5.1.2 Higher/Intermediate Preparation of the body Football

Creating a training programme There are a number of factors which have to be considered when creating a training programme... Q.What are they? Phase of Training Principals of Training Methods of Training

Phases of Training Training can be done at 3 times of the training year in football. 1.Preparation period – Pre season 2.Competition period – During the season 3.Transition period – Off season – When do these phases take place? – What are the objectives of each phase? – What types of training do you think are most appropriate to each phase?

PRINCIPLES OF TRAINING We need to establish our current level of fitness, our training goals and consider the principles of training as a pre-requisite for creating a Training Schedule to improve our fitness for football. FREQUENCY - How often. (at least 3 times per week.) INTENSITY - How hard. (ie 70%MHR) DURATION - How long. (30mins or 4 sets of 12 reps) RECOVERY - How much rest between sessions / sets /reps/per week. REVERSIBILITY - Use it or lose it. OVERLOAD - Increasing F-I-D throughout the programme *** SPECIFICITY - Specific to demands of activity and level of fitness. ADAPTATION - Adaptation to cope with demands of training. PROGRESSION - Gradual overload over set period of time.

Methods of Training Continuous Training Fartlek Training Circuit Training Weight Training Interval Training Flexibility Training What other training do we do? Can you clearly describe a typical training session? Can you describe a block of training?

How will we monitor your progress? Training Diary Testing What others can you think of? What are the benefits of monitoring your training?

“…I kept a record of my training in order to monitor my improvement. Keeping an accurate training log allowed me to set regular, realistic short term targets for improvement in football…”

TRAINING TARGETS The creation of a specific Training Programme is vital in addressing the needs of the individual player. The data gathered must be analysed and short and long term targets must be drawn up. “ from the data I can see that my cardio respiratory endurance is poor as I was only able to run 400m in the 12 minute cooper run. The national average for my distance was very poor. This may explain why my performance deteriorated in the game. From 20mins onwards I was less effective in the areas of control and passing.” This information highlights and an immediate short-term goal can be made, for example: In training I will ensure that I use drills that work on CRE as well as control and passing. Long-term goal - the player could look to address improving Cardio-Respiratory Endurance in Football. The creation of targets relies upon – Present level of ability / performance (fitness / skill level) Positional responsibility (role within team) Time available to meet targets (must be realistic) Monitoring and evaluating progress (using training diary)

Homework for 24 th January (a)Select an aspect of fitness. Describe in detail a training programme to develop this aspect of fitness.(5) (b) How did you apply the principles of training to your training programme? (5) (c) How did you monitor the effectiveness of your training programme? (3) (d) Why was it important to monitor your training programme? (3) (e) Describe the effect your training programme had on your performance. (4)

3 types of fitness (mental, physical and skill related). Each type has various aspects of fitness: Mental Determination Motivation Level of Arousal Concentration Managing Emotions Physical Cardio-Respiratory …Endurance (CRE) Power Strength or Strength …Endurance Flexibility Speed or Speed …Endurance Skill Related Agility Balance Co-ordination Reaction Time Movement Anticipation Timing

FITNESS FOR POSITION Football requires a combination of Physical, Mental and Skill Related factors that are generic to all positions. However, there are some aspects of fitness that are more prominent in one position than they are in another. For example…

MIDFIELDER Speed – Acceleration into the tackle, short fast runs to support strikers, tracking back to close down opposition. Strength - Holding-off opponents while in possession, tackling, strike the ball in long cross-field pass. Motivation – Desire to perform at as high a level as you can, and a desire to improve the quality of your performance. Agility - Change direction quickly to dribble past an opponent, to lose a marker, Cardio-Respiratory Endurance – To continue to make runs (jog, mid, sprints) throughout the game, getting back to defend late in the game. Timing - Tackling to avoid unnecessary fouls, timing overlapping runs to avoid being offside.