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Although
most soccer players hate it, duration runs are the most obvious
overall trainings incentive .A player with a good running ability,
has a good base for further development of the soccer condition.
When you look critically at a game, you will notice that a player
covers more ground without the ball than with the ball. To gain
possession of the ball a player needs to constantly cover ground.
Distance which is covered sprinting or at duration speed, running
backwards or just walking. The walking movement therefore is
inextricably linked with the game we all enjoy so much. With the
emphasis on can, because if a player has low conditioning, he
get's tired and looses the ability to enjoy the game.
Training
incentives
In
the perfect scenario the players themselves put in the training
incentives. Especially during the summer a lot of amature soccer
players continue to training their conditioning. Which is nice
because as a trainer you will not need have to begin with a
general training but can begin directly with a soccer training. As
a trainer you also try to convince the less motivated players
about the importance of maintaining a good level of condition.
Also advice them on how they can do this most effectively. Not a
straight walk of 30 minutes at one pace, but divide the time into
blocks of 5/6 minutes, with changes in pace. Between these blocks
take 1 minute to recuperate. This method of duration training best
approaches the way a soccer player strains his body during a
match. Activity of high intensity followed by activity of low
intensity.
An
age based advice possibly looks like:
Walking
program starting 3 weeks before the preparation
Seniors:
3 times a week 6 x 7 min. Recovery = 1 minute
walk
A-pupils: 2-3 times a week 6 x 5 min.
Recovery = 1 minute walk
B-pupils: 2 times a week 5 x
4 min. Recovery = 1 minute walk
For U9-U15
players it is usually not necessary to give a home assignment,
because these players usually already spend their spare time
playing soccer on the streets.
First
magnitude, than intensity
When
the player is prepared to do the exercises above, you as a trainer
are able to start with soccer based exercises during training.
Like technical and tactical training exercises, passing and
shooting exercises, position play (with or without a ball) and
small sided games. This is ofcourse nice to know, but how do you
build up the condition of the players responsibly with these
training exercises?
Before I am able to answer this
question, first a three comments:
• I assume a preparation
period of at least 6 weeks is normal in the Netherlands. According
to my opinion 6 weeks is needed to start a competition with a fit
selection.
• Most amateur clubs train 2 times a week and
play once every weekend. For the purpose of this article I will
therefore apply the 3 activities a week during the preparation
period.
• I only sketch the learning phase of the
training. I think it is essential to begin every training with a
warm-up and end every training with a cooling-down. Especially
during the preparation period you will be able to focus on things
like functional strength and flexibility.
Responsible
build-up
If
you want to ensure a responsible build-up for soccer conditioning,
then follow these steps:
The
first 2 weeks:
The
first 2 weeks you choose relative large spaces, so when you're
practicing passing and shooting make sure the players cover a lot
of ground. The same goes for position play and the small sided
games: 10 versus 10 (+2) to 8 versus 8 (+2) on a large field are
preferable within the first two weeks and work towards small sided
games with smaller teams and in small areas later in the
preparation phase. By choosing a large field you ensure the
intensity stays low. This will be good for the endurance of the
players. This way you train the magnitude and you create a broad
conditional base in the players group. As a trainer you will
notice the players getting fitter.
Duration of the
training: 3 to 5 repetitions of 10 to 15 minutes
Build-up: 3
x 10 min., 4 x 10 min., 5 x 10 min. 4 x 12 min., 5 x 12 min., 4 x
15 min., 5 x 15 min.
Recuperation period: 3 minutes
Size
of the field: The entire field until approximately 70 x 55 meters
(16 m by 16 m)
The
end of the second week:
At
the end of the second week you can slowly make the areas smaller.
For the position play and the small sided game this means: 7
versus 7 (+2) to 5 versus 5 (+2) on a relatively small area. The
passing and shooting exercises are ready to be expanded to include
finishing. Although there is still an emphasis on magnitude, the
intensity of the training will rise. A higher intensity means a
shorter training period.
Duration of the training: 4
to 6 repetitions of 5 to 7 minutes
Build-up: 4 x 5 min., 5 x
5 min., 6 x 5 min., 5 x 6 min., 6 x 6 min., 5 x 7 min., 6 x 7
min.
Recuperation period: 3 minutes
Size of the field:
Half of the playing field approximately 45 x 35 meters
The
fourth week:
In
the fourth week you continue to intensify the training. The small
sided games are now 4 versus 4 (+2) to 3 versus 3 (+2). Also the
playing field is reduced, the small sided games are more intense
and the players will get tired faster. The duration of each small
sided game will decrease, there will be more periods of rest but
these will decrease in time accordingly.
4:4+2
Duration
of the training: 1 to 3 series each consisting of 4 to 6
repetitions of 3 minutes
Build-up: 1 x 4 x 3 min., 1 x 5 x 3
min., 1 x 6 x 3 min., 2 x 4 x3 min., 2 x 5 x 3 min., 2 x 6 x 3
min., 3 x 4 x 3 min., 3 x 5 x 3 min., 3 x 6 x 3 min.
Recuperation
period: 2 minutes
Rest between every repetition: 5
minutes
Size of the field: Approximately 35 x 30
meters
3:3+2
Duration
of the training: 1 to 3 series each consisting of 4 to 6 blocks of
2 minutes
Recuperation period: 2 minutes
Rest between
every repetition: 5 minutes
Size of the field: Approximately
30 x 25 meters
Also from the fourth week on you will be
able to train speed. I don't think it is useful for amateur clubs
to train speed based on the training variables. The reason for
this is that the progression in speed is gained by consequently
training, and even then the gain is marginal on a yearly bases.
You demand maximum speed on a short distance when training
finishing exercises. Give the players enough time to recuperate
between the repetitions, especially when the distance of maximum
speed increases. The most widely used distances of maximum speed
in amateur soccer are 5 to 20 meters.
Planning
the preparation
I
know that when trainers use these models there is a chance that
they are going to use these blindly. Although I am aware of this,
I will give an example anyway. The only thing I want to sincerely
point out is: don't copy the model blindly, but be sure the
players are up for the level. If you do want to use this model
make sure that you measure the progress of the players. Reduce the
number of repetitions if you deem it necessary, or add them if the
players' group is ready for it. So be alert, don't jump the gun
because this will give unwanted injuries. And
we don't want that!
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