Pre season training
with Jimmy Petruzzi
"I wouldn't say pre-seasons are a lot easier now but they're a lot better," says the Villa striker. "All I can remember is you didn't get to see a ball for four or five days. As soon as you reported back it was straight into running morning and afternoon. I think if you asked a lot of older players they would say that's exactly what it was like. The difference nowadays is that you see the ball right away, the first day. Yes, we still do running but it's not so intense, pounding the roads for a couple of hours. It's a hell of a lot different." Kevin Philips Aston Villa striker 2006
When planning a pre season programme for a team we must take into consideration the physical demands of the game the level of fitness the players are at, what are our goals and what are we aiming to achieve.
Soccer incorporates periods of high-intensity exercise interspersed with periods of lower-intensity exercise. The physiological demands of soccer require players to be competent in several aspects of fitness, which include aerobic and anaerobic power, muscle strength, flexibility and agility (Ekblom, 1986; Reilly & Doran, 2003; Reilly & Thomas, 1976). These fitness components often vary with the individual player, the positional role in the team and the team's style of play (Bangsbo, 1994; Ekblom, 1986; Reilly, 2003). It is important that the player and coach obtain objective information about the players' physical performances to clarify the objectives of training, plan short- and long-term training programmes, provide objective feedback and motivate the player to train harder (Bangsbo, 1994). Such information can be obtained by using tests that evaluate physical performance capacity, which will discuss later on the article.
On average, Bangsbo et al (1991) observed that the players were standing still for 17.1% of the total playing times. Low intensity running accounted for 35.1%, and this was composed of 1.7% jogging, 17.1% low speed running and 1.3% backward running. High intensity running accounted for 8.1% of the total time, consisting of 5.3% moderate speed running, 2.1% high speed running and 0.7% sprint running.
Thus besides having a well-developed ability to exercise with a high power output the players should also be able to work for a long time. This separates football from sports in which continuous exercise is performed with either a very high or moderate intensity during the entire event
"Today's Preparation Determines Tomorrow's Success"
"All worthwhile things come from hard work and careful planning."
It is important that football players enter the season at peak physical condition.
To do this requires a well designed pre-season training program that addresses the specific demands on each footballer. A successful pre-season program is one that incorporates all of the necessary components to have the players maximize their performance when the season commences and to be able to sustain peak physical condition through out the season.
The most important thing that you should consider before the season begins is the physical condition of football players after the holiday season. Because of this, it is worth considering physical and physiological tests at the start of your pre season schedule to see how the players are doing and to evaluate their preparation plans. These tests give information on the properties of endurance, speed, muscular endurance, strength, coordination, technical, and tactical elements during the preparation period.
From the results of the testing, the coaches can identify the strengths and weaknesses of the players and train them accordingly. Appropriate testing should be specific and reliable enough to reflect the actual status of the fitness of the soccer players. In this context, the features of the soccer game and related physiological testing will be discussed
Purpose of physiological testing
the data from the testing can form the basis for the development of optimal training strategies. Further tests can then be used to evaluate the impact of these interventions on the physical fitness profile of individual players, thereby evaluating the effectiveness of the programme
Determine individual strengths and weaknesses
if individuals footballers in the team have weaknesses in any particular fitness component relative to football, they can be detected during the completion of fitness tests and subsequently remedied by employing appropriate training programmes. During pre season specific fitness regimes can be designed for individual players, which can then be designed to correct each individual player's weaknesses. Training prescription should also be based on the specific requirements of the playing position. Position-specific training programmes result in improvements in the most relevant fitness measures for each playing position; thereby ensuring players are better able to fulfil their tactical responsibilities during the game. These improvements may not, however, overcome individual deficiencies in genetic potential for the physiological characteristics required for the position. This makes physical performance an important consideration in player selection at the top level.
Physiological tests for football players
several tests have been designed either to be part of an overall physiological assessment or to measure specific components of soccer-specific fitness. The following subsections provide examples of some of the common tests used in the laboratory and the field for evaluating different fitness components of soccer players. The relevance and usefulness to soccer of each test are described and a brief evaluation of each test is also outlined
To develop an individual physical profile
The aim of developing a physical profile is to identity a players physical strengths and weaknesses. This can be achieved through the administration of a series of football-specific tests. The information gained from these tests can then be used to set up short- and long-term goals. In the event of a long-term injury, chronic sickness, or planned rest period, a player’s predetermined physical profile will also provide data that can be used for comparison purposes.
