Pre season training

"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.

Pre season training

"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

One of the best prepared teams in the 2002 world cup were South Korea
In a review of the preparation which the Korean team adopted in preparing for the 2002 World Cup Finals, Verheijen described how initially the team could not keep up the desired pace of the game for the full 90 min. Players made high-intensity runs less frequently and fewer explosive actions as the second half progressed (1). After a systematic training programme, they were able to maintain a high tempo for the entire match. By the end of the next phase of training, the team was prepared to raise the pace of the game even higher, and recover more quickly between actions.
In order to optimally prepare a player for soccer, a training programme should be devised which stresses all three energy systems, (aerobic, anaerobic, and alactic)
Training should be based upon the specific physiological demands of soccer with an emphasis on the production of a high output and high quality sprints which are often necessary to gain the advantage over the opposition.
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.
Playing soccer constitutes intermittent exercise in which the timing of the high-intensity efforts is acyclical and therefore unpredictable. A team coached and trained to perform at a high tempo has a competitive edge over an equally skilled but less "fit" opposition. If recovery periods in between bouts of strenuous efforts are inadequate in duration, transient fatigue will ensue showed that activity was reduced in the 5 min immediately after a 5-min period of sustained exercise at high intensity (2).
The game of soccer is essentially aerobic with intermittent anaerobic and alactic bursts of energy. Outfield players average 160bpm during soccer games and operate at 75-80% of their maximum oxygen uptake (vo2 max) which is comparable to marathon running. However soccer is not characterised by steady heart rates of 160bpm which are sustained for 90 minutes of play. On the contrary, heart rates are continually fluctuating depending on the nature of the activity the soccer player is performing.

Above is a player I monitored with a heart rate monitor during a game
A soccer player’s heart rate averages around 150 beats per minute for the majority of a game.

The contemporary game at the professional level seems to be more demanding than suggested in much of the early literature (3). And therefore calls for a more systematic approach to training (4). Compared the work rates of English Premier League players over two seasons (1998-1999 and 1999-2000) with previous observations of top English League players before 1992. The current players covered approximately 1.5 km more in a game than their earlier counterparts, the differences being manifest among all the playing positions. There is evidence of a faster tempo of the game in the 1997-1998 season compared with the 1991-1992 season, including more movement of the ball and shorter intermissions in play( 5). Changes in the rules, such as the omission of the back pass and advances in sports science.
Despite the high aerobic demands necessary to sustain work out put for 90 minutes, games are often decided on the quality of anerobic and alactic bursts of energy, such bursts are necessary to get to the ball first, leap above an opponent, spring into goal scoring position or to close down an opponents and deny them space to pass or shoot at goal.
The simulation of the exercise intensity corresponding to match-play has enabled sport scientists to study discrete aspects of play under laboratory conditions. Observations highlight the value of exercising with the ball where possible, notably using activity drills in small groups. Small-sided games have particular advantages for young players, both in providing a physiological training stimulus and a suitable medium for skills work. While complementary training may be necessary in specific cases, integrating fitness training into a holistic process is generally advisable.

Taking 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.
These fitness components often vary with the individual player, the positional role in the team and the team's style of play.
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.
"My pre-season has gone well. It's the most different pre-season I have ever done, Jimmy (Petruzzi) has come back from the World Cup with loads of new ideas and the manager has got some different ideas which I have never done. I have never done a pre-season like it. I have enjoyed it, its has been refreshingly different"
Colin Woodthorpe Norwich, Stockport,Bury f.c
The most important thing that you should consider before the season begins is the physical condition of football players after the off 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 these tests give information on the properties of endurance, speed, muscular endurance, strength, coordination, technical, and tactical elements during the preparation period. Information on the properties of endurance, speed, muscular endurance, strength, coordination, technical, and tactical elements during the preparation period.

The following table illustrates the typical movement activities during high level game

Football acitivities Typical Percentage
walking 33%
walking backwards 6%
jogging 38%
running at 3/4's pace 20%
sprinting 11%

It is also important to consider the time frame you have to work with the players
And other constraints you may have i.e. access to facilities

To give an insight into the day of a professional footballer
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
If you are working at semi professional or amateur level it is important to maximise the time you have to achieve your pre season goals

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 (6).

