Fit for every game

REGENERATION

PLANNING

INTRODUCTION

About the Author 09

Philosophy 11

PLANNING

1.1 Periodisation 17

1.2 Periodisation Model 21

1.3 Process 29

PREVENTION

2.1 Screening and Testing 41

2.2 Readiness to Train 67

2.3 Preparation to Train 79

CONDITIONING

CONDITIONING

PREVENTION

3.1 Team Training 93

3.2 Individual Training 151

REGENERATION

4.1 Nutrition 163

4.2 Recovery 183

4.3 Rehabilitation 189

2 FIT FOR EVERY GAME

CONTENTS 3

INTRODUCTION

About the Author

Philosophy

4 5


FOREWORD 7

INTRODUCTION

ABOUT THE AUTHOR

Damian Roden is currently Director of High Performance at Seattle Sounders

Football Club and is one of the most experienced and well-respected performance

coaches in the Premier League and beyond.

Like many young boys Damian grew up

with aspirations to become a professional

footballer, and after fulfilling his goal by

playing for both his home-town club Wrexham

FC and Columbus FC in the USISL league in

America, his focus changed to education and

coaching.

He completed a Bachelors Degree in Sports

Science, a Masters Degree in Exercise &

Nutrition Science and became one of the

youngest coaches in the UK to gain the UEFA

Professional Coaching Diploma.

As a young football coach and following 6

years working with the FA of Wales where he

transformed the delivery of coach education,

Damian was recruited to the reputable sports

science department at Bolton Wanderers FC by

the very well respected Sam Allardyce where

he began to introduce his philosophy “every

player, fit for selection, every game”

Bolton, a fairly small town on the outskirts of

Manchester achieved relative greatness. In 4

years with an ageing squad of players, they

were the only team outside the “Big 4” teams to

finish in the top 8 of the Premier League every

season qualifying for European competition

twice.

Damian was then recruited as Head of Sports

Science for both Blackburn Rovers FC and

Manchester City FC by one of the most forward

thinking British coaches - Mark Hughes, who

similar to Allardyce at Bolton steered Rovers

and City into European competition using the

same methods.

In 2010, having been headhunted by the

Australian Football Federation to become

their Head of Performance and help develop a

very well established national team structure,

an almost fatal deep vein thrombosis (DVT)

suffered during his first training camp with the

Socceroos brought the role to an abrupt end.

In 2011 however, the same role was presented

to him with his home nation Wales, where

he was reunited with colleagues Gary Speed

(Bolton), Osian Roberts (FA of Wales) and

Raymond Verheijen (Man City). Following an

initial developmental period Wales became

the most improved team in the FIFA World

rankings highlighting the progress made

during Speed’s tenure.

More recently, In Damian’s time as head of

Sports Science, Stoke City had the fewest

injuries in the Premier League, (2013-14) and

achieved the highest position and points total

in the club’s history of being in the top flight

for 3 consecutive seasons.


ABOUT THE AUTHOR 9

INTRODUCTION

PHILOSOPHY

This document aims to provide coaches and staff members with a clear and detailed

picture of the methods and rationale behind the Fit For Every Game training

philosophy. The Philosophy is a logical approach to every aspect of training that

aims to enhance performance from a physical, technical & tactical perspective

throughout each team within a club setting. Whilst it has been an ever evolving

process the philosophy has been groomed and fine tuned over the last decade based

on my own practical experiences and influenced by key people who have been a

common thread throughout the process: Mark Hughes and Raymond Verheijen.

Mark Hughes is renowned for his ability to

produce honest, hard working teams who finish

the season strong. So when I was recruited as

head of sports science at Blackburn Rovers I

discovered that we shared the same philosophy

about training ; football specific conditioning

by playing football. Mark provided me with

many invaluable learning experiences and

gave me the unique freedom to develop and

implement my philosophy at the highest

level with Blackburn Rovers, Manchester City

and more recently Stoke City. For this I am

extremely grateful.

During my time at Manchester City, I was

charged with the task by owner Sheikh Mansour

to research ‘best practice’ in every aspect of

training and sports science and seek out the

worlds leading experts.

It was during this time I met coach and

conditioning expert Raymond Verheijen who

introduced me to his innovative periodisation

model; In short, a method to not only improve

the conditioning of players’ but the quality of

football throughout the complete season.

Many people are threatened by how outspoken

and controversial Raymond can be but his

methods are based on underpinning scientific

principles. I have witnessed first hand just

how effective the periodisation model is

during my time at both Manchester City and

Wales. Having spent hours being mentored by

Raymond a significant part of this document

is based on the intricacies of his periodisation

model in addition to other aspects that aim to

compliment it.

This philosophy has not just a strong theoretical

and scientific foundation, it also contains a

large number of practical experiences from my

work with some of the world’s best footballers

past and present. By sharing this philosophy and

my experiences, I hope to inspire coaches and

other people involved in football collectively

achieve better results.

DAMIAN RODEN


PHILOSOPHY 11

DEMANDS OF THE GAME

Football is and always has been an intensity sport

involving 90 minutes of explosive actions such as

accelerating and decelerating followed by less

intensive actions like jogging and walking. Over

the course of the game both the intensity and

frequency of explosive actions tend to reduce.

Using crosses (X) as explosive actions and dashes

(-) as recovery periods Figure 1 illustrates a

players’ typical response to the demands of

a game over the course of 90 minutes. At the

start of the game players are fresh and able to

perform maximal explosive actions as illustrated

by a large cross (X) and recover fairly quickly

as illustrated by three dashes (---). As the game

progresses however and fatigue develops the

players’ explosive actions not only become less

explosive, as illustrated by a smaller cross (x), but

players are also less able to recover quickly as

illustrated by 6 dashes (------).

As a consequence, the ability of players to execute

the game plan for the full duration of the game

is reduced.

We as coaches don’t want that to happen, we

want to be able to pass the ball with pace and

accuracy for the whole game, we want to be able

to press the opposition in the last 10 minutes in

the same way as we do in the first ten minutes

and implement everything we prepare for during

the training week.

The aim of any training philosophy should

therefore be to develop players that fatigue less

which means they can perform explosive actions

(Large crosses) for the whole game, recover

quickly between explosive actions (fewer dashes)

and therefore fully execute the playing style as

illustrated in Figure 2.

FIGURE 1: Typical response to the demands of a 90

minute game

The game of football is all about ‘football actions’

and throughout this document you will notice

that ‘actions’ are referred to quite frequently.

This is because the whole philosophy is about

being able to perform football actions as

frequently as possible for as long as possible by

simply playing football.

The critical thing to understand though is exactly

what a football action is as it includes three

important components that should be evident

in every part of every training session if we want

our players to improve: Communication, Decision

Making and Execution.

COMMUNICATION

First of all by playing football players develop

both verbal and non verbal communication

with each other. For example, a goalkeeper

will naturally communicate with the back 4 by

verbally giving information based on what they

see transpiring in front of them. Similarly, yet in

slight contrast a wide player will communicate

with a full back non-verbally by their movement

as the full back receives the ball.

DECISION MAKING

Secondly, by playing football players will

develop the ability to filter information and

make decisions based on the interactions they

are experiencing. So using the same example, a

full back will start to recognise the movements

of the wide player and make a decision to pass

to their feet or pass into space based on their

initial movement.

FIGURE 2: Ideal response to the demands of a 90

minute game

EXECUTION

And third, by playing football players will

develop the ability to execute their decisions

and apply the correct technique. Again, using

the full back as an example, if a wide player

moves towards the ball as the ball is on its way

to the full back and then sprints away from the

ball the full back has to act on that information,

make a decision to control the ball or pass first

time and then execute the pass by applying

the correct technique so that the ball arrives in

the desired space at the desired speed without

being intercepted by an opponent or going out

of play.

These three things combined are what

constitutes a ‘football action’ and we want

to be able to perform these three things as

frequently as possible for as long as possible.

Whenever highly talented, motivated and

well trained players meet in competition, the

margin between victory and defeat is small. To

make a difference and optimize performance

levels it is important to pay attention to detail

in everything that we do.

By using common sense and taking the

demands of football as a starting point, the

ultimate aim of developing this approach is

that every player will be fit for selection for

every game. Furthermore the main objectives

are to produce players that through training

can:

1. Maintain explosive actions

2. Improve explosive actions

3. Maintain Quick Recovery

4. Improve Quick Recovery

If the aim and objectives are achieved, it will

enable all of our teams to implement a high

intensity playing style and sustain it for the full

duration of the game whether in possession,

out of possession or in transition.

The following document highlights every aspect

of training that contributes to the successful

implementation of the training philosophy,

and consists of 4 main categories: Planning,

Prevention, Conditioning and Regeneration.

A cycle that should form part of an ongoing

process.


PHILOSOPHY 13

PLANNING

1.1 Periodisation

1.2 Periodisation Model

1.3 Process

14 15

PLANNING

INTRODUCTION TO PERIODISATION

WHY IS PLANNING IMPORTANT?

Planning is an essential process to ensure that every effort is made to achieve the aim

and objectives of the training philosophy. Planning each training session, each training

week, each training cycle in detail over the course of the whole season will ensure that

nothing is ever just left to chance. The term given to the process of planning all training

sessions and games is periodisation.

Periodisation is more commonly associated with an individual athlete preparing for

competition where the goal is to train in cycles in order to make significant training gains

to peak at a particular event.

Although it is more difficult in football as there is a need to peak every weekend in order

to overcome the opposition and win matches, there is no reason why the principles of

periodisation cannot be implemented successfully using football periodisation.

WHAT IS FOOTBALL PERIODISATION?

Injuries and poor performances may be attributed

to a lack of football periodisation or a failure to

comply with underpinning principles relating to

it. So football periodisation is a method used to

effectively improve the fitness of players for the

complete season but also to ensure that players

are always available for training and games.

If players are always available for training,

coaches can spend more time coaching, improve

communication and decision making between

players, and help them develop a greater

understanding of how to execute the playing

style.

To ensure this happens it is important to look

at the structure of a typical training week and

understand some underpinning principles when

planning the week.

As you can see in Figure 3 a typical week is when

there is a game on a Saturday, no midweek game

and another game the following Saturday.

FIGURE 3: Typical Training Week

SATURDAY

Match

SUNDAY

Recovery Training

MONDAY

Day Off

TUESDAY

Technical Training

WEDNESDAY Conditioning Training

THURSDAY

Tactical Training

FRIDAY

Tactical Training

SATURDAY

Match


1.1 PERIODISATION 17

PRINCIPLE 1: RECOVERY

MATCH – RECOVERY – DAY OFF

Given the intensity of the game at the highest

level, during a match, players’ energy stores are

depleted, muscle fibres are damaged and waste

products (lactic acid and other by-products) build

up within the muscle that need to be removed.

From a physiological perspective, it takes at

least 48 hours before energy stores are fully

replenished and for the body to fully repair 1

itself, so the focus of the first 2 days after a game

should therefore be on helping the body to

recover.

Players are likely to be feeling tired and sore the

day after a match, but it is important that they

perform some form of activity that encourages

blood flow to and from working muscles in

order to remove waste products and also supply

rejuvenated blood containing essential nutrients

(carbohydrate, protein, etc).

A combination of a structured ‘cool down’

immediately after a match and a light warm

up including mobility exercises and extensive

simple passing exercises the following day will

aid the recovery process. Similarly, activities

such as jogging, cycling and swimming provide

an effective alternative to football exercises.

From a players’ perspective it is essential that

they consume as many healthy calories as

possible in the form of at least four balanced

meals that consist of carbohydrate to replenish

energy stores, protein to help rebuild damaged

muscles, vitamins and minerals to help protect

the body, essential fats to reduce inflammation

and plenty of fluids to aid hydration.

As discussed players are likely to feel tired the

day after a game, but are often more tired and

sore two days after a game. This period is the

time when the body needs as much energy as

possible to go to repairing damaged muscle

tissue, so players should have a day off to reduce

the amount of energy they use.

Again it is important that players understand the

need to consume four large balanced meals to

ensure that the recovery process is complete 2 .

The day off will also allow players to switch

their thinking away from football and return to

training the following day refreshed and ready

to focus on preparations for the next match.

PRINCIPLE 2: TEAM ORGANISATION

TACTICAL – TACTICAL – MATCH

In preparation for a match, the focus of the

last two days of the training week should be

on organising the team tactically in order to

overcome the opposition.

