GET YOUR PLA PLAYERS YERS MATCH-READY MATCH-READY
PROFESSIONAL
WARM-UPS &COOLDOWNS IN PARTNERSHIP WITH
EIGHT EXCLUSIVE EIGHT EXCLUSIVE TRAINING & MATCH DAY SESSI SES SIONS ONS FROM FRO M THESE THES E LEADING COACHES
MIKE GARRITY
SCOTT AI AINS NSLE LEY Y
TOM TO M WI WILL LLIA IAMS MS
LIVERPOOL
SUNDERLAND
LEICESTER CITY
HUDDERSFIELD TOWN
TONY DALEY
MARCUS SVENSSON
STEVE COOPER
ANDREW ANDR EW SPARKES SWANSEA CITY
WOLVERHAMPTON WANDERERS
ASPIRE ACADEMY
AL STEWART
THE FOOTBALL ASSOCIATION
SOCCER
PROFESSIONAL
WARM-UPS
& COO COOLL DOW DOWNS NS
Eightexclusive exclusivetrainingandmatchday sessionsfromthegame's leadingcoaches PDF version
ELITE SOCCER PROFESSIONAL WARM-UPS & COOL DOWNS CONTENTS
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Thank you very much for picking up this, Elite Soccer’s Professional Warm-Ups & Cool Downs
I
t’s funny how so much emphasis is placed on some of the key parts of training and match day, yet getting players up to speed in the form of purposeful, measured, intelligent warmups is arguably as important, since how will they fulfil their potential if they’re not in optimum shape? And similarly when having completed a period of exercise, winding the body down and putting in place recovery strategies is now seen as absolutely vital if these finely tuned athletes are going to be back to full efficiency quickly. That’s why we’ve put together this special issue where a vast array of ideas and principles are tackled. And as usual we’ve been thrilled by those who have come forward to take part, with four coaches currently plying their trade at Premier League clubs and another who is doing great things on the international stage. In presenting a brilliant cross-section of training and match day warm-ups and cool downs, plus a number of intriguing bonus specialist sessions, this is a complete and comprehensive guide to helping your players maintain a level of performance that will give them the best chance of fulfilling their ambitions. We hope you enjoy what’s on offer, and wish you all success going forward. Enjoy your football,
Howard Wilkinson
Elite Soccer is a monthly publication for professional, semi-professional and aspiring soccer coaches and is available by subscription only. £97 for 12 issues. To subscribe email
[email protected] or call on +44 (0) 1483 892 894
3 ELITE SOCCER: PROFESSIONAL WARM-UPS &COOL DOWNS
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WARM UP COOL DOWN PROFILES
SCOTT AINSLEY
TONY DALEY
AL STEWART
TOM WILLIAMS
SPORTSCIENTISTSUNDERLAND
HEADOFSPORTSSCIENCE WOLVERHAMPTONWANDERERS
HEADOFSPORTSSCIENCE HUDDERSFIELDTOWN
LEADACADEMYSTRENGTHAND CONDITIONINGCOACHLEICESTERCITY
IMMEDIATEPOST-TRAINING COOLDOWN
MATCHDAYWARMUP: A TIMELINE OF PREPARATIONSLEADING UP TOTHEFIRSTWHISTLE
MATCHDAYCOOLDOWN: AFOUNDATIONPLANFORTHE WEEK THAT FOLLOWS
TRAININGDAYWARM-UP Scott has successfully applied his skills and knowledge as a Sport Scientist at Barclays Premier League side Sunderland for 17 years. During the course of his career Scott has provided sports science support to every level of performance at the club. With a proven record in optimising player performance levels, major highlights include winning the Coca Cola Championship in 2006/07 season, as well as contributing to the club’s reserve team’s league and cup double successin2008/09.
Birmingham-born, and with a successful decade as a player, Tony inspired Aston Villa to two runners-up finishes in the top division in the 1990s. The pacey winger also earned seven England caps, included in which were two appearances at the 1992 European Championships. He left Villa for Wolves, and also featuredforWatford,Walsalland Forest Green Rovers, then studied for a Bachelor of Arts degree in Sports Science at Coventry University, going on to graduate with a Masters degree in Applied Sports Science and Exercise from Wolverhampton University. Tony secured the position of Fitness and Conditioning Coach at Sheffield United in 2003, moving on to Wolves in September 2007. He oversees the Sport Science provision for the entire club to ensure that strategies are uniform across all ages.
A lecturer on periodisation and sports science, Al started at Manchester City’s academy in 2005, leading the sports science department for seven years whilst guiding over 20 academy graduates through into the firstteam (10 of whom have gone on to play at full International level). He moved to Hull City Tigers in the summer of 2012 as Head of Strength and Conditioning before switching to Huddersfield Town in the summer of 2014 to take on the role as Head of Sports Science at the Sky Bet Championship club. Al has degree and Masters qualifications from MMU and University of Salford, in Coaching, Sport and Exercise Science, and Strength and Conditioning respectively.
MIKE GARRITY
ANDREWSPARKES
STEVE COOPER
UNDER-18SCOACHLIVERPOOL
UNDER-21GOALKEEPERCOACHAND HEADOFACADEMYGOALKEEPING SWANSEACITY
ENGLANDUNDER-16SHEADCOACH THEFOOTBALLASSOCIATION
ACTIVE WARM-UPS FOR DEFENSIVE AND OFFENSIVE PLAYERS Mike Garrity joined Liverpool Academy in 2005, initially coaching players in the foundation phases on a part-time basis, before being employed full-time to look after the development of all age groups up to the Under-16s. In recent years Mike’s remit has grown again to now take in the Under-18s as part ofmanager BrendanRodgers’s trustedbackroom. As a player, Mike spent five years at West Bromwich Albion, firstly as a youth team player before signing as a professional. During that time he suffered a lengthy injury lay-off after breaking his leg. Mike switched to playing part-time, but decided to build his future around coaching qualifications and is now applying his skills at the top of the domestic ladder.
20-MINUTE TECHNICAL KEEPER WARM-UP AND COOL WARM-UP DOWN Steve Cooper reports into England Andrew joined Swansea City in 2012 as the Under-21s Goalkeeper Coach and Head of Academy Goalkeeping. Previously he was the Under-23s Goalkeeper Coach and Head of Academy Goalkeeping at MLS side New York Red Bulls, and also spent a year with leading Austrian side Red Bull Salzburg as their Under-16s and Under-18s Academy Goalkeeper Coach. Now 29, Andrew has an extensive goalkeeper coaching background, with experience and a proven track record of developing keepers in the UK, Europe and the US. He also has international experience after working with the Sierra Leone national team for their FIFA 2014 World Cup qualifiers. He is also a Coach Education tutor for the Football Association of Wales.
4 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
Under-21s Head Coach Gareth Southgate and the FA’s Head of Technical Development Dan Ashworth, in his role as England Under-16s National Head Coach. Hejoined theFAfromLiverpool’s academy in 2013, initially assumingthepost ofFAYouth CoachEducator(FAYCE). He was one of 18 FA Youth Coach Educators working in club academies across the country, helping support the Elite Player Performance Plan in developing the next generation of young players. In 2007, he became one of the youngest coaches to achieve a UEFA Pro-license qualification, aged 27, and has continued an impressive progression, stepping up to become England Under-16s NationalHead CoachlastOctober.
Tom has worked in youth and professional football for eight years having begun his career as a youth coach at Derby County’s Academy, whilst studying Sport and Exercise Science at LoughboroughUniversity. After working as first-team Sport Scientist and Strength Coach at Mansfield Town he made the step-up to Sheffield United as first team Rehabilitation Coach. He spent three seasons at the club, implementing injury prevention strategies and specific individual rehabilitation plans around a team vying for promotion. Tom subsequently moved to Leicester City to lead the Academy Strength and Conditioning programme from the Under-9s to Under-21s.