Sam Allardyce Bolton Manager speaks of his 3 favourite practices
“The first practice would be one of my favourites, which is crossing and finishing. The second practice would be keep ball, building up to a small sided game, starting at 1 V 1, building up to 2 v 2, 3 v 3, 4 v 4, probably up to a maximum of 8 v 8. The final practice is attacking team play, 11 V 6”
Adapted these games to meet the physiological demands of football is important
A typical session could be 4 v 4 on a pitch diameter which involves the players working aerobically it can then be condensed to works the players anaerobically
And adapted into exercises with the ball emphasising rest ratios to meet the physical demands of the game, you could also do a cool down playing head tennis etc.
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 amateur and professional teams as an effective tool to improve aerobic training( 7)

scientific research has 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 to be effective for improving aerobic fitness and soccer performance( running interval training at 90 to 95% of maximal heart rate) ( 8)

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( 9). Recently, research has 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 (9). Furthermore, high aerobic fitness appears to improve recovery during high-intensity intermittent exercise, typical of soccer performance and training (10).

A traditional approach of developing aerobic fitness has been thought the use of interval training. However the use of small sided games has been recently recommended as an ideal training method for improving fitness and competitive performance in football. It has been suggested that match specific small sided games can effectively improve the fitness of the cardio vascular system whilst mimicking match specific skill requirements (11) (12).
Other advantages such as increased player motivation, training the capacity to perform skills under pressure and a reduced training injury training ratio has been suggested.
The debate on conditioning a soccer player comes from the large distance a soccer player covers in a match, as a consequence in the past coaches had a tendency to prescribe long slow running during pre season training.
When you consider a game of football combines the ability to change direction, kick and jump with power ( anaerobic alactic) and sprint ( anaerobic lactic) in a game that lasts 90 minutes or more ( aerobic)
It’s important to note soccer players are continuously moving from anaerobic movements back to aerobic activity, which allows recovery to take place. As a consequence you have one dominant energy system in the body ( aerobic) with the two other energy systems that enable higher intensity of play ( anaerobic alactic and anaerobic lactic). Therefore training all three energy systems is important.
The systems can be training be long continuous running (aerobic)
And interval running (anaerobic)

Above is a 6 minute test derived to measure vo2 max during football related activity

Above is a 5 aside game played at high intensity balls a continuously fed

Hegerud et al. (2001)
conducted an intervention study using 4 x4-min interval training at 90%-95% of maximal heart rate, training half the members of an elite junior ( under 18) soccer team three times per week for 8 weeks; the other half of the players acted as a control group by performing their normal soccer training . The individual increases in vo2 max were 6ml. kg - 1. min1 greater in the n the experimental than the control group; this was accompanied by a 1700-m greater distance covered during a game, 24% more contacts with the ball and a 100% increase in the number of sprints , all more than in the control group. The same interval training regime was used by a champion’s league team who showed the same improvement in vo2 max.

the current advice for improving VO2 max in soccer players based on theory and evidence is to use 4x4- min bouts at 90-95% of maximal heart rate interested with 3 minutes jogging at 70% of maximal heart rate to remove lactate accumulated, this can be done with a ball on a specially designed track

Summary of energy systems

• Anaerobic alactic high intensity duration: 0 to 15 seconds used in soccer sprinting, kicking, tackling

• Anaerobic lactic high moderate intensity 15 to 120 seconds used sprinting, recovery, runs, heart rate of 180-190, (> 90% of maximum).

• Aerobic moderate to low intensity 120 seconds plus used in soccer whilst jogging, walking, duration of game, heart rate of 160-170, (80% of max

Aerobic acitivities Anaerobic activities
walking most tackling and contact situations
walking backwards jumping
jogging accelerating and changing direction quickly
running at speeds less than 3/4's pace running at speeds greater than 3/4's pace

Anaerobic training is shorter than aerobic training in duration (less than two minutes), in which oxygen is not a limiting factor in performance, and requires energy from anaerobic sources. These energy sources involve the utilization of phosphagen and lactic acid by the athlete’s body; and enables them to perform brief, near maximal muscular activity (<2 min). Events, or activity that lasts up to 30 seconds in length, rely almost exclusively on the phosphagen system.
Activity that lasts from 30 seconds to 2 minutes, begin to rely on lactic acid (again, any activity beyond two minutes becomes aerobic training). These energy systems can be effectively developed using by performing small sided games. It is important note that although one energy system may be predominate for a given exercise, all systems are in use to some degree during anaerobic, or interval training