The main reason for this is that players need to be

clear in their thinking about what their roles are

in possession, out of possession and in transition,

but it is also too close to a game to be focusing

on any aspect of conditioning.

It is important that players’ conserve energy

during these two days to ensure that energy

levels are high during a game and that players

feel fresh going into the game.

Training intensity particularly the day before

a game however should still be high albeit for

short periods to ensure players do not go into a

game playing ‘slow’ football.

PRINCIPLE 3: CONDITIONING

DAY OFF – TECHNICAL – CONDITIONING

Following a day off, whilst most players will

have recovered and will be free from soreness,

some players may still be carrying knocks from

the match or still be feeling a little stiff. For this

purpose, the aim of the first training session

after a day off should be on helping players

regain coordination and restart the engine in

preparation for more intense work the following

day during the conditioning training session. A

warm up that helps players improve mobility,

extensive passing exercises and possession

games will allow players to find their rhythm

safely again.

Having completely removed all waste products,

overcome any knocks, fully replenished energy

stores and regained coordination in the technical

training the day before, players should be feeling

extremely fresh. The emphasis of the conditioning

training session should therefore be on placing

an overload on the players by way of sprinting

exercises and football conditioning games.

Similarly, the conditioning training session is

the safest time to perform any other explosive

actions such as crossing, shooting, jumping and

landing as players are at their freshest.

By structuring principle three in this way and

performing the conditioning training after a

technical training session also gives the full

squad the best opportunity to take place in

the session to constantly improve fitness levels

throughout the season.

FIGURE 4: Training Week Principle 1 : Recovery

FIGURE 5: Training Week Principle 2 :

Team Organisation

SATURDAY

Match

THURSDAY

Tactical Training

SUNDAY

Recovery Training

FRIDAY

Tactical Training

MONDAY

Day Off

SATURDAY

Match


1.1 PERIODISATION 19

PLANNING

PERIODISATION MODEL

Having examined the structure of the training week and understood principles that will

increase the chance of every player being available for both training and games fresh

and fully prepared, it is important to discuss a typical training cycle using the football

periodisation model.

FIGURE 7: The Football Periodisation Model

WEEKS 1-2 WEEKS 3-4 WEEKS 5-6

Explosivity preparation exercises Football Sprints (minimum rest) Football Sprints (maximum rest)

Large sided conditioning games Medium sided conditioning games Small sided conditioning games

WHAT IS A PERIODISATION MODEL?

The football periodisation model is an innovative

working method that serves as a tool for planning

the content of a training cycle. (Figure 7) Whilst

the specific detail behind every other type of

training session will be discussed in the team

training section of the conditioning chapter, the

football periodisation model relates specifically

to the ‘conditioning training session’ of a typical

training week. Before focusing on the practical

application of the model it is important to discuss

the logic behind it.

SPECIFICITY

The most important principle implied within the

model is that of specificity: players get better at

what they do - playing football.

Through the years this principle has been

violated to the detriment of the players.

Long distance runs around a pitch, hill runs,

horseshoes, doggies and cross country runs

are just a few examples on a long list of non

football-specific methods coaches have used

historically to develop isolated components

of fitness. Fortunately, most coaches now

understand that running around a pitch will

help players get better at running around a

pitch, nothing more.

If we as coaches want players to improve all

aspects of their game then every aspect of

training has to be specific to the demands of the

game. What can be more specific than simply

playing football? By manipulating the type of

exercises, the number of players, the size of

area and work to rest ratios will undoubtedly

help players improve.

By placing players in this football specific

environment they will not only become better at

what they have to do technically and tactically

through the information they are given and

the problem solving they experience but

more importantly when applying themselves

correctly they will develop fitness specific to

both the demands of the game and the demands

of their position.

As you can see from figure 7 the football

periodisation model is a six week cycle that

consists of three blocks of two weeks, where the

emphasis of each two week block is different in

terms of content. In weeks 1 and 2 the focus is

on explosivity preparation exercises and large

sided conditioning games. In weeks 3 and 4 the

focus is on football sprints with minimum rest

and medium sided conditioning games. In weeks

5 and 6 the emphasis is on football sprints with

maximum rest and small sided conditioning

games.


1.2 PERIODISATION MODEL 21

VOLUME BEFORE INTENSITY

To fully understand the logic behind the football

periodisation model, It is important to highlight

the difference between volume and intensity.

Put simply Volume is related to duration whilst

intensity is related to the number of explosive

actions per minute.

When planning a well thought out and balanced

training structure, it is important to begin with

volume: relatively longer duration, relatively

lower intensity training sessions (to maintain)

before moving towards shorter duration, high

intensity sessions (to improve).

This does not mean that the session drags on

for hours, it simply means that the conditioning

training session primarily consists of components

that have the least intense exercises and the

least amount of explosive actions per minute

such as explosivity preparation exercises and

8v8/11v11 games as opposed to components

that have more intense exercises and a high

number of explosive actions per minute such as

football sprints and 3v3/4v4 games.

EXPLOSIVITY PREPARATION

EXERCISES

As discussed previously, the game of football is a

sport that involves repeated explosive actions so

it makes sense to prepare players to repeatedly

perform such actions in training. Because of the

explosive nature however, improving explosive

actions such as sprinting in football presents

a high risk of injury if not taken seriously and

approached in the correct manner.

Before considering any form of sprinting the

body and in particular the hamstrings, should be

prepared for sprinting. This does not just mean

that on the day of the conditioning training

session a good warm up is required, but sprinting

just like technical, tactical and other aspects of

conditioning need to be planned meticulously.

Whilst a more thorough description of the

explosivity preparation exercises will be discussed

in the conditioning chapter of this document, the

principle behind using explosivity preparation

exercises is to start slowly and build up gradually.

From a conditioning perspective, the aim is

to increase and decrease the length of the

hamstrings safely. This is done by running initially

at relatively slow speed with large rest periods

in between, for a small number of repetitions,

slowing down over a longer distance therefore

preparing the hamstrings safely for speeding up

and slowing down.

FOR EXAMPLE: STEP 1

6x60m runs @ 60% of maximum intensity,

6m deceleration, 60s rest in between.

Over time the speed of the ‘runs’ are increased,

the rest is decreased, the number of repetitions

are increased and the distance for slowing down

is decreased.

FOR EXAMPLE: STEP 2



Whilst the ultimate aim of explosivity

preparation exercises is to strengthen the

hamstrings and prepare them for maximal

explosive actions, by increasing the number of

repetitions and reducing the rest period helps

the body tolerate and remove the build up of

waste products that cause fatigue.

FULL PROGRESSION OF EXPLOSIVITY

EXERCISES:

STEP 1



STEP 2



STEP 3



STEP 4



STEP 5



Once the Explosivity preparation exercises are

complete it is safe to progress to maximum

sprinting.

FOOTBALL SPRINTS

During Football sprints two players react to

a ball and compete to be the first one to get

to it and shoot at goal. From a conditioning

perspective players react the fastest when they

are competing against an opponent in a football

setting as opposed to ‘racing’ an opponent or

sprinting on their own.

Football sprints should be performed initially

with minimum rest (10 seconds in between each

action) so that players are forced to ‘maintain

explosive actions’. (Figure 8)

FOR EXAMPLE:

(2x) 6x15m runs @ 100% of maximum intensity,

10s rest in between.

FIGURE 8: Maintain explosive actions

This should then be followed by football sprints

with maximum rest (60 seconds in between

each action) where the aim is to ensure players

fully recover in order to ‘improve explosive

actions’. (Figure 9) For example, using steps 1-3 in

succession in the same session:

STEP 1

(2x) 6x15m runs @ 100% of maximum intensity,


STEP 2



STEP 3



FIGURE 9: Improve Explosive Actions

100% 101%

LARGE SIDED CONDITIONING GAMES

During Large Sided Conditioning Games

(8v8/11v11) there is more space, more time and

more players, so actions per player are in general

less frequent. (Figure 10) From a conditioning

perspective, playing large sided games first

provide a foundation for more intense medium

sided games (5v5/7v7) and small sided games

(3v3/4v4) and improve the ability to maintain

quick recovery in a game.

Games should be played in small blocks so that

the intensity is higher than a typical game but

more importantly so that it can be maintained

for the full duration of each block. (For example

3 blocks of 10 minute games with 2 minutes rest

in between each block.)

FIGURE 10: Actions per minute in large sided games

(8v8 to 11v11)

MEDIUM SIDED CONDITIONING GAMES

During Medium Sided Conditioning Games

(5v5/7v7) there is less space, less time and less

players compared to an 8v8/11v11 game, so

actions per player are in general more frequent.

(Figure 11) From a conditioning perspective,

playing medium sided games will further

improve the ability to maintain quick recovery in

a game.

Games should be played in smaller blocks to that

of the large sided games as the intensity is higher

by comparison as there are more explosive actions

and the objective is to maintain the intensity

for the full duration of each block. Because the

duration is shorter per block compared to the

large sided games however, more games should

be used. (For example 4 blocks of 5 minutes with

2 minutes rest in between each block.)

FIGURE 11: Actions per minute in medium sided

games (5v5 to 7v7)



SMALL SIDED CONDITIONING GAMES

During Small Sided Conditioning Games


players compared to a 5v5/7v7 game, so actions

per player are a lot more frequent. (Figure 12)

From a conditioning perspective, playing small

sided games will improve the ability to recover

quickly in a game.

Again games should be played in smaller blocks

to that of the medium sided games as the

intensity is higher by comparison as there are

more explosive actions. Similarly, because the

duration is shorter per block compared to the

medium sided games more games should be

used. (For example 2 sets of 6 blocks of 1 minute

games with 2 minutes rest in between each

block.)

FIGURE 12: Actions per minute in small sided games

(3v3 to 4v4)

OVERLOAD

Whilst the structure of the model means that

the conditioning training sessions naturally get

more demanding as the cycle progresses from

explosivity preparation exercises to football

sprints and large sided conditioning games to

small sided games it is important to understand

and apply the principle of overload.

Overload is used to create the training effect

which will ultimately enable players to improve

explosive actions (a bigger X) and improve

quick recovery between explosive actions (More

frequent X’s), without overload however it is not

possible to create a training effect.

To create an overload It is important that players

are placed in a situation where they have to do

something that the body is not used to causing

the body to incur ‘damage’. This can be done

by using any of the afore-mentioned sprinting

exercises and conditioning games.

In cycle 1 week 1 for example players perform

large sided conditioning games (11v11/8v8)

hypothetically for 3 blocks of 10 minutes with 2

minutes rest between each block.

DIAGRAM 1: Training Effect

Loadability

Rest

Training

Recovery

Super

Compensation

At some point towards the end of the latter

blocks of work it will be evident that the intensity

begins to drop at least for some players. Through

demanding coaching players are forced to

Maintain Many Actions per minute by not being

allowed to let the intensity drop.

The consequence of this coaching is that the

body has to work overtime, various parts of the

body operate at full speed for a longer period

than they can actually cope with and the body

screams for the game to stop, but it goes on for

a while longer.

As a result of this overload the body will start to

fail and little ‘cracks’ will be created in various

body parts causing ‘damage’. Whilst the word

‘damage’ itself sounds somewhat negative in

terms of injury it is a process that the body must

go through to achieve the desired training effect

and therefore extend the limits of football fitness

Decline

DIAGRAM 2: Accumulation of Training Effects

Loadability

Rest

Training

Recovery

Super

Compensation

Training

Recovery

Super

Compensation

REPAIRING THE DAMAGE

In the above example, after playing the large

sided game hypothetically for three blocks of 10

minutes, the body will have to cope with ‘cracks’

in various parts of the body.

The ability of the body will temporally drop

below the baseline as illustrated in diagram 1

and numerous physiological processes will be

activated to repair the damage to the various

body parts. Gradually over time the body will

return back to its baseline of its original state

before the ‘overload’ conditioning training.

The body however does not like to be damaged

and would like to avoid it happening in the future.

Following an overload therefore it will not only

repair itself back to the baseline, but the various

body parts will become somewhat stronger than

they were prior to the training session. This way,

future damage to the body will be avoided when

an identical training session takes place. In other

words, after an overload session the body is not

only compensating for the actual damage it has

suffered, but it will even over compensate to

avoid future damage. This is what we call super

compensation, or put simply a training effect.

