Preparatore Atletico

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Paul Gotsis - Soccer Conditioning Specialist

Δευτέρα, 8 Οκτωβρίου 2018

HIITraining in Soccer Sample (9) Potenza Metabolica (Metabolic Power Training)


Modern mixed - training with and without ball

We divide the team into 4 groups. The activity consists of making two ball possessions between two teams (as seen in the drawing) during 2 '. At that moment, each possession group makes a complete return to the space, delimited by cones. In the first repetition, the lengths are jogging and the widths will be made at 90%, always starting the jog (long) side. Once the round is over, it is returned to the same box and another possession is made again among the same teams. At 2 'will return to give another full turn to space, but now the width will be at slow jog and the long at 90%, always starting the exercise at a slow jog (width).

Once the two possessions with the same groups are finished, there will be a rest of 2 'and the same will be done again but the possession will be between two different teams.
The work will end, when all the teams have faced each other 2 times. (6 reps).

Technical limitation of 3 touches per player.
If there are jokers in both possessions better, so that there is more fluidity in the game.
It will rest 2' when there is a change of equipment.
The images are ordered at the time of completion.
- Straight line = 90% intensity
- Curved line = slow jog
- Number 1 = Cone where each group begins.

Work time: 6 sets of 2'min per possession.
Rest between repetitions and after the running :30''
Rest time: 2 'after every 2 series.
Space: 2 boxes of 20x20m approx.
Players: 16-20 players.

Τετάρτη, 26 Σεπτεμβρίου 2018

HIITraining in Soccer Sample (8) Potenza Metabolica (Metabolic Power Training)



Combination Physical Technical Circuit plus Intermittent Run

a.Physical -Technical Circuit with ball
b.Intermittent Run 5''/15''


I split the team in 2 groups.Τhe seperation was based on (M.A.S ).
I had 2 groups with  10-12 players.The one group followed the 
Physical and Tecnical Circuit and the other group the Intermittent Run
when finished ,they changed roles.
Physical Technical Circuit (Percorso a Circuito tecnico con palla) 
Distance 1 lap :90-95m ,Work :43-47'' Rest :15''-25'' Reps: 4-5 Set :2-4
Intermittent Run (Lavoro Intermittente )5''-15''
Distance :30-34m ,Work :5'' Rest :15''(Passive ) Reps :14 (usual 12) Set:2-4
Total distance :320-340 m.ave per player 14 reps:4.25''

Inside the use of GPS we understood that it is necessary
 to use exercises very similar to the game,in this way we can directly 
influence the physical condition of the players.With ball exercises
 I found out from my personal research that it is very difficult
 to achieve very high intensity for a long duration and with a 
consistent high heart rate.The importance of track use without the ball 
is from me very acceptable and important. For that reason I like to make 
mixed and integrated sessions (Fractionated work).

Using the metabolic power method, work (without ball) were carried out
 and tested on the intermittent and on the fartlek
because these forms of training greatly affect the improvement 
of the physical-athletic condition of the player, in relation to the evaluative
 parameters that emerges from the reading of the synoptic GPS data.

Conclusion :Ι decided to use 2 different exercises
(one with ball and one without) because I like to make a fixed training
with enough cardio work and metabolic power elements (85-92%fcmax
HIR ,SD,Sprints,Acc/Dec etc.)


Apollon Smyrnis ,Super League Greece Date:30.12.2017 
Soccer Conditioning Coach :Paul Gotsis

Τρίτη, 18 Σεπτεμβρίου 2018

Important Notice :Solutions for Hamstring Injuries

ASPETAR HAMSTRING PROTOCOL

Seeing lately in many countries the muscular problems that exist especially in the hamstrings, I make a bracketing in the presentations with the high intensity interval training  and give you a very nice video from Aspetar to rehabilitate and prevent  muscle injuries in the Hamstrings. The video is in the right position of the site.



Παρασκευή, 14 Σεπτεμβρίου 2018

HITraining in Soccer SSGs v MSGs v LSGs Scientific Approach

Physical and Technical Comparisons between Various Sided - Games within Professional Soccer 

This study compared the technical activity and physical moments on various sided-games within Professional Soccer.10 elite male players from a Scottish Premier League performed small- SSGs (4v4) medium-MSGs (5v5 to 8v8 ) and large- LSGs ( 9v9 to 11v11) each lasting for 3x5'min .Results show significant physical differences between SSGs, MSGs and LSGs for most of the variables measured. It was shown that SSGs induce a significantly faster playing speed when compared to MSGs and LSGs (150.5 vs 108.3 vs 120.4 m.min but significantly less repeated high - intensity efforts  (0.88 vs 4.40m) high -intensity running(7 vs 39m ) and sprint distance (0 vs 11m) when compared to LSGs .Findings also revealed significant differences between SSGs ,MSGs and LSGs in technical demands (passes,dribbles,shotsheaders ).High levels of reproducibility (ICC=0.99) where yielded when using the same sided-games to facilitate its use as part a periodised weekly structure.
















