It has also been shown to increase Recovery Test 825 metres activation of specific muscles involved in sprinting, i.e. hamstrings and hip flexors, yet to date, Yo-Yo Intermittent no studies have examined Recovery Test the effects of high speed treadmill training on acceleration in youth female soccer players.
Methods Sprints Treadmill Training group Use of a Tuff Tread HS Elite High Speed Running Treadmill (maximum speed 30mph) maximum incline of 40%, and the use of un-weighting harness (for safety, and to allow 0 1 second 1.90 seconds athletes to reach speeds higher 10m 1.95 seconds than they can normally reach on Sprint 1.91 seconds the ground). 1.88 seconds
Ground-based Training group In 1 2 3 seconds contrast, a six-week (two sessions 20m 3.43 seconds per week) training-based study, 3.49 seconds with training protocols based on Sprint 3.40 seconds 3.38 seconds Upton 2011 research. The Ground-based Training group 1 2 3 4 5 seconds used a standardised 10-minute 30m 5.65 seconds warm-up, 10 x maximal effort (3- 5.71 seconds Sprint 5.58 seconds 4s) assisted sprints (power cords) 5.53 seconds of 25m, with 5m of acceleration and 5-10m deceleration, and 180secs rest between repetitions. Conclusion The Treadmill Training group used a standardised 10-minute warm- From the results, we found that treadmill training was shown to be effective in improving up, 10 x maximal effort (3-4s) high acceleration (10-yard sprint) and high intensity running ability in the Yo-Yo Intermittent Recovery speed treadmill sprints at 120% Test (YYIRT). maximal running speed, and with Treadmill training and Ground-based training were both shown to be effective at improving leg 180secs rest between repetitions. power (squat jump) – it is possible that the improvements resulting from increased acceleration ability led to better neuromuscular recruitment, which had an effect not only on acceleration ability, but also on jump ability and high intensity running ability.
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