To evaluate objectively the effect of a specific training program
The aim of the pre season program is to improve performance. In order to quantify changes in performance that has occurred as a result of training, baseline data is needed. Baseline data is collected before the start of a training program using a test (pre-test) which must be specific to the type of training that is to be performed. The same test is then repeated (post-test) usually after 6 or more weeks of training. Thereafter, the subsequent progress of players should be periodically monitored through repeated tests.
To monitor progress during rehabilitation.
During a rehabilitation program it is important to monitor how well an injured player is responding to treatment and to know when the player is ready to return to competitive football. Players who return prematurely to competitive football can have a high risk of recurring injury.
To monitor the health status of a player.
The general health status of a player can be monitored by checking heart rate and other physiological responses to a standardized exercise work rate. Early signs of overtraining may be detected by regularly monitoring a player’s physical performance capacity. Heart rate response to the standardized exercise can also be used to evaluate how well players adapt to a new, unaccustomed surroundings.
Selecting a Test
Once the reason for testing has been clearly defined, an appropriately test must be selected. Factors to be considered when selecting a test are discussed below.
Specificity for football
Information gained from a test will be of no benefit to the coach or player unless the recorded measurement can be applied to football.
Reliability
Test-retest reliability refers to how reproducible a test result is from trial to trial, or day to day. Factors which affect reliability can be classified into biological or experimental. The former refers to the relative consistency with which a subject can perform, while the latter concern variations in the way the test is administered. For repeated testing, it is necessary to determine whether there is any difference in two test results, for a given player, can be attributed to a change in the physical status of the player or whether the difference is within the expected measurement variation for the test. Test-retest reliability is usually reported in the form of a correlation coefficient; the closer this coefficient is to 1 the more reliable the test is.
Feasibility
When selecting a test, considerations must be made for such factors as the playing status of the team and availability of facilities and appropriate equipment, as well as for the amount of time required to carry out the test and analyze the test results. For example, with a team which trains twice a week it is not feasible to use the time consuming tests. Time can also be a problem for the coach of a national team where the squads of players are only together for short periods of time. Furthermore, selected squads of players are usually assembled to prepare for a game, therefore exhaustive exercise tests are not recommended in this instance.
Conditions
Testing conditions e.g. running surface, preparation of test areas, and calibration of measuring equipment, must be standardized each time a test is performed. While test conditions can usually be accurately reproduced for test performed in a research or clinical setting, problems can arise with field tests, e.g. if performed on a football pitches the type or condition of the surface can change throughout the year. Extreme variations in environmental conditions should be avoided.
Procedures
The standardization of testing procedures refers to the way in which the test is administered. For example, when a battery of tests is performed on the same day, the order in which each player performed the tests should be standardized. Where possible, the exhaustive tests should be performed last.
Practice should be given if possible to get the player familiarized with the test and this will reduce the learning effect and attain a more accurate test result.
Pre-test condition of players
Players should be well rested before the tests. Usually, at least 24 hours should be allowed after a competitive match. When players have just recovered from an injury or an acute illness this should always be noted. With female players, it is advisable to note any players experiencing detrimental side effects caused by menstruation.
An often-overlooked consideration when testing is clothing and footwear. Suitable clothing should be worn which will not interfere with performance, and in running or jumping tests, the same type of shoes should be worn for repeated tests.
Instructions and test administration
It is essential that players clearly understand how each test should be performed. When using a test which is not possible to test all the players in the team at the same time, other activities should be planned so that players are not waiting for long period of time, however, such activities should not be strenuous enough to affect the result.
Motivation
Players are required to exert the maximal effort in performance tests. Such tests can be greatly affected by the motivation of the players. It is therefore very important that players are well motivated and mentally prepared.
When to administer a test
It is difficult to define exactly when or how often to carry out a test. Some general guidelines are listed in Balsom (1994):
· When the objective of testing is to evaluate the effect of a training program, sufficient time should be allowed for the desired adaptation to take place, a period of six weeks between tests is usually the minimum time advisable.
· It is useful to test players just before they are released at the end of each season and again when the training resumes.
· Data for physical profiles should be collected toward the end of the preseason period when players reach their peak performance level.
Aerobic Testing Procedures
Aerobic fitness is dependent on and limited by the body’s ability to deliver oxygen to the working muscles. The heart, lungs, blood, circulatory system, and working muscles are factors in determining one’s aerobic fitness. Aerobic fitness is important as the soccer players have to cover the total distance around 10km, and 35.1% of the total player time in a game consists of low intensity running.
