Football players training

When we talk about training we have to take into consideration some of the features that will be needed to set our sessions correctly. These characteristics are represented by the following TECHNICAL-SCIENTIFIC NOTES:

throughout the season, if few workouts and lots of games are played, there is a reduction in VO2MAX (maximum oxygen consumption);
the VO2MAX seems to be significantly related to the distance traveled and the number of sprints performed throughout the game;
to monitor the intensity of the players' effort during the entire football match, cameras are used which are located differently inside the stadium or the playing field, through which the actions carried out, the various intensities and the duration in are identified. relationship to distance, frequency and the ratio of exercise to break;
on average, each player travels about 10 km per game;
up to 1000 different activities are performed during the game, with variations every 6 seconds;
the relationship between low intensity exercises and high intensity exercises is around 2 to 1;
the distance covered with the ball is 2% compared to the total distance;
players rest on average 3 seconds every 2 ';
every 30 sec. there is a sprint;
every 90 sec there is a maximum sprint;
the ability to resist jumping does not seem to be an important quality during the game;
it was found that during the final phase of the game more goals are scored than in the first gioco of the game; this seems to be directly related to the greater fatigue of the defenders, therefore to their lower lucidity;
16% of the distance traveled is given by the backward run, or from the side run.

In light of what has been written, we can now identify and describe the main means of training. Resistance, strength, speed and joint mobility are the skills we need to work on. In particular it is necessary to focus on the ability to accelerate through short sprint exercises, changes in direction, sudden stops, etc.

→ REPEATED LONG: DEVELOPMENT OF ANAEROBIC POWER AND RESISTANCE TO SPEED

5/8 times distances between 800 and 1000 meters are covered, where it runs from + 3% to + 5% with respect to the threshold speed. Recovery pauses are complete and last from 1'40 '' to 2'50 '' depending on the distance traveled.

→ SHORT REPEATS: DEVELOPMENT OF ANAEROBIC POWER AND RESISTANCE TO SPEED; INCREASE OF RECOVERY CAPACITY

Distances between 100 and 200 meters are covered for 6/8 times, where it runs + 10% with respect to the threshold speed. Recovery breaks last about a minute.

→ INTERVALLED TESTS: DEVELOPMENT OF LOCAL MUSCULAR RESISTANCE, INCREASED THE EFFICIENCY OF THE CARDIAC PUMP, EXECUTION OF SPECIAL AEROBIC AND STAFF POWER STIMULIS

Interval training involves intermittent activities, characterized by periods of intense physical work and active recovery phases.

To check the intensity, heart rate monitoring is performed.

The run interspersed with the ball is carried out by simulating the technical gestures that take place during the game, so it is important to maintain a running rhythm that allows optimal control of the ball.

The duration of the interval running exercises varies from 4 to 5 minutes each, for a number of series equal to 4. The intensity varies from slow to fast and vice versa and the pauses between one repetition and another last about 4 minutes.

→ UPHOLSTERY: DEVELOPMENT OF THE FORZARESISTENT AND RECRUITMENT OF FAST FIBERS, INCREASE OF EXPLOSIVE STRENGTH AND MECHANICAL POWER, TRAINING OF CENTRAL AEROBIC COMPONENTS

The uphill run is performed over distances between 30 and 70 meters, with almost maximum effort. Recovery times must be such as to allow the Fc to drop to around 120 batt / min. The slope must be 10-15%. In the "short" climbs distances of 30 meters are proposed on higher slopes (20%).

→ Short sprints

Functions: reaching maximal heart rates, increasing the strength and recruiting fast fibers. Uphill sprints allow you to train even the so-called "central aerobic components", that is the heart's ability to get more blood to the active muscles for every minute.

Number of repetitions: from 4 to 7; recovery times with Fc around 120 batt / min.

Series number: 2-3; the interval between the series should bring the Fc back to 100 batt / min or even lower.

→ Lengths of 60 - 70 meters and a slope of around 12-14%

Functions: increase in explosive force levels, although it can also achieve a considerable volume of resistance work.

Conclusions

The uphill training has an average duration of 60-75 minutes, including warm-up, stretching and initial joint mobility work. It is usually composed as follows:

Heating (slow travel) 10-15 '

Stretching and joint mobility 15 '

Gaits for the race (skip, kicks, etc ...)

Leaps and deadlifts (alternating leaps, successive, step and detachment ...)

Sprint uphill

Transformation (run slightly downhill and / or practice match at the field)

SPECIAL RESISTANCE TO STRENGTH

Anaerobic exercises are mainly carried out to increase the recovery capacity in a short time, subjecting the muscles to eccentric and concentric stresses through repeated commitments of explosive force.

BALZI AND MULTIBALZI

Jumping exercises are used when it is intended to improve the running technique during acceleration, or when the athlete is not able to perform effective thrusts with the

lower limbs, or if you want to intervene on the amplitude and frequency of the step during the run. The jumps exercises are also a means by which it is possible to influence the different expressions of force correlated with the execution of accelerations, decelerations, stops, direction changes and head detachments.

Type of leaps: long leaps, b. explosives, b. plyometric, b. reactive, etc .; in width or upwards; with 1 or 2 limbs; for the motor musculature of the feet, etc.

The exercises should be performed after a good warm-up and in conditions of neuromuscular freshness. At the end of the exercises, spinal decompression exercises are performed.

Possible work to do during a training session:

only jumps alternating: 3-4 times per 40m;

Alternating and successive jumps: 4x40m;

only subsequent leaps: 4x20m;

step-by-step: 4x30m;

skipped step: 2-3x30m;

alternate running action between these exercises;

jumps alternating in transversal for 10 steps for 6-7 times.

EXERCISES FOR SPEED IMPROVEMENT:

simple sprints

foot support exercises

exercises for the setting of the pelvis