Speed and plyometrics

Strength and Speed

We have 3 types of Strength and Speed Model 

1.Strength Training with low loads plus Speed (PAP)

2.Strength Training in MD+3 and Speed in MD-3

3.Combination of Strength (BW) and Speed simultaneous .

The most of the Fitness Coaches in In-Season Microcycle training 

choice to make Strength on Wednesday MD+3 and some of them 

to follow after Speed or to use Speed or Acceleration Speed the 

next day .We present on model of combination strength and speed

(type 3)is nice to follow and amateur teams and professional teams 

because don't need a lot of preparation . Very Interesting Video 

 

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

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

 Atletico Sevilla fc 
Covid -19  Solutions 
Fitness  at Home 

Functional Bodyweight and Technical Session For Footballers

Ι propose this functional bodyweight workout to improve your performance on the pitch. Today I show you a full workout that doesn't involve any weights which you can do either at the gym, or at home. I also show you a full technical training session to get thousands of touches on the ball inside a 90 minute training session

Gym workout:

1.Stasionary Bike -5'

2.Pre Activation Band Work -5'

3.SL RDL 3x5 each leg

4.Lateral Bounds 3x20''

5.Single Leg Squats 3x5 each leg

6.Box Jumps 3x5

7.Depth Jumps 3x5

8.Push-ups 3x10

9.Decline-Push ups 3x10

10.Hamstring Curls 3x10

11.Long Jumps 3x8

12.Crunches 20''

13.Toe Touches 20''

14.Heel Touches 20''

15.Russian Twist 20''

16.Plank 30''

17.Side Plank 30'' each side

Pitch Session :

2 touch wall passes - 100 reps

1 touch wall passes - 100 reps

Directional touches - 50 reps

First time passes - 40 reps

Low driven passes - 10 reps

Aerial two touch - 30-40 reps

Pole weave - 20 reps Speed dribbling drill - 5 reps

Shooting techniques - 10/20 reps

For Further Information about Programs in Functional Strength Training :7mlctraining.com /shop/

4 Types of Strength Training

In this Presentation we start to explain the 4 Types of Strength Training as I told you in the first presentation for this topic.

-Max Strength Training (Pari Saint Germain )

-Functional Strength Training in the Gym

-Functional Strength Training in the Field (Chelsea FC)

Core Stability Training (Real Madrid FC )

In the next presentation I will explain to you how we can combine these types of Strength training  in the duration of the year.

Strength Training : 4 Types of Training Distinction and Explanation

Objective: In this new section that we open we want to answer the questions of colleagues and coaches who visit our site from around the world. Τhe most of the teams especially in Europe in the season microcycle or in the Pre Season training  they follow 4 types of Strength Training.

Type 1 : Functional Strength Training with low weights  (25-30% M.S ) the most of the times with eccentric way and slow motion. Type 2: Max Strength Training with weights initially 60% M.S and step by step 85-90% M.S  in one length of (8-10 weeks) used more in Pre Season period.

Type 3:Functional Strength Training in the field with combination Strength (20%-30% M.S) +Agility exercises with Technical -Tactical situations.This last type of Strength Training we should note that it is likely to be much closer to the new reality of football with the GPS tracking ,the reason is that this training contains a lot of Accelerations-Decelerations and Intensive Runs ,but all these we will explain later. Type 4:Isometric Training- Core Stability Training used more the first week in the Pre Season period or in the first 2 training days in the Season Microcycle.

For my opinion inside of my 10 years experience in Super League in my coyntry,this I believe is the right distinction and position regarding with the strength training. Some things written about Strength training in books or sites I think are purely theoretical and far from the reality of football.

In one of the following presentations, I will explain  you in detail how all 4 types of Strength Training relate or how they should be used during Pre Season or In Season training.

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.

Modern Functional Strength Training in the Gym (1)

Allenamento Internazionale fc 16.04.2015

This is a normal Functional Strength Training in Modern Football  inside in the Gym.As  can be seen, they eliminated the static strength exercises and their place was taken kinetic exercises or static but dynamic performance .The fitness football influenced by other sports in issue (volleyball-basketball etc).The main features found in a well organized strength training in gym are :

1.Few kg in the exercises (free weights or machines-leg curl,leg extension )
2.Μοre explosive in their execution.
3.Combination Eccentric +Concentric exercises (Eccentric exercises=Injury Prevention).
4.Neuromascular Coordination Exercises after one exercise ore between exercises.
5.Abandoned the long duration in exercises , for example 30''/30'' and began to use shorter 15''/15''or 15''/10''
6.Functional Strength=Elastic Strength 
7.HIT Circuit Training =Ιmproves the player's ability to tolerance of fatigue while improving its ability to assume the heartbeats.
8.Dynamic balance and Proprioceptive exercises inside the stations.

