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

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.

High -Intensity Interval Training ,Solutions to the Programming Puzzle

https://www.researchgate.net/profile/Gareth_Sandford/post/Has_anyone_done_research_on_the_effects_of_short-term_high_intensity_interval_training_to_increase_VO2_max/attachment/59d639a6c49f478072ea629f/AS:273719115616257@1442271130815/download/Buchheit+%26+Laursen+-+HIT%2C+Solutions+to+the+Programming+Puzzle+Part+II.pdf

HIITraining in Soccer Sample (6) Potenza Aerobica (Metabolic Power Training)

High Intensity Training Programme 1 













Speed Endurance : 5 Laps 2'min each lap
The Running Speed is expressed as a % of the  maximum speed.
Set :2  Laps :5 Rest Set :3'min All together 10'+3'+10=23'min
The one side is between 90-100m the other side 60m

High Intensity Training Programme 2

High Intensity Training : 1 lap 1.05'' 10-12 laps
From the start run at High Intensity to the other side of the field
turn around the cone and return at High Intensity (150m=30''sec)
as indicated in the picture ,afterwards walk or slow jog to the Starting P
(50m=35''sec ) and repeat 5-6 laps or 10-12 Repetitions.
Total Duration:21'.40''   Total Distance :4000m

High Intensity Training Programme 3

This High Intensity Running is in Anaerobic Lactic Threshold Zone
The Professional Soccer Players range between (88-92% FCmax the Anaerobic Threshold Zone  the lower threshold range between 85-88% FCmax ).The players who have lower AT we put them to run in this zone between 85-88% but in the faster parts of this Physical Circuit in 2' and 1' they will run into 90-92% FCmax about 6-10 bouts upper threshold.

Αll these programs I chose because they are suitable to quickly prepare some players who came late in the team very near to the start of official duties or to keep during the year the players who are out of the list  in the official games.
(Werner.Helsen UEFA Referees Committe ,2017-18) Performance Training in Football Refereeing 

HIITraining in Soccer Sample (5) Potenza Aerobica (Metabolic Power Training)

Incorporate this High-Intensity workout into your routine to be fit as was Beckam
La Galaxy Fitness Coach Chris Neville has adapted the exact workout programme Beckham uses to stay on form to create a five week ,high intensity fitness plan you can squeeze into your daily lunch hour.Perform each workout twice during the week within your normal gym schedule ,moving on to the next workout each week.Leave at least 2 days rest between these cardio sessions to allow for recovery.

As you can see this fast Preparation Period of David Beckam is as a follow up from the others presentations and this is the plan that make enough teams in all the world at this time.The line is 5'min ,2'min ,1'min ,60m sprint with Change Direction,60m Sprints Linear .These exercises combined with S.G (Small-Medium-Large ) and B.P.G (Small -Medium-Large ) is a very nice and modern plan for a very well trained team.

By Mens Health posted on 04.09.2012

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

Soccer Fitness :Dribbling - Aerobic High Intensity Training with  Ball

Week 3-4

Organisation

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

Duration:25''sec

Repetitions :6

Set:2  Rest Set :2'min 

Total Duration :15'min 

Soccer Conditioning Program :Speed Endurance Passing 

Week 5-6

Organisation

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

Duration:25''sec

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 )