Speed Training in Football

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

How to increase your Vo2max HIIT Training

How to increase VO2 Max and Lactate Threshold | Heart Rate Zone Training Program | HIIT Training This video discusses how to improve VO2 Max, Lactate Threshold, and Endurance using heart rate training zones and a detailed high-intensity interval HIIT training program. VO2 Max measures how efficient your cardiorespiratory system is in delivering oxygen to the muscles and how efficient your muscles are using the oxygen. Once you have established your baseline VO2 Max and Lactate Threshold, ECA Wellness has developed a high-intensity interval training (HIIT) program to improve each parameter.

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 

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

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

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.

La Programmazione della Preparazione Fisica nel Calcio

In the afternoon of Friday 13 April 2018 in the aula magna
of the Department of Human Sciences prof Nazzareno Salvatori
held a seminar in the Sport Week on the Planning of physical
preparation in football.An interesting presentation for  all the
year and especially for the Summer Preparation Period.

Transition Period in Soccer (Off-Season Plan ) Aims-Phases

Transition Period in Soccer -Ιntroductory Elements-

Training Phases What Fifa propose in the Training Plan of the Year

Scientific Approach for the Transition Period 

https://www.researchgate.net/publication/283463174_The_Transition_Period_in_Soccer_A_Window_of_Opportunity

Which is the Program tha they proposed for 6 Weeks Transition Period ?

Which is the Off-Season plan in England ? Differences and Similarities

My Opinion  
If we look carefully all three papers (Fifa Training Plan-The Transition Period in Soccer :A window of opportunity -Off Season Plan Bury Football Club League 2)  have a few points similar
1. They divide the Off-Season plan in phases (1-3)
2. In the first 3 weeks the training is mainly devoted to Zone 1 (Aerobic Threshold 0-2mmol)
After 3 weeks we are working in Zone 2 (Between Aerobic and Anaerobic Threshold) always at intensity  under the anaerobic lactate threshold .When the Preparation Phase starts you can work some trainings in the Threshold and above it and after we are working only Zone 3.This type of training is famous as "Polarised Training "  .In this type of training we dedicate the greatest amount of work  (80% of the total amount ) in Zone1-Zone 2 and  (20% of the total amount ) in Zone 3.The last years the most of the off-season plans created in the base of this method.

3 .The Core Stability programs are not enough, but the player has to follow specific programs with weights of 60-70% of the Maximum Force so that we can then proceed to the 80-90% of the Maximum Force when starts the Preparation phase.
4.Individual Specific Programs with specific HR in the Aerobic Running and specific kg in the Strength Programs.
In my team Asteras Tripolis (Super League Greece ) I gave to the players SPECIFIC programs consisting of 
*5 Weeks duration about 40-45 days .The First 3 Weeks we are working in Zone 1 and after between Zone 1-2 .The last 2 weeks I propose 1 training per week in the Anaerobic Threshold Zone 
*The first 3 weeks 3or4 times training per week but the 4-5th week necessary 4 times per week .
* Aerobic Running specific HR in the 3 Zones (Zone 1-Zone 2-Anaerobic Threshold Zone and a mix of  continues and alternating run like (1.30''-30'' etc.)
* Specific Strength Program with 3 exercises for Upper Body and 4 for the Lower Body  also 1 Injury Prevention Program and 2 Core Stability Programs similar for all the players.
*My Off-Season Plan suggests 22 trainings in 44 days ,I told to the players "If you follow it you will return without any loss in the Anaerobic Threshold or in VO2max or vVO2max.