MARCUS SVENSSON ASPIREACADEMY
ALTERNATIVECOOL DOWN TECHNIQUES Marcus moved to the Aspire Academy in 2014 after a hugely successful period at Barclays Premier League side Arsenal. While with the London club, he assisted the club’s fitness coaches in the daily preparation and conditioning of players. PreviouslyMarcus’sexperience had seen him work at Preston North End, Derby County, Rochdale and Notts County, notably in specialising in developing specific strength programmes for players. He has a wealth of sports science qualifications and has now taken his expertise to the Aspire Academy – the multi-facility soccer development academy based in Qatar.
www.elitesoccercoaching.net
SCOTT AINSLEY SPORTS SCIENTIST SUNDERLAND
Training day warm-up Overview
Over time, and with increased investment in the physical preparationofprofessional footballersforoptimum performance,thecontentand structureofweeklytraining scheduleshaschanged dramatically.Advancesin warm-uproutinesandcool down/recovery sessions meanstheyhavebecome integral parts of the training strategy. Acrossmanyclubs,day-today warm-up routines will varygreatly;however,what shouldremainconstantis the ultimate aim of preparing playersphysiologicallyand psychologicallyforoptimum performance,whilstreducing the risk of injury in the tasks that lay ahead. Theimportanceofthewarmup - specifically on training days-isoftenunderestimated by many in football. But in my opinionthewarm-upprovides the ideal opportunity for the
sportsscientisttoincorporate various forms of physical training such as speed, power or change of direction sprints intotheroutine.Alternatively, warm-ups focusing on hip mobility and range of motion mayemploystrategiesusing highhurdles. With appropriate programmingthewarm-up canservenotonlyto prepare playersfortheimmediate session,butalsoprovidethe stimulustocreatepositive adaptations. This is one of many strategies Ihaveimplementedovera number of years with a high degreeofsuccessinterms ofimprovingindividual/team performancesandreducing injuries. Detailedcommunication andplanningalongsidethe coachingstaffensuresall partiesareawareoftheaims and objectives of the training week.Thisframeworkallows the sports scientist to plan
5 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
match days. Fromacoachingperspective, the ability to think on your feet andbeflexibleisalsovery much the reality of practice. Occasionallyplayersmay showgreatersignsoffatigue than anticipated, which can haveobviousimplicationsfor speedorpowerwork.Other times it could simply be a case ofyour‘gut’feelleadingcertain Key thinking elementsofthewarm-upas Understandingthefootball playersarewalkingoutonto season is a long haul and many the training pitch - you get the warm-upswillbeconducted, feelingthisroutineisn’tgoing Ihaverealisedovertheyears toengagetheplayersonthe thatbykeepingthecontent day, so sometimes changing oftheroutineconcise,varied thecompleteemphasisofthe andchallenging,theindividual warm-up can happen, but it application and enjoyment paystobeflexibleatalltimes. leveloftheplayersremains Equipment required high.Andwhatalwaysremains Inmyexperiencean stableandconsistentisthe effectivewarm-uproutine match day warm-up - the structureandcontentareoften isnotdependentonlots of equipment; it is about rehearsedandfinalisedin pre-seasonbetweencoaches engagingtheplayersyou work with daily, and getting andplayerssoeverybody ‘buy-in’toeverythingyou’re concernediscomfortable withwhatwillbedeliveredon implementingorreinforcing. andimplementthemost effectivewarm-uproutinethat willbestpreparetheplayers forthetrainingsessionon any given day. Forexample, if the main content of the sessionisgoingtoinvolve highintensitypossession drills then the intensity of the warm-upshouldreflectthisby stimulating the recruitment of thefasttwitchmusclefibres.
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SCOTTAINSLEY SUNDERLAND
TRAINING DAY WARM-UP
SPEED AND POWER (25mins) Thesedrillsaredesignedtoimprovespeedandpoweroutput,improvingtheability toaccelerateanddeceleratethe body,andchangepace.As shown,allwerequireintermsof equipmentisa goodsupplyofcones.Toprepareplayersfor themaindrillswecanperformspecifichip mobilityandlowerlimbdynamicflexibilityexercises. DRILL ONE:
DRILL TWO:
Acceleration drill
Plyometric and acceleration drill
Playersbeginthedrillandaccelerate immediately,sprintingtothe10-yard line.Wecaneitheraskthemtojogto the end of the drill area and back, or turnaroundimmediatelyandmoveto D r i the back of the line. l l 1
0 A c c e l e r a t i o n
D r i l l 2 D r i l l 3
1 0
0
S p e e d b o u n d s
A c c e l e r a t i o n
D e c e l e r a t i o n
DRILL THREE:
Nowplayersmakespeedboundsforthefirst20 yards.Speedboundsasktheplayertousethearms tovaultintotheair, pushingoffhardfromtheground witheachstepandremainingairborneforaslong aspossible.Itisrecognisedasthesecondpartof theathleticstriplejumptechnique.Playersthen accelerateforthesecond10 yards,thenjogto theendoftheareaandback. 2 3 0
A c c e l e r a t i o n
Acceleration and deceleration drill
4 0
A c c e l e r a t i o n
Nowplayersaccelerateanddeceleratein10-yard banksandforthefull50yards.Sobythetimethey gettotheend oftheareatheyhave acceleratedthree timesand deceleratedtwice.
D r i l l 4
5 0 D e c e l e r a t i o n A c c e l e r a t i o n
DRILL FOUR:
0
Plyometric drill 1 0
S p e e d h o p s
D r i l l 5
2 0
Nextwereturntoaplyometricdrillwith playersspeed-hoppingtothe20-yard markerbeforejoggingtotheendlineand returning. 3 0
7 0 %
4 0
8 0 %
DRILL FIVE:
5 0
9 0 %
Change of pace drill Forthefinaldrilltheplayermustgradually changepace,movingfrom70%ofmaximum speedinthefirst10yards,to80%,then90%, andatfullpacefortheremaining20yardsto theendline.
1 0 0 %
plyometrics /. pl^ә(℧)’mἑtriks/ KEY Ball movement Player movement Dribble
6 ELITE SOCCER: PROFESSIONAL WARM-UPS &COOL DOWNS
noun
a form of exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength. www.elitesoccercoaching.net www.elitesoccercoaching.net
SCOTTAINSLEY SUNDERLAND
TRAINING DAY WARM-UP
BALL-BASED (20mins) Now working with a ball, this practiceaimstoimprove accuracy, speed and weight of pass, as well as the efficiency of short/sharp movement toreceivetheball,andbody position.Italsoreinforcesthe timing of runs and movement, changes of pace, and intermittentrunningpractices. In terms of equipment, in each grid we need cones or mannequins,fourpolesand twofootballs. As shown, the drill starts each time with the player at the base of the area. Half the groupworkstotherightside of the grid and the other half workstotheleft.Allplayers hold the position on the disc they’ve run to and await the nextball. Werunthisforfourminutes (two minutes right, two minutes left), putting in place threefurtherprogressions, as shown, to achieve a total durationof16minutes’work.
