Pre-season Thoughts…
Pre-season Thoughts…
As the pre-season approaches, coaches will be scrambling for ideas on how to bring their players ‘back to fitness’ in the most efficient way possible. Firstly it is important to define the term ‘fitness’. General fitness refers to a person’s overall health and ability to perform daily activities; specific fitness requires a person to develop the physical capabilities to meet the specific needs of an activity. In the latter, as a coach it is important to first identify the specific physical requirements of that sport, and then design sessions to develop those attributes within the player.
Basically, what does the game look like? What type of movements does a player perform? Over what distance are they moving? For what length of time are they performing these movements?
Now, whatever age group you coach, none of the answers to the questions above will include the words: hills, sand-dunes, running-tracks, ladders or laps.
The FA Youth Award Module 2 focuses on Developing Practice and investigates returns (outcomes) from particular practice. The over-arching message is that you get out what you put in to a practice. So if you spend weeks passing a ball against a wall, you will get very good at passing in a straight line and receiving a ball from a straight line, under no pressure and under no variance of trajectory. The same applies for fitness, if you spend your time running laps, your body will become very effective at running laps: at the same pace and in a straight (well, slightly curved) line. Anyone who stays fairly fit through running (for example) and then tries a new activity will agree – the day after that new activity, aches appear in places you didn’t know existed. The reason for this is that each activity will require different movements, and therefore different muscle groups. When you perform your one-off activity (for me, it was Insanity Workout DVD!!!....it took me a week to recover) you shock the muscle groups that are not used to being tested. If you spend your pre-season performing tasks that are not relevant to the game the players play, your players will receive that same reaction. They will be physically fit to perform certain tasks but not fit to actually play the game itself.
With this in mind, it is important to design sessions that mirror the physical demands of the game. The game is variable; it has periods of medium intensity with regular bursts of high intensity movements. Movements are multi-directional whilst using the ball as a reference point. Spaces vary, as do numbers. Players are under pressure from opposing players; they play towards an opposing goal and defend their own.
If we design sessions that look like the game, the players will be practicing movements that are relevant and improving their specific football fitness.
Some helpful tips for pre-season:
Small-sided games will increase ball contacts and will encourage movements to create space, attacking and defending 1 v 1.
A carousel approach is a good way to utilise time and ease transition between practices. Vary the intensity of each practice, so as the players travel around they will work at varying rates and have moments of rest.
3-team games provide a good work:rest ratio. Two teams playing and the third surrounding the pitch acting as bounce players. This will provide the outside players with some rest and increase the time the ball remains in play for the two teams playing.
Rest and Water: ensure players have adequate rest periods. Younger children, particularly, will feel (or say) they don’t need a break or are not thirsty – make sure you make time for drinks break despite this.
Allow football to be fun, no matter what age the players you work with are.
5-11 remember to focus on FUNdamentals!
3v3 (Numbers can vary) – time the run into the end zone, one touch finish.
1v1 Two Goal Game – red attack horizontally and defend vertically; blue opposite. Play 1v1, and when the ball goes out or a goal is scored, the next two players go. High intensity with rest inclusive.
Circle Practice: 3 on outside, 3 inside. Inside players receive, play, get through the square and find another ball. Vary the task – pass, volley, receive and pass to another outside player. Work for 30 seconds – 1 minute and swap. High intensity with rest periods.
An example of a three team game – players on the outside play with the team in possession and are limited to two-touch to encourage ball in play. Play timed games (3 minute games) or first to score / score two goals and rotate teams.