Estimation of Aerobic Capacity
VO2max can be determined from either maximal or submaximal exercise testing. At maximal exercise level, VO2max is measured directly from expired gases or estimated from exercise intensity. In the laboratory, VO2max can be estimated from treadmill and cycle ergometer performance and heart rate response to the exercise. Field tests can also be conducted to determine the aerobic capacity in football players Grant et al (1995) compared different field test results (Cooper's 12 minute run test, Multistage shuttle run test) with a maximal treadmill test. Results showed high correlations, with coefficients for the Cooper test and Multistage shuttle run test of 0.92 and 0.86 respectively. As football requires frequent change of direction during running, the Multistage shuttle run test may be a more specific test.
Multistage Shuttle Run Test Procedures
Players are required to run back and forth on a 20-meter course, starting at a speed of 8.5kmh-1. The running speed is increased by 0.5kmh-1 every minute. The running speed is regulated by a sound signal emitting from a prerecorded tape. Players try to complete as many stages of the shuttle run as possible, and the test is terminated when the testing player is unable to maintain the prescribed pace. The player will be given a warning signal the first time they are behind the sound signal and the test will be stop at the third warning. The maximal speed corresponding to the last completed stage is used to estimate each player’s VO2max according to the following equation:
VO2max = 31.025 + (3.238 &mult; velocity in last stage) - (3.248 &mult; age) + (0.1536 &mult; age &mult; velocity in last stage)
Anaerobic Testing Procedures
Soccer players are frequently required to produce high power output and sometimes to maintain it with only a brief recovery. The total time for high intensity running is about seven minutes of the whole game (Bangsbo et al, 1991). The average sprint distance is about 15 meters and occurs once every 90 seconds.
Estimation of Anaerobic Function
Bouchard (1991) classified anaerobic test into short, intermediate and long term anaerobic performance capacity. Short term anaerobic performance capacity is defined as the total output during maximal exercise lasting about 10 seconds, while it last about 30 seconds and 90 seconds respectively for intermediate term and long term anaerobic performance capacity. Wingate test have been described and used in some preseason testing of English football team , American Olympic soccer team , and Hong Kong football team . However, this test is done on a cycle ergonmeter that it seems not specific enough to football. Running may be a more appropriate form of test in football. The Cunningham and Faulkner Test (developed in 1969) has been used in Australia as the a test to determine anaerobic function (Green, 1992). Cunningham and Faulkner test is a maximal run test on a treadmill. The speed of the test will be set at 12.9 km/hour at 20% gradient from horizontal. The time to exhaustion will be measured.
Cunningham and Faulkner Test Procedures
Following a five minutes warm-up at 10.5km/hour and zero incline, stretching is then done to the lower limb muscles including the quadriceps, hamstrings and calf muscles. The treadmill speed and incline will be reset to 12.9 km/hour at 20% incline. Each subject is required to run to exhaustion, which means he is unable to maintain the speed. The elapsed time on the test is measured from the moment at which the subject begin running unsupported to the moment at which the hands of subjects are placed on the supported rail. Time is recorded to the nearest 0.5 second. Strong encouragement is provided throughout the test.
Sprinting Ability
Sprinting is also one important component of playing in a football match. Bangsbo (1991) showed that the 19 sprints (on average) accounted for 0.7% of the total time of a game. The performance of sprinting is important and it is one of the tests included in the test battery of performance in the Australian Soccer Team.
Testing Procedures
Two sets of timing gates will be used and placed at the distance required (5m, 12m, 20m). A five-minute warm-up should be done followed by stretching of the lower and upper limbs. Several maximal runs over a short distance are allowed in order to familiarize the players with the test. Players then stand 50 cm behind the starting line and some crouch is allowed. The player starts sprinting when ready and strong verbal encouragement is given over the whole course of sprinting. Three trials are performed and the best time reported.
Strength Testing Procedures
Muscle strength is also important in soccer as discussed above. It is also included in the test battery of some national and elite soccer teams.
Estimation of Muscle Strength
Various tests of muscle strength and power have been employed for assessment of soccer players. These have ranged from performance tests and measurement of isometric strength to contemporary dynamic measures using computer-linked isokinetic equipment. Different soccer teams have used isokinetic equipment to measure the strength of the lower limb. However, it is difficult to compare these studies as the testing speed chosen is often different.
Limitation
There is a possible limitation in assessing muscle strength and power for soccer with isokinetic equipment. As the kicking action is an accelerating movement rather than a motion with the same speed throughout the range, so isokinetic testing may not be truly reflect the condition in soccer. Further research is needed to understand and develop a more specific test for soccer.