Once the body has repaired itself and adapted to

the stimulus of 3 x 10 minutes 8v8/11v11 games,

performing the exact same conditioning session

is no longer an overload to the body.

To apply the principle of overload again in the

next conditioning session, instead of performing

3 x 10 minutes they need to be overloaded and

perform for example 3 x 11 minutes.

In this new training situation, the body is again

forced to do something that it is not used to doing,

damage is once more created, and the body

must again repair the damage afterwards and

make itself stronger (See diagram 2). Gradually

increasing the football load over time in this way

is a process of many small steps that will safely

improve fitness levels for the full duration of the

season.

NO TRAINING AFFECT WITHOUT

RECOVERY

Although recommendations for each nonconditioning

training day of a typical training

week will be discussed in detail in the team

training section of the conditioning chapter, it

is important to understand that a training effect

develops in the period after the training session

and not during the training session itself.

So if a player is not allowed sufficient time to

recover after the conditioning training session,

there will be no training effect. Furthermore, if

a player starts the next overload training session

or game when their body is not fully repaired,

the damage will just accumulate resulting

in overtraining and potentially injuries. (see

diagram 3).

During such a recovery period, players can still

train but not to the point where the body is taken

to the limits creating new damage.

DIAGRAM 3: No Training Effect without Recovery

Loadability

Rest

Training

Recovery

Training

Recovery

Training



APPLICATION OF THE MODEL

Having explained the logic behind the football

periodisation model it is important to discuss

exactly how the model is applied and progressed

over the course of a season.

For ease of implementation the model consists of

a series of cycles and each week of each cycle

is given a label starting with pre-season. This

helps us as coaches know exactly what each

week consists of in order to create the necessary

overload and safely achieve the desired training

effect.

Figure 13 shows the type of conditioning games

that are used in a typical cycle, the number of

games that are used, the duration of each game

and the rest period between each game.

It also shows how the duration of the games or

the rest period between each game are altered

when repeating the same type of conditioning

games.

It is important to understand at this point however

that the illustration is purely hypothetical in

terms of the duration of games as this will change

based on various factors that will be discussed in

detail in the team training section.

In Cycle 1 Week 1 the aim is to safely introduce

players to large sided conditioning games and

develop a foundation for more intense work so

players perform 3 x 10 minute 11v11/8v8 games

with 2 minutes rest between games. In Cycle 1

Week 2 it is important to repeat the large sided

conditioning games but create an overload

so players therefore perform 3 x 11 minute

11v11/8v8 games with 2 minutes rest in between.

In Cycle 1 Week 3 having developed a ‘foundation’

for more intense work players are introduced to

medium sided games and perform 4 x 5 minute

7v7/5v5 games with 2 minutes rest between

games. In Cycle 1 Week 4 it is important to repeat

the medium sided conditioning games but again

create an overload so players perform 4 x 5.5

minute 7v7/5v5 games with 2 minutes rest in

between.

In Cycle 1 Week 5 having further developed a

‘foundation’ for more intense work players are

introduced to small sided games and perform 2

x 6 x 1 minute 4v4/3v3 games with 2 minutes rest

between games. In Cycle 1 Week 6 it is important

to repeat the small sided conditioning games but

again create an overload so players perform 2

x 6 x 1 minute 4v4/3v3 games but because the

emphasis of small sided games is different to that

of large and medium sided games the rest period

between games is reduced from 2 minutes to 1.5

minutes rest in between.

Once cycle 1 has been implemented, the process

is repeated in cycle 2 using predominantly the

same conditioning games in the same order but

with some important considerations.

As you can see in figure 14 in cycle 2 week 1,


with 2 minutes rest in between but you will notice

that this is the same as cycle 1 week 2. This is to

make sure players stay within safe boundaries

and repeat the same training session to ‘maintain’

their fitness levels before performing an overload

of 3 x 12 minute 11v11/8v8 games with 2 minutes

rest in between in Cycle 2 Week 2 to ‘improve’

fitness levels.

In Cycle 2 Week 3 the same happens with medium

sided conditioning games. Players repeat 4 x 5.5


between to ‘maintain’ before progressing to 4 x 6

minute games with 2 minutes rest in between in

Cycle 2 Week 4 to ‘improve’ fitness levels.

Similarly, the same process is applied with the

small sided conditioning games. In Cycle 2 Week

5 players repeat 2 x 6 x 1 minute games with 1.5

minutes rest in between before they progress

to 2 x 6 x 1 minute games with 1 minute rest in

between.

Every Cycle thereafter follows the same principle

where each type of conditioning game is repeated

in the first week of its cycle before increasing

in the second week. As you can see from figure

15 when this simple process is applied players

gradually perform each type of conditioning

game for longer as the season progresses.

Providing the application of the players is to the

standard required, the training effect throughout

the season will be significant.

FIGURE 13: The Football Periodisation Model : Cycle 1

CYCLE WEEK 1 WEEK 2 WEEK 3 WEEK 4 WEEK 5 WEEK 6

1

11v11 / 8v8 11v11 / 8v8 7v7 / 5v5 7v7 / 5v5 4v4 / 3v3 4v4 / 3v3

3x10’/

2’ rest

3x11’/

2’ rest


4x5’/

2’ rest

4x5.5’/

2’ rest

2x6x1’/

2’ rest

2x6x1’/

1.5’ rest


1

2

11v11 / 8v8 11v11 / 8v8 7v7 / 5v5 7v7 / 5v5 4v4 / 3v3 4v4 / 3v3

3x10’/

2’ rest

3x11’/

2’ rest

3x11’/

2’ rest

3x12’/

2’ rest

FIGURE 15: The Football Periodisation Model : Cycles 1-6

4x5’/

2’ rest

4x5.5’/

2’ rest

4x5.5’/

2’ rest

4x6’/

2’ rest

2x6x1’/

2’ rest

2x6x1’/

1.5’ rest

2x6x1’/

1.5’ rest

2x6x1’/

1’ rest


1

2

3

4

5

6

11v11 / 8v8 11v11 / 8v8 7v7 / 5v5 7v7 / 5v5 4v4 / 3v3 4v4 / 3v3

3x10’/

2’ rest

3x11’/

2’ rest

3x12’/

2’ rest

3x12’/

2’ rest

3x14’/

2’ rest

3x15’/

2’ rest

3x11’/

2’ rest

3x12’/

2’ rest

3x13’/

2’ rest

3x14’/

2’ rest

3x15’/

2’ rest

4x12’/

2’ rest

4x5’/

2’ rest

4x5.5’/

2’ rest

4x6’/

2’ rest

4x6.5’/

2’ rest

4x7’/

2’ rest

4x7.5’/

2’ rest

4x5.5’/

2’ rest

4x6’/

2’ rest

4x6.5’/

2’ rest

4x7’/

2’ rest

4x7.5’/

2’ rest

4x8’/

2’ rest

2x6x1’/

2’ rest

2x6x1’/

1.5’ rest

2x6x1’/

1’ rest

2x6x1.5’/

1’ rest

2x6x2’/

1’ rest

2x6x2.5’/

1’ rest

2x6x1’/

1.5’ rest

2x6x1’/

1’ rest

2x6x1.5’/

1’ rest

2x6x2’/

1’ rest

2x6x2.5’/

1’ rest

2x6x3’/

1’ rest



PLANNING

PROCESS

Having identified the importance of structuring a typical week correctly, and how each

week should be progressed within a six week cycle when implementing the football

periodisation model, it is important that all personnel that come into contact with

players follow a consistent process from first team to academy to allow players to move

seamlessly through the ranks.

For this to happen, clear communication between staff in every department is paramount

to ensure that there are no grey areas and each and every member is working towards

the same goal.

The following step by step approach will provide each department with a clear structure

and reference point that will help all parties concerned make informed decisions.

STEP 1

STEP 2

STEP 3

Create the

environment

Prepare the

tools

Develop the

annual plan

STEP 6

STEP 5

STEP 4

Plan the Non

Conditioning Sessions

Plan the

Conditioning Sessions

Develop the

cycle plan


1.3 PROCESS 29

STEP 1: CREATE THE ENVIRONMENT

The off-season is often the best time to reflect on

the successes and shortcomings of the previous

season and to start planning for the forthcoming

campaign. Prior to the implementation of the

planning process however, It is important to

ensure that the working environment enables

simple communication within and between

members of all departments.

The allocation of a specific meeting room or

display boards in a prominent area accessible to

all relevant staff are ideal so that coaches, fitness

coaches, strength coaches, physiotherapists and

analysts alike have a focal point and are all fully

aware of what the plan for the team entails.

As with any other well balanced and well thought

out periodization model, this should consist

of an annual plan (macro-cycle) to provide a

reference point, a six-week plan (meso-cycle)

to outline what each training week of the cycle

consists of, and a series of individual session

plans (micro-cycles) to highlight the emphasis of

each training session.

STEP 2: PREPARE THE TOOLS

Once the environment has been created

and communication pathways are clear, it is

important to consider what ‘tools’ are going to

be needed to effectively implement the planning

process. Display boards, digital templates or

a combination of both will provide a constant

reference point of any plans made and should

be prepared in advance.

THE ANNUAL PLAN

The Annual Plan heightens awareness of

the seasons’ schedule and acts as a constant

reference point for shorter term planning.

It is important to have an ‘annual board’ for

communication and create a digital ‘annual plan’

template so that there is access to the plan from

anywhere in order to make updates whenever

necessary.

THE CYCLE PLAN

The six-week plan focuses on the most immediate

cycle (for example pre-season) outlining the

emphasis of each training day.

Again It is important to have both a ‘six-week

board’ for communication and a digital ‘6-week

plan’ template as the board will be updated each

cycle and the plan therefore ‘wiped off’.

THE SESSION PLAN

The Session Plan illustrates the content of each

training session and whilst this will vary from

coach to coach, the ‘general’ components of a

training session should typically include a warm

up, technical work, tactical work, games and on

occasions specific individual work.

To make informed decisions daily and be able

to review the effectiveness of each training

session it is important to have a ‘session board’

for communication and prepare and maintain

digital ‘session plan’ records that detail every

aspect of training and individual player response.

STEP 3: DEVELOP THE ANNUAL PLAN

As a starting point once the fixture list is official,

using the annual board list all home and away

games including friendlies, international fixtures

and every round of each cup competition (be

positive).

This will immediately highlight the number of

games, when there are potential breaks in the

season, or when a large percentage of players will

be away on international duty.

This step is vital as it provides a constant reference

point throughout the season when the time

comes to plan each 6-week cycle. It also shows

where there are parts in the season when it may

be difficult to implement the periodisation model

fully given the number of fixtures midweek during

certain stages of the season.

In order to implement the football periodisation

model effectively, break the season up into 6-week

cycles and label each cycle. It should be apparent

straight away how many ‘typical weeks’ there are

in each cycle. (A typical week is when there is no

midweek game and you can fully implement the

periodisation model).

Similarly, it will be obvious when there are periods

of the season that contain a lot of midweek

games and a 6 week cycle could take 9-10 weeks

to implement. In this case consideration should

be given as to whether a different length of

cycle should be used. (eg. 3-week cycle instead

of 6-week cycle where each type of conditioning

component is implemented once instead of twice)

STEP 4: DEVELOP THE CYCLE PLAN

Having gone through the process of outlining all

of your fixtures and splitting the season up into

six-week cycles (where possible), it is now time

to look at the most imminent training cycle.

Starting logically with pre-season, transfer

all relevant fixtures from the Annual Board

to the 6-week board together with any other

‘uncontrollables’ such as travel days, media

commitments, education etc.

Based on the principles of the periodisation

model with reference to a ‘typical week’, use the

cycle board to label each day in the following

way:

TECHNICAL

Emphasis is on the execution of a technique

(passing, receiving, turning, etc)

TACTICAL

Emphasis is on team organization.

CONDITIONING

Emphasis is on improving the physical condition

of the team.

RECOVERY

Emphasis is on repair and regeneration in a

structured environment.

TRAVEL

All or a large part of the day will consist of

travelling to/from game/training camp

REST

Players not required to take part in structured

training.

STEP 5: PLAN THE CONDITIONING SESSIONS

Having labelled each training day of the cycle

you will be able to see how many different types

of training sessions there are within the cycle.

Starting with the conditioning sessions add the

specific detail in terms of the type and number of

sprinting exercises and conditioning games to be

undertaken on each particular day.

