1. 19 August 2015 FA Licensed Coaches Club In-Service A Guide to Pre-Season Training Gary Piggott County Coach Developer ( Essex ) Len Forge Centre

2. Tonight Pre-season programmes – Why? Fitness or Football Fitness for football Football for fitness Football for football…

3. Title Content Image ‘Have you ever seen a pianist run around his piano before sitting down to unleash a masterpiece? In our methodology we don't send them on laps around the pitch either‘ “Being a footballer is not about running, push-ups or physical work generally. The best way to be a great footballer is to play”

4. Are they fit?

5. Physical Demands of the Game (Speed and Time)

6. Physical Demands of the Game (Speed and Distance)

7. Physical Demands of the Game

8. The Principles (Rules) of Training

9. Principles of Training Specific Overload Progressions Reversibility Engaging Challenging

10. Pre-season Programmes - Fitness - Athletic - Speed Reaction -Power - Strength - Anaerobic - Flexibility - Agile Goalkeeper -Strength -Power - Speed (Over short, medium & long distances) - Reaction speed - Aerobic endurance Central Defenders

11. Pre-season Programmes - Fitness Midfield - Speed (short, medium and long distances) - Endurance - Stamina - Strength - Speed (Over short & medium distances) -Endurance - Aerobic power - Aerobic endurance - Reactive / explosive speed - Agility - Flexibility Wide Defenders Midfielders

12. Pre-season Programmes - Fitness Wide players - Speed (Short, medium and long distances) - Agility - Endurance - Aerobic / Anaerobic Centre Forward - Speed (short) - Power - Strength - Explosive speed - Endurance

13. Or does it look like this?

14. For good reason!?

15. How? Frequency Intensity Time Type Using Space Task Equipment People Principles of Training

16. Endurance 5 v 5 Full pitch High endurance Low speed and agility Less pressure Easier decisions to make Earlier pre-season 2 x 6 mins Image

17. Speed 5 v 5 Half pitch Medium endurance Medium agility High speed More pressure Harder decisions 2 x 5 mins Image

18. Speed, Agility 5 v 5 Box to halfway line Medium speed High repeat speed High agility Medium acceleration, deceleration More pressure Harder decisions 3 x 4 mins Image

19. Speed, Agility 5 v 5 Penalty Box High agility High acceleration, deceleration High strength (contact) High pressure Hard decisions 3 x 4 mins

20. Intensity Use of rolling substitutes every 30s / 1min 3 x 6 mins

21. Intensity Three teams – one resting acts as one-touch wall players on the sideline. Teams rotate every 4 mins

22. Intensity Basketball rules: Shot clock (10s) Can’t play back into own half once halfway line crossed. All players must be in opponents’ half to score* 3 x 4 mins * - not an official rule of basketball

23. Pre-season Programmes – Playing style/Tactics Under-pinning Factors How much time How many players What facilities How many games – pre-season How many games – season

24. Looking at some ways to help your players develop their fitness in a functional, football predominant fashion. You may (if you haven ’ t already) want to consider: 1.Achieving as many of your fitness outcomes through football practice as you can. It provides multiple returns and allows your players to develop their fitness in a way that reflects the way they work in a game 2.Recognise that, generally, until 12 years of age and older; there is little benefit in specific conditioning for young people. Try to play tag games, chase games, hand-ball games and fun football games with primary aged children – these can aid the development of fundamental movements and are inherently enjoyable 3.A young persons body is most receptive to change around aerobic capacity from (generally) 12-14 years of age. Try to work games where players play to a relatively high intensity for 4 minutes and then rest for the same period. Try to repeat this 3 times in a session. The rest period can be on the outside of the practice where the players help keep the game flowing by preventing leaving the pitch and acting as rebound players for the ones playing the game 4.Not mentioning that you ’ re doing fitness. Just play the games and encourage high tempo work with a range of area sizes. Tight areas are good for short, sharp work and agility; larger areas for longer runs. 5.Trying to do everything with footballs, in games or game like practices where players are challenging their decision making, techniques whilst training their physical capacities. You can get your players to lap the pitch or run up hills - however, I ’ ve not seen many players doing full laps during a game or many pitches where it was necessary to run up a hill. Pre-Season Football Practices To Aid Fitness

25. 1 - Developing Possession Skills 1.Three groups – 1 ball per group 2.Red’s on perimeter; can move along their side of the box, receive and play to any other available red (below waist height) 3.Yellows + Blues – move ball amongst your group – look for the times to pass or run with the ball 4.Try to find spaces between other colours to play through

26. 2 - Keeping + Risking Possession 1.1 ball – Blues vs Yellows (rotate teams) 2.Score a point for every pass played to your team. Can use outside players to help keep possession but no point scored if passing to outside (when to risk, when to keep) 3.Add – split pass (between two opponents) worth 3 points – give + go = 5 points

27. 3 - Protecting Possession 1.1 ball – Blues vs. Yellows (rotate teams) 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 (Reds) to help keep possession

28. Game 1.Yellows vs. Reds (playing in central area - could be the square from previous practices – Blues provide two side supporters and two GK’s 2.Work ball into end area before finishing (offside applies) – work out when to run ball/pass ball into scoring zone and when to look after it

29. 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

30. 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

31. Anaerobic Work 1.1 vs. 1’s – maximum of 30 second games 2.5-7 repetitions per player 3.Keep score to encourage intensity Progress to Attack once then Defend straight away

32. 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

33. Pre-season Programmes – Playing style/Tactics Under-pinning Factors Team shape – In possession / Out of possession Game Scenarios, Pose Problems Man-up/Man-down / Leading / Trailing /Level / Time factors? Set Plays – Defending & Attacking/Free Kicks, Throw-ins, Corners, Penalties Competitions – League, Cup, Tournament, Play-Offs

35. Thank you! Any questions?