Testing Procedure
Warm-up and stretching exercises are done before the testing. Subject is then instructed to sit correctly and comfortably in the testing seat. The axis of knee and the seat position are adjusted and recorded accordingly. The testing knee is also put in the testing adapter and is strapped to make sure stable and comfortable for testing. After that, the limb weight and the gravity correction will be adjusted before the testing proceed. The testing angle will be adjusted and locked, which is also recorded into the computer system of the equipment. After the positional adjustment has been done, the mode of exercise setting and the speed will be chosen. Before the testing, five repetitions of testing movement will be performed in order to get familiarization of the test. Verbal encouragement will be given during the testing trials. Peak torque will be recorded from the each trial.
Conclusion
Soccer is a game, which includes various activities like running, sprinting, heading and kicking. Physiologically, good aerobic, anaerobic function, CP-ATP system, strength and agility is essential to maintain the optimal performance during the game. Therefore, fitness testing will be carried out in order to assess each player’s fitness condition during pre- and post-season. Many fitness tests are available and developed to date, but appropriate tests should be chosen to identify the changes of players specifically. Multistage shuttle run test, Cunningham and Faulkner test, sprint test and isokinetic test for strength are chosen for evaluation of soccer in this context. Limitations are still found in some of the tests and
Having administered fitness testing we can then interpreted the results and embarks on our pre season programme
A typical day for a professional player at the start of pre season
9.15-10am Players arrive for breakfast (wholegrain cereals, wholegrain bread, fruit juices and fresh fruit)
10.15-10.30 General warm-up, including stretching, working on dynamic flexibility
10.30-11.10 Morning session first phase: Speed development work (using roped ladders and small hurdles)
11.10-11.50 Morning session second phase: Ball work (passing and conditioning drill before progression into keep-ball and a small-sided game)
12.00-2pm Recovery period for treatment, massages and lunch (choice of fish, meat and carbohydrates, various vegetables, salad bar, fruit and yoghurt)
2.0-2:40 Afternoon session first phase: Gym (balance and core stability work aimed at injury prevention)
2.40-3.20 Afternoon session second phase: Interval running (four-minute runs with four minutes rest in between)
3.20-3.45 Warm down followed by recovery drinks to take away and meal option (carbohydrate and protein combination
Types of training
Strength training
Football is a game of repeated bouts of intense activity, so players must have strength to produce powerful movements repeatedly through an entire game. To train in this way requires the use of heavy weights (70% RM or higher), low repetitions (8 or less) and longer rest times between sets and workouts.
Performing fewer repetitions with a heavy weight recruits type IIB fibers (fast-twitch) that are important to develop strength and power. The longer rest periods are used to ensure adequate recovery. Full recovery will allow for maximal effort during each set and each workout. Recovery times between sets should be at least 90 seconds long to allow the body to replenish most of its ATP, or immediate energy source. All of these factors make up the pre-season exercise prescription.
The exercise prescription is not the only piece to the puzzle; the types of exercises performed are just as important. Pre-season strength exercises should include compound movements, unilateral movements and exercises performed in a dynamic position. These three types of movements will not be the only exercises done but should constitute a large portion of them.
Compound exercises, also known as multi-joint, train entire movements as opposed to specific body parts. Multi-joint exercises are more intense due to the increase in muscle groups recruited and the higher demands placed on the nervous system. Although isolated movements need to be included in any pre-season training program, they should not be the focus. For instance, leg extension is beneficial for developing isolated strength in the quadriceps, but how often does a footballer perform a leg extension on the field? However, a compound movement such as a squat simulates a movement that is performed numerous times throughout a game.
Training using compound movements will prepare footballers using similar patterns of movement that will transfer much easier to a sports environment. In the pre-season it is more important to focus on functional strength than isolated strength. For these reasons, compound movements are superior to isolated movements.
Squats, deadlifts, leg press and lunges are all compound lower body movements that need to be included. Pushing and pulling are the two general types of compound upper body movements. Pushing exercises include the bench press, military press and standing dumbbell press; pull-ups, dumbbell rows and one-arm cable rows are examples of pulling exercises.
The next criterion is to train with unilateral or independent movements. Almost any athlete has strength and coordination differences between the right and left sides of the body. Traditional machines with fixed movement arms do not allow the right and left limbs to operate independently, which can perpetuate imbalances because the dominant side typically moves more of the weight and continues to get stronger.