Though many of the leading clubs in the world have and are adopting small sided games and activities with great success

Benefits of players participating in small sided games are increased motivation; improve tactical and technical aspects of games, specific to football

It is important to note that countries like the Netherlands have made great strides in player development from small sided games, 4 v 4 has been adopted by the Dutch Federation and is strongly used by teams such as Ajax Amsterdam

During a game the exercise intensity varies continually thus fitness training should be as realistic as possible. Training should also involve regular use of the ball as this will not only help develop the specific muscles involved in match play, but improve technical and tactical skills and help keep players interested. Coaches such as Marcello Lippi formerly at Juventus, winner of the 2006 world cup with Italy are big believers in individual fitness programs as every player has different needs

An example of with was a training drill which Bansgo conducted with Zambrotta whilst he was assistant coach at Juventus
The training exercise was for Zambrotta to play the ball from the edge of his own box to a midfielder sprint, receive the ball inside the opposite half, then run with the ball cut back inside and strike it with his left leg, the training ratio was 5:1 High intensity specific to football, and if you recall the quarter final Italy versus the Ukraine, Zambrotta very similar to that activity
So effectively he was gaining the benefits of high intensity training specific for football

The influence of changing playing area on intensity of small sided games has been previously reported
It has been suggested that during four a side games intensity similar of that playing 3 a side could be reached by increasing playing area (13).

Anaerobic benefits
Anaerobic fitness accounts for your ability to recover quicker and consistently sprint at high speed. This is especially relevant to soccer. Throughout the course of a game, field players perform a number of maximum intensity sprints separated by periods of lower level activity
Anaerobic endurance refers to your ability to sustain intense activity and recover quicker. This is generally dependent upon your body's lactate tolerance and removal

If you were aiming to focus on training anerobically as much as possible
The first approach you can try is working on general anaerobic endurance through means of quality interval training that can be performed by doing football related activities
That means alternating maximum speed sprints with very light jogging or walking. Your workout should last about 20-30 minutes consisting of 7-10 second sprints and 30-50 seconds of low intensity jogging or walking
For example you could play 1 v 1

Were one player is defending a goal starting position of the edge of the 18 yard line

The other player sprints at full pace from the other 18 yard line receives the ball on the half way line sprints towards the goal aiming to get a shot on target,

Having done that he the jogs backs and performs the same activity

This is just one of many variations

Examples of exercises you can do for aerobic are
Drills lasting 2 to 3 minutes with a rest ratio of (1:1) working at low intensity
Or continuous low intensity work over a period of 20 minutes

Alternatively you could play a small sided game like 4 v 4 though if you wanted to specifically work on the aerobic system, doing low intensity would be advisable as whilst playing small sided games it is likely players will perform anaerobic activity also

An example of training aerobically would be setting up a low intensity circuit with the ball i.e. the player dribbles with the ball through cones, performs turns with the ball,

A speed session
Have players facing each over
Distance of around 20 metres apart

Player
A passes to player B and sprints to the other side
Player B receives the ball controls and passes the ball
This is repeated with the emphasis being on speed
So it takes around 3 seconds for the player to sprint 20 yards after passing the ball with a rest of around 15 seconds before performing the exercise again

Following is a guide you can use to assist planning your own sessions
Work to rest ratios

Speed

Exercise (s) Rest Intensity Repetitions
2-10 5 times exercise duration maximal 2-10

Speed Endurance production

Exercise (s) Rest Intensity Repetitions
20-40 5 times exercise duration Almost Maximal 2-10

Speed Endurance Maintenance

Exercise (s) Rest Intensity Repetitions
30-90 30-90 Almost Maximal 2-10

Aerobic High Intensity

Exercise (s) Rest Intensity Repetitions
2-5 1:1 90-100% heart rate maximum 4-6

Aerobic Low Intensity

Exercise (s) Rest Intensity Repetitions
8-10 1-2 minutes 70-80% heart rate maximum 2-4

Conclusion
Adopting an alternative strategy to develop fitness through out pre season and beyond has as discussed its advantages and disadvantages. The quality of the session can depend on the technical ability of the players and the equipment to monitor the session’s effectiveness’ with heart rate monitors. There is also a possibility players who are used performing running activities without the ball can psychology feel they are not being worked hard which can have a positive or negative effect depending on the individual However the advantage is the sessions are more effective as they are football specific and play a key role in developing the skill level of the players, the players are more than likely going to work harder in training whilst performing football specific activity.

