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Youth Football (soccer) Periodisation

  1. Continuous Professional Development 12th February 2018 Philip Joe Cauchi – 2018
  2. To identify the importance of Periodization in optimizing performance and prevent the accumulation of fatigue thus reducing the risk of injuries.
  3. • Understand what periodization is. • Understand how to manipulate exercises to stimulate different fitness parameters. • Understand the difference between fitness vs. freshness. • Understand how to overload training from time to time to progress and stretch the physical capacities of the players. • Understand the principles of periodisation and how to plan a training week.
  4. Workshop – What is Periodization? 1. Which one of the below statements BEST describes periodization? a) The planning of training sessions over a week b) The planning of fitness training c) The planning of every component in football except tactics d) The planning of training and matches e) The planning of every football activity including prioritizing training components (sequence of exercises done during the week and also within the same session) 2. The style of play (game model) is important because… (choose ONE) a) We will know how many sprints, squats we will have to perform during the week b) We will plan better attacking and defending training sessions c) We can design and implement exercises that best improve the team’s performance on the field of play
  5. • Periodization includes planning every football activity – training and matches. • Involves prioritizing training components 1. Recover from previous match 2. Develop/maintain the bio-motor abilities in respect of the next match 3. Prevent over-reaching thus be fit and fresh for the next match 4. Prevent injury through appropriate planning
  6. • Our playing identity – style of play. Example: counter, direct, long ball, high press, short constructive build- up. • Our system of play including the characteristics of our players. Example: 1-3-5-2 using wing backs bearing high aerobic and anaerobic endurance bio-motor capacities. • Tactical demands imposed on our players during match play. Example: press in the attacking third, press in midfield and press in the defending third.
  7. Start from the game – 1-3-5-2 as an example Wingbacks in all phases of the game Need to cover long distances at high speeds Taking part of the game for training endurance within a position specific game situation Designing a training exercise Play 4v4 to develop specific endurance
  8. 8+GKv8 with Wing Zones Wingbacks experience similar physiological stress as they do in a real match and they are allowed to move in coordination with their teammates and the requirements of the match situations. Such as combining play with the closest midfielder and dropping into a 3- 4-1 shape Match realistic training
  9. Interval runs that stimulate similar physiological response as the match Example: Run a distance of 40m in 6” then rest for 18” and repeat for 6 times 6x6” – 18” rest High Intensive effort interspersed with periods of recovery
  10. Global – 11v11
  11. Global – 11v11 7v6
  12. Global – 11v11 8v7 2v1
  13. Global – 11v11 8v7 2v1 1v1
  14. Workshop– Bio-Motor Abilities Letter Description True False a The bio-motor abilities are: Strength, Speed, Endurance (stamina), Suppleness and Skills. b Speed can best be developed in games of 6v6. c 1v1 and 2v2 exercises are great tools to develop football strength. d Games to develop strength should be played in big areas with large numbers. e Games of 8v8 can be used for both endurance and strength. f Progression in fitness can be done in several ways. One of them is by decreasing the rest period between repetitions. g Shooting is a form of strength/power. h Games of 1v1 and 2v2 should be of a very long duration. Five minutes and above.
  15. Performance Strength Stamina (Endurance) Skill (Coord.) Suppleness Speed Parts to stimulate the growth of different bio-motor abilities Functional Strength; 1v1, 2v2 with shooting Interval runs; Small Sided Games (SSG) 4v4, 6v6, etc 1v1 to finish; 2v1 attack Small Sided Games and Rondos Strength Stamina Speed Skill
  16. 1v1, 2v2 3v3, 4v4 5v5 – 7v7 8v8 – 11v11 Duration (mins) Size of Pitch (Area) Strength Extensive Interval Intensive Endurance Extensive Endurance Number of players
  17. Strength
  18. 2v2+GKs Strength Maximal effort required Area: 20m x 15m No of games: 6 Duration: 1’ Rest: 3’ Many actions per minute: shots, tackles, passes, saves, etc