Movement drill
� He takes the ball to the wide player on the right
� The player with the ball runs to the middle player
� He passes the ball back to the start
� The wide player runs with the ball through the poles
PROGRESSION1
The pass
� Now, after the first pass is played forward and followed, a short pass is set back by the middle player
Players now pass and follow (rather than dribbling the ball to the next man) PROGRESSION2
Setting back
Modifying and progressing the drill PROGRESSION3
� He dribbles through the poles and passes the ball back to the start
Therearesomesimpleways The long diagonal in which we can change the parameters by which the drills � In the final are run. progression, the first pass is played long An obvious alteration is in diagonally to the wide the area size – this can be player manipulated to emphasise desiredoutcomes,for example, in provoking repeated accelerations,orwhen increasing running and/or high-speedrunningdistances. Wecanalsomanipulatethe work/rest time of the drill � He runs with the ball through the poles and passes tocreateoverloadsthatwill back to the start stimulate adaptation. And dependingonnumbers of players, we can add an additional (third) ball into the restandcontrastbathing.We A quick word on cool drilltoincreasetheintensity. liketobuildanexperience down and recovery It’sworthbearinginmindthe whereanintegrationofboth strategies fact that certain phases of the AtSunderlandwecommonly recoverymethodsiseffective season may influence the categoriserecoverystrategies at targeting the major causes duration and area size of the ofpost-matchfatigue. as either active or passive. drill.Forinstance,pre-season Andwhilethepremiseof Active methods include is more likely to be volumethis plan has been to outline physical activities such as relatedcomparedtoduringthe warm-upelements,my jogging,cycling and pool season when intensity is the thoughtsoncooldownsand running. Passive methods key factor. recoverystrategiesarein are absent of physical activity and include nutrition, sleep, ensuringcoachesappreciate 7 ELITE SOCCER: PROFESSIONAL WARM-UPS &COOL DOWNS
� This allows the third pass to be played long (diagonally) � He sets the ball back to the middle man who has spun off the middle disc towards the wide player
� The third pass is laid off from the middle player to the wide player KEY Ball movement Player movement Dribble
justhow pivotal theyare also todiscussionsanddebates within the game between medicalandcoachingstaff. Commondiscussionsinclude thecontentandnatureof therecoverysessionandthe implications this can have on structureofthetrainingweek, which then comes back to being extremely relevant for warm-ups! www.elitesoccercoaching.net
TONY DALEY HEAD OF SPORTS SCIENCE WOLVERHAMPTONWANDERERS
Posttraining cool down (24 hours) than during a match! So this mayput considerablestress Managing training during onthelowerlimbs(quadsand congestedfixtureschedules hamstrings).Therepetition canbedaunting. Therefore, of changes of direction, post-trainingrecovery accelerationand deceleration strategiesarerequired throughoutatrainingsession toreducetheriskof mayinducemuscledamage. maladaptation to training As a result, this damage is (injuryoroverreaching) characterised by muscle and to maximise optimal soreness,increasedpassive performance.Fatigue musclestiffness,muscle followingcompetitionor swelling and a reduction in training has many factors that Key thinking muscle force production. recovery strategies require Muscledamageislikelya targetingsuchasdehydration, major factor to consider when An additional factor to considerattemptingtoexplain glycogendepletion, muscle explainingpost-training training maladaptation is damageand,let’snotforget, fatigue. During training mental fatigue. When training mentalfatigue.Sothesecan players’drillsusuallymimic andcompeting,theremaybe include nutritional intake, specific moments found insufficient time for players coldwaterimmersion(CWI), duringgameplay.Ifthese torecoverpsychologically, sleeping,activerecovery, drills are position-specific, possiblyleadingtolack stretching,compression although the session may be garments,massageandeven a small fraction of distance or of motivation and mental electricalstimulation(EMS). timecoveredinthegame,the burnout.Travellingmaylead to the disruption of circadian Themosteffectiveofthese playermayhavereplicated rhythms (jetlag, for instance, will always focus on hydration, (practised) specific key orarrivingsomewhereduring dietandsleep,butpresenting metrics as much or in some agoodcross-sectionmeans cases more than during actual thenight)therebyincreasing thelevelofstressinducedby offeringoptionsforvarious game play. For example restrictedmotion,unfamiliar playerintensities. a striker participating in a Ultimately,timespentcooling finishing session may have 20 sleepingpatternsandpoorer attempts at goal – many more quality of sleep. downwillaidfootballers’ Overview
performancebyaccelerating therecoveryprocess.Itis thereforeimportant for coachestorecognisethe significanceofnotonlythe warm-up but also the cool down, and this should help educateandactivelysupport squadrecoveryprocess.It is crucial that your staff find the best way to convince your players to get buy-in.
8 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
Equipment required
Recoveryismultifaceted andencompassesavariety ofstrategies.Theloadand intensity of the training sessiondeterminesthetype ofrecoveryprotocol(passive, activeorregenerative).For examplehighloadintensity trainingwillcausemore muscledamageanddeplete glycogen stores more than low intensity training. As a result amoreactiveorregenerative recoverysessionmaybe required. Therearemanystrategies thatcanbeimplemented,so thereforeequipmentcanbe exhaustive.Iwouldencourage coachestomakesensibleand realisticdecisions,factoring intypicalworkouts,resources and staffing. Of prime importanceisthattheprotocol is optimal, and that strategies such as active/passive recovery,diet,hydrationand sleep are adhered to.
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TONY DALEY WOLVERHAMPTON WANDERERS
POST-TRAINING COOL DOWN
High, moderate and low intensity recovery options Itis importantthatthe post-trainingrecoverycoverskeyelementsandthatthepriority strategiesarecovereddependentontype/ intensityoftraining session.Thistable(belowright)outlinestypicalstrategiesduringthe recoveryprocess(CWI–coldwater immersion;EMS–electricalmusclestimulation):
KEY COOL DOWN PHASES PHASEONE
Session type
High intensity/ Load
Moderate intensity/Load
Low intensity/ Load
Active recovery
✔
✔
✔
Diet
✔
✔
✔
Hydration
✔
✔
✔
CWI
✔
Sleep
✔
✔
✔
Massage
✔
✔
Compression wear
✔
✔
EMS
✔
(IMMEDIATE)
Active/passive recovery Lowintensityexerciseallowstheheartratetoslowdown andthebodytostartcooling.Thiscanbeachivedby doinglow intensityballdrills,orbyjoggingfor5-15mins(dependent ontrainingintensity).Thefeaturedcooldowndrillsshould beencouraged,dependentonweatheranddrill intensity. However,evenafteralighttrainingsession,acoolingdown processisessential.
PHASE TWO
PHASE THREE
(IMMEDIATE)
(IMMEDIATE)
Hydration
Static stretches
Players’bodymassistakenpriorto trainingandimmediatelyafterwards. Thedifferenceinmassisthenusedto measuretheappropriateamountof fluidtheplayersshouldreplace,witha recommendedguide ofreplacingoneand-a-halftimesthelossinbodyweight.
✔
Eachofthe stretchesshownaretobedonewiththreerepetitions,holdingfor between20-30secondseach. Staticstretchesareconductedindoorsoroutdependentonthe weather.This isstaff-ledbutnotcompulsoryas protocolsarefairlysimpleandeasyto learn. Shakinglimbsbetweeneachstretchpromotesthereturnofbloodtotheheartif required, followed by passive recovery (foam rolling). During this time players are alsoencouragedtocontinue rehydrating.
Each stretch to be performed for 20-30 seconds, with three repetitions
Hamstrings Iliotibial band stretches (ITBs)
Hip flexors Calves
Groins
Core
9 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
Quadriceps
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TONY DALEY WOLVERHAMPTON WANDERERS
POST-TRAINING COOL DOWN
PHASE FOUR (UPTOTWOHOURSPOST-EXERCISE)
Restore and repair Itisimportanttopromotemuscle regenerationpost-traininganda recoveryshakethatcontains atleast 30gcarbohydrate(CHO)and15gprotein (2:1)plusessentialaminoacidsshould beconsumedwithin30minutesposttraining. Further recovery moves using a foam roller to be performed for 30-60 seconds, with three repetitions
In addition, eating meals containing essential amino acids with a high leucine andunrefinedCHOcontentwithintwo hoursoftrainingappearseffective. Addinggreenvegetableswillalsohelp bolstertheimmunesystem,whilecold waterimmersion(CWI–whichappears tominimisefatigueand acceleratepostexerciserecovery)andmassagecan help reduce muscle soreness. Enhancedshort-term(hoursto days)recoverymayimprovetraining performanceandhelpreducethe chancesoffatigueanditsassociated
issues,allowinggreatertrainingloads, or enhancing the effect of a given training load. Itshouldbenotedthough,CWIhasan analgesiceffectandis recommended onlyafterahighintensityorhighload training(10-15degreesfor5-10mins). Alcoholshouldbeavoidedasitdelays therecoveryprocess.Firstly,itacts as a diuretic, causing dehydration; and secondly it delays the ability of the musclestorecover.