 Sample of my Fisrt week in my Off-Season Plan 

Sample of my Specific Strength Training Program

**For any further information ask me paulgotsis@yahoo.gr  
Paul Gotsis Fitness Specialist 
Soccer Conditioning Coach Asteras Tripolis fc Super League Greece

HIITraining in Soccer Sample (16) Potenza Metabolica (Metabolic Power Training)

Intermittente a Triangolo -Lavoro a Secco  (Intermittent Runs in Triangle)

Una Proposta per migliorare la Capacita Aerobica (Soglia Anaerobica )

In circuito triangolare prevede un percorso in cui si alternano corsa intensa ,media e blanda .
Si lavora per la resistenza alla velocita su blocchi di 4' ,correndo quindi in continuita per 4 percorsi.
Si lavora completando 3 blocchi.I primi 50mt vengono percorsi in 10'' a circa 18-24km/h ,segue dopo cambio direzione stretto una corsa  a ritmo medio sui 70mt 10-11 km/h ,ancora un cambio di direzione su angolo stretto  e 50mt a 8-9 km/h  finali in corsa blanda.Recupero fra i blocchi 1.30'' ,recupero fine esercitazione 1.30''.
Distance :170m  4 Ripetizioni :710-730m Totale Distanza :2200-2250m  Time :50-60'' V m/s:2.8  V km/h :12  Potenza Metabolica :15 Watt  k/joule:10.8  Totale :10.8k/joule ( 3x4 percorsi )
Tempo Zona 80-90% :4'-10'min  dipendere il livelo di Soglia Anaerobica ogni giocatore.
Distanza a Zona 5 (19km/h+) :370-380m
Settimana Tipo :Mercoledi  Preparazione Estivo un buono allenamento per la prima settimana.
"Il Calcio Funzionale con la Potenza Metabolica " un libro che Io prendo importante elementi per questo articolo.Questa allenamento Io ho fatto qualche volte a programmazione settimanale e a Preparazione Estivo e tutte le informazione che Io do e esatti.

HIITraining in Soccer Sample (15) Potenza Metabolica (Metabolic Power Training)

Formiamo due squadre di pari numero (in figura 5 contro 5 + 4 sponde per squadra + 2 portieri). Queste vengono schierate in un campo di dimensioni 36×48 metri. All’interno del terreno di gioco si svolge una partita a tocchi liberi con l’obiettivo di segnare più gol della squadra avversaria.

 Inizialmente le sponde giocheranno ad un tocco ed il gol su assist della sponda vale doppio.

 Si svolgono 4 partite cambiando sempre i giocatori che stanno all’interno del perimetro con le sponde. Come si vede dall’immagine ci sono solo 4 sponde quindi è consigliabile a rotazione far lavorare con doppia partita il proprio centrocampista, altrimenti possiamo modificare anche la partita sfruttando i due centrocampisti come dei jolly che giocheranno con chi è in possesso della palla.

La partita dura 3’ con recupero di 2′ al termine delle 4 partite.

Terminate le 4 sfide si andrà a svolgere un lavoro a secco, con una squadra che lavora mentre l’altra riposa. In questa proposta si incontreranno diverse tipologie di corsa, con fasi attive e fasi di recupero.

 Si eseguiranno 2×600 metri di lavoro sul perimetro, pari a 2 giri di campo completi per 2 volte con un recupero intermedio di 1’30”. Macro recupero di 3’.

Si andrà a ripetere il tutto per una seconda volta, variando le regole della partita.

English Language (Lingua Inglese )

We form two teams of the same number (in the figure 5 against 5 + 4 sides for team + 2 goalkeepers). These are deployed in a field of dimensions 36 × 48 meters. Within the pitch there is a free game with the goal of scoring more goals from the opposing team.Initially, the banks will play a touch and the goal on assist the bank is worth double.

4 games are played, always changing the players who are inside the perimeter with the banks. As you can see from the image there are only 4 sides so it is advisable to rotate to work with a double game your midfielder, otherwise we can also change the game by exploiting the two midfielders as the wilds who will play with those in possession of the ball.

The match lasts 3 'with a 2' recovery at the end of the 4 games.

After the 4 challenges, a dry job will be carried out, with one team working while the other rests. In this proposal we will meet different types of travel, with active phases and recovery phases.

It will be carried out 2 × 600 meters of work on the perimeter, equal to 2 complete field turns for 2 times with an intermediate recovery of 1'30 ". Macro recovery of 3'min  .We will repeat everything for a second time, varying the rules of the game.