At the Elite level of the sport ,players are suggested to need a high level of aerobic endurance  involving lower sub-maximal intensities coupled with an ability to reproduce high-intensity ,maximal efforts .Previous research has indicated that SSGs induce significantly higher HR responses as compared to LSGs allowing for an aerobic development .Furthermore during SSGs players spent significantly longer time in the >85% maximal HR zone (large effect ) as compared to large sided games. When discussing the speed or intensity of play within this study it should be noted how the meters (m.min ) between the sided games where significantly different with SSGs showing the highest meters values(198.5mmin )when compared to MSGs (106.9 m.min ) and LSGs (120.4 m.min ).The faster speed of play within the SSGs may be associated with the smaller pitch size and limited time in possession of the ball due to close proximity of the opponents.The results show that as the number of players increase from SSGs ,MSGs,to LSGs the speed of play  decreases due to less pressure from the opponents increased pitch sizes and more passing options ensuring the players can limit the amount of running they perform. However, SSGs and MSGs do not induce high-speed movements when compared to LSGs.


Key Point 1 (Pitch Size - Ball Contacts) : Τhese key findings within the study are attributedagain to the fact that when playing SSGs or MSGs the pitch sizes do not allow for the playersto accelerate to the levels the can achieve within the LSGs on the greater pitch dimensions.Also the distance between players and opponents in possession will be increased, leading togreater distances needing to be covered in order to apply pressure. Due to LSGs revealing less ball contacts,the players may also spend more time moving to areas in order to receive passes or pressure the opponents in possession subsequently leading to greater higher speed movements.It should be noted that these increased sprint and HI distances covered during the LSGs may positively influence match and further training performance through the muscular adaptations achieved .

Key Point 2 (Passing):The investigation revealed a significant difference between each game (SSGs,MSGs,LSGs) with respect to  number of  passes. The results show that the more players on the pitch ,the fewer total passes made. This may be attributed to the fact that when there are fewer players on the pitch (4v4 to 11v11)the pitch dimensions are smaller and coincidentally the are less passing options ,coupled with the fact that there is more pressure applied on the person in possession of the ball ,increasing the need to pass more.

Key Point 3 (Dribbling) :More dribbling in SSGs  when compared to MSGs and LSGs.Due to their being less passing options within the SSGs ,the increased need for players to dribble past opponents to create space in trying to maintain possession is a key function of these type of games. According to (Hoff ),when dribbling the ball the energy cost is significantly higher pushing HR responses within SSGs higher.

Key Point 4 (Microcycle) : The combination of different sided games throughout the course of training week is something that should be noted in order to maximize the preparation of the players and expose players to varying physical and technical demands within a more controlled environment.  


























Sample 1 ( SSG )
























Sample 2 ( LSG )


























Authors : Adam l Owen ,Darren J Paul ,Del P .Wong ,Dellal A 
"Physical and Technical Comparisons between Various Sided Games within Professional Soccer "

https://www.researchgate.net/publication/256490435_Physical_and_Technical_Comparisons_between_Various-Sided_Games_within_Professional_Soccer

Τρίτη, 11 Σεπτεμβρίου 2018

HIITraining in Soccer Sample (7) Potenza Metabolica (Metabolic Power Training)

Corsa con variazioni di Frequenza ,su un percorso 
diagonale .















Μilan Training 04.09.2018 : 4 days after the win
with AS Roma (2-1 ) for the Serie A  the Coach
G.Gattuso and his Staff chose this Fartlek Training
to improve the Aerobic and Anaerobic Capacity.
The Duration of this circuit is about 8'min and the 
diagonal lines (running on pairs ) the fast parts of
the Fartlek are (50m+50m) (90-100m+90-100m)
(110-120m+110-120m ). Total : 800-850m 
100-200-250-200-100m approximately .As we 
can understand due to the interruption of the 
championship they wants to give again a stimulus to 
the aerobic and anaerobic mechanism  with 
one trainingwith a lot of Intensive Runs (19-25km/h ) 
Met Power ,% V>16 , Acc /Dec .Ιi is also worth mentioning 
that inside in the Circuit they put Lunges (Forward +Reverse)
something that is not so common in Fartlek Training.
Simultaneusly with the running they have and Injury Prevention
via this functional movements and we must note something,
before the Fartlek they made Core Stability Training.
It is very good to combine Core Stability +F.M exercises.
I think that is a very good medium to high intensity
training  for the Season and for the Pre Season period.