To balance the two halves, each side of the body must lift the same amount. This is accomplished using free weights or machines that allow independent, or unilateral, movement. Here the dominant side cannot assist the weaker side; therefore the weaker side is overloaded and is forced to adapt and become stronger. Moving each arm and leg independently will help foster a uniform strength level between both sides.
The final key is to train in a position that is dynamic or unstable. A stable environment is one in which the body is supported, like a seated exercise. In an unstable position, such as standing, the same exercise can have a much greater effect because additional muscle groups are needed to stabilize the entire body. When standing, the core musculature - the abdominals and lower back - are forced to hold the torso in a rigid position, and the quadriceps, hamstrings and glutes are also required to stabilize the body. The additional muscle groups working place a greater demand on the nervous system, which translates to a higher physiological overload. The result is an exercise that is more challenging and leads to better results.
Optimal benefits from this approach to training require the appropriate sequence of exercises over a period of time. The footballer must first master an exercise in a stable position before attempting the exercise in an unstable position.
For example, the progression for a shoulder press would be seated shoulder press using a selectorized machine, seated military press using a barbell, standing military press with a barbell and finally standing dumbbell press. To go one step further, the standing dumbbell press can be performed on an unbalanced surface like a balance board. Each level requires more stabilization from the athlete. This progression occurs gradually over the course of weeks and months, not days.
Recently, there have been significant changes related to the physiological and medical aspects of football. Studies on the ideal physical and physiological properties of a successful football player show that due to the improvements in the speed and skills of the football players, football has become more dynamic (Mangine, et al., 1990).
Aerobic training
A pre-season preparation period covers the period from the beginning of team-training till the first official match. The length of these training periods may differ from one country to another. During this training period, physical conditioning, physical conditioning should be composed mainly of games and exercises with a ball. The number of training sessions from the beginning of football season should be increased gradually (Bangsbo, 1994).
Small sided games
Soccer is played by two teams of 11 players performing in an area of approximately 100m by 60m
However during training it is common to reduce the both the number of players on the pitch and the size of the pitch, these small sided games are one of the most common drill s used by coaches in soccer training.
Were as in the past small sided games were mainly used to develop the technical tactical abilities of the players, they are now being employed by ametuaer and professional teams as an effective tool to improve aerobic training( Balsom, 1999, Bangsbo, 2003, Drust Reilly, a Cable 2000, Reilly a Gilbourne 2003).
Hoff, Wisloff, Engen, Kemi, and Helgerud ( 2002) found that five a side soccer drills on a pitch measuring 50m x 40 mm produced heart rate responses within the intensity range previously shown by Helgerud, Engen, Wisloff and Hoff ( 2001) to be effective for improving aerobic fitness and soccer oerformance( running interval training at 90 to 95% of maximal heart rate)
Aerobic training is traditionally an important component of physical training in soccer. Its relevance to soccer has been confirmed by some studies showing a relationship between aerobic power (V[O.sub.2max]) and competitive ranking, quality of play and distance covered during the match (Bangsbo & Lindquist, 1992; Krustrup et al., 2003; Wisloff, Helgerud, & Hoff, 1998). Recently, Helgerud, Engen, Wisloff and Hoff (2001) showed that aerobic training can improve some aspects of soccer performance, including distance covered, time spent at high intensity, number of sprints and touches of the ball during a match. Furthermore, high aerobic fitness appears to improve recovery during high-intensity intermittent exercise, typical of soccer performance and training (Balsom, Ekblom, & Sjodin, 1994; Tomlin & Wenger, 2001).
Benefits of players participating in small sided games are increased motivation; improve tactical and technical aspects of games, specific to football
Injuries
As part of a wide-ranging audit of injuries in professional football, conducted over the period of two seasons (July 1997 - May 1999), medical staff at 91 professional clubs submitted detailed injury questionnaires together with weekly injury status reports on a total of 2376 players.
The study, published today in the British Journal of Sports Medicine, found that 17% (a total of 1025) of the injuries recorded were sustained in preseason, resulting in an average absence of 22.3 days.
In addition, a significantly higher percentage of non-contact injuries were recorded in preseason than during the season itself, presumably due to the large amount of running-based training in preseason.
Suggested reasons for the disproportionate figures, and the relatively high number of injuries incurred in the early stages of the season, include hard playing surfaces, high training intensity, sudden changes in training intensity of exercise, and short preseason preparation
Among the possible solutions proposed is the use of running shoes instead of boots for pre season running drills, other forms of conditioning such as aquatic training, focus on proper hydration and nutrition, and specific training for the players.
Tags: Football Fitness Premiership Soccer Psychology Beckham Jimmy Petruzzi