Hamstrings
Hip flexors
Adductors
Quads
Peroneals
ITB
*For the science behind foam rollers see Marcus Svensson session on page 24
Calves
PHASE FIVE
(UPTO24HOURSPOST-EXERCISE)
Relaxation Toaccelerate the recovery process, sleep is essential. Lack of sleep has beenassociatedwithlowerlevelsofenduranceandmaximalstrength. Wewillalwaysencourageplayerstotryto createarelaxingbedtime environment(nocaffeine,nocomputingorgamingbeforegoingtobed), with at least eight hours’ sleep recommended. Desired recovery
Dailytrainingintensityandloadwillvarydependingonfixtures,andthis mayaffectrecoveryprotocolsandstrategies.Educationis keytooptimal recoveryandshouldbe takenseriously,thoughinprinciple,therecovery strategyshould: • REPAIR:Promotemuscleproteinsynthesis,and reducemusclesoreness • RESTORE:Promoteglycogenresynthesis • REHYDRATE:Promotehydration • RELAX:Facilitatementalrecovery 10 ELITE SOCCER:
PROFESSIONAL WARM-UPS & COOL DOWNS
CHO intake
RESTORE Protein amino acids
Glycogen depletion
REPAIR Muscle damage/ soreness
Sleep
RELAX Fluidsconsumed over time
Mental fatigue
REHYDRATE Dehydration/ electrolytesloss www.elitesoccercoaching.net
AL STEWART HEAD OF SPORTS SCIENCE HUDDERSFIELD TOWN
Match day warmup A timeline of preparations leading up to the first whistle Overview
This is a timed warmupinthelead-uptothe commencementofagame, from when we arrive at the stadium. The set-up is such that it gives players an opportunity to ‘tune in’ for the game and get themselves physically andmentallyreadyforthe match. It is structured and timetabledsothateveryone knowswhat’sexpectedof them and at what time. Beforewegoouttowarm up on a match day, players aregiventheopportunity to perform any individual exercisestheymay have beenprescribed(forexample, loadedhamstringexercises, pelvicstretches,upperbody loosening)orfollowany protocolstheymay have subscribedtointheircareers sofar(staticstretching,for instance). But past this, the plan encompassesthewholesquad, with a variety of stretches, drills and movements that prepareeverything necessary andreinforcethe correct recruitmentandmovement patterns. Weplantobebackinthe changingroom10minutes beforekick-offin orderto maximise the potentiation effects(theincreaseinstrength ofnerveimpulsesalong pathways) of the warm-up, soallofourtimingsleadupto
Our players are put through their paces in the pre-match warm-up away at Millwall in the Sky Bet Championship this season
that point, where a final team talk will see the players build apsychologicaledgeontothe physiologicalelementsalready practised. Key thinking
Thereareanumberofvery differentpartstothewarm-up process,but we’relooking forrelativelysimilarthings throughout–namelythe qualityofmovementinorder toguaranteecorrectphysical preparation,andthecorrect levelofeffortandintensity to ensure that the warm-up progresses from lowto high intensityandload. Theplayersshouldbuyintothe warm-up given the diversity ofexercises,andthat’swhat’s requiredforthemto performat theirbest.Forinstance,some
11 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
playersenjoythebandwork, becausetheyfeeltheyhave improvedcontrol;some feel their main focus is the speed and agility practices at the end of the warm-up because it leavesthemreadytoperformin thegame. Whateverexercisesare performed,movementquality isessential.Forthoseplayers with movement quality issues, theimprovementofthisis addressedthroughoutthe trainingweek.Forexample, during a hamstring stretch it is important to avoid a posterior tilt of the pelvis which will unloadandreducethestretch on the hamstrings. Similarly, a ‘give in’ to extension in the back and an anterior tilt of the pelvis canreducethestretchthrough
thehipflexorsandquads.In short,makesureprocessis followed. Shortverbalcuesandkey wordscanhelptominimise these‘mistakes’duringthe pre-matchwarm-up,butof courseaconditioningcoach mustbeawareofexactlyhow eachstretchandmovement isdesignedtobeperformedin thefirstcasetoensureitisdone correctly. Equipment required
Forawarm-uproutineona pitch,werequirejustflatdiscs and balls. In the changing room,theequipmentrequired includesfoamrollers,mats andkettlebells.High-strength mini-bands can be used, both indoorsandoutdoors. www.elitesoccercoaching.net
ALSTEWART HUDDERSFIELDTOWN
MATCH DAY WARM-UP
Kick-offminus 40mins PracticeareaA
Players make their way out ontothepitchforsomebuildupexercisesandactivation/ controlwork.AtHuddersfield, we like this to include spinal mobility, knee to oppositeshoulder drives, alternate lat stretchesand thoracic (chest) rotations(perhapssix ofeach).Wewillthenrepeat thesame exercisesthreetimes. Wemoveontoperforma number of light dynamics. Thesetaketheformofsplit squats, dynamic hamstrings, dynamic lateral lunges and dynamicglutes. Nextwepractisemoderateto highloaddynamicsandcontrol work. This begins with a lunge matrix (forward/back/lateral/ crossover) and progresses to three single leg stiff leg deadlifts on each leg (which is goodforeccentrichamstring preparation). Finally we put into place high loadactivationwork.Thereis a mini-band lateral walk (two lotsoffive,leftandright),minibandstopovers(twolotsofsix, forwardsandbackwards,with the second set done at a higher pace), finishing with a hop and hold (two on the left, two on the right).
Kick-offminus 34mins PracticeareaB
Playersjogoverformobility work combined with ball work inaconedoff25x15-yardarea. Thefocushereisonincreasing muscletemperatureandrange ofmovementwhilereinforcing game-relatedskillsand establishing familiarity with the pitch(essentiallyhowtheballs roll on the surface). Weusefiveballsbetween16 playerstokeepthemajorfocus onthephysicalelement.After performingthefootballskill for5-6seconds,playerswill ‘find’apass(throughtheplayer receivingtheball‘showingfor
KO-25
D
KO-34
B C KO-22
KO-28
E KO-40
A
KO-13
theball’)andthen perform the physical componentofthatpaired exercise: • Left foot only dribble, right foot only dribble, both feet, high kneesandheeltucks • Two-touch turns, sidesteps and karaokes(or‘cariocas’) • One-touch turns, groins over the topandroundtheback • Movement on the front foot with the ball before driving out of the area with two big touches, Russianmarchesor‘B’skips
Ballsarethenremovedfrom the area and players finish this section with further mobility work: •Kickacrosstheheeltohip • Drive the knee across to the shoulder •Skipsmakingforwardand backwardscircleswiththearms
Kick-offminus 28mins PracticeareaC
Now we ask players to perform dynamicstretches,focusing onload,speed,stabilityand coordination: •Dropsquat,twistandkneehug • Hamstring lift, push behind, swing through, put the foot down andstretch • Back lunge, rotate into quad stretchandtakeoverintoa hamstringstretch • Lateral lunge into crossover squat • Dynamic calves into long lunge androtation
12 ELITE SOCCER:PROFESSIONAL WARM-UPS & COOL DOWNS
Time to kick-off (denoted by ‘KO’) and training areas are marked out
Kick-off minus 25mins PracticeareaD
Nextisneuromuscular activationandform: •Heeltucks •Highknees •Sidesteps(lowfortwosteps, highfortwostepsandlowfortwo stepsagain) •Boundsforheightfollowedbya curvedrun •Boundsforlengthfollowedby two cuts (left and right)
Kick-off minus 22mins Using a ball, the coaches run assortedpossessiondrillsand position-specificmovement drills and skills, including heading,passingandfinishing.
Kick-off minus 13mins PracticeareaE
• Agility - step through the gaps betweenfourconeswhichare onemetreapart,thensprint •Accelerateforfouryards,change directionandrunbackfour yards,thensprint • Players push with shoulder-toshoulderthenbreakintoasprint
Obviously,thespeedandagility section at the end of the warmuprelatesmostdirectlytothe gamethatwillfollow,giventhat by this point the players will be atgamepaceandabletoexert maximalforceandspeed.The oneelementherethatisslightly differenttosome otherwarmups is the physical contact attheendwheretheplayers ‘bump’eachothershoulderto-shoulderonbothsidesthen break into a sprint.
Kick-off minus 10mins Playersreturntothedressing roomforthemanager’steam talk.