(L angolo del preparatore :Sosta Natalizia -Allenare la Potenza Aerobica -ideacalcio.net Preparatore Atletico :Mattia Tessarin)

HIITraining in Soccer Sample (14) Potenza Metabolica (Metabolic Power Training)

Metodologia Lavoro Integrata ( Integrated Training )

Moreover, training methods we could use in our daily training
process are:

1) Traditional training, where the priority is the development of one target (physical, technical or tactical),

2) Integrated training, where physical,technical and tactical targets are developed together by using ball and

3) Systemic training (Tactical Periodization), where our Game Model is the reference

when designing a drill or session.

All my last proposal mainly concerned with this model of training ,which is the most common in today's football.

Small Sided Game 4v4 plus Technical Circuit 

Svolgimento:

All'interno del campo si sviluppa una partita 4Vs4 con le 4 porte.(30x25 or 30x40)

All'esterno del campo invece si sviluppano due esercitazioni tecniche e coordinative differenti.

Esercizio 1:Slalom tra i coni, aggiro il cinesino rosso ed eseguo scaletta, salto a piedi uniti all'interno di ogni cerchio e mi metto in fila.

Esercizio 2:Conduzione palla fino al cono, cambio di senso e conduzione palla fino al cinesino giallo, trasmetto palla al compagno e di scatto aggiro il cinesino rosso e salto gli ostacoli a piedi uniti. Infine slalom largo tra paletti e mi metto in fila.

Procedure:

Inside the field there is a 4Vs4 game with 4 doors. ( 30x25 or 30x40 )

Outside the camp there are two different technical and coordinating exercises.

Exercise 1:Slalom between the cones, around the red cone and run to the ladder, jump on with one foot in each circle and go back of the line.

Exercise 2:Dribbling with the ball up to the red cone, change of direction and dribble back to the yellow cone, pass the ball to the next teammate and run around the red cone  and jump the obstacles both with the 2 feet , finally slalom wide between poles and I go back to the starting position.

Series : 2-4 each exercise

Duration : 4v4  3-4’minute

Duration Physical Circuit ( 2 exercises ) : 3-4’min

Total Duration : 6-8 x3-4’min    (4x3-4’min 4v4  - 4x3-4’min Physical Circuit )

HIITraining in Soccer Sample (13) Potenza Metabolica (Metabolic Power Training)

Metodologia Integrata

Nel calcio moderno, la presenza della GPS  ha costretto gli Preparatori di Calcio tutto il mondo ad adattarsi.In tutti i paesi avanzati del mondo ha cominciato, cambiare le allenamento, soprattutto nelle giornate di alta intensità, dove il technical staff del squadre cominciarono a fare diverse combinazioni di contenuti -SSG e LSG con lo stesso allenamento, in esercitazione senza palla (lavoro a secco ) e possesso palla, SSG combinati con esercizi circuito tecnico fisico (esempio di Mourinho). Quindi siamo venuti in Spagna per chiamarlo ( Trabajo Fraccionando ) in Inghilterra per chiamarlo (Combined Training ) e infine in Italia, che ora ci riferiamo a ( Allenamento Integrata ).
Il allenamento che presentiamo oggi è un tipico allenamento di martedì per la maggior parte delle squadre di Serie C e parliamo sempre dei giocatori che erano in panchina e non sono stati utilizzati o hanno avuto tempi brevi.Certo, gli spazi, i tempi, la distanza, il numero di giocatori a seconda del periodo di anno e le esigenze di ogni squadra cambiano.Μa non dovremmo dimenticare qualcosa che si dice uno dei due docente a Settore Tecnico  Proff Francesco Perondi ,il parametro da utillizzare per la quantificazione del carico/volume e il mantenimento della qualita esecutiva (tecnica ). E preferibile alternare i giorni a maggiore impegno/intensita  quindi un giorno duro segue un giorno leggero.
Vi cito questo allenamento e deciderete in base alle esigenze deella vostra squadra se lo farete tutto o in  e parte se lo fate sul Martedi o Mercoledi .È sicuramente un allenamento con molti elementi di condizionamento fisico , abbastanza difficile ma non dobbiamo dimenticare che il modo di lavoro in Italia è completamente diversa dal resto del mondo nel calcio...