Goal setting functions as a prerequisite to success in most areas of life, especially for fitness were clients can come up with loads of excuses why they cant train
Statistically people who are more than likely to continue to train at the gym are motivated by a goal
The brain works primarily from our sensory system (pictures, sounds, feelings). The NLP goal setting model addresses this by getting our goal sensory specific. But it doesn’t stop there. For, the brain not only uses the sensory system, it also uses our word meanings that drive the sensory system. For this reason, the NLP Goal Setting Model makes absolutely sure that we language ourselves in such a way as to drive our very neurology and physiology towards obtaining our desired goal.
The specificity of the NLP Goal Setting Model facilitates concentration on what you internally see, hear, and feel. Your attention will direct itself toward external and internal resources necessary in achieving the goal. The NLP model provides the following features as a way to more clearly think about moving from a present state to a desired state.
The following key components enable you to effectively identify your desired state and it begins by eliciting that state even now. Sometimes we call this The Well-Formed Outcome Model.

Using this model with your client is sure to increase their motivation
1) State the goal in positive terms.
Describe the Present Situation and compare it with the desired future goal.
• Where are you now?
• Where do you want to be?
• What do you want?
• State it in the positive (what you want to achieve).
• What are you going toward?
2) Specify the goal in Sensory Based Terms.
• What will you see, hear, feel, etc., when you have it?
• What steps or stages are involved in reaching this goal?
• Engage all of your senses in this description process to employ more of your brain and nervous system.
• Have you broken down your goal into small enough chunks so that each is do-able?
• What are the sizes of the behavioural chunks? Could the size possibly overwhelm you?
3) Specify the goal in a way that you find compelling.
Is the goal compelling? Does it pull on you? Make it a compelling future representation that's dissociated (When you see your goal make sure you see yourself having obtained your goal.).
4) Run a Quality Control check on your Goal to make sure it is for you in all areas of your life.
• Is the desired goal right for you in all circumstances of your life?
• Is your goal appropriate in all your personal relationships?
• What will having your goal give you that you do not now have?
• What will having your goal cause you to lose?
• Is your goal achievable?
• Does it respect your health, relationships, etc?
Run a quality check to make sure that your goal fits every part. Ask, "Are there any parts of me that objects to actualizing this desired goal?" If so, address those unconscious frames of mind.
Pay attention to how your whole self responds to the question in terms of images, sounds, words, and sensations within you.
5) Self-initiated and maintained.
Is the goal something that you can initiate yourself and maintain?
Test your goal by asking if it is something that you have within your power or ability to do.
• Is it within your control?
Your goal must be something that you can initiate and maintain. It must not be something dependent on other people. Make sure that your goal reflects things that you can directly affect.
• Is it self initiated and maintained?
6) State the Context of the goal.
• Where, when, how, with whom, etc. will you get this goal?
• Is the goal appropriately contextualized?
Test your goal by applying it to a context: when, where, with who, etc. to make sure that it is going to be fitting and appropriate. Readjust your goal to make sure that it fits.
7) State the Resources needed to achieve the goal.
• What resources will you need in order to get this goal?
• Who will you have to become?
• Who else has achieved this goal?
• Have you ever had or done this before?
• Do you know anyone who has?
• What prevents you from moving toward it and attaining it now?
8) Evidence Procedure.
• How will you know that your goal has been realized?
• What will let you know that you have attained that desired state?

