Football Training and Practices

FOOTBALL TRAINING AND

PRACTICES
1. Periodization in Elite Football

2. The Difference Between 1 or 2 Games per Week

3. Fitness Training in Modern Football

yy Pre-Season

yy In-Season

yy Mid-Season

yy Off-Season

4. Specific Training in Elite Modern Football

yy Intermittent Exercise

yy Speed, Repeated Sprint Ability (RSA) and Agility

yy Small Sided Games

Throughout recent years the interest and application durations (Fanchini et al., (2011), the physiological
of more specific training methods attempting to responses of players can be modified. Favourable
reproduce the technical and physical demands of physiological responses brought about by this
competitive match play has become more evident method of training are suggested to fit perfectly
(Owen et al., 2011; Owen et al., 2012; Dellal et al., within elite level football as a conditioning stimulus
2010; Koklu et al., 2012). One such method gaining capable of improving the Aerobic Endurance Capacity
popularity is the use of various sided training games - see key terms page (Jones and Drust, 2007; Owen
with the aim of applying specific overloads to induce et al., 2011; Coutts et al., 2009; Rampinini et al., 2007;
specific outcomes. Mallo et al., 2008).

Validation for small sided games comes from Setting aside its usefulness for training aerobic
their ability to develop the technical, tactical and fitness and technical/tactical development (Hill-Haas
physical abilities of a player at the same time, which et al., 2011), it seems, when compared to actual
in turn helps to enhance training efficiency (Dellal match play, small sided games may be unable to
et al., 2012). Many recent studies have shown that simulate repeated high speed and sprint demands
by manipulating variables such as technical and (Casamichana et al., 2012; Gabbett and Mulvey,
tactical constraints (Abrantes et al., 2012), pitch sizes 2008). These findings are reinforced by the reported
(Casamichana and Castellano, 2010; Kelly and Drust, ‘Ceiling Effect’ associated with a failure to achieve
2009), player numbers (Hill-Haas et al., 2009) and bout high exercise intensities (Buchheit et al., 2009).

15
©SoccerTutor.com Football Conditioning: A Modern Scientific Approach
Football Training and Practices

However, this notion has been disputed by a number In turn, the lack of research examining medium (6
of authors working at the elite level (Owen et al., 2012; v 6, 7 v 7, 8 v 8) and larger sided (9 v 9, 10 v 10, 11 v
Dellal et al., 2011). As identified within the literature, 11) games might be because these games are used
high-intensity and repeated sprint demands are more for technical and tactical purposes rather than
more commonly associated with match play when physiological and physical development. However, not
introducing larger sided games formats (Hill-Hass et accounting for physical and physiological parameters
al., 2009). This may be a result of large sided games during these medium and larger sided games may
(LSGs) being played on increased pitch sizes combined mean that we miss important elements of training and
with the fact that players in these game formats have the potential benefits their inclusion may have.
less involvement with the ball. This also results in
increases of sustained high speed/high intensity runs
occurring when working ‘off the ball’ in order to lose
opponents or create a scoring opportunity.

KEY POINT:
It is the authors belief that almost all the technical/tactical drills have a potential physical training
effect. The technical and physical development staff should work together to optimise the fitness
development within game related training.

The need to generate more football specific training methods and maximise their involvement
within a periodized training structure is of paramount importance within the elite level of the game.

Figure 1. An Efficiency Model for the Analysis of Football Training (from Reilly, 2005).

DEMANDS OF THE GAME

Fitness of Players

Selection Selection

Omit After Tractical Role Scientific Position Specific

Conditioning Training

16
©SoccerTutor.com Football Conditioning: A Modern Scientific Approach
Football Training and Practices

1. PERIODIZATION IN ELITE
FOOTBALL

18
©SoccerTutor.com Football Conditioning: A Modern Scientific Approach
Football Training and Practices

TRAINING CYCLES

Multi-Year Preparation quite well structured and start at low intensity to

progressively increase the training load. Based on
When discussing a periodized structure in sport, it players having a short off-period in between seasons,
should be highlighted that this theory is generally part the preparation (e.g. pre-season) phase should also be
of a multi-year preparation where hierarchical levels significantly shortened. Although there is no science
are set within the system. As shown in Table 1 on the addressing this particular point, the players can
next page the top or global system is known as the resume training after 2 to 3 days of training ‘build-up’
multi-year preparation, where the aim of attempting to ensure an increased training load of high intensity
to achieve peak performance over a longer term (2-4 training. It is the opinion of the author, that monitoring
year cycles) is of paramount importance (e.g. the training load with adequate tools (RPE, Wellness,
Olympics, European Championships, the World Cup). HR and GPS analysis) may guide the technical and
physical coaching staff to adopt the right training load
Macro-Cycles for each individual player.
The next level of the process is known as macro-cycles
The Competitive Phase
that are split into months and according to previous
research, include preparatory, competition and The competitive phase can be several competitions
transition periods (Harre, 1973), generally lasting 1 or the start of the competitive season in team sport
year, but can be shortened to half a year and even less settings. When certain competitions or fixtures
in some circumstances. There are 3 suggested phases are of a higher priority or greater difficulty, then a
in the macro-cycle: tapering off stage may be adopted in order to ensure
1) Preparation, 2) Competitive and 3) Transition. a better physical condition when compared to other
competitions or games in the same phase.
The Preparation Phase
The Transition Phase
The preparation phase should last approximately 2/3
to 3/4 of the macro-cycle that is broken into 2 parts of The last phase is known as the transition phase and
equal duration: is suggested to be important for both physical and
psychological reasons. This phase involves a break
yy General Preparation from training and allows the body and mind to recover
The process of developing an aerobic base for fully before the next phase or training cycle.
football or endurance related sports.
Meso-Cycles and Micro-Cycles
yy Specific Preparation
The process of working on sport specific elements According to Issurin (2010), the next and shortest
in order to increase efficiency of training. period for planning training cycles is mostly used
for active recovery and rehabilitation in the training
In some leagues, some teams participate within programme and are known as meso-cycles (weeks)
continental competitions. As a result of these and micro-cycles (days). A meso-cycle represents
increased fixtures, sometimes players are exposed to a phase of training over a period of between 2
extremely short off-season periods. Ideally, football to 6 weeks but this can depend on the sporting
players should take around 3 weeks of rest in between discipline. During the preparatory phase, a meso-cycle
seasons. In that case, the ‘preparation phase’ can be commonly consists of 4 to 6 micro-cycles, while during