Where there are no midweek games and

the fixtures allow for 6 ‘typical weeks’ the

periodization model can be implemented fully

and should consist of 3 blocks of two weeks,

where the emphasis of each two week block is

different in terms of content.

As previously discussed, in weeks 1 and 2 the focus

should be on explosivity preparation exercises

and large sided conditioning games. In weeks 3

and 4 the focus should be on football sprints with

minimum rest and medium sided conditioning

games. In weeks 5 and 6 the emphasis should be

on football sprints with maximum rest and small

sided conditioning games.

Similarly, In order to maximize the effectiveness

of the conditioning sessions it is crucial to limit

the number of the training components prior to

the conditioning games. This will not only help

players to maintain a high intensity but also

ensure that the quality of football remains high.

A typical conditioning session should therefore

consist of an intensive warm up that includes

jumping, landing and sprinting exercises, an

intensive technical practice or a shooting

practice but not both and football conditioning

games.

An example of a typical session plan for each

conditioning training day can be seen in the

appendix.


1.3 PROCESS 31

STEP 6 : PLAN THE NON-CONDITIONING

SESSIONS

Once the intricacies of the conditioning

component of the training week are clear, It is

vital to understand that failure to comply with

guidelines relating to the other training days

may compromise the effectiveness and desired

training effect of the conditioning sessions and

performance levels in games.

Warm Ups, Sprinting, Technical Practices, Tactical

Practices, Possession Games, Non-Conditioning

Games and Crossing and Shooting Practices are

key ingredients that need to be planned carefully

in terms of frequency, intensity & duration.

If we get any element wrong then we risk placing

excess demands on players and accumulating

fatigue that may lead to a decrease in

performance and increase the risk of injury.

Although the intricacies of each training session

will be discussed within the conditioning

section of this document, here are some simple

considerations:

WARM UPS

The content of warm ups will alter depending on

the emphasis of each session and the proximity

of games.

The aim of each warm up however is to increase

blood flowto working muscles, increase core

temperature and increase range of movement

in preparation for the football actions of each

training session. Typically the emphasis of each

warm up will be on mobility, explosivity or fast

actions and reactions

TACTICAL

Team organisation should form the foundation

of every coaches training week. Although the

content andthe structure of each tactical

session will change, the emphasis should always

be on providing each and every player with

simple information relating to their roles and

responsibilities in possession, out of possession

and in transition.

GAMES

Games are the perfect opportunity for players

to execute what they have learnt in the tactical

sessions. Given the fact that games are the most

intensive part of the training session however,

it is important to consider the demands of each

game. The number and duration of games

played, the size of the pitch and the number of

players per team will all affect the intensity of a

game and should be considered daily.

EXTRAS

All individuals are different and will respond

differently to training and games. Similarly some

players will require more technical/tactical

development whilst others may require more

physical development. Any additional training,

however, should be planned into a typical training

week as opposed to it being spontaneous.

An example of a typical session plan for each

non-conditioning training day can be seen in the

appendix.

TECHNICAL

The emphasis of each technical practice more

often than not will be on encouraging players

to regain coordination in preparation for the

tactical development and games.

Whilst the intensity of the technical practices

should again vary depending on the proximity

of games each practice should include decision

making specific to what players will need to do

on a match day.


1.3 PROCESS 33

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AUGUST SEPTEMBER OCTOBER NOVEMBER DECEMBER JANUARY FEBRUARY MARCH APRIL MAY JUNE

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MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

PREPARE PERFORM RECOVER

PLANNING SESSION TOOLS

Prior to following the planning process it is essential to have an idea about how to ‘structure’ your plans and what ‘tools’ are going to be

needed. The use of boards, electronic devices or a combination of both will not only enable plans to be made, but it will enable them to

be changed or updated quickly and enhance communication within and between personnel in each department. Effective planning will

include a long term or ‘annual’ plan, a series of medium term or ‘cycle’ plans, and short term ‘weekly’ and ‘daily’ session plans. Whilst the

longer term plans will undoubtedly change over time it is still very important to have long term objectives.

MONDAY

TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

WEEK 6

EVENING

WEEK 5

P. M

WEEK 4

WEEK 3

A.M

WEEK 2

WEEK 1

PRE TRAINING

34 35

34

ANNAUL PLAN

The Annual board heightens awareness of

the seasons’ schedule and acts as a constant

reference point for medium and short term

planning and staff to communicate.

The Annual platform is a digital version

of the annual board. A Digital version

allows you to access the ‘long term’

plan from wherever you may be and make

updates where necessary.

CYCLE PLAN

The cycle board enables you to focus on

the most immediate cycle (for example

pre-season) and start to categorize the

emphasis of each training day within the

cycle. The Cycle platform again is a digital

version of the cycle board. It is important to

have a digital version as the board will be

updated each cycle and the plan therefore

‘wiped off’.

Once the cycle plan is complete and each

day ‘categorised’ it is time to ‘zoom in’ and

start adding detail to the most imminent

training week and series of sessions.

WEEKLY PLAN

The Weekly board heightens awareness and

communication between departments as to

variables such as training intensity, duration

and type.

The weekly platform enables any given

training week to be recorded for record

keeping and data review purposes.

DIGITAL

24 Hour Pro enables you to digitally plan

annual, cycle, weekly and daily schedules

and communicate to players and staff

members alike.

Stoke City Training Philosophy 1.1 Process

35

PREPARE PERFORM RECOVER

PLANNING SESSION CONTENT

Upon completion of planning the season, each phase and each week it is important to plan each individual

training session in detail. As previously discussed each training session will predominantly consist of all or a

combination of a warm up, technical practice, tactical work and some form of games.

WARM UP

The content of warm ups will alter

depending on the emphasis of each session

and the proximity of games. The aim of

each warm up however is to increase

blood flow to working muscles, increase

core temperature and increase range of

movement in preparation for the football

actions of each training session. Typically

the emphasis of each warm up will either

be on mobility, explosivity or fast actions

and reactions.

TECHNICAL

The emphasis of each technical

practice more often than not will be on

encouraging players to find their rhythm

and coordination in preparation for the

tactical development and games. Whilst

the intensity of the technical practices

should again vary depending on the

proximity of games each practice should

include communication, decision making

and execution specific to how players will

need to perform on a match day.

Team organisation should form the

foundation of every coaches training

week. Although the content and the

structure of each tactical session will

change the emphasis should always be

on providing each and every player with

simple information relating to their roles

and responsibilities in possession, out of

possession and in transition.

36 37

TACTICAL

GAME

Games are the perfect opportunity for

players to execute what they have learnt

in the tactical sessions. Given the fact that

games are the most intensive part of the

training session however, it is important to

consider the demands of each game. The

number and duration of games played, the

size of the pitch and the number of players

per team will all affect the intensity of a

game and should be considered daily.

PREVENTION

2.1 Screening and Testing

2.2 Readiness to Train

2.3 Preparation to Train

38 39

PREVENTION

SCREENING AND TESTING

Prevention is always better than cure and a vital component of any training philosophy

particularly if we are to achieve the aim of having every player fit for every game.

Whilst the dynamic nature of football itself places players at potential risk of injury,

almost every injury is avoidable when common sense is applied combined with

sound training methods.

Using the football periodisation model will undoubtedly reduce the risk of injuries if

implemented correctly 3 , but before commencing any form of team training it is still

important that coaches and support staff alike do their due diligence and consider

any other aspects that will compliment the model in preventing injury and optimising

performance.

Implementing aspects such as screening and testing to determine players’ physical

status, readiness to train assessments to assess daily response and preparation

exercises all play a major role in helping coaches make informed decisions about

players and prepare them safely for the demands of the game.

Screening and Testing of players will provide

invaluable information about their physical

capabilities and the effectiveness of the training

methods being employed and should form part

of a well-balanced, well-structured training

programme.

When used periodically throughout the season,

it will help identify individuals who are in need

of special consideration when planning team

training, help to identify the progress that

is being made, and allow for more frequent

interventions if necessary that will promote

greater physical improvement.

Tests should be performed with each cycle

commencing at the start of pre-season before

players begin any form of team training, because

even when players are prescribed with specific

off-season training programmes, they will often

return to pre-season training at different levels

of fitness so to expect them all to perform the

same type of team training initially may place

some at risk of injury.

Similarly, it should be made clear to players

that testing is part of an ongoing process and

programmed into the annual schedule so that

they are always looking to take responsibility

and optimise their fitness levels knowing that

there will be ‘tangible’ results consistently

throughout the season.

It is important to understand however that

football is always the priority, so any form of

screening and testing that has to be performed

in place of training, or that compromises the

ability of players to train or play effectively

should be avoided.

When considering which tests to use therefore

careful consideration needs to be given to the

rationale behind each test and should only be

used if they comply with particular criteria

VALIDITY, RELIABILITY &

SPECIFICITY

Vailidity, reliability and specificity are essential

components of any test that should be adopted

at all times. Validity relates to how well a test

measures what it is supposed to measure,

reliability relates to how well the test produces

the same results each time, and specificity relates

to how close the test is to the demands of the

sport. Whilst there is often a trade off between

these three components every effort should be

made to use tests that comply with all three

components.

IMPLEMENTATION

Football is a sport that has evolved dramatically

in recent years with players required to cover

more distance and more high intensity actions

than ever before 4 . Given the fact that the priority

for players is to recover from games and also

strike a balance between technical, tactical and

conditioning throughout the training week any

tests used need to dovetail into the structure of

the week and not the other way round. Football

is the priority and should not be compromised to

accommodate testing.

RISK

Some tests are physically more demanding than

others so any tests that place players at risk of

injury should be avoided at all costs. For example

whilst the assessment of players sprinting speed

over different distances when performed to the

maximum acquire useful results as to a players

explosive properties, there is an increased risk of

players picking up soft tissue injuries.

Similarly, whilst many tests don’t pose too much

of a risk when performed in isolation, if they are

performed at the wrong time or in combination

with other aspects of training they may cause

players to develop fatigue that could lead to

injury later on. For example, bleep tests or yoyo

tests where the aim is for players to continue

to run until exhaustion can have catastrophic

consequences for players if they are expected to

perform the tests on the same day as they train

or without sufficient recovery time before or

after the test.

IMPROVEMENT

Possibly the most important consideration

when testing is whether the results from the test

will be used in order to help players improve

through intervention whether that be in the

form of team training, individual training or

strength training.

The following tests should form the basis of

testing for each team throughout a club.. The

tests in question have been selected as they are

all valid, reliable and specific to football or the

movements performed in a game, they can be

implemented and repeated at any time, they do

not compromise the training schedule or place

players at risk when performing the tests and

through simple intervention can be improved.

Whilst there are many other tests available,

only the tests that comply with all of the above

considerations have been deemed appropriate

to use.


2.1 SCREENING AND TESTING 41

PREVENTION

FUNCTIONAL MOVEMENT SCREEN (FMS)

The Functional Movement Screen (FMS) is an evidence based exercise philosophy

originally developed by Gray Cook, one of the world’s most respected injury prevention

specialists to help prevent injuries before they happen.

Using seven fundamental movement patterns, it places the individual in extreme positions

where weaknesses and imbalances become easily noticeable if appropriate stability and

muscle balance is not present.

Based on weaknesses identified in the FMS a series of corrective exercises are then

prescribed for the individual to perform and master before moving on to more challenging

exercises. Progress through such exercises indicates an individual’s ability to perform

functional movements more and more efficiently.

Whilst there are now many variations and adaptations of the FMS, observing a players

functional strength and stability and then focusing on functional movements as opposed

to developing raw size and power willundoubtedly benefit the modern day footballer.

The Fit For Every Game Functional Movement Screen is therefore an adapted version of

the FMS specific to the movements associated with football particularly speeding up and

slowing down, turning, jumping and landing.

WHAT DO WE DO?

The following information provides an overview

of the FMS and why it is used.

On a day when players are fully recovered,

players performance during fms exercises are

assessed and compared against previous scores.

WHY DO WE DO IT?

Because of the multi-directional movements

involved in football it is important to assess

a player’s ability to control force in different

directions during both acceleration and

deceleration. Players with good control of

movements are often less predisposed to injuries

than players with poor control.

HOW DO WE MEASURE IT?