MovingtopracticeareaE,we nowfocusonspeedandagility: •Fastfeetdrills(fronton,sideon) andsprint(10yards) www.elitesoccercoaching.net www.elitesoccercoaching.net
TOM WILLIAMS LEADACADEMYSTRENGTHANDCONDITIONINGCOACH LEICESTER CITY
Overview
Match day cool downs A foundation plan for the week that follows
Recoverystrategiesandcooldownsareregularlymet with a certain ambiguity in the game. They can often find themselvesplacedinsomething ofa‘greyarea’because manyprofessionalsfinditdifficultto accommodate andunderstandthetruescienceandplanning implementationrequired. Yetutilising recoverystrategieseffectivelycanenhance a player’s ability to participate in further training and increasephysicalreadinessforfixtures.Manyfootball clubsmustcurrentlydealwithhecticfixtureschedules, andmanagersfrequentlyvoiceconcernsoverinjury andfatigue. Therefore,employinghigh-levelfatigue managementstrategiesisparamounttothehealthand wellbeingoftheplayersand,forme,thatmustbeginas soonasthefinalwhistleisblowninagame. Andbecausewhatgoesoninthe48hoursafter agame is similarly important, this session aims to outline a ‘template’forallthekeyparts ofrecovery.Inother words, theelementsthatareworkedintotheimpact,controland regenerationphasesareforyoutodecide–whatIhave providedisatemplatetimelinethatoutlinesaprocess that’srelevantforanyteam.Indeed,becausethe session isdesignedasabroadfoundationplanwithdetail tobe addedbycoaches,Ihavetakenapsychologicalandholistic approachtothewhysand whereforesofhowweuse recoverystrategiesatLeicesterCity AcademywhichIhope youwillfindof realinterest. Key thinking
Itisvitalthat playersareeducatedinthebenefitsof recovery,creatinga culturewherethesestrategies become a weekly process and routine. To follow the intensityofamatchwe musthaveacompleteplanfor theweekahead,andthatrecoveryperiodbeginsassoon astheplayersleavethefield.Andthat’snotjusttothe benefitofthebody,becausepsychological(aswellas physiological)adaptationsoccurasaresultoffatigue,and thesemustbemanagedonanindividualbasis. Equipment required
Initiatingacooldownactivity post-gamerequiresvarious factorstobeassessedwhenconsideringthemagnitudeof itsdelivery–thefacility, spaceavailableandtime,toname justthree. Yetto broadlyclassify recovery,two categoriesareusedactiveand passiverecovery: •Activerecoverystrategiesareusedwhentheplayersare performinganactivity-includingjogging,cycling,aquatherapy,mobilityand foamrollingexercises. •Passiverecoverystrategiesaredemonstratedwhenthe playersdonotneedto physicallyperformtheactivity.So this might include cold water immersion or ice baths, massage,compressiongarmentsandnutritionintake. Sointermsoftheequipmentweactuallyuse,cooldowns canbeusedwithagreatdealofequipmentandstaffif bothoreitherareavailable,ortheycanbedeliveredwitha muchlowerstrandofresources.Putanotherway,there arevariouswaystoput afireout!Therefore,fromacoach’s perspective,thecombinationshouldbetoutilisethe correctmethodswhileallowingyourselftobedictated,toa goodextent,bytheenvironment! 13 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
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TOM WILLIAMS LEICESTERCITY
MATCH DAY COOL DOWN
Recovery in three phases Theuseofnutritional/recovery shakesisagreatwaytorefuel whentheteamreceivesapost matchde-brief,beforemoving ontothekeyformsofactive recoverythat developoverthe next 48 hours and set the tone fortheweekleadinguptothe nextgame(ifwehavethatlong!). Todevelop an operative recovery strategy,three progressive phases can be employed:
Monday-Tuesday
Sunday-Monday
Regeneration phase
POST24
Smaller effect whilst manipulating weeklyphysical content
Control phase
Saturday: Game
Impact phase
POST48
Smaller effort with passive strategies
POSTGAME
Largesteffort to maximise recovery
IMPACTPHASE (0-24hrs) This initial phase post-game is when the body is in shock. During this phaseitisimportanttoprotectthebodyandutiliseprimarystrategies toimpactrecovery.Thisphase iswherethelargestquantityof recovery andcooldownmethodsareprovided.Containedwithinthis phaseare fourpillarsthatrepresentfundamentalfoundationsforacooldown procedure.
PILLAR 1
REFUEL
Allow players to refuel using recovery shakes that contain high contents of carbohydrates and protein to replenish any lost nutrients and rebuild damaged muscles. Having basic nutritious foods available – such as fresh fruit to ensure a high intake of vitamins and minerals – is also imperative. Time: Immediately post-match
CONTROL PHASE
PILLAR 3
PILLAR 2
MOBILITYAND RELEASE Utilising masseurs to aid in reviving and ‘flushing out’ waste products from the muscles will aid in recovery. The use of foam rollers where players actively look to apply pressure to the muscles to squeeze and mobilise the tissue - assists in the removal of lactic acid.* Time: 5-10mins
STRETCHING Players can be led through a routine of stretching - this can be conducted in the dressing room if space provides, or out on the field. This needs to encompass large movements that mobilise key joints and stretch key muscle groups. Providing a routine that players can relate to, understand and even learn, ensures consistency in the delivery of recovery. Time: 4-8mins
PILLAR 4
CONTRAST BATHING Players alternate between a hot shower for two minutes before spending one minute in waist deep icy water. This cycle can be repeated for as many as five hot and four cold exposures. Maximum time: 14mins
*For the science behind foam rollers see Marcus Svensson session on page 24
(24-48hrs) Thisphaseutilisespassivestrategieswhereathletescontroltheir ownrecovery.Withinthisphasewewill recommendaquajogging, swimmingandtheuseofcompressiongarments.Althougha secondarystage,therearestillagreatnumberofimportant factorsto consider,andacertainamountofempowermentisneededtoensure playersusethistime effectively.
REGENERATION PHASE (48hrsonwards) Thesmallestquantityofactiveorpassiverecoverymethodsare usedinthisphase,butit remainsakeypartoftheprocess.Usinga multidisciplinary approach, it is vital that certain physical content is manipulated,forexamplepitchdimensions,playingnumbers,and intensities;withlarge-sidedgamesforphysicalloadandsmall-sided gamesforintensity.We’realsolookingforsmallerrepresentationsof thoseactivitiesinstructedinthe ControlPhase. 14 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
SHAKE IT OUT Although opinion is varied, the majority of sports scientists agree that the most effectiverecovery shakeshould includearound0.8g/ kgofcarbohydrateand0.4g/kgof protein,alongwithelectrolytessuchas potassium,chloride,andbetween0.30.7gofsodiumperlitreoffluid(tohelp restoresweat lossesandstimulate thirst). www.elitesoccercoaching.net
TOM WILLIAMS LEICESTERCITY
MATCH DAY COOL DOWN
INTENSITY
Promoting individuality in cool down strategy We know the keyrequirements of acooldownaretoreducemuscle soreness and prepare players for forthcomingevents.However, ablanketapproachisdifficultto implementasindividualplayers mayrequiredifferentmeans thatspecificallyworkforthem. Forinstance,whenaplayeris substituted during a game his recoveryneedstostart fromthe momentheleavesthefield,andthat willbeginwitharecoveryshakeand some water. Having foam rollers availableonthebenchforplayersto releaseandstretchiseffective,while someclubsusespinbikesonthe touchline. Whilethereareonlyminor differenceswhenit comesto substitutes – at the end of the game whenthesquadisre-fuelling,the substitutesmayhavemovedon tocontrastbathing–compared to those playing a full 90 minutes, individuality still counts and it is easy toneglectsubstitutedplayersand notletthemcooldown. Andasabroadertheme,clubs musthaveaspecificprotocolthat issimple,yetvariedtocaterforall playersbecausehavingnumerous optionsthatencompassanindividual approachcanbemorebeneficialfor theplayer. It is important too that the cool down is not seen as a tedious task thatinvolvesjoggingaroundand stretchingonacoldwetfield,asthis willnotaidrecovery!Indeed,itmay evenenhancepsychologicalstress on players. Ageneralruleistokeepcooldown contentsimplebutvaried.Trynot to see it as a monotonous task and don’tdiscardtheimportance,asit isthefirststeptoensuringplayers arephysicallyandpsychologically preparedforwhatlies ahead. Eliminatingmistakes
Thecommonmistakesmade areusuallythosewithabasein theenvironment-forexample, confineddressingrooms,difficult
GAME
SUNDAY
TUESDAY
Light principles RECOVERY
Medium principles
WEDNESDAY
STRENGTH
Main principles
THURSDAY
FRIDAY
SATURDAY
Y R E S V Y O A C D E R
OFF
MONDAY
ENDURANCE
Medium principles
N O I T S I Y S I A U D Q C A
SPEED
Y R E Y V A O C D E R
Light principles ACTIVATION
SUNDAY
GAME
INTENSITY
The art of periodisation Periodisation is a planned distribution of training, on a cyclic basis. This includes annual, seasonal, and monthlyplanning. Akeyformofmicro-cycle management(weekly planning) is fatigue management. Enabling playerstopeakforeach fixtureisvitallyimportant, howeverindoingso wemustrecognisethe responseoffatigue. How to manage individuals
effectivelyleadingtothis period must be planned in a strategic multifactorial fashionasthereare numerousvariablesto consider. Incorporating a strategythatallowsperiods ofloading(work),unloading (recovery)andtapering isimportantforweekly management. Tapering refers tothe gradualreductionin volumeinthelead-upto anevent.Arecentstudy in2014byFreitasand colleagues investigated the effects of tapering in
weatherconditionsand,perhaps unsurprisingly,thematchresult. Thesefactorsarethemost prominentinaffectingthedeliveryof a cool down. Asstatedpreviously,thecooldownis thefirststepin preparingplayersfor the next session, so having the ability toassessallfactorsandstillprovide aneffectiverecoverystrategyisan important coaching tool that can’t be underestimated.Iwouldalwaystell coachesandsportsscientiststotake thefactorsintoconsiderationand actaccordinglytomeettheneedsof eachindividual.
15 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
youth soccer. Findings indicated that allowing for a gradual decline in trainingvolumeleadingto aneventpromotedhigher physicalresponsesand performancefactorsin comparisonwithagroup thatdidnot taper. Planningtheseweekly/daily phases is vital in elite soccer toenhanceperformance, not only in a sports science fashion, but in a technical sensealso.Aboveisan exampleofamicro-cycle plancateringforallkey factors.
