HIGH-SPEED RUNNING & SPRINTING TRAINING IN SOCCER BY MARCO BEATO, BARRY DRUST & ANTONIO DELLO IACONO

 

https://myresearchspace.uws.ac.uk/ws/portalfiles/portal/21520545/2020_10_27_Beato_et_al_Implementing_accepted.pdf 

 

Speed and plyometrics

LAS DISTANCIAS A RECORRER PARA LOS EJERCICIOS INTERMITENTES (TIPO 30-30 Y 15-15)

https://www.preparacionfisicafutbol.com/2021/distancias-ejercicios-intermitentes 

www.preparacionfisicafutbol.com 

High-Intensity Interval Training in pre season period Useful or not ?

 

https://www.researchgate.net/publication/347438863_Effects_of_a_short_High-Intensity_Interval_Training_Shock_Microcycle_at_the_beginning_of_the_pre-season_in_a_semi-professional_soccer_team

ΗΙΙΤ Short Intensive Runs : One box-to-box does not fit all – insights from running energetics

There is an interest in the programming of generic (no ball involved ) high speed running (HSR) drills in soccer ans especially after the matches for those players who played less or no participate .For easy implementation ,these drills are regurarly performed from one box to the other on the soccer pitch (70-72m ) with all players running together .While these 2 types box -to-box drills are likely an efficient means of accumulating a sufficient HSR distance (>600-1500m) (Buchheit 2019a) ,the fact that all players run together prevents the precise individualisation of either (external ) mechanical work ,and in turn ,their internal ,energetic load .The consequence of this that some players might not benefit from the fixed HIIT box-to-box drills as a conditioning stimulus ,while others maybe overloaded ,with larger levels of metabolic perturbation and associated (neuromascular ) fatigue . For more information about the results of this methods visit hiitscience .com a very interesting article from Martin Buchheit .

https://hiitscience.com/one-box-to-box-does-not-fit-all-insights-from-running-energetics/ 

Article : High- Intensity Interval Training (HIIT)

 

In the new magazine that is published this month there is an excellent article about High Intensity Interval Training. It is the first summary article published in Greek about Interval Training. In 15 pages we describe the History of Interval Training, the disadvantages and  advantages, detailed tables from recent researches, examples of Interval training with or without ball with simultaneous analysis of data using GPS, we analyze the simultaneous use of Interval training with ball and without ball and finally we answer very often questions of colleagues about the use of High Intensity Interval Training.

Long or Short Intervals ? Τhe most important in this article is , a clear view and tendency from me about the HIIT in the Short Interval Runs (SI)  and a reservation and removal for the Long Intensive Runs (LI) -probably only for the first days in Pre-Season- but I humbly express my view that emerges from many year experience .Finally could the SI influence both the Aerobic and the Anaerobic System ?

What's the key physiological deference between SI and LI ?When working continuously at intensities above lactate threshold for prolonged durations ,as you do during LI ,small disturbances of the homeostasis gradually leads to mascular fatigue ,in time reducing your ability to contract during the interval bout .In SI ,homeostasis is quickly restored during the more frequent recovery periods 

If I use all the year SI and not LI I have problem in my physical conditioning level ?  All these we clarified in this article 

I put some samples that you can find in my article .

You can find this magazine in internet in this link

https://sportbook.gr/proion/mr-football-teuxos-27/ 

Small Ball Possession Games .Comparison Normal SSGames v SSG with change of play area (transition games)

 

Antonio Sanchez (instagram :Koeman_cor ) PHD Sport Scientist  try to present the difference between the Small Sided Games with and without transition (with change of play area ).In this analyse the data that he use are Total Distance ,Distance between 18-21km/h ,Distance over 21km/h ,Peak Spead and Accelerations/Decelerations. In the comparison illustrated one big difference in the 2 speeds (18-21km/h ) and (>21km/h ) and also difference in Peak speed and in Acc/Dec.That means in days that we like to have peak performance is better to utilise SSG with change of play area because they can combine except the cardiovascular load more parametres like (HSR).Conclusion :When selecting exercises for a session it is important that you keep in mind that the tasks performed in SSSpaces will increase the Neuromascular Load (Acc,Dec,Cod) and the tasks that carried out in larger spaces will increase the Total Distances and the distances to high and very high intensity.