Players are filmed performing six different

exercises and using slow motion movement

analysis technology given a score out of ten

based on key observations. For each exercise,

ankle, knee, hip and trunk movement are

assessed in addition to the overall quality of

movement. Exercises include:

TEST 1 : Overhead Squat

TEST 2: Six Way Lunge

TEST 3 : Six Way Star Excursion

TEST 4: Trunk Stability Press Up

TEST 5: Three Way Anterior Hop & Hold

TEST 6: Dynamic Step & Hold

HOW DO WE IMPROVE IT?

Players with a poor FMS score should be

prescribed with specific corrective exercises to

improve control and coordination. Such players

should also be given special consideration when

performing high intensity conditioning training

sessions until they improve to help reduce the

risk of injury.



TEST 1: OVERHEAD SQUAT

TEST 2: SIX WAY LUNGE

WHAT IS IT USED FOR?

SCORING


SCORING

Used to assess ankle, knee and hip stability and

overhead thoracic mobility

EQUIPMENT REQUIRED

Out of ten based on key observations:

ANKLE:

Is there evidence of Inversion or Eversion?

Used to assess ankle, knee and hip mobility

through different planes of movement in moving

leg and stability when landing in standing and

moving leg.


ANKLE:


••

Broom handle

••

1 inch heel step

••

Video camera

••

Tripod

METHODOLOGY

Player stands upright with heels on heel step,

feet shoulder width apart slightly turned out,

arms raised straight above head holding broom

handle. Upon command, player squats to 90

degrees, holds position for 2 seconds, returns to

start position and repeats the squat four times.

KNEE:

Is there evidence of Valgus or Varus Movement?

HIP:

Does the hip rotate Internally or Externally?

TRUNK:

Is there evidence of Flexion or Extension or

lateral movement?

QUALITY:

Is there fluidity and control to the movement

from start to finish?

EQUIPMENT REQUIRED

••

Marked 6 way star

••

Video camera

••

Tripod

METHODOLOGY

Player stands upright with feet together and

arms by side. Starting with the cross step lunge

forward, player steps and lunges towards each

marker, fixes and decelerates to the end of each

movement. Player must ensure non moving foot

is facing forward at all times change legs and

repeat twice on each leg.

KNEE:

Is there evidence of Valgus or Varus Movement

in Flexion?

HIP:


TRUNK:


lateral movement?

QUALITY:





TEST 3: SIX WAY SINGLE LEG (STAR EXCURSION)

TEST 4: TRUNK STABILITY PRESS UP


Used to assess ankle, knee and hip stability and

ankle and hip mobility through range when

standing on one leg.

EQUIPMENT REQUIRED

••

Marked 6 way star

••

Video camera

••

Tripod

METHODOLOGY

Player stands upright with feet together and

arms by side. Starting with the cross step reach

forward, player steps and reaches towards each

marker as far as possible without touching the

floor, change legs and repeat twice on each leg.

SCORING


ANKLE:

Is there evidence of Inversion, Eversion

or Dorsiflexion?

KNEE:

Is there evidence of Valgus or Varus Movement

in Flexion?

HIP:


TRUNK:


lateral movement?


Used to assess trunk stability anterior/posterior

and lateral planes of movement to identify

displacement of force.

EQUIPMENT REQUIRED

••

Video camera

••

Tripod

METHODOLOGY

Player lies in prone position with feet together,

hands at and level with temples. Upon command

player performs a press up, holds for 2 seconds

and returns to start position ensuring legs and

feet are together throughout the movement.

Repeat 4 times.

SCORING


Is there any displacement of force in the

upper left quadrant?

Is there any displacement of force in the

upper right quadrant?

Is there any displacement of force in the lower

left quadrant?

Is there any displacement of force in the lower

right quadrant?

QUALITY:



QUALITY:





TEST 5: THREE WAY ANTERIOR HOP AND HOLD

TEST 6: DYNAMIC STEP AND HOLD


Used to assess knee stability when performing

dynamic movements

EQUIPMENT REQUIRED

••

Marked 6 way star

••

Video camera

••

Tripod

METHODOLOGY

Player stands upright with feet together, hands by

side and performs 3 hop and hold tests towards

the forward 3 markers. Starting with the cross

leg hold forward, player hops and holds position

fixing on a single leg, absorbs the force and hops

back to start position. Player changes legs and

repeats twice each leg.

SCORING


ANKLE:


KNEE:


HIP:


TRUNK:


lateral movement?

QUALITY:




Used to assess knee stability when performing

decelerations to identify susceptibility to ACL

injuries.

EQUIPMENT REQUIRED

••

30cm box

••

Force decks dual force platform

••

Laptop and force deck software

••

Video camera

••

Tripod

METHODOLOGY

Player stands on a box with feet together, hands

by side. Upon command, player steps dynamically

off the box onto force platform below landing

on one leg. Player attempts to stabilize landing

as soon as possible without any assistance from

opposite leg. Change legs and repeat twice each

leg


SCORING

Using the force platform how long does it take

to fully stabilise with reference to:

ANKLE:


KNEE:


HIP:


TRUNK:


lateral movement?

QUALITY:





PREVENTION

BODY COMPOSITION

The assessment of body composition is a tool commonly used to detect changes in lean

mass, fat mass and percentage body fat.

Whilst there are many methods used to assess body composition the traditional weighing

scales and skinfold calipers, providing they are calibrated and performed by the same

trained practitioner each time are arguably the most economical, practical and simple

to implement in a team setting.

Using the same weighing scales each time determines a players change in mass, whilst

using calipers to measure sites where players predominantly store their fat determines

their percentage body fat and therefore enables a calculation to be made as to how

much of that mass is lean mass and how much is fat mass.

An increase of just 2% in fat mass of total body mass can have a significant detrimental

affect on every physical parameter as it is similar to training or playing whilst wearing

a ‘weighted vest’. Players with a healthy body composition are therefore likely to be

more efficient and more able to maintain explosive actions. Similarly, a decrease of just

2% body weight may indicate that a player is dehydrated or depleted of carbohydrate

(energy) stores placing them at an increased risk of injury or predisposing them to a drop

in performance levels.

WHAT DO WE DO?

On a day when players have fully recovered

prior to consuming breakfast every 2-4 weeks

players weight and skinfolds are measured and

compared against previous scores.

WHY DO WE DO IT?

Because fat is only used as an energy source

for low intensity exercise and a high proportion

of fat mass has a negative effect on explosive

components such as sprinting, jumping and

changing direction, it is important to monitor

players body weight and body fat frequently.

HOW DO WE DO IT?

Players are weighed using the same calibrated

scales wearing just under garments and measured

using the same calibrated skinfold calipers at

the specifically measured sites. Measurements

are recorded and compared to previous scores,

these include:

TEST 1: Body Weight

TEST 2: Body composition : Tricep

TEST 3: Body composition : Bicep

TEST 4: Body composition : Subscapular

TEST 5: Body composition : Suprailiac

TEST 6: Body composition : Thigh

TEST 7: Body composition : Abdominal

TEST 8: Body composition : Calf


Players with a high fat mass and high body fat

percentage should be provided with a calorie

controlled meal plan that safely reduces body

weight particularly fat mass whilst still ensuring

they have sufficient energy levels to perform.

Similarly, players in need of gaining weight and

particularly lean mass should be given a calorie

controlled meal plan that provides them with a

surplus of energy.



PREVENTION

JUMPING

Testing the ability to jump is a tool commonly used to safely assess a players explosive

properties to gauge their muscle type, assess fatgiue and improve their ability to perform

football actions such as the ability to react, sprint, stop, turn, jump, land and change

direction.

There are many types of jump tests widely used all with variations that ultimately measure

the ability to generate force, transfer force and complete the movement fluently and

efficiently.

Depending on the outcome of each test players are often prescribed with a range of

exercises that focus on the generation of force (eccentric), the transfer of force (concentric),

the fluidity of movement or a combination of all three to optimise the ability to perform

explosive actions.

WHAT DO WE DO?

On a day when players are at their freshest

following a warm up, players perform

three different jumps that assess general

strength (counter movement jump), single leg

strength (single leg counter movement jump)

and reactive strength (drop jump).

WHY DO WE DO IT?

Because football involves multiple accelerations

and decelerations both vertically and

horizontally that involve both the generation

and transfer of force combined, it is important

to monitor players ‘explosive’ properties to help

them become more efficient.


Following a full postural assessment, a structured

warm up and jump preparation exercises,

players perform between 3-4 repetitions of

each jump with maximal application. Jump

profile, jump height, or jump height and contact

time combined are recorded and compared to

previous scores. Jumps include:

JUMP 1: Counter Movement Jump to assess the

relationship between force generation, force

transfer and fluidity of movement.

JUMP 2: Single Leg counter movement jump

to assess the relationship between force

generation and force transfer in left and right

leg.

JUMP 3: Reactive Strength Index to assess

Neuromuscular function (message from brain to

muscle)


Players with poor jump scores should be

given specific strength exercises that relate to

generating force, transferring force or completing

the movements more efficiently depending on

the area in question to improve their explosive

properties around the training schedule.

Similarly, players with exceptional jump scores

should be given special consideration in training

particularly following a game or high intensity

training session as explosive players take longer

to recover than non explosive players.



JUMP TEST 1 : COUNTER MOVEMENT JUMP

JUMP TEST 2 : SINGLE LEG COUNTER MOVEMENT JUMP


The counter movement jump is a tool commonly

used to assess strength and power safely.

WHY IS IT IMPORTANT?


both vertically and horizontally that require the

generation of force, it is important to monitor

a players’ explosive properties. More explosive

players take longer to recover than less explosive

players and are at a greater risk of injury.

HOW SHOULD IT BE PERFORMED?

The counter movement jump should be

performed following a full postural assessment,

structured warm up and test preparation

exercises.

WHAT IS THE INTERVENTION?

Players with a poor counter movement jump

score should be provided with concentric

jumping exercises when they are at their freshest

with maximum rest between each exercise to

enhance acceleration.


The single leg counter movement jump is a tool

commonly used to assess single leg strength &

power combined.



and decelerations both vertically and

horizontally that require both the generation

and resistance of force combined, it is important

to monitor a players’ ‘plyometric’ properties.

More explosive players are at a greater risk of

injury if they cannot control the deceleration

phase of a jump or sprint or change of direction.


The single leg counter movement jump should be

performed following a full postural assessment,

structured warm up and test preparation

exercises.


Players with a poor single leg counter movement

jump score should be provided with eccentric

and concentric jumping exercises (plyometrics)

when they are at their freshest with maximum

rest between each exercise to enhance both

deceleration and acceleration.



JUMP TEST 3 :REACTIVE STRENGTH INDEX (RSI)


The RSI is a tool commonly used to assess the

firing of messages from the brain to the muscles.


Because every football action starts with a nerve

impulse (message) from the brain telling the

muscles to contract in order to accelerate and

decelerate both vertically and horizontally it is

important to monitor a players’ neuromuscular

status. A delay in the transmission of messages

resulting in poor reactions is a good indicator of

neuromuscular fatigue.


The RSI should be performed following a full

postural assessment, structured warm up and

test preparation exercises.


Players with a poor RSI score should be monitored

closely and avoid any high intensity or explosive

exercise such as shooting, crossing, sprinting and

jumping to enhance recovery and reduce the risk

of unnecessary injury.



PREVENTION

INTERVAL RUNS

The Interval Running Test is a conditioning tool that can be used as a football specific

endurance test to assess a players ability to recover from and maintain high intensity

actions.

There are many running tests widely used in the football domain but many are either

maximal exertion tests that rely on players to apply themselves maximally each time to

acquire accurate results, or sub-maximal tests that whilst they increase incrementally

players run at the same speed unlike the intermittent demands that are placed on them

in a game.

Based on the results of the test players are prescribed with specific pitch based training

exercises to either help maintain high intensity actions for longer or improve quick

recovery.

WHAT DO WE DO?

On a day when players are at their freshest

(conditioning training session) following a warm

up, using the dimension of the pitch players

perform 4 bouts of 3 minute sub-maximal periods

of exercise.

WHY DO WE DO IT?

Because football is an intermittent sport

consisting of explosive actions like sprinting,

turning, jumping and shooting followed by bouts

of walking and jogging, it is important to assess

a player’s ability to recover from and maintain

high intensity actions. Failure to recover quickly

may hinder the effectiveness of the playing style.