Philosophyand progression I have been involved in professional and youthsportforthepasteightyears,andwith theever-evolvingsport scienceinfluence in football, it is important not to get stuck in the‘stoneage’.Thekeymessageistomake contentsimple,yeteffective. It’simportanttobuildrelationshipswith theplayerstoknowspecificallywhatthey needandwhatstrategiesarebestsuited to them, just as it is fundamental that a multidisciplinaryapproachisimplemented throughoutthestaff,toensureeveryoneis clear on how best to prepare players. www.elitesoccercoaching.net
MIKE GARRITY UNDER-18S COACH LIVERPOOL
Warm-ups for defensive and offensive players Overview
Ascoaches,wespendhours,days,weeks,monthsand sometimesyearstryingtofindandnurturethefinestelements thatmakeplayersdifferentfromothers;we’relookingfora sparkorashowoftalentthatcan transformboththemandour teamintosomethinggreat. Sowhilemaintrainingsessionswillaccountfortheneedsand requirementsofattackers,defenders,midfieldersandkeepers inspecific,bespokeways,whyshouldthesamenotapplytothe warm-up? Iwouldn’tsay devisingdifferentwarm-upsfordifferentplayer positionswasessential,butitcertainlyappliesafocusedlayerof attentionontoatrainingplan.Itwill alsostrengthenthefeeling thatyouaresolelyconcentratedontheirneeds,which creates better‘buyin’ andquicker,moreaccomplishedresults. Equipment required
Forequipment,allweneedisdiscs,mannequins,ballsand mini-goals.Iftechnologyallows,wewillsometimesusevideo analysisinordertoshowexamplesofhowwewantthe practice tolookandfeel,butthisisn’tanessentialpart. Key thinking
Althoughthewarm-upsshownhave defensiveandoffensive elementstoeach,oneofthekeyaspectsthatcrossesoverin bothisthatwewant theplayerstopressandbeonthefrontfoot whennotinpossession.Iftheycandothis,they’llbeputting themselvesinpreciselytherightframeofmindforthemain partofsession. It’sworthrememberingthoughthefactthatwarmingup is notnecessarilyaboutplayersachievingalltheiraimsand completelyfulfillingwhat’sputinfrontof them.Instead,it’s about investing in the task as best they can, and getting them readyforthesession. Eachofthe exercisesshownpreparestheplayersinthe followingaspects: •Technicalplay •Tacticalplay • Physicality •Mentalawareness WhileI’vepresenteddefensiveandoffensivepractices,it’s assumedthatmidfielderscantakebenefitfromthesessionsin equalmeasure. Asafinalpoint,it’simportantthepracticesusedin hereare shortindurationasthis keepstheplayersmotivatedand stimulated,andpreventslethargyortirednessgoingintothe mainpartofthesession.Toensurethis,eachmoveisresetand rerunassoonasitcomestoanaturalconclusion.
16 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
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MIKEGARRITY LIVERPOOL
WARM-UPS FOR DEFENSIVE AND OFFENSIVE PLAYERS
DEFENSIVE WARM-UP ELEMENTS
Fundamentalmovements for defending
� The central defender is told to press mannequin 2 in front of him
(3mins) Thispracticeisunopposedandaballisn’t used.Ithighlights how beneficial and important the use of triangles is in soccer.This isalreadya commonlyacceptedfact, andisaprincipleusuallyputforwardwhencentral midfieldersrotatetheirpositions.Butthe rewards arejustasgreatfordefendersaswell. Sointhispracticewewillkeeprotatingbanksofthree defenders,witha differentdefendercalledforwardtopresshis mannequinoneachoccasion.
� The triangle shape is established
Next, should the defender on mannequin 1 or 3 move in to press, his supporting defenders must again move in to create a flexible triangle shape where the three players do not position themselves in a straight line.
In intercepting/stepping in, we run two practices side by side, inviting the working player to intercept the pass made to the defender stationed in front of him
KEY Ball movement Player movement Dribble
Defending box with back three (4mins) Now, setting up as shown, we step things up again, withthispracticeofferingplayersafeelingof matchrealism.Apasscomesinfromtheattacker tooneofthe defenders.Thetwootherdefenders mustsubsequentlyorganisetosupportand protect.
Defending width of box in back four (4mins) Nowsettingupasshown,weprogressagainwith playernumbersbeingincreased.Thisisnowa fullyopposedpracticewhichgivesthe offensivemindedplayers(aswellasourdefenders) technicalworktodo.Thispracticeisalsodesigned tobeplayedatahighertempo,thusgettingplayers uptospeedjustbeforethemainpartofthetraining session. Thechallengeisforattackerstoholdtheballup andorganiseinfindinga routetogoal.
17 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
� Supporting defenders must move in to assume supporting positions
Intercepting/ stepping in (4mins) Wenowprogressthisbyintroducingaball,andthis iswheretheplayers reallycomealive.The taskhereissimple–the interceptingplayer stationedbehindthereceivingdefendermustcomearoundeitherthe leftorrightsideandattempttointercepttheball. � The defender steps forward to receive
� Supporting defenders cover space behind them whilst ensuring that, as a defensive trio, they do not sit in a straight line
� The attacker passes forward
� The defender moves forward to intercept/step in, in doing so creating a triangle shape
� The attacker feeds into a team mate
� The attacker holds the ball up and looks for support in attempting to plot a route to goal
� Deep defenders hold back in order to protect the key space behind them www.elitesoccercoaching.net www.elitesoccercoaching.net
MIKEGARRITY LIVERPOOL
WARM-UPS FOR DEFENSIVE AND OFFENSIVE PLAYERS
OFFENSIVE WARM-UP ELEMENTS Unlikethedefenderpractices,thetwowarm-ups I’vechosenforattackingplayersareessentially used to practise key technical skills (rather than tactical or positional elements). Fluidity and confidenceforattackersisvitalif theyaretomakethemostoftheopportunitiespresentedtothem inamaintraining session,sosimplepassingandmovementwarm-upsareidealforgettingthemin therightframeof mindforwhat istofollow.
� He follows his pass and joins that line
Dribble and forward skill (3mins) Asshown,playersmustmove forward,performamovearoundthe mannequinthenpasson.Akey‘want’ hereisforplayerstoworkwiththeir headsup.Weworkontherightand leftsidefor2-3mins,encouraging playerstotakeonmannequins onbothsides,andalwayspassing diagonallyacrosstothe othergroup sothatthemoveflows.
� Now he passes across to the back of the other line
� The attacker dribbles the ball forward and performs a skill in making his way around the mannequin (defender)
Dribble, forward skill and shooting element
� The ball is set back
� The ball is passed forward to the yellow supporting player
(3mins) Asaprogression,theworking attacker now turns as soon as he is past the mannequin and passes tothe deepestyellow‘striker’ positionedonthecentreline.This player sets the ball back for a shot at goal.Themovecontinueswiththe newworkingplayeremergingfrom theothersideofthepracticearea.
� The attacker rounds the mannequin and shoots at goal
KEY Ball movement Player movement Dribble
Aims and goals In terms of what to look out for in this warm-up, we want to see a willingness anddesiretopresstheballatgood intensity. We’re also looking for clever andambitiousphysicalmovements of each player, with each enjoying working with the balls in achieving
� The attacker carries the ball forward to the mannequin
passcompletion,aswellasthrivingon dealingwithchallengescominginfrom opponents. Thereareafewmistakeswemight seehere–inthedefensivepractices, defenders may anticipate the attacking movetooearlyandleavespacein behind.Andasawhole,wemustmake
18 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
� He turns and passes back to the player on the starting cone
sureaplayeris100% comfortableand sureofwhatheisdoing,especially whendefendingaroundthebox.It’s easytorushplayersintoscenariosand sometimesitcanhelptothrowthemin at the deep end, but when a player is too farawayfrommasteringaskillwemust recognise that, as must they.
