Preparatore Atletico

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Paul Gotsis - Soccer Conditioning Coach Asteras Tripolis fc Super League Greece

Σάββατο, 21 Ιουλίου 2018

HIITraining in Soccer Sample (4) Potenza Aerobica (Metabolic Power Training)

Soccer Fitness :Dribbling - Aerobic High Intensity Training with  Ball

Week 3-4
We make on Square 25x25m with 4 small goals
3m side on each corner ,between in the middle 
of the 2 sides we put 3 cones for dribbling .You can
watch the video to understand better the work.

Week :3-4 with 6 or 7 weeks Preparation Period
Repetitions :6
Set:2  Rest Set :2'min 
Total Duration :15'min 

Soccer Conditioning Program :Speed Endurance Passing 

Week 5-6
We built on square 20x20m with 4 small goals in 
the middle of the 2 sides we put 2 cones as you can
watch on the picture.Watch the video for understanding 
the process.

Week :5-6 of Preparation Period
Repetitions :6
Set:2  Rest Set :4'min 
Total Duration :19'min 

Jens Bangsbo is a Danish published author on physiology and sport science.H e is also a former assistant 
coach to both Juventus FC and the Danish National Football Team.Jens has been at the forefront of research
into speed endurance training for the last 20 years.These drills you could use and was chosen beacause 
of its simplicity for a team or an individual player to perform.You can design any drill as long as it involves a maximum effort for the specified period.If it involves a ball and some changes of direction and accelerations and decelerations then so much better.
Bansbo had a squad of players perform speed endurance consisting of 6-8 receptions of maximal 20 sec work bouts.Group 1 then rested for 2 min while Group 2 rested for 40 sec.At the end of three weeks Group 1 had improved their Intermittent YoYo Yest level 2 scores by over 10% while Group 2 had improved by just under 4%.The reason for this probably lay in the quality of work the 2 Groups were able to perform.When the researchers looked at the distances covered in the latter repetitions they found tha Group 2 had accumulated significant fatigue and had experienced a far greater  distance covered than Group 1.Improving fitness is not just about accumulating lots of fatigue it is about the quality of work performed as well.So the general prescription from Bangsbo fot this type of work is :5-8 repetitions of 20sec.Start at 5 and build up to 8 over time2min rest between repetitions.
Opinion of the Author P.G :I place these 2 exercises -workouts because the current training design is based on GPS (replicate training ).The exercises suggested by the proffesor Jens Bangsbo besides the improvement of anaerobic lactic acid mechanism -VO2max (because as we have explained in the past exercises containing ball dribbling and active rest ,are much more pressing for the players but with greater results also have many features such as (Intensive Runs ,Acceleratios ,Decelerations ,Time in Red Zone etc as mentioned above ) very important results for the Fitness Coach .You can use this exercises for Squad Training in Preparation period or in Season ,Individual Training  and for the players that turn back brom an Injury )

Δευτέρα, 9 Ιουλίου 2018

HIITraining in Soccer Sample (3) Potenza Aerobica (Metabolic Power Training)

Aerobic High Intensity Training with Technical Skills
We present the aerobic-anaerobic high intensity training :

15''-30''High Intensity Intermittent Training : 15'' Work Box to Box :72-75m Rest:Active Recovery Technical skills passing on pairs .In this video the author propose distance 80m in 15'' with active recovery 30'' ,8-10 repetitions Duration:6-7'min  2-4 Set .Rest Set :2-3'min .

15''-45'' High Intensity Intermittent Training : Run at high intensity more tha 18km/h from center circle to corner flag and return in 16'' the distance covered is 100 yard (91m) and the recovery in the circle is 44'', harte-rate is between (155-170b/1') .The players wears GPS monitors and we individualized the pace based the aerobic fitness level . (Both and in the 2 exercises you can adjust this distance depend the vVo2max of yours players e.x different distance for the player who has 17km/h vVo2max different distance for the player has 18km/h  with this ways you can seperate the team in groups depend the vVo2max ).

These methods can be followed in the Second or Third 
week in the Preparation Period  .For a team that the 
players are a long time with,I propose to make from
the second week this kind of training.

As you can see in the next table (Bucheit and Laursen 2013)
the desired metabolic and /or neuromascular load of the HIT
sessions with Short or Long Intervals .

All the Scientific approaches conclude that the
active recovery ,engage more the anaerobic mechanism

The most recently searches conclude that the best way
to improve the Vo2max and the anaerobic lactic acid
mechanism is ti use Long intervals especialy 2'min
92%vVo2max with 1'min Rec and 1'min 100%vVo2max
with 30'' rec and Short Intervals 20''-20'' ,15''-15'',10''-10''
15''-30'' ,15''-45'',10''-20'' 105-120%vVo2max .

Βibliography : Bucheit -Laursen "High-Intensity Interval Training ,Solutions
to the Programming Puzzle "
Yann Le Meur "French Institute of Sport ,Paris,France
Jornadas de actualizacion en rendimento deportivo Vittoria-Gasteiz
12th September 2015