***Τhe next days I 'll give you and more video -examples-of the Functional Strength Training in Soccer

 

Hamstring Injuries : Prevention - Rehabilitation Part 3

Shakhtar prevention hamstrings strengthening .
Medical Department of Fc Shakhtar Donetsk
Hamstrings Work
The chapters include this video is :
a.General Hamstring and Gluteus Exercises
b.Eccentric Work
c.Elastic Work
d.Hamstring with Swiss ball
e.Exercises on Plint
f.Flexion with control (Movement Preparation )
g.Dynamic Exercises

I post this video on the 3rd of this research for the prevention of muscle injuries to the hamstrings because I find a complete and comprehensive video that can help every football team Fitness Coach.
I want to say something to help all players and Conditioning Trainers in Soccer .Give  great weight to the use of eccentric exercises to strengthening  and prevent muscle injuries on the Hamstrings, this is the key.(Paul Gotsis ,Soccer Conditioning Trainer in Soccer Teams )

 

Esercizi sui Gradoni o Esercizi con Box Jumps Sei tu a decidere quello che seguira.

U.S Foggia

Pescara Calcio

AS Roma 

Balzi con Panca

Francesco Perondi


Now we have 2 choices to improve the Power in Soccer Players.The First is the Italian way with Jumps on Steps (Stairs in Stadium) , the Second is the European way with the Box Jumps.The box jumps at this time are the most famous ,but I think tha the result is the same.I give you now enough exercises both for the 2 styles ,now you decise.
In my team Skoda Xanthi fc 3 years ago I utilize and the 2 choises .The improvement in the power and in the Strength was fantastic.

Core Strength Training Part 1

Preparation Period-Italian Style Training

Combination with Strength -Flexibility and Stability Exercises

These Exercises working more the Hamstrings (Biceps-Gluteus-Calves) which are the most important muscles for the Soccer player.

I Start to work all these exercises in Skoda Xanthi (SuperLeague Greece) from the 3rd Week in the Preparation Period.

Date :05.05.2011

Mistermanagervideo channel

Functional Core Stability Preparation Period (3)

Gainage pour et footballeur

Gaillaud Michel (Auteur),Pauly Olivier (Auteur),Prefaces :Gerard Houller (Auteur) Directeur Technique

National &Didier Drogba (Auteur)

More Complex Exercises for Functional Core Stability,level 2 and 3 in Core Stability Exercises

Channel :MrPauly19

Date:06.09.2010

Functional Core Training-Muscle Anatomy

Plank Core Training




Functional Strength Training -Plank Core Training
www.MuscleandMotion.com
3D Muscle Anatomy for Core Training especially for the Plank Core Training
For better Undrerstanding the utility of the Core Training Exercises.
Date:12.09.2010

Strength and Proprioception Exercises

Top 3 Knee Exercises To Prevent Injury
CoachScottThom
As a basketball coach and a strength coach the most common injuries are knee, ankle, and shoulders
These 3 exercises should be done on a daily basis to strengthen the VM which will give the knee more stability
Knee Prehab:
MB Leg Extensions (tempo= 2,1,2) 3x10
One Legged Box Squat 3x10 each leg
Treadmill back pedal on incline, 8 minutes

Core Stability in Preparation Period (1)

Milan AC Serie A'

Date:14.07.2011
Place :Millanelo Sports Center (Milano)
Period :Preparation
Coach :Massimiliano Allegri
In the first part of the preparation,especially in the morning trainings we are working more in aerobic capacity and on Strength. Core Stability exercises (Front Plank-Side Plank-Back Plank and variations) are introductory and the most popular exercises to improve the Kraft -Power of the players.These exercises used and for Injury Prevention.

Stability exercises (5)

KNEE STRENGTHENING EXERCISES
Date:07.12.2009
Channel:kylejanks1
This is great knee strengthening routine. Its a fairly advanced routine and I suggest you have a professional show you how before attempting it.
You can use these exercises in a Squad Program or Individual Programs before the training.

Stability Exercises Specific for Soccer 3 videos

Video 1

Video 2

Video 3

soccer5xProfessional channel
www.soccer5x.de
Excellent exercises for Stability especially for Soccer Trainig.

Complete Training for ACL Injury Prevention

Brian Schiff-B Fit Training Systems
ACL Prevention Training Program

Proprioceptive Training (2)

Neuromascular Training
This proprioceptive training is an effective method to prevent loxer limbs ligament injyries