Pre Season Microcycle Plan Training

Pre Season Training

This plan from hiitscience team it involves 1-2 training session (alternate One Session per day -double training sessions ) and a combination of HIIT runs (Short-Long ) ,submaximal,Strength and Technical Tactical Sessions .During Pre Season it's good to restrict locomotor and neuromascular load ,initially ,focusing on Large Sided -Small sided Games and Short Interval Type I (10''/20'' or 10''/10'' ).As long as adequate recovery is provided ,type 4 HIIT could be included (e.g .4v4 during a Strength Session ).

The HIIT Sessions prescribed should be context dependent player fitness level ,previous training load etc.For further information you can find in "High Intensity Interval Training " book  from Laursen-Buccheit .

My opinion is that this period is the most difficult for the fitness coaches and at this time is not a normal pre season like the previous years because the transition period of the players is small (15-20 days max)

and the duration of the pre season is about 4 weeks because the most of the championships starts on 12th September that means is a "fast" pre season in a small period you must introduce a lot of things.

This plan of hiitscience team for my opinion is excellent and I propose to follow this ,because is important to alternate the session with 1 and 2 sessions and  to give after the double session time for recuperation to the players and to start with more power the next session also the combination in the HIIT Runs  (Short -Long Intervals  more 10''/10''  15''/15''  and 3-4'min Long ) is crucial .At the end I propose more Large-Medium  Sided Games and Less Small Sided Games  (5v5 or 4v4 ) especially at the last 2 weeks of the pre season period but for sure not the last week .Dont forget to start from the second week to work in the speed with specific training sessions until the last week ...

Don't Forget to order  this magazine of "mr -football " are very useful for the Pre season period 

Intermittente nel calcio: Tutto quello che devi sapere

Un altro articolo importante sull'allenamento Ιntermittente nel calcio.
In questo articolo puoi trovare importanti tabelle relative a Ιntermittent running, indicazioni, conclusioni molto necessarie per il periodo di preparazione estivo  e la stagione delle gare.
I capitoli principali sono i seguenti.

1.L'Intermittente Corsa
2.Fisiologia del Lavoro Intermittente
3.I Vantaggi di lavoro Intermittente


http://ancheiopossoallenare.com/preparazione-atletica/lintermittente-nel-calcio-tutto-quello-che-devi-sapere/

Optimizing your HIIT – go short to get more bang for buck!

This Article from HIIT Science Blog by Nicki Almquist and Bent Ronnestad is exactly continue of my article in the new magazine MR Football .They analyse the two common formats Long Intervals (LI) and Short Intervals (SI) ,prescribe the key physiological difference between SI and LI and conclude ,spending more time in VO2max and at high intensity exercise (Higher Power Output ) has been proposed to be the determining factors needed for improvements in both cardiospiratory fitness and muscular adaptations .

https://hiitscience.com/optimizing-your-hiit-go-short-to-get-more-bang-for-buck/

HIIT Training : Long Intensive Runs or Short Intensive Runs?

High Intensity Intermittent-Interval  Training
Like I Think of It I Use It I Analyze ...
Tips Directions, Examples of Professional and Amateur Football in the new
Μagazine "MR-FOOTBALL" to be released ..
An excellent article very useful for the Pre Season Period .
I avoid talking about generalities in this article, I give examples from trainings that I use and always with data from the GPS.I give advices on Short and Long Interval training and we suggest for the first time in the world literature what is the best method between the two.Don't miss the next magazine of

Running on the road in Football Quarantine Covid 19 :Does Running Build Muscle ?

https://www.runnersworld.com/training/a32072413/does-running-build-muscle/

Greek Super League Covid-19 : Asteras Tripolis fc Virtual Training - Home Workout

Asteras Tripolis F.c   Home Workout

We try to find solution how we can control the players and simultaneus

create one Team Activity .We started with Scype but we had some

problems because all depends from the signal of each player ,after try to

find a better solution thanks to the help the Team Analyst 

of the team which created a very reliable base for meeting .Now we make

3 Times per week Core Strengthening Exercises plus Cardio and

at the same time we use one application for mobile phones or for watches to

control and the Running part which ise very important at this period.

We run 4 times per week and after the running each player sent to us the results

which are very useful to us .( Each player has his own file )

I like to thank you for the collaboration and the assist  all the staff

Coach :Milan Rastavac  A.Coach :Milos Vacic  but especially the Team Analyst

Tsilimigras Theo because without him we cannot make this excellent work presentation .