**( Dal Sito di Francesco Perondi ,Preparatore atletico a Fiorentina ,Docente ai corsi centrali di Coverciano ,Vice presidente AIPAC ,Data :12.01.2017 )

HIITraining in Soccer Sample (12) Potenza Metabolica (Metabolic Power Training)

Metodologia Integrata (Integrated Methodology)

Allenamento Integrato a tre Stazioni -Proposta Jose Mourinho
Una interessante e versatile proposta pensata e messa in pratica da Josè Mourinho quando ancora allenava il Real Madrid è quella che si può scovare grazie a un video amatoriale girato in occasione di una tournée americana dei “blancos” e pubblicato sul sito di Gary Curneen, coach capo alla California State University di Bakersfield negli Usa.

Circuito Tecnico Fisico
La squadra è composta da venti giocatori che vengono divisi in quattro gruppi da cinque ciascuno. Due gruppi eseguono un percorso che può essere costruito come in figura, con i calciatori che uno alla volta eseguono degli esercizi di rapidità in skip all'interno di una scaletta, un balzo e uno slalom all'interno di alcune sagome per chiudere con una conclusione a rete. I giocatori partono palla al piede e la scambiano con un compagno o con un assistente all'inizio e al termine ogni minisettore del lavoro condizionale per poi finalizzare come si diceva l'ultimo scambio con un tiro in porta. Al termine di ogni ripetizione i calciatori proseguono in corsetta sull'altro lato del campo e si accodano ai compagni posti in attesa sulla seconda e speculare stazione di lavoro in attesa del loro nuovo turno. Va gestita l'alternanza (e quindi cambiate le posizioni dell'assistente che appoggia a muro) piede destro - piede sinistro.
Small Sided Games 
Gli altri dieci, divisi in due squadre, giocano una partitina a sei porte con regole e tocchi a discrezione del mister che può sbizzarrirsi a seconda degli obiettivi che si pone. Lo stesso Courneen sul sito justfootball.com ne offre una interessante variante, ogni squadra deve difendere tre porte (due sul lato lungo e una sul lato corto) e ovviamente fare gol nelle altre con la limitazione che il campo è diviso a metà e si può concludere a rete solo se si è nella metà campo offensiva. Secondo tempi stabiliti o dopo un certo numero minimo di tiri in porta per ogni giocatore che lavora sui circuitini esterni i quattro gruppi si scambiano di ruolo.

Durata:4-6'min
Set :3-4
Set : 3 esercitazioni ( 2 Circuito tecnico fisico +1 S.S.G 5v5) 3x4-6'min x3-4 Set
Recupero tra i blocchi (Ripetizioni ) :45''-1.30''
Recupero al termine (Set) :1.30''-3'min

**Un un articolo molto interessante dal sito allfootball.it (31.07.2017 )

HIITraining in Soccer Sample (10) Potenza Metabolica (Metabolic Power Training)

Integrated Exercise ( Esercitazione Integrata )

Aerobic Exercise, (circuit + 3v3 + Technique + Possession) and Maximal Run 25m

Video -Animation 

Divide the team into 2 groups and position them diagonally to the training field.

At the end of the time, the groups turn anti-clockwise.

At the bottom left is the coordinating circuit, the players will have to run the ladder, a wide lateral slalom, ladder changing exercise and finally jumping on foot joined inside the hoops + fast run at the end to start again .

Turning counter-clockwise we find the 3Vs3.

In this station you enter all the variants that are most congenial to you (touches, everyone must touch the ball etc.)

In the next one we find ourselves in the technical station, in this position the boys are positioned in cascade and perform analytical exercises of dribbling and pass.

In the last we find a simple possession of the ball. Also in this case you insert some variants if you need them.

Important:

In passing from one station and another, the players must make a length of at least 25 meters.

4-5 sets of 5 'each (45' 'work + maximum run for change exercise 25m + 1-2' rest)

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.