Pre season training
Jimmy Petruzzi
www.excelwithnlp.com
"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.

	Author:	jimmy (jimmy's profile, jimmy's blog)
	Posted On:	Thursday, 25th June '09, 7:18am
	Tags:	Fitness, Physiology, Plyometric, Power, Soccer Training, Speed Training, Strength Training, Team Sport, Training, Training Programs and Winning
	Comments:	0 comments, go to comments

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