The aim of a good communicator is to be able to use the processing channel that is rarely used. But we will not be allowed to do this if we don’t first follow the sequence in the correct order. In relationships we normally only use the “dormant” channel when we are emotionally involved with our interlocutor. It seems clear to me that if we are able to interact with this particular channel, we can emotionally involve the person we face, going well beyond simple understanding.
pacing and mirroring with NLP
Therefore, our job consists in pacing the subject’s information strategies. However, there is another system that allows us to establish an understanding relationship: Mirroring. This means mirroring our interlocutor’s physiology and tone of voice. In other words you need to adopt the same posture as him. For the other person it almost seems as if they are in front of a mirror and, unconsciously, they feel accepted because they think they are facing someone just like them, they feel they have approval.
The most important rule of rapport is: be alike!
Approval creates the basis on which to continue a discussion. Naturally, “to mirror” does not mean “parroting”. If our interlocutor is jiggling his foot nervously, I can move my hand to the same rhythm. If the subject changes position, so do I; naturally I don’t do it immediately—if they are speaking, I wait until they finish. Then, when I start to speak, I change my position to that of the subject. To mirror means that if the person I face raises his left arm, I need to raise my right arm, as if I were in front of a mirror. After mirroring the interlocutor for some time, you will notice that he will start to follow your posture. This means you have established the right wavelength, you have tuned to him.
Have you ever noticed how lovers behave? Their posture is unconsciously in perfect harmony, as if they were performing in a ‘ballet’. We can artificially create a similar situation and when we have established Rapport, our interlocutor will be inclined to satisfy our requests.
NLP matching techniques
A similar method is Matching, an indispensable way of tuning in to peoples’ internal processes in order to understand their state of mind. I will still imitate their posture but if they raise their left arm, I will also raise my left arm recreating the same muscle tension in the same limb. The subjects will more or less unconsciously see themselves being mirrored, but we will be able to understand their emotional state. In fact, if the person I face has tense legs, contracted facial muscles and is moving his hand nervously, by matching him I can get in tune with his internal state.
The basics of Matching are:
• I recognize your state,
• I understand you,
• I accept and appreciate you.
When a person is sitting on the edge of a chair, leaning forward with all his muscles tense, it is impossible to understand what he is feeling inside if we are stretched out on a sofa completely relaxed!

Getting Rapport With Your Voice
How do you build rapport with your voice? This is just one more communication technique which can be used by anyone whether with children, business colleagues, clients, customers, friends or enemies. Auditory rapport is particularly useful for those who use the telephone. One of the major principles of communication is the notion that you will be able to get your message across to another person if you have rapport with him or her. Here we will explore some ways to quickly get rapport with anyone by matching their voice, regardless if they are in front of you or on the telephone.
You do this by incorporating the mirroring of their voice patterns into your conversation. Of course all of these mirroring techniques should be done gracefully and smoothly and built into your natural response to the other person. If you are obvious and awkward, you may lose rapport.
Some of the more important voice patterns you can mirror are as follows:
Tempo: How fast or slow are they talking? This is very important. There are individuals who very carefully and slowly pick their words and there are individuals who can talk very rapidly. For the most part they do not trust each other, or have rapport. One of them has to adjust the tempo of their own voice if quality communication even has a chance.
Pitch: How high or low are they talking? Obviously, if a soprano is talking to a bass, they cannot match each other exactly. But, if you will move up or down in your pitch range to a level that is comfortable and toward the other person’s pitch, it will positively affect rapport.
Timbre: Do they have a special or unique quality in their voice that is connected to an internal state - like playfulness, seriousness, excitement, sexy, childlike, committed, etc? You will want to change your voice to mirror this very gradually if their timbre is very different then yours. Examples of when this is useful are when you are talking to a child, or when the other person has a playful quality in his voice, or the opposite - when he or she is very somber or serious; at that moment you don’t want to sound playful.
Projection: How forceful are they talking? This can be thought of as the speed and volume of air they are expelling when they talk. If they are forceful, you need to mirror that in your verbal response to them. If they are soft spoken, you mirror that quality.
Breathing: Are they breathing in the top of the chest, mid-chest, or lower chest? Also, how fast are they breathing? Are they breathing in short, rapid breaths? Or, do they have even and moderated breathing? Or, do they take deep breaths and slowly exhale while they talk? Whichever of these they do, you mirror or match it. If you can breathe as they breathe, you can also more easily match their tempo and force of voice.
Rhythm: Is there a beat or cadence in their voice? Do they have pauses or is it an even monotone? Where in the sentences do they breathe and does the breath come in a regular or irregular rhythm? Whatever their rhythm, you mirror it as best as you can.
Emphasis: What words do they hit hard or hang on to? Which words do they d-r-a-w out or SAY FORCEFULLY. Whichever words they do this with, you mirror them in your response by using the same words with the same kinds of emphasis.
Modal Operators: Which of the following types of words do they use?
Necessity: need, must, got to, should, have to, will (or the negative as in: must not, should not, will not, etc.)
Possibility: want to, choose, able, can, ability (or the negative as in: don't want, cannot, not able to, etc.)
Contingency: wish, might, maybe, would, could, try, perhaps, might not, would not, etc.
As before, choose the same modal operators they choose and incorporate them in your response.
Communication exercise