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ANDREW SPARKES HEADOFACADEMYGOALKEEPINGSWANSEA CITY
Overview
IhaveworkedcloselywiththeHeadof SportsScience,DanRothwell,tocreate a specific warm-up and cool down structureforthekeepersatSwansea City.Thewarm-upsweuseattheclub are based around three different areas -reactionspeed,strengthandamixed warm-upthatincorporateselements ofstrength,speedandreactionsinone. Asaresult,weuse thesethreedifferent warm-upsatdifferenttimesduringa periodisedtrainingweek,asfollows: Game day minus 5: Mixed warm-up Game day minus 4: Mixed warm-up Game day minus 3: Strength warm-up Game day minus 2: Strength warm-up Game day minus 1: Reaction speed
Keeper warm-ups and cool downs
Forcooldowns,Ihaveincludeda standardoutlineofstretches.Theseare all we would require the keepers to do. Every warm-up will last 20 minutes in total: 5minutes:Joganddynamicstretches 5 minutes: 3v1 keep away 10minutes:Mixedstrength,reaction speedandwarm-ups Key thinking
Understandingwhattypeofwarm-up touseatdifferenttimesduringtheweek isessential.Forexample,we’dnever performastrengthwarm-uptheday beforeagame, asthekeeperswould carryfatiguethroughintothefollowing day. Wealsoneedtoconsiderifthekeepers havehadagymsessionbeforetheir training session on the pitch, whether they’veplayedtwogamesinashort periodoftime,andwhethertheyare carryinganyinjuriesorniggles.Beyond that,dotheyneedextraworkonaspecific physicalelement? Each warm-up can be adapted to suit the physical and technical needs of the main session that is to follow. Forexample, whenpreparingforasessionthat dealswithcrosses,wewouldsimilarly incorporatesomehighballsforthe keeperstotake,whilstalsopromoting relevant footwork. Equipment required
Asyouwillsee,eachwarm-updiffersin termsofequipmentused,butingeneral we would requireballs, different coloured cones,poles,flatmarkers,hurdles, laddersandhoops.
19 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
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ANDREW SPARKES SWANSEA CITY
KEEPER WARM-UPS & COOL DOWNS KEY Ball movement Player movement Dribble
WARM-UPS:
JOGGING AND DYNAMIC STRETCHES (5mins) Keepersjogacrossthewidthofthepenalty boxatasedatepace,stretchingout limbs, squatting to the floor and jumping up as they go in this simple initial warm-up thatgetslimbsmovingandthelungsworking.
STRENGTH (10-20mins) Footballstrengthisa player’sabilityto competeandsucceedintight areaswithrapid acceleration/decelerationburstsover shortdistances, changesofdirectionandexplosivejumpingexercises.Soin thecontextof keepers,it’simportantfor1v1situations,plusmovinginlineand downthelineofthe ballfor shot-stopping. Strength-basedgoalkeepingconditioningpracticesaredesigned toprovideopportunities tomaximallyaccelerateanddecelerate.Practicescanbeemployedinoneof twoways: •withamplerecoverybetweenboutstofocusonmaximal explosiveperformanceand concentratetheadaptationstotheperipherallegmusculature •withlimited recoverytodevelopthecentralcardiovascularsystemanddevelopthe keeper’s ability to perform and recover from multiple explosive bouts Iflookingforageneralruleofthumb, strength-basedpracticesshouldbedesigned
The catch chicane Settingupasshown,weuseonekeeper,fourserversand fourballs.Thekeeperwillset andtakeavolleyfromserver 1fromadistanceofaround8yards,turnandsetfor server 2, then 3 and 4. At the end of the move the workingkeeperbecomesaserverandanother servermovestobecometheworkingkeeper. Insteppingupthemovewecanchangetheserve, varyingpace,velocityandtype ofdelivery.
Left and right forward focus Next we set up as shown, with five balls in total. Theworkingkeeperwillsetandtakeavolley fromserver1fromadistanceof10-12 yards,burst diagonallytotherighttosetforserver2,diagonally backwardstosetforserver3beforeworkinghiswaybackdown theline.Again,werotateaftereachset,andthe typeofserveshould againbevariedto keepthekeepersontheirtoes.
3v1 keep away Finallywesetupasshown,withtwokeepersandthecoachonthe outsideofan8x8-yardsquarekeepingtheballawayfromtheman inthemiddle.Thoseontheoutsidemustpasstheballbetween eachotherandtrytohit theconeinthemiddle.Thekeeperinthe middlemusttrytogetatouchontheball. Werotatekeeperswhen(a) thekeeperinthemiddlegetsatouchontheball,(b)the ballhitsthe cone,or(c)apassismisplacedontheoutside. 20 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
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ANDREW SPARKES SWANSEA CITY
KEEPER WARM-UPS & COOL DOWNS
REACTION SPEED (10-20mins) Reactiontoastimulusiscentraltogoalkeepingperformanceandstimulicanbeaudio,visualorkinesthetic.Thestimuluscan occur withthekeeperatastandingstartoron themove,sotheaimofthefollowingdrillsistoensurethatthekeeperacceleratesmaximally afterthestimuluswiththecorrectmechanics,andcoversaspecifiedfunctionaldistanceasquicklyaspossible. Amplerestshouldbeprovidedbetweenboutstoensurethat alleffortsaremaximaland thecorrectmovementpatternsare developed–in thiscaseit’sawork torestratioof1:8. Accelerationisan importantattributeto goalkeepingperformanceasa significantlygreaterintensityofaccelerationcanbefoundasplayinglevelincreases.Activitiesinclude burstingfromastanding start,orburstingfromthefloorandacceleratingafterlandingfromajump,withvariousaudio,visualandkinestheticstimuli.
Colour (catching) stimulus Wesetupasshown withonekeeperandthreeserversguardingblue, yellowandredgates.Thekeepermustburstintothecentral boxand quicklysethimself.Onthecoach’scommandof“blue”,“yellow”or “red”,thekeepermustthenreacttothestimuliandsetfora volleythatcomestohimfromin betweenthecoloured cones.Catchdistancesvarydependingonskill levels. Keepersrotateaftereveryball,andaswedidin the last set of practices, we will vary the serve bypace,velocityandtype ofdelivery. Inthenextprogressionwe’llchangethe stimuli.Sofromcolours,thismaybe nownames, numbers, or in the form of visual cues, such as the coach holding coloured cones.
RED!
RED!
Colour (diving) stimulus Inthispracticewesetup asshownwithonekeeper andoneserver.Theyplayone-touchpassesback andforth,thoughatanymomenthechooses, theservercancalleither“blue”or“red”,then passtheballtowardsthesmallgoalonthat side.Thekeepermustthenreacttothestimulus andtrytoattack theballbeforetheshotgoespasthim. Again,progressionsenableustostepupthe difficulty.Now, the server can play the ball towards goal at any time without a command.Thekeeperthenmustreactofftheball.
YELLOW!
Hurdle and react In the final practice we set up as shown. Thekeepermovesoverhurdles(using variousfootworkpatterns).Onceoverthelast hurdle,thecoach shouts“yellow”or“red”,whereby thekeepermustthenreacttothestimuliandsetforavolley inbetweenthe colouredcones.As before,the keeperschange aftereveryball,andwecanadaptdistancesasweseefit. Forprogressions,theservecanagainchange,as canthestimuli, asinpreviouspractices.
21 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
KEY Ball movement Player movement Dribble Optional pass/ run
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ANDREW SPARKES SWANSEA CITY
KEEPER WARM-UPS & COOL DOWNS
MOVEMENT (10-20mins) The final set of warm-ups practise movement and direction, with keepersreacting to the physical and instructional directivesofothers in several active, linkedcircuits.
Three-keeper circuit Wesetupasshownwiththreekeepersallworkingat thesametime.Keeper1volleystokeeper2tobegin. Thegoalkeepingcoachthenvolleystokeeper3.After catchingtheball,keeper2movesthroughthehoops (rightandleftfeet),whilekeeper1takesthestarting positionofkeeper2. Aftercatchingtheball,keeper3moves throughthecones(usinganyfast footworkpattern)andtakesthestarting positionofkeeper1. Again,theobviousprogressionisforthetypeof servetochangeforeachset.
Keeper 1
Keeper 3
Keeper 2
Extendedthree-keeper circuit
Keeper 2
Insteppingupthewarm-up,nowkeeper1movesthroughtheladder(again usingvariousfootworkpatterns)and receivesavolleyfromthegoalkeeping coach.Oncekeeper1catchestheball, keeper2hopsone-footed through the hoops and receives a volley from keeper 1. Oncekeeper2catchestheball,keeper3movesoverthe hurdles(usingvariousfootworkpatterns) andreceivesa volley from keeper 2. Allkeepersnowrotatetoanewstartingpositionwith thesame progressions as practised previously.