Players who cannot complete the run in

the allocated time, unable to maintain high

acceleration speeds or show poor heart rate

recovery score should be treated with caution

and where necessary given an individual field

based conditioning programme around the

team training programme to help them maintain

explosive actions for longer/improve quick

recovery.


Following a dynamic warm up, using the width

of the pitch, players start on the touch line, jog to

the 18 yard line, accelerate to penalty spot and

jog to opposite 18 yard line. Players then turn

and accelerate to penalty spot, jog to 18 yard

line and walk back to touch line (start point) in

30 seconds and repeat 6 times.

Players ability to complete each repetition in

allocated time, speed per acceleration, maximum

heart rate at end of each 3 minute period and

recovery heart rate after 30 seconds, 60 seconds,

90 seconds and 120 seconds are recorded and

compared to previous scores.



Ryan Ryan Shawcross Shawcross

FIGURE 16: Individual Test Profile

Score

Test 1

Test 1

Test 2

Test 2

Test 3

Test 3

Test 4

Test 4

Test 5

Test 6 Test 5

Test 7 Test 6

Test 8 Test 7

Test 9 Test 8

Test 10 Test 9

Test 11

Test 10

Test 12

Test 11

Test 13

Test 12

Test 14

Test 13

Test 15

Test 16

Test 14

Test 17Test 15

Test 18Test 16

Test 17

Test 18

Score

10.0

9.0

8.0

7.0

6.0

5.0

4.0

3.0

2.0

1.0

0.0

10.0

9.0

8.0

7.0

6.0

5.0

4.0

3.0

2.0

1.0

0.0

Body Comp Jumps FMS Interval

Screening and Testing Screening Profileand Testing Profile

Maintained - continue Body with CompImproved - continue with Jumps Maintained - continue with FMS Improved - continue with Interval

current nutrition meal plan. current strength current pre-activation curent team training

programme.

Maintained - continue with

current nutrition meal plan.

programme

programme.

Improved - continue with

current strength

programme.

Maintained - continue with

current pre-activation

programme

Improved - continue with

curent team training

programme.

INTERPRETING & COMMUNICATING THE RESULTS

With any test there is a result or a score that determines the test outcome. Problems often arise however

with the way each test is measured as many tests use different scoring systems that can become

confusing to the people that matter the most – the coaches and the players.

For example, the functional movement screen is measured using a points system, body composition is

measured using weight in kilograms or skinfold thickness in millimetres, the jump tests are measured

using height in centimetres or reaction time in seconds, and the interval running test is scored using

changes in beats per minute. Consequently, For a coach or player to fully understand what each score

means in terms of a good or a bad result is ultimately more difficult than it needs to be.

To avoid confusion and help players and coaches understand simply whether players are improving

physically in relation to the demands of the game, support staff conducting the tests should convert

the results for each and every test used into a simple universal score out of ten where one is the worst

possible outcome and ten is the best possible outcome.

Changes in the score are then simple to understand for everyone concerned as a score of 8 for example

is better than a score of 7.

UNIVERSAL SCORING SYSTEM

For each test it should be apparent to the support

staff based on research or experience what a

good score is. To many coaches and players

however it is not.

To create a simple universal scoring system just

decide on what the worst acceptable score is

and label it 1 and what the best achievable score

is and label it 10. The remaining numbers 2-9

should then be incremental figures of the same

denomination.

Using the single leg counter movement jump test

as an example of the universal scoring system,

the worst acceptable score is 15cm and the best

achievable score is 60cm (table 1).

Figure 16 provides an example of a players test

profile over the course of the competitive season.

Similar to any testing protocol used in a team

setting you will notice that whilst the player

in question has quite a comprehensive testing

profile there are occasions where they have no

test data for one or more of the scheduled tests.

(FMS in particular) As previously discussed this

may be based on the fact that it wasn’t in the

best interest of the player to perform tests on

that particular day.

The conclusion that can be drawn from observing

the linear progression of scores within this players

test profile for each parameter is a positive one.

Body composition, functional movement and

jumping ability all improved every time it was

measured and with the exception of a large

improvement in the first re-test. the players ability

to perform interval runs specific to football also

improved over the course of the season.

TABLE 1: Universal Scoring System : Single Leg

Counter Movement Jump’.

SCORE

HEIGHT (CM)

1 15

2 20

3 25

4 30

5 35

6 40

7 45

8 50

9 65

10 60



SCREENING AND TESTING

If we want to achieve the aim of having every player fit for every game then any tests that are used should

provide simple information that can be used to help reduce the risk of injury.

Similarly, if we want to achieve our objectives of producing players that can improve explosive actions and

quick recovery between actions then any tests that are used should measure their ability to do exactly that.

FUNCTIONAL MOVEMENT

BODY COMPOSITION

EXPLOSIVITY

INTERVAL RUNNING

RECORD RESULTS

Because of the multi-directional

movements involved in football

it is important to assess a player’s

ability to control force in different

directions during both accelerations

and decelerations. Players with

good control of movements are

often less predisposed to injuries

than Players with poor control.

Because fat is only used as an

energy source for low intensity

exercise and a high proportion of fat

has a negative effect on explosive

components such as sprinting,

jumping and changing direction, it is

important to monitor players body

weight and body fat. Players with a

healthy body composition are likely

to be more efficient and more able

to maintain explosive actions.

Because football involves multiple

accelerations both vertically

and horizontally that require the

generation of force, it is important

to monitor a players’ explosive

properties. More explosive players

take longer to recover than less

explosive players and are at a

greater risk of injury.

Because football is an intermittent

sport consisting of explosive actions

like sprinting, turning, jumping

and shooting followed by bouts of

walking and jogging, it is important

to assess a player’s ability to recover

from and maintain high intensity

actions. Failure to recover quickly

may hinder the effectiveness of the

playing style.

Because the whole purpose

of testing is to monitor

the effectiveness of training

interventions in order to

consistently make progress it is

important to gather accurate and

meaningful data. Each time data

is recorded it should be analysed,

evaluated and acted upon so that

players always improve.

62 63

EVERY PART OF EVERY TRAINING SESSION

IS A CHANCE TO IMPROVE

PREVENTION

READINESS

Having gone through the planning process and discussed the importance of screening

and testing players to determine their physical status, It is important to focus on each

individual training session and consider how to help coaches make informed decisions

about each and every players participation in training.

Although the emphasis of structuring each ‘typical week’ in the way that we do is to ensure

that players avoid demanding work when they are likely to be fatigued and perform

high intensity work when they are fresh, every player is different and will respond in a

different way to training and games.

Factors such as injury history, age, playing position, and level of explosiveness are all

factors that will affect how demanding training and games are to each individual and

how quickly they recover. It is important therefore to assess player ‘readiness to train’

prior to training to ensure nothing is ever just left to chance.

This does not necessarily need to be done prior to

every training session as it can become monotonous

to players and therefore potentially meaningless

but it is important to build up a picture for each

individual in terms of their readiness to train

particularly prior to each conditioning training

session and whenever else deemed appropriate.

The key is to determine what will affect a players

‘readiness to train’, ensure that the parameters

measured can be easily integrated into a typical

training day and that the information acquired

help coaches make an informed decision about

training.

With the advances in sports science in recent years

there are many parameters that can be measured

to make judgements about a players readiness

to train. Many of the methods used however

investigate physiological parameters and can be

both time consuming and invasive.

Measuring urine to assess players’ hydration levels,

measuring blood to determine levels of muscle

damage, measuring heart rate variability to assess

recovery and measuring saliva to assess immune

function are just a few examples of physiological

assessments common place at many clubs.

Given the short amount of time that players are at

the training ground prior to the start of training,

parameters measured need to be meaningful but

be quickly and easily integrated into a typical

training day. The Fit for Every Game ‘Readiness’

System does exactly that.


2.2 READINESS TO TRAIN 67

THE FIT FOR EVERY GAME

‘READINESS’ SYSTEM

The Fit For Every Game ‘Readiness’ System

identifies both team and individual trends using

simple objective assessments whilst also taking

into account the subjective perspective of the

players.

It is not a tool to stop players training but a tool

that helps coaches make informed decisions

about the intensity, duration and type of activities

appropriate for each and every player.

For example, gauging how intense the game was

each week from both an objective and subjective

perspective will help to determine whether

the plan of the week needs adjusting or not

especially for those players that play regularly.

Similarly, where the plan of the training session

is to focus on intense aspects such as pressing,

stopping crosses, moving the ball quickly or

counter attacking and a large proportion of the

team are showing signs of low energy then given

the intensity and nature of the session it may be

wiser to focus on something less strenuous on

that particular day or perform it in a different

way.

Furthermore, if there are individuals showing

signs of muscle soreness and the plan is to

Ryan Shawcross

FIGURE 17: Individual player match profile

Ryan Shawcross

Everton (A)

Stress

Arsenal (H)

Everton (A)

Rochdale (H)

Arsenal (H)

West Brom (A)

Rochdale (H)

Man Utd West (H) Brom (A)

Newcastle Man (A) Utd (H)

Bristol City Newcastle (A) (A)

Chelsea Bristol (H) City (A)

Southampton Chelsea (H) (H)

Man Southampton City (A) (H)

Leicester Man (H) City (A)

Leicester (H)

Brighton (A)

Brighton (A)

Crystal Palace (H)

Crystal Palace (H)

Liverpool (H)

Liverpool (H)

Swansea (H)

Swansea (H)

Tottenham (A)

Tottenham (A)

Burnley (A)

Burnley (A)

West Ham (H)

West Ham (H)

West Brom West (H) Brom (H)

Watford Watford (A) (A)

Huddersfield Huddersfield (H) (H)

Stress

Distance Covered

Distance Covered

0-15 15-30 30-45 45-60 60-75 75-90

Sprints 0-15 15-30 30-45 45-60 60-75 75-90

Sprints

0-15 15-30 30-45 45-60 60-75 75-90

0-15 15-30 30-45 45-60 60-75 75-90

Total High Intensity

Total High Intensity

perform explosive actions like sprinting, jumping,

crossing or shooting exercises during the session

then those players should avoid that particular

part of the session for obvious reasons.

Following this logical step by step process at

key times within the training week will help to

eliminate unnecessary risk taking when planning

the training session, keep all players involved

but operating within their capabilities in order to

be available for every game in peak condition.

The process should be implemented using a

series of simple steps starting prior to the first

training session after a game. Similarly for ease

of communication and to identify both team

and individual trends, each readiness parameter

measured should be determined by a ‘universal’

traffic light scoring system similar to that of the

scoring system used for screening and testing

where each score falls between 1 and 10. In each

case:

10,9,8 all indicate a ‘red’ cause for concern.

7,6,5 indicate an ‘amber’ treat with caution

5,4,3,2,1 indicate a ‘green’ good to go outcome

High Intensity

High Intensity

Match Data

Match Data

0-15 15-30 30-45 45-60 60-75 75-90

Accelerations + Decelerations

0-15 15-30 30-45 45-60 60-75 75-90

Accelerations + Decelerations

0-15 15-30 30-45 45-60 60-75 75-90

0-15 15-30 30-45 45-60 60-75 75-90

HI (WP) HI (WOP) HI (BOP)

HI (WP) HI (WOP) HI (BOP)

MEDICAL READINESS

Before any assumptions are made about whether

the training week can be carried out as planned,

it is important that every player is given a full

‘MOT’ on the first day back after a game. Whilst

an ‘MOT’ is a series of assessments that a car

must pass when they reach a certain age in order

to be deemed road worthy, it makes sense to

implement a series of medical assessments with

each and every player prior to the first training

session to give both players and coaches piece

of mind that they are in full working order prior

to the start of the training week.

Pelvic alignment, ankle & calf mobility/flexibility,

hamstring flexibility and adductor strength

assessments should all be performed with

players at the beginning of each week where any

deviations away from the norm are then treated

and re-assessed immediately.

PELVIC ALIGNMENT

The leg length test is a quick and simple measure

of a players’ pelvic alignment. Whilst it is likely

that players with poor pelvic alignment will be

experiencing discomfort in the lower back or

buttocks which could potentially radiate down

the leg or sometimes even be felt in the ankle

or foot, left undetected a ‘rotated pelvis’ can

significantly hinder performance and put players

at an increased risk of soft tissue injuries.

To perform the test player lays flat on their back

on a bed with ankles hanging over the end of the

bed. With hands around ankles, pull both legs

down and observe for a difference in leg length.

