AEROBIC MAINTENANCE SESSIONS - MKA Boy's Soccer

Aerobic Maintenance One (AM 1)Session DetailStart in the centre circle with a ball. Dribble at pace around the outside of the circle (in and out of thepurple cones). Then, leave the ball and run around the outside of the circle (in and out of the blackcones). Once you have completed this dribble to any of the corners of the pitch. Perform an activity (seebelow). Once you have completed the activity, do 2 laps of the pitch (one jogging and one dribbling theball) and then return to the centre circle. Complete this continuously for 7 minutes.Examples of activities to complete at each corner of the pitch include; 5 headers, 5 volleys, juggle the ball10 times, dribble the ball around the outside of the square, start in the centre of the square and toucheach cone with your hand in turn (always facing forwards – so that you have to complete backwards andsidewards movements, 5 toe-taps, 5 drag backs.

Aerobic Maintenance Two (AM 2)Session DetailStart at the red cones. Dribble the ball through the red cones, to the black cone, through the yellow cones,through the purple cones, past the black cone, through the white and back to the start. The complete thecircuit without the ball. Following this, complete one full lap of the pitch (jogging). Continue to do this for 7minutes, have 4 minutes rest (low tempo technical) and then repeat.

SPEED ENDURANCE MAINTENANCE (SEM) SESSIONS Key Points: • Speed endurance sessions must be completed outside. You get more benefits from training outside and you cannot sprint or alter your speed quickly enough on a treadmill. • You must work as hard and as fast as you can during the “work” periods. • Challenge yourself during your recovery time. Perform football skills when you are fatigued to replicate what happens in a game. Actions in a match that require speed endurance: • Sprinting • Jumping • Acceleration • Turning • Running with the ball • Recovery runs

Speed Endurance Maintenance 2 (SEM 2)

Core & Gluts Setting pelvis/lumbar neutral Lie on your back, with your knees bent, as shown. Gently rock your pelvis so that your lower back becomes arched and then rock the other way so your lower back is flat against the floor/mat. The neutral position within that range is the point where you identify is the most comfortable and is normally half way between these extremes of movement. There should also be a small gap between your back and the floor. This position should be maintained for all movements performed during any exercises as well as daily activities. Practice finding this position when you are sitting, standing and exercising Activating your ‘core’ Whilst lying in the position above place your fingers on the bony parts at the front of your hips. Then slide your fingers 2 centimetres towards each other then 2 centimetres towards your toes. You should now be directly over the transversus abdominus muscle and be able to feel under your fingers when you switch on your ‘core’. In this position, imagine that you really need the toilet and you are just getting to the bathroom door when someone beats you to it!! The muscles you contract to stop yourself having an accident are the ones you need to tighten (!), your pelvic floor. Tightening your pelvic floor is the easiest way to activate all the muscles in your ‘core’ at once. When you contract your core correctly you should feel a gentle tightening under your fingers, if you feel a 'bulge' or can see your main abdominal muscles (your 6pack!) tighten, you are contracting too much. Make sure you are breathing normally and gently during this. The correct level of activity in core muscles should be 30% of their maximum. Practice holding it at this level for 10 seconds at a time or switching the contraction on and off every few seconds for a total of 1 minute. This takes PRACTICE but is extremely important to get right in the early stages. Failure to contract properly will mean unwanted contraction of the larger muscles surrounding the core. These will take over movements and thus defeat the aim of the exercises. Heel slides Set your pelvis and lumbar spine as mentioned previously, with your fingers feeling for your core activating. Activate your pelvic floor. Slowly slide your foot away from you. Make sure your back does not arch from the floor/mat. Maintaining control return your leg to the start position. This exercise teaches you to move your hip joints while maintaining control of your lumbar spine. If you cannot fully straighten your leg without losing control, just take your leg to where you are comfortable and able to keep a good position and return to the start position. Repeat with opposite leg. 5 reps each leg x 2 sets.

Bridging Lying on your back set neutral lumbar neutral. Then lift buttocks off the floor. Keep breathing normally. Hold 10 seconds. Return to the floor. Repeat 8 times. Single leg squat and reach Maintain good pelvic and lumbar alignment. Activate your pelvic floor muscle to the right amount, then squat on one leg, keeping your upper body and pelvis aligned and maintaining your knee over the toe next to your big toe. Hold for 5 seconds. Repeat 6 times each leg. When you are comfortable at keeping your balance and maintaining good posture, try the same exercise whilst moving the other leg out to the side.