  19. Defending in Midfield 3v3+Target Extensive Interval High Intensive football actions Area: 20+5m x 20m No of games: 6 Duration: 2’ Rest: 1’
  20. GK+6v.6 Compact Defending Game Intensive Endurance Ability to keep playing football with minimal accumulation of fatigue Area: 50m x 35m No of games: 4 Duration: 5’ Rest: 1’
  21. 4v4+GKs Extensive Interval The ability to maintain playing football at a high intensity Area: 40m x 30m No of games: 6 Duration: 3’ Rest: 1’
  22. Sets Repetitions Duration Rest Pitch size Number of Players Constraints Between Reps Between Sets Touches Playing in a numerical disadvantage Man-to-man / zonal marking 1-0 down 5’ to go
  23. Figures are just to provide an example 1v1 • 2 sets • 6 reps • 20”:60” • 2’ rest between sets 1v1 • 2 sets • 7 reps • 20”:60” • 2’ rest between sets 1v1 Same sets, reps and rest periods but attacker receiving with his back to defender Strength Week 1 Week 2 Week 3
  24. 1v1 – Four goal game Strength in the duel Maximal Intensity Sets: 1 Repetitions: 6 Duration: 15”- 20” Rest: 60”
  25. Figures are just to provide an example Week 1 Week 2 Week 3 8v8 • 80mx50m • 2 games • 8’ play • 2’ rest 5v5 •50mx30m •4 games •5’ play •2’ rest 3v3 •30mx20m •6 games •2’ play •1’ rest Endurance
  26. Figures are just to provide an example Week 1 8v8 • 80mx50m • 2 games • 8’ play • 2’ rest 8v8 • 80mx50m • 2 games • 9’ play • 2’ rest 8v8 • 80mx50m • 2 games • 10’ play • 2’ rest Progression of 8v8 games Week 4 Week 7
  27. Figures are just to provide an example Week 1 Week 2 Week 3 1v0 to shoot • 20m to 30m distance • 2 sets • 6 reps • 5”:50” 1v1 to shoot • 20m to 30m distance • 2 sets • 6 reps • 5”:50 1v1 from cross Same training load as in week 2 but attacker tries to anticipate defender from cross Speed
  28. 1v1 from the cross Explosive football actions Maximal Intensity Sets: 2 Repetitions: 6 Duration: 3” Rest: 30” (reps) ; 2’ (sets) Short duration and long rest
  29. July August September December May Gradual Build-Up Quick Build-up Gradual Build-Up Better adaptation of the body Less risk of injuries More training time More playing time Solid Foundation of Game Model Less accumulation of fatigue More fresh players
  30. PLAYER 1 PLAYER 2 PLAYER 3 Fitness v. Freshness Absolute Football Fitness Freshness 1. Which player has the highest absolute fitness? 2. Which player has the lowest absolute fitness? 3. Which player will have the highest fitness output?
  31. FATIGUEPhysical Mental 1. Slows down the nervous system. 2. Muscular work is negatively affected. 3. Loss of coordination. 4. Injuries more likely to occur. 1. Negatively affects the ability to think and make decisions. 2. High frequency of technical- tactical errors. Reduction In Performance
  32. Workshop– Principles of Periodisation? 4. Put the below bio-motor components in the order of how they will be trained during the week. STRENGTH ENDURANCE (STAMINA) SPEED
  33. • Takes approximately 48 hours. After that no need to waste a training session on recovery. • Period to repair muscle damage. • Recover from mental fatigue. • Train in a way which prevents further muscular damage or developing further mental fatigue. Principle 1 – Recover from previous match Sunday Game Monday Tuesday Wednesday Thursday Friday Saturday Sunday Game
  34. Sunday Game Monday Day off Tuesday Football Technical Tactical Training-Strength Wednesday Thursday Friday Saturday Sunday Game • Takes approximately 48 hours. After that no need to waste a training session on recovery. • Period to repair muscle damage. • Recover from mental fatigue. • Train in a way which prevents further muscular damage or developing further mental fatigue. Principle 1 – Recover from previous match
  35. • Emphasise game intelligence based on the game model and system of play • Friday: Speed and Agility – longer distances even up to 30 meters • Saturday: Speed and Agility – Shorter distances of approximately 10 meters • Watch out for duration of reps and total volume – avoid accumulation of fatigue Principle 2 – Prepare for next match Sunday Game Monday Day off Tuesday Football Technical Tactical Training-Strength Wednesday Thursday Friday Football Tactical Training – Speed and Agility Saturday Football Tactical Training – Activation Sunday Game