23
©SoccerTutor.com Football Conditioning: A Modern Scientific Approach
Football Training and Practices

the competitive phase it will usually consist of 2 to 4 the key is to ensure peak performance is maintained
micro-cycles depending on the competitive demands. throughout the season as one game across the season
The long term target is to link the meso-cycles into the is no more important than another from a league
overall plan's time line to ensure each meso-cycle ends campaign. A general plan is possible, but precise
on one of the phases, as well as ensuring the body training load scheduling has practically no sense on
peaks for the high priority competitions by improving a yearly basis as decreases in physical outputs and
each cycle along the way. performance should not be planned for. The key is to
maintain and improve performance markers across the
The smaller meso-cycle and micro-cycle facets are the season irrespective of the opposition. It can therefore
key foundations of the entire training system. There be suggested that the technical, medical and physical
are few scientific references surrounding the use of development staff may be more concerned with
periodization in professional football. This may be due monitoring and following individual and team trends
to the practical difficulties encountered when trying to (e.g. match/training physical, technical loads and
implement a long-term periodization strategy within outputs) on the basis of micro-cycles or maximally,
a results based industry. Indeed, the training has to one meso-cycle.
be continuously re-assessed on the fitness evolution
of the players, however within professional football

Table 1. Stages of a Periodized Training Structure – Advanced Planning (Adapted from Issurin, 2010).

TRAINING STAGE DURATION TRAINING CONTENT

Yearly/multi-year systematic plan

Multi-Year Preparation Years developed over 2 or 4 year cycles

Large training cycle includes preparation,

Macro-Cycle Months competition and transition periods

Medium size training cycle consisting

Meso-Cycle Weeks of a number of micro-cycles

Small training cycle consisting of a

Micro-Cycle Days number of days; frequently 1 week

A single training session performed

Training Session Minutes/Hours individually or within a group

24
©SoccerTutor.com Football Conditioning: A Modern Scientific Approach
Football Training and Practices

3. FITNESS TRAINING IN
MODERN FOOTBALL

37
©SoccerTutor.com Football Conditioning: A Modern Scientific Approach
Football Training and Practices

PRE-SEASON

The evaluation of training programmes in football is Testing players’ key physical variables before the
vital in order to establish the strengths, weaknesses start and towards the end of pre-season is a process
and subsequent effectiveness of methods used. The which will allow coaches of all interests to expose
pre-season phase of football training gives technical weaknesses and subsequently attempt to improve
and physical coaches the opportunity to implement them through specific training.
a periodized structure with the primary aim of
increasing physical, technical and tactical aspects of Throughout the pre-season preparation period, the
the players under a controlled process. training focus is placed upon ensuring the key sport
specific muscle groups and energy systems are being
From the pre-season phase onwards, the opportunity stimulated in order to cause positive adaptations,
to continually improve elements of match-play is leading to improvements in aerobic endurance,
performed under a slightly less controlled process, due strength, speed and power (Dellal, 2008). Pre-season
to the continual demands placed upon the coaching itself generally follows a process of developing general
staff and players during domestic, European and fitness, then specific fitness, before moving into the
international fixtures, combined with the additional pre-competition preparation phase (Figure 11 below).
travelling and logistical issues surrounding these.

KEY POINT:
Throughout pre-season, the training focus is placed upon ensuring the key sport specific muscle
groups and energy systems are being stimulated in order to cause positive adaptations, leading to
improvements in aerobic endurance, strength, speed and power.

Figure 11. Development of Training Load (Volume and Intensity) Throughout the Pre-Season Phase

Volume
Intensity

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6 Week 7 Competition

General Fitness Development of Specific Fitness Preparation

39
©SoccerTutor.com Football Conditioning: A Modern Scientific Approach
 Football Coaching Specialists Since 2001

BUY NOW BUY NOW

Worldwide Shop USA /Canada Shop

Available in Full Colour Print and eBook!

PC | Mac | iPhone | iPad | Android Phone/Tablet | Kobo | Kindle Fire

FREE
COACH
VIEWER www.SoccerTutor.com
APP [email protected]