List 5 negative instructions you say to yourself

And replace them with a positive instruction

For example as a coach you might make a tactical error during a game, and say to yourself you idiot you always get that wrong

Are more favourable instruction might be how can I learn from this and improve the situation

Focus on the outcome you want

Negative instruction

1:

2:

3:

4:

5:

Positive instruction

1:

2:

3:

4:

5:

"My creative mind is my greatest weapon. It is a kind of inner vision that enables me to see things that others might not, like a certain way to play a shot. The psychology of golf can be complicated as it does entail mental toughness, self-confidence, conquering inner demons, instant recall of past successes and being able to purge failures. It is the game within the game, I developed my mental strength early and I cannot emphasise the importance of you developing yours now!"
Tiger Woods

The mental aspects prior to performance should involve focusing on what you are going to do during the event

Competition can bring out the best or the worst in athletes, and the psychological demands are especially high when individuals or teams are striving to achieve the same goals. When physical skills are evenly matched, it is often the competitor with the stronger mental approach, who can control his or her mind before and during events, who wins. However, many athletes wrongly assume that mental aspects of performance are innate and unchangeable when, in reality, systematic mental training can have a similar impact on performance as physical workouts. Getting into the correct mind-set prior to competition is one of the most crucial aspects of top performance.

There are many other potential distractions for the sports person, including the actions of friends or family, coaches or team mates, the environmental conditions, memories, delays and irrelevant thoughts. All of these can detract from your preparations, so be ready to clear your mind and refocus as necessary.

Because sports people have varying requirements, it is impossible to standardize the pre-competition preparation. However, you may wish to adopt the anchoring strategy in creating your own pre-performance strategy to achieve the desired emotional state

Golfers have routines that allow them to prepare in the same way for each shot, as do some rugby place kickers, and tennis players before serving. The key to any routine is that it provides the athlete with control and directs attention to the important cues. Coaches and athletes should work together in deciding the key attention cues and the sequence in which these should occur.

A classic example of how emotions can affect sport performers came in a famous boxing match between Sugar Ray Leonard and Roberto Duran. Leonard was considered the better boxer who was expected to outclass Duran with slick movements and long-range punching. However, before the fight Duran insulted Leonard in front of his family and this, to the dismay of Leonard’s Trainer Angelo Dundee, sent Leonard into a rage, which completely altered the course of subsequent events. Instead of fighting to the pre-planned strategy devised with his trainer, Leonard let his emotions take over and decided he was going to ‘beat-up’ his opponent. Duran’s actions amounted to a psychological masterstroke as Leonard ditched his boxing skills and opted for a brawl. It was exactly what Duran had hoped for, and he won a points decision

The best performers in the world have the ability to get into the right state of mind in specific situations
particularly in certain situations were two competitors are equal physically, technically, and tactical understanding of the game, the ability that certain performers have to achieve consistent results over long periods of time has allot to do with them being able to get in the right mental state in a specific situation

What goes through the mind of a performer that is just about to take a penalty kick to win a world cup final in a penalty shoot out
A tennis player who is about to serve for a match of a major tournament

In most sports there is a break of play in between

In a game of football which lasts 90 minutes the average amount of ball contact per player is 3 minutes, when we take time out for the ball being out of play

I.e. a golfer who is out on the course all day playing up to 18 holes actual ball contact is around 14 minutes
Each stroke taking seconds

In a game of cricket a batter has a split second to make a decision on shot selection in between

A formula car driver

Marathon runner

When Nomar Garciaparra refastens his batting gloves between every pitch, is it a preperformance routine or a superstition? What about when Dirk Nowitzki sings David Hasselhoff tunes before he shoots free throws

An NLP strategy which can be used to get performers into the right state of mind is Anchoring

What is Anchoring?

