WEDNESDAY TRAINING

DAY PRACTICES:
SPEED ENDURANCE
3 DAYS UNTIL MATCH (MD +4/-3)

WEDNESDAY TRAINING SESSION (85-95 min)

Collective Team Principle Training and Speed Endurance
Development:
1. Speed Endurance Warm-up (10-12 min)
2. Extensive Technical Practice (12-15 min)
3. Speed Endurance Conditioning Practice (5-15 min)
4. Large Sided Possession (10-15 min)
5. Large Sided Game in Large Area (10-50 min)

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134 Football Periodization to Maximise Performance
WEDNESDAY Practices: Speed Endurance - 3 Days Until Match (MD +4/-3)

WEDNESDAY - 3 DAYS UNTIL MATCH (MD +4/-3):

Extensive Technical Practices

INTENSITY: All practices are

performed at full intensity

LARGER
DISTANCES

EXTENSIVE
TECHNICAL
PRACTICES

ENDURANCE LONGER
MUSCLE WORK ACCELERATIONS

What are Extensive Technical Why are they used on this day of
Practices? the training week (MD +4/-3)?
y Larger surface areas with longer y To prepare the players for the larger
passing ranges included within them surface area type work developed
(20+ metres). through the course of the session.
y Larger surface areas to engage the
key muscle groups required for the
How does this help to maximise
training session to follow. performance?
y Longer acceleration and y As a way of preparing the players
decelerations in larger spaces and muscles used for covering larger
training areas. distances, longer acceleration and
deceleration efforts.
y They should be focused on keeping
with the flow of the training day y Generally readying the body for the
and working muscle groups on this session ahead in the larger spaces
particular day. (large sided games).

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140 Football Periodization to Maximise Performance
WEDNESDAY Practices: Speed Endurance - 3 Days Until Match (MD +4/-3)

Extensive Technical 4: Fast Combination Play

in a Pass & Move Drill with Final “Give & Go”

PRACTICE INFORMATION

Work
Duration Reps Sets Numbers Size (m)
Duration
15 min 3 min 4 14-20 40 x 30
12 min

PRACTICE OBJECTIVES (2 BALLS): Ball speed (correct weight), timing of run, pass placement

Volume Metrics Practice Per Min. Intensity Metrics Practice Per Min.
Total of Work Total of Work
Total Distance (km) 1.41 0.12 Max Speed (m/s) 6.66
High Speed Running (m) 57.82 4.82 Intensity (m/min) 94.39
Sprint Distance (m) 4.08 0.34 Power Score (w/kg) 7.98
Work Ratio (%) 43.55 No. of Max Accels >4m² 20.96 1.75
Power Plays (HiActs) 12.44 1.04 No. of Max Decels >4m² 6.84 0.57

* The data shows the physical output per player based on research from elite level teams - see pages 81-83 for details

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144 Football Periodization to Maximise Performance

REFERENCE @adamowen1980
Chapter 7: Periodized Practices to Maximise Performance

The Benefit of the Data for Each Practice

(Volume and Intensity Metrics)
Where does the data come from?
The data is collected from the elite professional
level using GPS tracking equipment.

How can coaches of all levels learn

from this data?
In my role as a coach educator for Level 2,
UEFA B, UEFA A and UEFA Pro Licence, all of the
coaches have been extremely excited to have
access to the data included in this book.
The information provides a method for all
coaches tasked with the performance
development of players. The data provides key
information from the professional level (average
per player), in order to educate the differences
between different types of practices and their
specific physical loads for coaching at all levels.
It is extremely important to understand how
different practices produce specific outcomes
and physical development stresses to the players
within those sessions. This is key for tapering
sessions and weekly training plans to reduce
the risk of injury and for optimising the specific
coaching focus from a physical conditioning
perspective.

