preparation 3

  • Image
  • Periodisation of training  PRE – COMPETITIVE
10-12 days

Cycle 3 specific physical preparation

  1. 1.       Anaerobic alactic + lactic
Development of Maximum Aerobic power (90-95% MHR)

 

Interval training

Speed endurance, sprint endurance.

Intensity: 83-90 % VO2max. Intensity of anaerobic lactic training :

  • High to intense
  • 90-100% of MHR
  • 175-200 beats/min (the heart rate is very individual).
Duration of Interval training :

15-30 min, 3-6 km

3-12 min sets, in the form of practice games.

Recovery : the heart rate should

return to 120-130 beats /min.

Interval training

Forms :

Interval running (medium & short runs.

Pyramid runs (600-500-400-300-200-300-400m etc.)

Technical or technical/tactical drills.

Small side games (5v5/4v4/3v3/5v4/…).

Games with one team outnumbering the other.

Duration of anaerobic lactic training :

8-15 minutes

Exertion with repetitions lasting from 20”- 2 min.

1-2 sets comprising 3-5 repetitions each.

Recovery :

Incomplete recovery between repetitions (hr: 130-140).

Complete recovery between the sets of repetitions (hr: 120-110).

Anaerobic lactic training

Forms :

Runs, sprints, shuttle runs.

Technical or technical/tactical drills where the players are “under pressure”.

1v1/2v2/4v4 games (with man to man marking).

  1. 2.       Power and explosive strength
Low / high jumps

Multiform (contrasted strength),

speed strength, high plyometrics

      With loads

1-2 sessions per week.

speed strength :

Load : 30-50% of MS

Repetitions : 10

or duration : 15”-30”

sets : 3-4

rest interval : 45”-1’/sets

execution : dynamic

      By station

circuit training

 

high plyometrics :

Load : body weigh

Repetitions : 6-10/exercise

sets : 3-4/exercise

rest interval : 30” /exercise, 1’-2’/ set

execution : dynamic, explosive

organization : 5-6 exercises

      1 session each week

Series of jumps and sprints with shooting on goal.

Contrasted strength + multi – faceted training specially geared to football.

No of exercises : 4 (legs, feet + arms)

Repetitions : 3-4 per exercise

Rest interval : 1’ between reps,

3’ between sets

Execution : dynamic

      1 session pear week

Intermittent training every 2 weeks.

  1. 3.       Speed
Alactic anaerobic speed lactic anaerobic speed
Method : repetitive short interval training repetitive short and medium interval training
Intensity : 95-100% of maximum speed

Maximal/ supramaximal

90-95% of maximum speed

sub maximal/ Maximal

Repetitions : 4-8 per set 3-5 per set
Duration of effort : 2”-8” (maximum 10”)

10-50 meters

9”-20” (maximum 10”)

50-150 meters

Sets : 3-5 2-4
Total distance : from 300-600 meters per

session

from 600-1200 meters per session
Rest period : semi active / active

1:10 & 1:20 between repetitions

4’-8’ between sets.

 Active (constant)

1:3 & 1:6 between repetitions

7’-10’ between sets.

 

 

Example of a speed – training session

1st set

4-5 repetitions

  • Cyclic & acyclic running
  • Progressive rhythm 40-50m (acceleration)
  • Intensity :80-90% of maximum speed
  • Rest: light running lasting between 30”-45”.
2st set

5 repetitions

  • Running different distances
  • 20-30-40-30-20m
  • 100% intensity
  • Rest : 1’ – 1’15” walking
3st set

4 repetitions

  • Starting signal
  • Same distance but with a slalom run, either with or without the ball
  • 100% intensity
  • Rest: 1’15” – 1’30”
4st set

3-4 repetitions

  • 1v1 duel
  • Shooting on goal
  • 10”-15”
  1. 4.       Technical / tactical work
  2. 1v1 situations with the goalkeepers
  •   Quick finishing
  1. 1v1 duels
  •   1v1 game/with goalkeepers
  1. Cognitive games
  • 3v3v3 game, working on finishing
  • 4v4 game to work on retaining possession and finishing.
  • 11v7 game +2 goalkeepers.
  1. Physical fitness training, unrestricted play 4v4

Two teams of 8 players + 2 goalkeepers, enough balls must be available. – Duration: 15’ – 20’, sets: 4-5 x (3’-4’) , rest : 3’-4’ (run), intensity : HR 170-190. Variations: 4v4 with extra players who play with their team (one touch only allowed).

  1. 2v2/3v2/4v4 (basic practice routine)
  2. Fast attacks
  • Attack through the centre (from a long pass) 1v1+3v3+1v1 + 2 goalkeepers
  • Attack through the centre after gaining possession 1v1+2v4+2v2  + 2 goalkeepers, the attempt must completed within 10”
  • Attack the flanks after gaining possession in midfield 2v1+4v4 + 1 goalkeepers & 2 small goals ,1st  pass out to a player on one of the wings
  • Fast attack game : 8v8 (2v2+4v4+2v2 and 2 floaters)
 

 

  1. (sample practices)
  • 2v2 with one goal
  • 2v3 with goals
  • 3v4 with goals
  1. Ball – oriented defense
  •  4v4 on three goals each
  •  4v4 on two goals, starting in the middle
  •  4v4 on two side – by – side goals.
  1. The counter attack
  • Playing the ball quickly after gaining possession 3v5
  • Escaping pressing, and then counter attacking 3v2+3v2 + 1 goalkeeper and 1 small goal
  • Counter attack game 8v8
  1. Zonal defense
  • Basic 2v1 situation
  • From 1v1 to 2v2
  • From 2v2 to 4v4
  • 4v4 & 2 extras + 1 goalkeeper and 2 small goals, 5v4 + 1 goalkeeper and 3 small goals
  1. 5.       Pre – season warm up matches : 2

About giorgispapageorgiou19
physicals education teacher - football coach

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