Using a tape measure, measure the length

from the umbilicous to the tip of the medial

malleolous on the right leg and the left leg and

compare results in centimetres or inches.

It is important to know whether players have a

structural leg length discrepancy or a functional

leg length discrepancy. A structural leg length

discrepancy means that one leg is simply

longer than the other. A functional leg length

discrepancy is when the pelvis has rotated and

can therefore be treated. A discrepancy of more

than a quarter of an inch or 0.6 centimetres

is indicative of poor alignment and should be

treated and managed accordingly.

ANKLE & CALF MOBILITY / FLEXIBILITY

The knee to wall test is a quick and simple

measure of a players ankle and calf mobility /

flexibility. It is a fantastic tool for anyone that has

had a history of ankle or calf injuries in addition

to identifying players at sudden risk.

To perform the test, place a ruler or tape measure

against a wall. Barefooted, a player touches

their knee and toes against a wall and slowly

drags their toes back and away, ensuring their

heel stays down and on the ground. Player then

moves back as far as they can until they can only

just hold their heel down while touching their

knee to the wall. Record how many centimetres

the toes are from the wall and repeat with the

other foot.

It is important to establish what is normal

for each player so that the score each week

identifies any deviations that can be treated but

a general guide for footballers is between 10-

12cm. Anyone below 8cm should be given more

specific treatment and managed accordingly.

HAMSTRING FLEXIBILITY

The sit and reach test is a quick and simple

measure of the lower back and hamstring

muscles. The test is important as tightness

in this area can have a detrimental affect on

performance and increase the risk of injury.

Whilst there are a few variations of the test given

the fact that people with long arms and short

legs would get a better result, the test should be

performed using the traditional method where

the scoring begins at the point of the feet.

To begin, player sits down with legs stretched

out, knees locked and pressed flat to the floor,

barefooted and soles of feet flat against box.

Reach forward (with hands either on top of each

other or side by side palms facing downwards) as

far as possible along the measuring line. Ensure

knees remain flat to the floor at all times and

hands stay in same line. Hold furthest position

for 1-2 seconds and measure furthest point in

centimetres.

It is important to establish what is normal for

each player so that the score each week identifies

any deviations that can be treated but a general

guide for footballers is between 0-10cm. Anyone

below 0cm should be given more specific

treatment and managed accordingly.



ADDUCTOR STRENGTH

MATCH INTENSITY (SUBJECTIVE)

The adductor squeeze test is a quick and

simple measure of adductor strength. It is an

important test to use as weak adductor muscles

or decreased adductor strength are intrinsic risk

factors for groin injuries.

To perform the test, players lie flat on their

back with feet flat on the bed bent at the knee

at 45 degrees. Using a sphygmomanometer preinflated

to 10mmHg placed between the knees,

squeeze both adductor muscles together and

hold the isometric contraction for 1-2 seconds

recording the results.

It is important to establish what is normal for

each player so that the score each week identifies

any deviations that can be treated but a general

guide for footballers is between 200-270mmHg.

Anyone below 200mmHg should be given more

specific treatment and managed accordingly.

PHYSICAL READINESS

Having undergone a series of simple medical

assessments to identify any deviations away from

the norm, it is important to gather information

about players physical status starting with

the intensity of the previous game for each

individual. This should be done ideally from both

an objective and subjective perspective, prior to

the first training session after a game

As you can see the player in the example has

covered more high intensity distance in the

most recent game compared to the previous 3

games. (693m compared to 658m, 529m, 489m

respectively).

The conclusion that can be drawn from

observing this one parameter alone is that the

demand on the players’ body from this game

may be higher than recent games.

This could mean that the player will be more

fatigued and take longer to recover than

normal. Using the ‘readiness’ system this would

be reflected by an amber light where 1000m

and above for this player is classed as 10, 900m

classed as 9, 800m classed as 8. (Figure 18).

Although the data is fairly consistent when

using the same analysis system, there is a

degree of error based on how frequently

the measurements are taken. Similarly, each

system provider will acquire different results

when measuring the same thing, which should

be taken into consideration and used in

perspective when observing the data and not

necessarily used in isolation.

FIGURE 18: Individual Player Readiness Profile

(Match Intensity : Objective)

From a subjective perspective, asking players

how intense they felt the game was will provide

useful feedback and therefore help to build up

a more accurate picture about how demanding

the game was. A players rating of perceived

exertion or RPE can be acquired simply by asking

them how hard they found the game on a scale

of 1 to 10. (1 being the least intense, 10 being the

most intense)

Figure 19 shows the players subjective RPE score.

As you can see the player felt that the game was

very intense as reflected by a score of 8 and

red light. By examining both the objective and

subjective information relating to the intensity

of the previous game, the player in question may

take longer to recover than normal and should

be closely monitored.

As previously discussed, adhering to the principle

of recovery in the first 48 hours of the training

week should allow for each and every player

to fully recover before commencing the first

training session. Any ‘red lights’ however should

be used for the purposes of further investigation

and if deemed necessary careful management

relating to any intense parts of the training week.


(Match Intensity : Subjective).

HOW ARE YOU FEELING NOW?

Given the fact that the emphasis of the first

training session of the week (match day-4)

following a period of recovery is to allow players

to regain coordination and ease themselves back

into training, gauging how players are feeling

should be assessed with a view to each players

readiness but more specifically to help make

an informed decision about readiness for the

conditioning session the following day. (Match

day-3)

Because of the demanding nature of the

conditioning sessions and in particular the

fact that both muscles and energy systems

are overloaded in the repeated sprints and

conditioning games, it is important that each

player is feeling 100%.

This can be done by asking a series of simple but

relevant questions that will not only help make a

decision about players participation in the most

imminent training session but also help prescribe

any interventions that will aid recovery.

HOW DO YOU FEEL PHYSICALLY?

There is often a strong correlation between a

players’ perceived physical feeling and many

physiological parameters measured.

DO YOU HAVE ANY MUSCLE SORENESS?

MATCH INTENSITY (OBJECTIVE)

From an objective perspective the use of data

relating to ‘intensity’ providing the data is

reliable will start to build a picture about a

players’ readiness to cope with the demands of

the forthcoming session.

Observing parameters such as Total Distance

Covered, Distance Covered at High Intensity,

Sprint Distance and Number of Sprints compared

to previous games should show whether there

has been a significant increase or decrease in

the most recent game. A higher intensity would

suggest that there is a greater demand on that

player.

Figure 17 shows a players’ high intensity

breakdown for each game (bar chart) and

average 15 minute splits for distance covered,

high intensity, sprint distance and sprint number

for the various cycles (cluster of games).

PLAYER A

PLAYER A

Blood levels of the enzyme creatine kinase

which is an indicator of muscle damage is often

high when players experience feelings of muscle

soreness.

HOW DID YOU SLEEP LAST NIGHT?

Sleep is the period when the body is repaired

the most so a good sleep often correlates with

enhanced recovery and regeneration.

WHAT HAS YOUR DIET BEEN LIKE IN

THE LAST 48 HOURS?

If players consume appropriate quality and

quantity of foods and fluids post game, energy

levels are restored, muscles are repaired,

inflammation is reduced which correlates with a

feeling of wellness.



Figure 20 shows the players perception of how

they are feeling immediately before the first

training session of the week following a higher

intensity game than normal and a period of rest.

As you can see in response to the 4 questions the

player feels slightly low on energy physically, has

relatively little soreness, has had an excellent

sleep in their opinion and consumed appropriate

quantity and quality of food and fluids.

The conclusion that can be drawn for this player

is that there is no real concern as to whether they

can participate in training given that the session

is not demanding or high intensity, and providing

the player is sensible, follows appropriate

nutrition, recovery and sleep strategies they

should be ready to perform to their full capacity

in the conditioning training session the following

day

ed

stantly


(Wellbeing : Subjective)

nd the drain of all your energy or it can be part of the reason you are successful.

PLAYER A

Decide what

you want to measure

DAY OF CONDITIONING TRAINING SESSION

Having identified whether players have

recovered sufficiently in their opinion from the

game, deemed ‘ready’ and taken part in the first

‘light’ training session of the week, it is important

to do one more final check for piece of mind

before the most intense training session of the

week: the conditioning training session. (Match

day-3)

This should be done primarily by repeating the

wellbeing questions with any players who had

‘red lights’ to make sure that there has been an

improvement.

Secondly, and perhaps more importantly by

performing the reactive strength index test

(RSI). The RSI is an objective, non-invasive, quick

and easy to use assessment that measures the

readiness of the neuromuscular system, more

specifically the speed of messages from the

brain to the muscles. When players are fatigued,

messages from the brain to muscles slow down,

causing a delay in the speed in which muscles

contract.

Even the slightest delay in the messages from the

brain to the muscle increases the risk of injury.

Performing Explosive actions such as crossing,

shooting, jumping, sprinting, turning when the

neuromuscular system is fatigued can lead to a

player getting injured and inhibit performance

dramatically. at any location

Record data instantly

THE REACTIVE STRENGTH INDEX (RSI)

The Reactive Strength Index test is performed

following a short warm up where the player

stands on a 30cm box steps off and immediately

jumps up vertically as high as possible on landing.

Players perform just 3 jumps to ensure that the

training session is not compromised, where the

best score is recorded. A RSI score significantly

lower than normal may indicate a delay in the

firing of signals from the brain to the active

muscles.

Figure 21 shows the players RSI score prior to

the start of the conditioning training session.

As you can see it would appear that the players

neuromuscular system may still be fatigued.

Whilst the player reports to be feeling good it is

not necessary to withdraw them from training

but it would be advisable for them to avoid

any explosive or high intensity training to avoid

sustaining a needless injury.

Having completed the process of determining

how hard the previous game was for each player,

how they felt prior to the first training session

and assessed the readiness of the neuromuscular

system we are presented with a simple readiness

profile for each player.


(Reactive Strength Index : Objective).

Instantly view

PLAYER

results

A

as they are captured

Figure 22 shows each players individual

‘readiness’ profile categorised into positions:

goalkeepers, defenders, midfielders, attackers.

From this profile it is possible to observe both

individual trends and make informed decisions

about the forthcoming conditioning training

session quickly and precisely.

As you can see from this example, there are just

2 players who appear to be in need of special

consideration when planning the finer detail of

the session.

Easily spot trends or anomalies

using the traffic light interface

FIGURE 22: Team Readiness Profile

Choose individual or pre saved groups of

variables.

Capture information digitally anywhere using

iPhone, iPad, Blackberry or laptops

The data is immediately pushed to the system offering

instant graphic feedback everyone can understand.

Easily compare the most recent results with historical data

Both individual and positional differences

stand out and allow you to make an informed

decision about training sessions



THE READINESS TO TRAIN DATABASE

The Fit for every game ‘Readiness’ System identifies both team and individual trends using simple objective

assessments whilst also taking into account the subjective perspective of the players.

It is not a tool to stop players training but a tool that helps coaches make informed decisions about the

intensity, duration and type of activities appropriate for each and every player.

d

tantly

the drain of all your energy or it can be part of the reason you are successful.

Decide what

you want to measure

Record data instantly

at any location

Instantly view results

as they are captured

Easily spot trends or anomalies

using the traffic light interface

SELECT A PLAYER

Select a player by clicking on their profile picture to enter

readiness data. Information can be captured digitally using

Laptop, Ipad, Iphone, Blackberry or Android

Choose individual or pre saved groups of

variables.

Capture information digitally anywhere using

iPhone, iPad, Blackberry or laptops

RECORD DATA

Input training or match data and player response to

readiness questions and view profile immediately in real

time. A green traffic light signal indicates that the player is

good to go, an amber The traffic data is light immediately signal pushed indicates to the system that offering the

player should be treated instant with graphic caution feedback and everyone a red can traffic understand. light

signal indicates that Easily there compare is a cause the most for recent concern. results with historical data

MAKE INFORMED DECISIONS

Observe how goalkeepers, defenders, midfielders and

attackers are responding to training and games and make

an informed decision about any individuals with red flags.

Both individual and positional differences

stand out and allow you to make an informed

decision about training sessions

74 75

IT’S NOT THE WILL TO WIN THAT MATTERS, EVERYONE HAS THAT

IT’S THE WILL TO PREPARE TO WIN THAT MATTERS

76 77

PREVENTION

PREPARATION

Having determined how each player has returned to pre-season training through testing

and identified how to assess each players’ response to training and games through the

various ‘readiness’ assessments, it is important to recognise how to prepare players to

optimise performance and further prevent any unnecessary injuries.