Keeper 1 Keeper 3
Keeper 1
Full movement circuit Inthefinal warm-uppracticethethreekeepersare working at the same time. Keeper 1 chips the ball intokeeper2.Keeper1thenmovesoverthecones (usingvariousfootworkpatterns),whilekeeper2 rollstheballouttokeeper3,whopassestheballbackto keeper2,whotakesatouchandswitchestotheoppositeside. Keeper3thenslalomsthroughthepolesandtakestheplace of keeper 2, who jogs to the starting position of keeper 1. Again, we use progressionstoenhance eachchallenge. Thekeepersenjoythestructureofthewarmups.Aftertheyhavejoggedandstretched, we may choose to bring in the 3v1 Keep Away straight away, but in all practices at Swansea City we try to include as much distribution aspossible.Thismatcheswiththeclub’s footballingphilosophy,andalllinkstobuilding upplayfromtheback(thekeeper).The practicesshownrequireallourkeepersto betechnicallyproficientusingbothfeet,and whenmakingquick decisionsunderpressure. Themixedwarm-upsarealsoagreatwayfor keeperstoexperienceavarietyofphysical elementsinacircuit-typewarm-upaswellas workingspecifickeepertechniques. Ihavebeenusingthisspecifickeeperwarmupstructuresincethestartoftheseasonand haveseenresultsinallofthekeepers-they feelphysicallyandmentallypreparedforthe sessionahead.
Keeper 2
Thesestretches shouldbeheldfor Wewouldlookforthe keeperstoperformstatic between10-30seconds, thoughmustbetailored stretchesfor5-10mins. Staticstretchesaremore to the individual, with that player determining the appropriatetothecool downastheyhelpmuscles optimumlevelthatbest suitshim.Forexample,we torelax,realignmuscle would only want a player fibresandre-establish toholdagivenstretchuntil their normal range of he feels a slight pulling in movement.Examples the muscle, but no pain. might include shoulder, Inholdingthestretchthe chest, back, groin, hip, quadricep and hamstring musclewillrelax.When feelinglesstensionthe stretches.Allofthese playercanincreasethe wouldberelevantfora keeperastheywillhelpto stretchagainuntilhefeels improveflexibility,agility the same slight pull. He and range of motion. should hold this position COOL DOWNS
22 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
Keeper 3
until he feels no further increase. Done correctly,the cooldownwillaidinthe dissipationof waste products-includinglactic acid(theburningsensation you get in your muscles) - reduce thepotential for DOMS(DelayedOnset Muscle Soreness), reduce thechancesofdizziness orfaintingcausedbythe pooling of venous blood at the extremities, reduce the level of adrenaline in the blood, and allow the heart rate to return to its resting rate. www.elitesoccercoaching.net
STEVE COOPER ENGLAND UNDER-16S HEAD COACH THE FOOTBALLASSOCIATION
20-minute technical warm-up Overview
Everycoachencounters situations when there isn’t the timetogothroughafullwarmup. On such occasions it helps to have a plan at hand that gets playersquicklyuptospeedwith anappreciationofboththeball andrequiredmovementforthe upcomingsessions,hencewhy Ihavecreatedthesetypesof technicalwarm-up. Ofcourse,whenthereare no time constraints, the plan can be used as part of a wider warm-upprocess,andwith theEnglandUnder-16sI’ve used this type of warm-up many times. Players enjoy it for itsattack-mindedelements andrelativelystraightforward gameplayasthereisdecisionmakingfromtheoutset.
1 0
5 1
3
element),butfocuseson training too, as well as maximising time on the grass, which is sometimes at a premium in international football.
After a period of retaining possession, the white player steps into the middle zone, receives a pass and feeds direct into the opposite keeper
Equipment required
Werequireballs, conesand mannequins.
3v1s
Wesetupasmanyareasasthe squadsizedictates-ineachit’s 4v4pluskeepers(3v1ineach half),asshown.Simply,players mustexploredifferentways ofplayingintomiddlezones throughtheirownmovement and that of the ball. Theoneoffensiveplayermust hold up play, setting back to a supportingplayerinthemiddle zone(ordroppinginhimself), Key thinking wherebyapassintothekeeper Therationalebehindthis is made. When this happens the technical practice is in having a practicecontinues-thethree 5 collaborativeworkingapproach defendersarenowgiventhe 1 with the fitness coach in ballandthegameresets. warminguptheplayers,while ‘scenesetting’thethemeofthe Theplayerwhomovesintothe middlezonecanonlyremain session, which in this case is playingforwardwhilebreaking therefortwoseconds,andwill be rotated on every transfer. lines. Shouldamovebreakdown Wethereforesplittime between keepers restart. thetwo: The technical objectives of • 5mins mobility with fitness the task include passing at KEY coach Ball speed, recognising a forward movement •4minsbreakinglinepractice Player movement pass, changing rhythm, timing with coach Dribble movementintothezoneand • 2mins mobility with fitness creatingagoodbodyposition coach forreceiving,withcreative, •4minsbreakinglinepractice optimistic,forwardpassing. warm-up develops. with coach • 2mins mobility with fitness Observations and The coach must let play coach progressions flow–remember,even •3minsbreakinglinepractice though tactical and technical Thefirstfourminutesofthe with coach observationsaretobemade, practiceshouldbeconducted = 20mins. this is still a warm-up. It is withlimiteddefendingso This warm-up is not only importanttoencouragelotsof playersarenotexerting stronglymotivational (because themselves too early. You can transferring of the ball as this it has a clear competitive keeps everyone involved. increase the intensity as the 23 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
1 0
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Here the attacker sets the ball back for the ‘middle’ player who finds a passing angle into the keeper
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In this variation the attacker drops into the zone to receive on the half-turn and pass on to the keeper
To progress, we can add a seconddefenderwhostepsinto themiddlezonewhentheball isthere.Wecanalsoensure frequentballtransferbystating amaximumofthreepasses beforeitneedstobemovedinto theotherhalf.
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COACH ASPIRE ACADEMY
Advanced cool down techniques Overview
As the modern game getsfasterandmore physicallydemanding, the importance of a proper recovery between training sessions and matches cannotbeoverstated. Thereisnobetter incentive to a player than being fresh and readytoperformthe followingdayandnot feelingthefatigue or‘heavylegs’.This, of course, benefits the team in terms of physical superiority over opponents and, in theory, a better points return. Initssimplestform the cool down can be performed at the end of a match on the pitch as stretch and mobility work, combinedofcourse with appropriate nutritional intake (protein,carbohydrate, hydration). Thoughdependingon theresourcesofthe team,recoverycanbe mademoreadvanced (yetincrediblysimplein form),andthat’swhat I’m exploring in this outline by explaining the benefits of foam rollersandcoldwater immersion.
Cold water immersion (ice bath)
Why an ice bath works:
Whencompletingexercise, muscles,tendons, bonesandnervesareall inarecoverystate,but surrounded by lactic acid, Playerswouldbeimmersed oneofthewasteproducts uptowaistlevelincoldwater ofexercise.Theeffectsof too much lactic acid are (below10degreesCelsius) tiredness,achinessand forupto10minutes.One fatigue. commonoptionfortheice bath is an inflatable version Takinganicebathmeans bloodvesselstightenand whereuptofourplayers thebloodsupplymoves canbeaccommodated. awayfromthelegs. Newtechnologiesinclude aregulatedwatercooling When jumping out of the system that maintains the icebath,newbloodarrives, desiredtemperature.If flushing away the lactic such a cooling system is acid and invigorating the not available a normal ice muscleswithoxygen. bath can be used, but large quantities may be needed to maintain a low water temperature.
Roller form (foam roller) This is effective in the fact that itpromotesself-myofascial release,relievingmusclepains. Playerscanworkthefullbody withtherollerformandfocus onespeciallytenderareas,for examplethe IT-bandandcalves. Ifwe’retightonspaceImight splittheteamintotwogroups, with one performing mobility and stretches,andtheotherusing rollers. Why a foam roller works:
Whenweexercise,micro-tears andswellingmusclefibrescreate knots, adhesions and scar tissue, which impinge on nerves and vessels.
24 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS
Thefoamroller‘ironsout’these irregularities,keepingmuscle masssmoothbybreakingitdown andreleasingtriggerpoints.It alsoincreasesbloodflowwithin themuscle. Afoamrollercanbeusedbefore, during or after a session, and in a player’sown time. It’s a cost-effective and longlastingpieceoftrainingkit.
Whenlocatingatenderspot,roll over and back to ‘work’ out the knots,rockingbackandforthand tacklinganareanomorethanan inch in length at a time. Concentrateonthetightareas for 30 seconds at a time in an overallworkoutofnotmorethan 15minutes,butrepeatuptothree timesaday.
Process:
Thetendermuscleareamust bepushingdown, therefore use arms and body position as leveragepointsin ordertolet gravitypushasoreareaontothe roller.
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