An anchor is a stimulus that creates a response in either you or in another person. When an individual is at the peak of an experience during an intense emotional state, an applied specific stimulus can establish a neurological link between the emotional state and the stimulus. Anchoring can occur naturally or be set up intentionally and can assist in gaining access to past states and linking the past state to the present and future. Anchors can be used by both coaches and players to produce a state of mind or mood needed for a given situation

NLP examples of Anchoring in every day life
Here are a few examples:
• flicking through an old family photo album stirs pleasant memories and some of the feelings associated with them.
•An old song which can take you back to a specific event.
•The smell of freshly baked apple pies brings back memories of a happy care-free childhood

How we Anchor and are anchored
When we are with another person who experiences some strong emotion, whatever we are doing or saying becomes associated with that emotion. Usually this process occurs at the unconscious level. Subsequently, whenever we do or say the same thing in the same way in his presence we will tend to re-stimulate for him/her some portion of the previous feeling.
Being aware of this phenomenon through knowledge of neurolinguistic programming enables us to be aware of the kinds of responses we are anchoring in others, how we are doing it and conversely, what kinds of responses are being anchored in ourselves and how. This awareness enables us to anchor for mutually productive outcomes.

Anchoring in Sport
Can be used to create a resourceful state of mind for a specific situation to achieve a desired result
For example prior to a rugby player taking a kick for goal
A golf player teeing off
A cricket player getting ready to face the next ball
A football player taking a penalty
The list is exhaustive

The anchor can be used to create different state of mind
Confidence
Motivation
Focus
Relaxation

Examples

I was working with a leading striker from a leading premiership club who had been injured for 3 seasons; I had used the anchoring strategy by using idea technology. What we did was get as much video footage of the player performing to the best of his ability, as the players position in the team was to score goals, and this was one of the outcomes he was aiming to achieve as a player, we transferred on to the DVD as many goals as possible, and there were quite a few. We then attached same of the players favourite music to the DVD, initially I had asked the player to take the DVD and watch it as and when he wanted to, just enjoy watching himself playing well, I said the fact he had performed like this before it was possible to perform like this again it was a question of getting him in the same state of mind.
I then asked the player that in order to transfer this resource in a game situation we needed to develop an anchor, so just like a light switch we could, switch that state of mind on when necessary, the player decided what he wanted to use as his anchor, whilst watching the DVD we went through the anchoring process 100s of times until the player knew for certain that the anchor produced the emotional stimulus required for him to perform in specific situations we had outlined
The result was in the player’s first game he had scored 2 goals after being out with injury for over 3 seasons

Another example o the anchoring process was some work I did with a football player at a lower division club, in this situation I did not have access to video footage of he player, so we did the process by getting the player to reflect of some of his past performances. in this situation the player was going through a situation were he was lacking in confidence, when ever he walked on to the football pitch he didn’t believe in himself, this player also being a striker whose job it is to score goals was doing well in training, he had no problem scoring goals in training, though when he walked on to the football pitch he couldn’t seem to score goals. The reasons behind this could have been countless, and I thought that isn’t wasn’t necessary to find out why, rather than analyse the problem lets look for a solution.
In this situation the player was going through a problem were he was lacking confidence whilst he was playing a competitive game, which was affecting his performances. We went through the anchoring process
I had asked him to set down and write down some of his best performances
then having done that reflect and think about it, having done this you could see an immediate physiological change, the player sat up straight his breathing changed and almost in an instant was in a different mind set
We decided on an anchor which was a flick of his wrist band
And asked him to visualise again his best performances
When he reached peak intensity I had asked him to flick his wrist band as this would build an association to the confidence he wanted to resource whilst playing, every time he wanted to tap I to that resource he would flick his wrist band
The player performed the technique and practiced whilst on his own
And the first thing he does when he walks on to the pitch now is flick the wrist band

Installing an Anchor

1 Decide on the state you want to anchor - e.g. being calm and relaxed, confident, motivated etc;
2 Choose an anchor (or anchors) that you wish to trigger that state - e.g. press thumb and middle finger together;
3 Recall a memory or imagine a situation where you can experience that state - e.g. recall a situation where you were totally calm, relaxed, confident etc;
4 When the experience is vivid and you are in the desired state at the peak of its intensity, squeeze your thumb and middle finger together;
5 Release the anchors when the experience begins to fade;
6 Now do something else - open your eyes, count down from 10 to break the state and distract yourself
7 Repeat the steps above several times, each time trying to make the memory more vivid (not required when the anchor is established at the high point of a real experience, but you can strengthen the anchor by establishing it at the high point of several such experiences);
8 Apply the anchor and check that the required state occurs;
Apply the required anchor during the halftime interval to generate the appropriate emotional state