Fitness Coach Asteras Tripolis fc

Paul Gotsis

http://www.asterastripolis.gr/first-team/2495-i-ksexoristi-proponisi-ston-astera.html

English Football Premier League Covid-19 : Tothenham Hotspur f.c Home Workout

 Tothenham Hotspur F.C
 Home Workout Virtual Training

Covid-19 : Home Workout -Individual Programs for Strength and Running

https://www.gazzetta.gr/football/superleague/article/1462096/asteras-tripolis-19-meres-atomikes-proponiseis-me-ti-voitheia-eidikis-platformas

Spanish Football La Liga Covid -19 : Atletico Sevilla fc Fitness at Home

 Atletico Sevilla fc 
Covid -19  Solutions 
Fitness  at Home 

COVID 19 : Our Mentality for Strength and Running in this period

The team is out of normal training for 2 weeks.The problems we have are many to keep our players in good shape.What happens when a player detrains for a long time (now this time is 20 days but probably this period continued ) ?What body systems /functions (that relate to football performance ) are affected during the days of detraining ?What can we do to help the players this difficult period ?

First of all we should mention the detraining effects for the Muscular System and for the Cardiospiratory System .

A. On MUSCULAR SYSTEM (if they do not do strength training at home)

1. Decrease max strength

2. Gradual decrease in muscle size 

3. Faster decrease in speed of actions (muscles contract at a slower rate)

4. Fast fibers in the human body DETRAIN FASTER since they are not used at all during the detraining period (slower muscle fibers are used with daily tasks and low intensity actions)

B.  On CARDIORESPIRATORY SYSTEM 

1. Decrease strength of heart muscle (myocardium)

2. Decrease pumping capacity of the heart (less blood is pumped / heartbeat)

3. Decrease strength of Ventilatory Muscles 

4. Decrease blood volume (-5% within 2 weeks)

These 4 factors (B1, B2, B3, B4) causes HEART RATE and BREATHING RATE TO INCREASE although work rate does not increase .
Υοu can watch in the figure the changes in VO2max and in Cardiovascular variables

Until now my players took from me  the previous weeks an Individual Body Weight Workout and a Plan for Road Training because all the other spaces to run are closed.Ηere is a sample of my workouts for Strenghth Training for the last 2 weeks and for the next week ( I give to each player about 6-8 personal plan for Core and Body Weight Workout )

Sample for Aerobic Running on the Road .As you know is difficult to achieve high speed running on the road ( 14-16km/h) and I speak fot the players that are not used to make thraining in the road.

Muscle /Gym/Strength
We need to focus on to areas :

a.High fast actions with very low resistance +speed actions without resistance -so that muscles can contract at max speed +nerves will send signals fast   
b.High LOAD -LOW reps  
Cardiospiratory System
Slow or medium Intensity Running or Long Runs or Continuous Running not help at this time so much ,only for 1-2 times per week .We need to focus as soon as possible to HIGH INTENSITY INTERVAL TRAINING since we need to reach at >90% max .We propose Slow Running with inside Bursts  ex ( 45''-15'' )   (2'-1' )   for the reason to increase the Stroke volume of the heart and the Cardiac Output and simultaneous to activate the fast muscle fibres ,because all this period the most of the actions are slow.
We propose one video for best understanding the High Intensity Interval Training .If someone have Field or Treadmill to make normal training we give to this player different individual program but inside I put for sure 2 HIITrainings .All we need to understand how important is the High Intensity training in Modern Soccer Training with and without ball.

( I Like to thank mr Ziogas G PHD Physiologist Paok fc for all the details about the effects in the detraining period in Football )

Paul Gotsis -Fitness Coach Asteras Tripolis Interview: Covid-19 Everyday the players worried about their families.

http://www.arcadiasports.gr/index.php/football/asteras-tripolis/proti-omada/61693-gotsi-sto-as-adunaton-na-parameinoun-pneumatika-sugentrwmenoi-oi-paiktes

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

AO Performance adamowen1980  (https://twitter.com/adamowen1980?lang=el)

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

La Liga: The 'invisible workout' and how you maximize your players' performance

https://www.gazzetta.gr/planetfootball/analyseis/article/1445767/la-liga-i-aorati-proponisi-kai-pos-megistopoieis-tin-apodosi-ton-paikton-soy