FITNESS4SOCCER: Training.: Training plan.
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Training for the season,is split into a series of periods each period for a specific parameter of training. Each period has its own separate schedules, which even though certain standards are strictly adhered to,are totally flexible on a day to day basis,according to the needs and mental & physical condition of the players.
Period 1/. Covers the initial phase or pre-season training,which is a generic conditioning programme for the whole squad ,and is primarily of an aerobic nature. Interval training, mixed with ongoing introductory drills( correct running actions,body alignment,breathing techniques,recovery practices etc.). No maximum intensity training to be undertaken during this period,70% of maximum only.Sub-maximal body conditioning routines ,(push-ups,sit-ups,leg raises),are also worked on.All new players are introduced to correct stretching and flexibility procedures(foot positioning,relaxed stance,and the importance of rhythmic bilateral development).The players ongoing education concerning all of the above details is very important to improve the players conditioning ,mental/physical,and also to build a strong base of injury prevention. This initial period lasts for approximately one month.
Period 2/.The second phase still is sub-maximal in its construction, but with a graduated increase to 75-80%.Interval training ,still mixed with graduated body exercises,but now introducing a partner(either as a helper, a training aid, a motivator). During this second phase the new players are instructed in correct, and safe, weight training routines.Correct hand positions.grip distances,breathing techniques as well as the mechanics of each exercise.The safety aspect of weight training is emphasised over& over again,as already stated in phase one,injury prevention is a crucial factor in the everyday life of a professional soccer player.This second period lasts approximately two weeks.
Period 3/.The third phase whilst still being sub-maximal and basically generic(even though during this phase, players with obvious physical deficiencies,are instructed with routines to improve their levels),sees a gradual increase in overall training intensity 80-90%.More specific match like drills are introduced,along with high repetition soccer-specific kicks,turns,spins,jumps, all worked to music,to give each player a sense of rhythm,timing,spatial awareness,and also a very balanced physical development.Weight training is still of a generic level.This period lasts for approximately two weeks,and during this period (which usually involves a training camp,and a number of training games),each players actual match physical condition is carefully monitored,and assessed by the coaching staff.Any weaknesses are scrutinised, assessed and corrective measures are taken.All injured players are monitored on a daily basis,and are given individual supervised routines.This is a crucial period for gauging each players physical ,mental,tactical,technical,and response to team dynamics.
Physical Testing:
Each player during this initial or pre-season period is given a series of physical tests,each test specifically designed to give an indication of the players current condition.The overall mean average of the teams condition is also mapped,this mean average compared with the same data from other teams. These tests are usually administered during Phase 1/.and
Phase 3/.The following tests are then routinely taken during monthly intervals to give relevant information to the coaching staff to act upon accordingly.
TEST 1/.
50m.Sprint test. To test each players pure speed.
40 Second distance test. To test each players power endurance.
Standing long jump. To test each players strength/power.
Standing triple jump. To test each players bilateral strength/power.
All of the above periods are as generic as possible because to specialise at this time would be counter-productive,and could also be dangerous.Without a base level of aerobic,strength,and flexibility training,injuries can occur.Once every player has this level,then the stage one of periodization has finished.The week before the season starts is a time of fine tuning players ,their reactions,their mental visualisations and above all a re-confirmation of their talents.No negative comments,no doubts,no stress about losing,etc. matter how well each player has performed during the pre-season if any levels of stress are allowed to grow then the mental process acts like the handbrake of a car retarding physical motor skills!
The pre-season period is very important,but even so it is still only the beginning of a long and arduous seasons work.Physical training is an ongoing process ,with always some aspect of each and every players condition needing constant upgrading(or in some cases downgrading because of overtraining).There is no such thing as peak condition for a soccer player,because of the length of the season .The more important data must relate to the overall condition of the team,
a balance within each individuals conditioning(strength,speed,
flexibility,endurance,etc.)and the overall balance of the team.
Period 4/.The fourth phase of training now during the actual season is of a totally different intensity.The training for each player becomes more specifically tailored to his individual needs.A generic level of conditioning is still maintained for the group ,everyday drills geared to maintain certain paramaters,but aside from this, an individual
is given a training prescription to improve his weaknesses.The prescription would follow these outlines;
1/.STRENGTH: To improve overall body strength bilaterally.
2/.SPEED: To improve reactive speed,pure speed,and speed endurance.
3/.FLEXIBILITY: To improve dynamic flexibility,and static flexibility.
4/.MEDITATION: To improve relaxative and focusing abilities.
5/.NUTRITION:(See separate information):
Within all of the above menus are sub-menus,to follow.
1/.(a)Upper body training,chest,back,shoulders,arms,abdominals.
(b)Lower body training,quadriceps,hamstrings,calves,adductors.
Within these sub-menus,there are sub-menus,to follow.
(ai)Chest;Bench Press,3x10,------Maximum weight.
Flyes, 3x10-------Maximum weight.
Push-ups, One set to failure.
(ai)Back;Pull Downs,3x10---------Maximum weight.
Straight arms,3x10------Maximum weight.
The above are only sample prescriptions,and the percentage of Max 1.
training frequency,rest periods,etc.would be filled in on an individual basis.All prescriptions would follow the above guidelines.
This period of training basically covers the first half of the season,
running from the last week in April,until the mid-season break.Of course even though we have to work to certain parameters,every days training is discussed thoroughly by all the coaching and medical staff.During this period of the season the testing procedures are of paramount importance,giving invaluable data,as to the precise physical condition of each and every player.One aspect of training is very carefully monitored during this phase,that of overtraining.If in
reading of the test results,that one or two players levels are down then their schedules are adjusted accordingly,but if the mean average of the whole group is down, then either rest,or recuperative training is prescribed.
Period 5/.During the mid-season break,in which the players take a holiday for one week(totally away from football and training)the training reverts back to the generic level of periods 2/.and 3/.all worked sub-maximally ,including interval training,graduated body exercices,and general mobility and agility drills.This period lasts for approximately two weeks.
Period 6/.Basically this period between the 18th.August and the end of the season follows the same guidelines as period 4/.All training specifically geared towards the individuals needs(obviously within team parameters).Very close scrutiny is kept on rest and recuperation during this crucial time of the season,as a physical and mental freshness must be achieved at all times.Overtraining causes more problems than a lack of conditioning during this phase.
Period 7/.This period of the year at the end of a arduous season gives the player a rest time,but resting in an active fashion.So a Winter Maintenance Programme,is undertaken.
Daily: Inside crescent kicks,25 each leg.
Outside crescent kicks, 25 each leg.
Inside high knee kicks,25 each leg.
Outside high knee kicks,25 each leg.
Press-ups+Sit-ups,20+20,with no rest in between.(Rest).
Press-ups+Sit-ups,15+15,with no rest in between.(Rest).
Press-ups+Sit ups,10+10,with no rest in between.(Rest).
Twice weekly: Either jog,cycle,stairclimber,stepmaster,powerwalk,
swim,etc, continuously for 30 minutes.
Voluntary all players: General weight training at gymnasium,low intensity,total body.On all of the routines quality of movement must be maintained!Each player is actively encouraged to partake in their
own recreational training,ie;golf,tennis, horseriding etc.As part of this recreational training massage,sun-bathing, hot-baths,saunas are highly recommended.
ROGER SPRY.
For further information contact:
Roger Spry