'Although you can train your body physically by sheer persistence, it's much harder to train your mind….all this visualisation did not come to me in a flash, I had to work at it, and learn how to use it.'
Sally Gunnell
Chris has approached Accrington Stanley football before at the end of last season about doing some work, they had just been promoted to league 2 from the Conference
optimistic and excited about being in League 2
i recall speaking to Chris about this and thinking it would be a good opprtunity for her to test her skills in football
by all accounts they had brought in a hypnotherapist in the past though there was little feed back given on this

on a personal level i had kicked on after my world cup experience and had the opportunity to carry my work on at a number of different clubs around the world with great sucess

unfortuntely due to a business operation i had suffered a major set back financially something i cant go into because of legal reasons though i felt more hurt about the situation placing my trust in someone i had known for years only to be sold down the creek( how is that for a metaphor)

to cut a long story short i gave hris a call about working ith Accrington, and the rest is history as the say,
i was under no illusions i knew it as going to be difficult
they were second from bottom in the relegation zone on a losing streak
also there was a threat of points deduction due to allegation of fielding un registered players in a game
which would of made massive impac, my guess as this may have played a psycholoigical effect on soe of the players minds, i would be lieing if i said i wasnt tuned into the radio to hear the outcome of the situation, however al you can do in life in control the controlables and i knew what ever the situation anything can be turned around, and in the case i was determined as ever to do as much as i could to help the cause

it was a bit like de ja vue as i had been brought in to clubs in similisr situations before just last season Bury were 9 points behind everone stuck at the bottom of league 2
( we managed to survive)

Chris had mentioined you wanted to do some work in football,
i knew youd spoke to acci before
i knew they position i given you call perfedct opp, youd follow it up and the rest is history
Chris felt my experience of working with teams in this position before may be be invaluable experience

we had gone in to the club on the first day and spoke to the management team
had a word to the players
Chris and myself had a idea of what we wanted to do,
our first day of working their we showed the team some dvds of their best performances of the season, we looked at their physiology, and closely monitored what they did,
we then went through some nlp tecnniques they could use Anchoring , positive language, visualisation, creating a compelling future
the session went well,
though after consultaing Chris we decided that whilst might be better is to tie in the NLP to some physical sessions
something i had been doing for years,
the following session i did what we call a speed agility quickness session and intergrated it with NLP, i got the players to do exercises such as hit the back of the net of the goal as often as possible, and i anchored it verbally with words such as finish, hit the target, well done, i told them to think every time they see a goal and have a scoring opportunity think of hitting the bacl of the net, and i had tapped them on the shoulder after they had scored, so in effect i was covering all bases making sure that all resprentational systems were included in the anchoring, with the most important thing being in a game to score goal

Chris had gone through some things like brain gym with them, and on the friday before the game in the change room went through some nlp with them,

in football the key is to win and the first game we had won a resounding 3.0

and that set the tone for things to come the next seven weeks we pretty much focused on the outcome being getting the team to play to the best of their ability we had established a performance model, and we wanted each individual to perform to their best and beyond,
through out the next seven weeks or so, we had pretty much replicated the work mentioined above

the team kicked on from their winning the next 5 out of seven matches only losing by a goal to the team coming first and second position, and in both games losing by a goal, a penalty

the team had also recorded their best win of the season 4.1 agaist Grimsby

and in the decisive game against Mcclesfield a win 3.2, this was an important game as it meant the club were mathematicaly safe, and Macclesfiled being managed by Paul Ince were always going to be tough

it as a great exerience and a fantastic opportunity to work with a great bunch of lasds, great management team, and ofcourse Chris, who i must give great credit for,
she showed great spirit particularly since she was recovering herself from a knee operation, to come into a situation like that for her first major role with a football team was a real baptisim of fire, it was fantastic having another nlp person there to bounce ideas act as a sounding board, the lads and staff really took to her just as i knew they would

the effect our work had is difficult to quantify, though who cares, all that matters Accrington Stanley stay up which was a fantastic acheievement

i would also like to thank some excellent emails i have recieved frm some of the readers and please get in touch by going through wwww.petruzziperformance.com

following is an extract from my book to be released later this year i would like to share with you