Pre-Season FA Licence Coaches Club CPD Event - Hunts FA Presentation by Keith Webb RCDM Jamie Godbold RCDM ( 5-11)

What does Pre season mean to you and for your players? Take a moment to discuss with people around you

“Being a footballer is not about running, push-ups or physical work generally. The best way to be a great footballer is to play”

Time spent vs. Transfer

What are the components of fitness?

Flexibility Longer hold stretches Endurance Running with short intervals Speed Sprinting over short distances Strength Weight training (over 18) Power 1 v 1 ( speed + strength) Agility Quick changes of direction Components of fitness

Some Interesting Facts! Average distance covered by a Premier League midfield player 10-12,000 m (approx) 7 miles (approx) Published by F.Hayes (bbc.co.uk health) Average distance covered by an Under 12 player (11v11 game) 6,000m (approx) 3 ½ miles (approx) (Research by Castagna, D’Ottavio, Abt 2003)

PSV PSV = Peak Speed Velocity PMCV = Peak Motor Control Velocity ABC’s =Agility, Balance, Coordination, Speed PAV =Peak Aerobic Velocity PSrV =Peak Strength Velocity Aerobic Endurance & Anaerobic Endurance

What should your players be working on… 5-11 Physical Development through football techniques, skills and small-sided games Motor Control Development – Agility, Balance, Co-ordination, Speed, Reaction Time Movement Patterns Flexibility/Mobility Ball work!!!!!!!!!!!!!!!!!

What it does not entail… Bleep tests Long distance running Shuttle Runs Aerobic/Anaerobic work CHILDREN ARE NOT MINI ADULTS!!!

What does Aerobic and Anaerobic mean?

Aerobic Endurance & Speed Endurance Aerobic Endurance A performers ability to sustain prolonged exercise (e.g. Marathon running) ‘Training your players aerobically will enable a higher work rate and more distance covered during the game (it is often referred to the fifth gear)’ Anaerobic (Speed) Endurance A performers ability to repeat short bursts of explosive, highly intense activity (e.g. 100m Sprint) It is important to maintain a good level of anaerobic fitness so that players can produce short, sharp and intense effort throughout a game Which is the priority for football?

Aerobic Training – Benefits for Football. Helps players to make more effective use of oxygen as an energy source to the working muscles. It provides higher exercise intensity for prolonged periods. It Improves Endurance Less time is required recovering from a period of high intensity exercise before being able to perform maximally again.

Energy Systems - Aerobic Aerobic Training Recovery Training 65% M.H.R Low Intensity Training 80% M.H.R High Intensity Training 90% M.H.R This is continuous work at a given level, measured by a percentage of the maximum Heart Rate (M.H.R) or VO 2 Max.

Anaerobic Training – Benefits for Football Improved performance of intense activities. Improved: Acceleration Sprinting Tackling Shooting An ability to perform these activities for prolonged period of time. Ability to perform these activities more often.

ANAEROBIC TRAINING SPEED ENDURANCE TRAINING SPEED TRAINING Energy Systems - Anaerobic

Sprinting, High Speed Running & Moderate Speed Running (2.8 km) – 9mins Low Speed Running (2.5km) – 14mins Jogging (3.2km) – 23 mins Backward Running (0.2km) – 1 min Walking (3.4km) – 33 mins Standing (10 minutes) % of Total Time (90 mins) Based upon Danish Elite Midfielder covering 12.1km in a competitive Match (Bangsbo – 2003)

WHAT TO DRINK ? WATER? ELECTROLYTE? FLUIDS

1 Kg loss of weight = 1 litre of fluid. 2% decrease in body weight = 30% decrease in performance The “Pee Test” THIRST

Stretching – Dynamic Stretching Involves moving body parts and gradually increasing the reach and/or speed of the movement. Facilitates functional positions relating to joints or muscles, specific to football performance. Movements need to be progressive. May appear complicated initially.

Weather Conditions Hot conditions Children have less capacity to sweat than adults Heat exhaustion occurs much quicker Children are less capable of sustained work under hot conditions Allow lots of drinks/rest breaks Cold weather Increase in heat loss Children feel the heat and cold more than adults

Stretching - Static Involves stretching a muscle to its furthest point and maintaining that position. Requires little energy to perform. It’s safe. Allows a semi-permanent change in length. Children start losing flexibility at 10 years old

Warm Up 1.Run ball across circle and perform take with another player –continue 2.Run into circle perform give + go and then take 3.Increase number of balls to increase load Aerobic Conditioning 1.4 vs. 4’s – play 4 minute games and swap outfield players with blues – repeat so each team gets 3 games of 4 minutes 2.Players on outside try to play 1 touch and keep pace of game high and ball in play (which keeps pace high too) 3.If game starts to slow – play maximum of two touch and or all players to be in opposing half before scoring a goal Strength + Aerobic Conditioning 1.1 ball – reds vs. yellows (rotate teams) – 2 x 6 minute games per team 2.Score by working ball into one of the 3 boxes (only 1 attacker and 1 defender allowed in box at a time) and keeping it under control in box for 5 seconds (shielding) 3.Defender tries to knock ball away from attacker and out of box to prevent goal being scored (providing pressure) 4.Can use outside players (blues) to help keep possession Anaerobic Work 1.1 vs. 1’s – maximum of 30 second games repetitions per player 3.Keep score to encourage intensity Fitness for The Game

Fundamental Movement Practices Using End Zone Games T T T T Tag Game 3 teams of four. Yellows chase. If tagged by a yellow, perform a balance for 5 seconds and carry on running Use end zones as safe areas, can stay in for 5 seconds Add one ball for teams being chased. Taggers can only tag player with ball in hands. Handball Game 2 teams of six Score by running ball into end zone and placing it down If tagged by an opponent whilst running with the ball – give ball to opponent Can’t be tagged whilst standing still but can intercept thrown passes

Fundamental Movement Practices Using Half Pitch Games T T T T Tag Game 4 chasing the group who all have a ball in their hands If tagged, give your ball to the tagger and swap roles Penalty areas are safe, but before leaving perform two throw and catches with the GK Handball Game 2 teams of six & GK’s Score by getting the ball into the box and playing a one-two thrown with the GK After scoring, keep the ball and attack to the opposite goal Rotate GK’s Try to keep at least one player in each half of the pitch

Fundamental Movement Practices Using Corner Box Games T T T T Tag Game 3 teams of four. Yellows chase. If tagged by a yellow, choose which of the 2 boxes to go to perform the challenge Use other 2 boxes as safe areas, can stay in for 5 seconds Handball Game 2 teams of six – 2 in the end boxes Score by throwing to one of team mates in the box to catch to score Ball is relinquished to other team to attack the other way If tagged whilst running with ball in hands, give ball to opponent. Can’t be tagged whilst standing still Kick Ups 10 hops

Fundamental Movement Practices Using Circle Work Tag Game 3 teams of four. Yellows chase. If tagged by a yellow, stuck. Can only be released if one of your team mates tag you Central circle is safe. Stay in for 5 seconds Handball Game 2 teams of five– 2 ‘S’ in the central circle Score by throwing to one of the yellows and getting it back – use throw in technique Ball is relinquished to other team if you score 3 consecutive goals If tagged whilst running with ball in hands, give ball to opponent. Can’t be tagged whilst standing still T T T T S S