  36. • Stretch (improve) football endurance parameters • Maintain many actions per minute Principle 3 – Football Conditioning Training Sunday Game Monday Day off Tuesday Football Technical Tactical Training-Strength Wednesday Football Conditioning Training – Endurance Thursday Day off – Rest Friday Football Tactical Training – Speed and Agility Saturday Football Tactical Training – Activation Sunday Game
  37. An Alternative Possibility Sunday Game Monday Recovery Session Tuesday Day off – Rest Wednesday Football Tactical Training – Strength Thursday Football Tactical Training – Endurance Friday Football Tactical Training – Speed and Agility Saturday Day off – Rest Sunday Game Acquisition days
  38. Phase Duration Monday Wednesday Friday Sunday Pre-Session Workout 20’ Full Body Strength (Core & Upper/Lower Body) Full Body Strength (Core & Upper/Lower Body) YOUTHLEAGUEMATCH Warm-Up 10’ – 15’ Intensive Warm-Up: Movement activation and coordination (balance + comb/trans of movements) Extensive Warm-Up: Movement activation and coordination with the ball (spatial awareness + comb/trans of movements) Intensive Warm-Up: Movement activation and coordination (reaction speed + comb/trans of movements) Speed and agility: 3 sets x 4 reps x 15m x 3” – 30” Rest Game 1 12’ 1v1 with GKs and 1v1 Line Soccer (2 sets x 6 reps x 10” – 1’R) 4v4 Line Soccer and 3v3+GKs Build-up v. Pressing Game (3 x 3’ – 1’ Rest) 8v8 defending from the front game – 2 zones (2 x 5’ – 2’ Rest) Practice 1 10’ 6v2 Rondo. (8 x 30” – 30” R) Passing exercises (3 x 2’– 1’ Rest) Defend two mini goals and attack regular goal 3v4+GK. (3 x 2’ – 1’ Rest) Game 2 12’ 2v2 with GKs (6 x 40” – 80”R) 4v4 Line Soccer and 3v3+GKs Build-up v. Pressing Game (3 x 3’ – 1’ Rest) 8v8 defending from the front game – 2 zones (2 x 5’ – 2’ Rest) Practice 2 10’ 6v2 Rondo – Switching Zones (8 x 30” – 30” R) Passing exercises (progression) (3 x 2’ – 1’ Rest) Defend two mini goals and attack regular goal 3v3+GK+1 neutral (3 x 2’ – 1’ Rest) Game 3 15’ – 20’ 8v8 (3 x 4’ – 1’ Rest) 8v8 (3 x 5’ – 1’ Rest) 8v8 (3 x 4’ – 1’ Rest) Cool Down 8’ – 10’ Individual ball control exercises at a low intensity followed by static stretching Passing and moving in groups of three followed by static stretching Bounce and control game in twos followed by static stretching Tactical Aim: Disrupt the build-up Players: 2 goalkeepers. 14 outfield players.
  39. Tactical Aim: Build-up from the back through the thirds. Players: 2 goalkeepers. 16 outfield players. Phase Duration Monday Wednesday Thursday Friday Sunday Pre-Session Workout 20’ Full Body Strength (Core & Upper/Lower Body) Full Body Strength (Core & Upper/Lower Body) YOUTHLEAGUEMATCH Warm-Up 10’ – 15’ Various dynamic exercises with special focus on mobility Intensive Warm-Up: Rondo 6v2 interspersed with mobility and dynamic flexibility Extensive Warm-Up: Coordination exercises integrated with passing and receiving. Intensive Warm-Up: Psychokinetic passing followed by quick footwork. Speed and agility: 2 sets x 6 reps x 15m x 3” – 30” rest Game 1 12’ 8v8 in 50m x 40m 3 x 2’ – 1’ Rest 1v1 in different zones of the field (8 x 20” – 1’R) 4+GKv4 Build-up game (3 x 3’– 1’ Rest) 8v8/11v11 Build-Up through the thirds (2 x 5’ – 2’ Rest) Practice 1 10’ Passing exercises 4 x 2’ – 1’ Rest Y – Passing: Focus on individual outcomes. (2 x 4’ – 2’ Rest) 3v3+3 Positional Play inc. GK (3 x 2’– 1’ Rest) Positional Play: 6v6+Gks + 4 Neutral players (2 x 4’ – 2’ Rest) Game 2 12’ 8v8 in 50m x 40m 3 x 2’ – 1’ Rest 2v2 in different zones of the field (6 x 1’– 60”R) 6v6+Gks and 2 flank players each team Build-up game (2 x 5’ – 2’ Rest) 8v8/11v11 Build-Up through the thirds (2 x 5’ – 2’ Rest) Practice 2 10’ Y – Passing progressions: Focus on individual outcomes. (2 x 4’ – 2’ Rest) Repeat Sprints: 6 x 20m x 5” – 20” rest Set Plays: Attacking Corners with counter (2 x 4’ – 2’ Rest) Game 3 15’ – 20’ 8v8/11v11 (2 x 7’ – 1’ Rest) 8v8/11v11 (2 x 9’ – 2’ Rest) 8v8/11v11 (2 x 5’ – 2’ Rest) Cool Down 8’ – 10’ Light passing in groups of fours followed by static stretching Individual ball control exercises at a low intensity followed by static stretching Passing and moving in groups of three followed by static stretching Light passing in twos followed by static stretching
  40. Workshop– Principles of Periodisation? • Design a weekly training programme for an under 15 team training four times a week with a match at the weekend using the below template. For each exercise write down the area, number of sets, repetitions, duration and rest.
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