Why are the volume and intensity important aspect of the modern coaching
metrics useful information to have for strategy to maximise all aspects of training.
each practice? The main aim of any training load management
process is to provide the individuals involved in
The values give the readers an understanding of
the football development of players to positively
the demands imposed on players. It is extremely
evaluate and interpret the data they have
important to understand how different practices
available to them.
produce different physical outcomes and
stresses. The data figures show you this e.g. Total The main point is that all coaches need to now
Distance Covered (m), Work Ratio (%), Sprint be aware of this information and data, so they
Distance (m), etc. can produce the best possible results.
If the same mistakes keep occurring without
How can this data help me optimise monitoring relationships between training load
my training plan to produce maximum and the game, then we may just be guessing,
(peak) level performances? potentially regressing the players development,
and providing poor quality training to our
Selection of practices in the book will generate
players...
a better understanding of the physical
demands imposed by individual practices and
accumulative total sessions over a period of time.
Understanding the physical demands on
specific training practices and sessions is a vitally

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81 Football Periodization to Maximise Performance
Chapter 7: Periodized Practices to Maximise Performance

KEY TERMS

VOLUME METRICS FOR ALL PRACTICES

Total Distance (km)

Total distance provides a full representation of volume of exercise (walking, running, sprinting,
jogging) and is a very simple way of assessing individual effort within the practice or game.

High Speed Running (m)

HSR is distance travelled above speeds of 5.5 metres per second. Greater amounts of high
speed running signify a high level of the game or football fitness, however different playing
surface areas influence this metric assessed within training. Players will commonly cover HSR
distances above 1000-1500m depending on position, maximum speed and fitness levels.

Sprint Distance (m)

Sprint distance is calculated as total distance covered above 7 metres per second. The
capacity of players to achieve this is generally higher amongst elite professional players. The
playing area significantly influences this value as small sided, reduced areas lower the sprint
opportunities. Greater amounts of sprinting signify a high level of game or sport fitness.

Work Ratio (%)

This is defined as the percentage of time the player was performing work or movements. The
work is defined as walking or running at speeds higher than 1.5 metres per second (slow to
moderate walk for most people). Work ratio in general can be associated with the amount
of time a player is working compared to resting during a training session, or game phase.

High Metabolic Load Distance (HMLD)

HMLD measures the total amount of high speed running performed, coupled with the total
distance of accelerations and decelerations throughout a session.

Power Plays (HiActs)

This is defined as a significant action (such as acceleration or high speed running event) in
which the power output performed by the player was above 20 watts per kg of body weight.
Counting power plays gives you an indication of the number of intense actions the players
performed in the practice or game. These are obviously far more physically demanding.

Player Density (m²)

The quantity per unit of playing space per player, which is calculated as follows:
Length of pitch x width of pitch, divided (÷) by the number of players on the pitch.

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82 Football Periodization to Maximise Performance
Chapter 7: Periodized Practices to Maximise Performance

INTENSITY METRICS FOR ALL PRACTICES

Max Speed (m/s)

Max speed is defined in this book as the fastest maximum speed achieved and sustained for
at least half a second. They are represented as metres per second (m/s). For most players,
8.5m/s can be considered quick, but when we compare to elite level sprinters such as world
record holder and legendary athlete Usain Bolt, he achieved regular speeds ~11.1m/s.

Intensity (m/min)
Distance per minute provides the coaches and players with an overall representation of how
hard, or how intense they have worked. Professional players within competitive match play
can achieve between 112–135 m/min, however these results are different depending on the
tactical strategy played, and positional differences of the individual players.

Power Score (w/kg)

Calculated as watts (w) divided by your body weight in kilograms (kg) = w/kg. This provides
an insight into the power output used per kg of the player's weight and is used to gauge the
intensity of training practices with high work-rates within a small area e.g. Small sided games.
Practices are considered intense when the power score is above 10 w/kg. Amongst amateur
football players, values of 7–8 w/kg are normal.

Number of Max Accelerations >4m²

Number of accelerations performed in the practice/drill or session that are greater than
4 metres per second². These are the higher, more explosive accelerations that demand
significant energy, strength and power.

Number of Max Decelerations >4m²

Number of decelerations performed in the practice/drill or session that are greater than
4 metres per second². These are the higher, more explosive decelerations that demand
significant energy, strength and power.

Max Acceleration Distance (m)

Total distance accumulated within the session through accelerations performed greater than
4 metres per second². These are the higher, more explosive acceleration distances.

Max Deceleration Distance (m)

Total distance accumulated within the session through decelerations performed greater
than 4 metres per second². These are the higher, more explosive deceleration distances.

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83 Football Periodization to Maximise Performance
 Football Coaching Specialists Since 2001

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