Given both the multi-directional nature of the game of football in addition to what

happens following each training session or game and leading up to the next, preparation

and more specifically preparation exercises are an essential part of performance and

injury prevention.

Whenever a player performs football actions, there is a lot of stress placed on

joints, ligaments, tendons and muscles so it is not uncommon for players to report

inflammation, tightness or discomfort somewhere in the body after training or prior to

training the following day.

Although this is not always a problem, over time

inflammation can restrict movement around a

joint, tightness can cause muscle imbalances

and changes in posture and discomfort can

cause an individual to change their normal gait,

running style or posture to compensate for the

discomfort that they are experiencing.

Similarly, whilst each individual is different

and will respond to training in a different way,

players often spenda significant amount of time

in a seated position before training whether it

be driving to work, eating breakfast or chatting

with team mates in the dressing room. Spending

too long in this positionis not ideal for general

posture, and it encourages key muscle groups

to act differently to how they are required to act

when performing football actions.

Preparation exercises should therefore form

part of a players’ daily pre-training routine

with the aim of improving posture, improving

mobility in some joints whilst stabilising others

and stimulating the key muscle groups that are

responsible for specific football actions.

PREPARATION EXERCISES

Before considering which exercises to use, It is

important to remember that every individual is

different so there is not one set of exercises for

all players as each player will require a slightly

different stimulus.

The following categories of exercises however

are those most commonly used to rectify many

of the issues players will encounter in response

to training and spending long periods in a seated

position and will send players onto the training

pitch primed and ready to perform.


2.3 PREPARATION 79

FOAM ROLLER

BACK MOBILITY

Given the jarring nature of the sport and the

number of accelerations, decelerations, changes

in direction and rotations that occur during

training and games, players will undoubtedly

experience tightness in muscles that will

occasionally have a negative effect on their

ability to move and coordinate their body fully.

The use of foam rollers of all major muscle

groups both immediately after training to

boost recovery, and prior to training helps to

increase blood flow, remove waste products

from muscles, iron out knots in muscle tissue and

increase mobility by lengthening the sheath that

surrounds muscle fibres.

The sheath known as “myofascia” if tight

can inhibit muscle length particularly during

explosive movements causing a sensation or

even occurrence of muscle tissue damage.

Ironing out knots and releasing tightness in

overactive muscles will therefore increase range

of movement around a joint and ultimately

improve mobility.

Whilst there are numerous ways to use a foam

roller, the following information provide

examples of some key parts of the body in which

foam rollers should most frequently be used. A

full series of foam roller exercises can be seen in

the appendix.

THORACIC SPINE

GLUTES

To enable messages from the brain to travel

to active muscles in order to perform football

actions effectively, nerve impulses must pass

seamlessly through the spinal column. For this

to happen it is important to maintain a typical

‘S’ bend so that each segment (joint) of the

spine and each shock absorber (disc) between

each segment are lengthened and assembled

appropriately.

Unless a conscious effort is made to maintain

healthy posture, spending too long in a seated

position can cause players to ‘slouch’ placing the

spine in an unnatural position where segments

and discs become ‘squashed’ potentially

affecting the pathway of nerve impulses.

Back Mobility exercises help to lengthen and

align the joints of the spine and switch on both

lower back and deep abdominal muscles and

should form part of every players’ daily routine.

Whilst there are many variations and

combinations of exercises widely used, the

following information provides an example of

some simple exercise that can be performed. A

full series together with a description of how to

perform back mobility exercises can be seen in

the appendix.

BACK ROLLS

SINGLE LEG SIDE STRETCHES

IT BAND

CAT STRETCHES


2.3 PREPARATION 81

GLUTE ACTIVATION

CORE STABILITY

The gluteal muscles are the strongest muscles in

the human body. Whilst their primary role is to

stabilise the hip, pelvis and knee joints and also

generate force particularly when accelerating,

they also play a key role together with the lower

back and deep abdominal muscles (core) in

keeping the spine in a stable position.

The deep abdominal muscles commonly referred

to as the ‘core’ are responsible for stabilising

the body when performing football actions and

changing direction effectively. Similar to the

glutes, unless players make a conscious effort to

activate the core when sitting for long periods,

they may switch off.

Unless players make a conscious effort to

activate ‘Glute’ muscles when sitting for long

periods, they may switch off. Inability of the

Glutes to fire makes the knee joint vulnerable,

causes the hip flexors to tighten which places

a greater demand on the hamstrings and can

cause the lower back to bear the brunt of any

explosive actions.

Performing glute exercises initially in a supine

position to check that they are firing correctly

before performing upright and more functional

exercises will help to prime players for dynamic

football actions.

Whilst there are many variations and ways in

which glute exercises can be performed, the

following information provide an example

of some simple exercise that can be used to

prepare players for the demands of the game.

A full series of Glute Activation exercises can be

seen in the appendix.

ALTERNATING SINGLE LEG BRIDGE

SINGLE LEG LOWERS

Performing static core stability exercises before

progressing to more challenging, dynamic

and functional movements will help reduce

the amount of shearing and rotational forces

that are transmitted through the body that will

ultimately help reduce the risk of injury but also

make movement more efficient.

When performing core stability exercises it is

important to concentrate on activating the glute

muscles simultaneously as combined they will

help protect the spine and maintain a healthy

posture.

Whilst there are many variations of core exercises

widely used complete with progressions, the

following information provides an example of

some basic exercises that can be performed

prior to performing more functional movements.

A full series of core exercises can be seen in the

appendix.

PLANK WITH MOVEMENT

SIDE PLANK WITH MOVEMENT

BAND SIDE WALKS

HEEL TAPS


2.3 PREPARATION 83

FUNCTIONAL MOVEMENT

Given the dynamic nature of the game and the

random, spontaneous movements that occur it is

important that players prime themselves for such

movements by mimicking the type of movement,

the range that they will have to move through

and also the intensity at which they are likely to

be performed prior to entering the training pitch.

Providing players have released tightness by

performing foam roller exercises, mobilized

their spine via a range of back mobility exercises

and activated both glute and core muscles,

performing functional movements will help to

energize the body and fully prepare them for the

demands of both training and the game.

SQUAT

Whilst there are many functional exercises that

can be used, the following information provides

an example of some simple exercises that can be

used. A full series of functional exercises that can

be performed can be seen in the appendix.

MULTI-DIRECTIONAL LUNGE

MULTI-DIRECTIONAL JUMP & HOLD


2.3 PREPARATION 85

PRE TRAINING PREPARATION EXERCISES

Given both the multi-directional nature of the game of football in addition to what happens following each

training session or game and leading up to the next, preparation and more specifically preparation exercises

are an essential part of performance and injury prevention.

Preparation exercises should therefore form part of a players’ daily pre-training routine with the aim of

improving posture, improving mobility in some joints whilst stabilising others and stimulating the key muscle

groups that are responsible for specific football actions

FOAM ROLLER

BACK MOBILITY

GLUTE ACTIVATION

CORE STABILITY

FUNCTIONAL MOVEMENT

The use of foam rollers of all major

muscle groups both immediately

after training to boost recovery, and

prior to training helps to increase

blood flow, remove waste products

from muscles, iron out knots in

muscle tissue and increase mobility

Back Mobility exercises help to

lengthen and align the joints of

the spine and switch on both

lower back and deep abdominal

muscles allowing messages from

the brain to the muscles to travel

seamlessly along the spinal cord for

effective control and coordination

of movement

The glutes are one of the strongest

and most dominant muscles in the

human body. Performing glute

exercises regularly will help to

make sure they don’t switch off and

prime players for dynamic football

actions and protect many muscles

that they connect to

Performing core stability exercises

prior to more challenging dynamic

and functional movements will

help reduce the amount of shearing

and rotational forces that are

transmitted through the body that

will ultimately help reduce the risk

of injury but also make movement

more efficient.

Performing functional movements

that mimic the random and

spontaneous movements that

players will experience and at the

same intensity will help to energize

the body and fully prepare them for

the demands of both training and

the game.

86 87

CONDITIONING

3.1 Team Training

3.2 Individual Training

88 89

WE HAVE TO REMEMBER, THAT IF WE DON’T RUN

WE ARE NOTHING

90 91

CONDITIONING

TEAM TRAINING

Having highlighted the need for planning and the importance of implementing the

prevention process to help optimise the quality of each training session and avoid

unnecessary injuries, it is important to focus on conditioning and consider the most

appropriate type of training for both the team and individuals.

The following chapter considers the impact of every component of each training

session within a ‘typical training week’ using the football periodisation model. It

identifies primarily how players are likely to be responding each day and therefore

what type of training should be implemented to fulfil the aim and objectives of the

training philosophy.

There are many different opinions regarding how teams should train and what a typical

training week should consist of all with merits and shortcomings. Providing there is

sound rationale behind the philosophy, players remain injury free and maintain a

high level of performance throughout the season it may be argued that the correct

approach is being implemented.

Given the fact that there are different

approaches, coupled with the fact that the

intensity of academy games are significantly

less intensive to that of first team games and

academy players have to fulfil educational

requirements at specific times within the

training week, an ‘alternative training week’ will

also be discussed.

It is important to understand at this point that

when implementing the ’ideal training week’

and therefore following the principles of the

football periodization model to the letter, there

should be less of a requirement to consider

individual needs and also less reliance on

other aspects of training such as prevention

and regeneration strategies as players should

always avoid ‘fatigue’.

When implementing the ‘alternative training

week’ however, it is likely that there will be a

greater requirement to consider individual

needs particularly those individuals that are

playing regularly, and there will be more

reliance on finding ways to accelerate the

regeneration process.

For both options however, each day has been

given serious thought based on underpinning

scientific principles and if implemented

correctly, players should be more alert and

responsive to information given to them on the

training pitch, fresher and more able to transfer

that information to good effect in the game.


3.1 TEAM TRAINING 93

‘A TYPICAL TRAINING WEEK’

A Typical Training Week is where there is a match

on a Saturday, no midweek game and a match the

following Saturday, so the training philosophy

can be implemented fully.

Regardless of playing position, performing high

intensity intermittent activity for a period of 90

minutes on a match day will undoubtedly place

a physiological demand on players. Depletion of

energy stores, micro trauma (damage) to muscle

fibres and build-up of metabolic waste that causes

further damage are therefore key elements that

need to be overcome in preparation for the next

training session or game.

With this in mind coaches need to plan each

training session meticulously to ensure that the

correct type of training is performed or avoided

at the correct time.

The following information illustrates the

recommended intensity of each training day using

a bar chart to highlight when it is appropriate to

work at a high intensity and when it is appropriate

to work at a moderate or low intensity in order to

peak in the game.

Similarly, every component of training that

coaches use universally have been tabulated

together with specific ‘guidelines’ as to how and

when it is appropriate to perform each specific

component.

Adherence to the guidelines will ensure that the

quality of each training session is high, players

will remain injury free, they will get the desired

training effect from each conditioning training

session and peak at the most important time of

the week - Match day.

TEAM TRAINING

IDEAL

High

Moderate

Light

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

Frequency

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

Intensity Game Light Off Light High

Light /

Mod

Light

Game

Duration 90 mins 30 mins Off 45 mins 75 mins 60 mins 45 mins 90 mins

Warm up

Fast

Actions

Mobility Off Mobility

Jumping &

Landing

Mobility

Fast

Actions

Fast

Actions

Sprints Yes No Off No Yes No Yes Yes

Technical Yes Extensive Off Extensive Intensive Extensive Intensive Yes

Tactical Visual No Off No No Yes Yes Visual

Possession

games

Conditioning

games

Crossing &

shooting

Yes No Off Yes No Yes No Yes

No No Off No Yes Underload No No

Yes No Off No Yes No Yes Yes

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH



MATCH DAY + 1 : SUNDAY

RECOVERY TRAINING

MATCH DAY + 2 : MONDAY

REST

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

High

High

Moderate

Moderate

Light

Light

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

WHAT COACHES CAN EXPECT FROM PLAYERS:

Many players find it difficult to sleep after a game and will

feel tired the next day. Energy levels will be low and most

players will be experiencing stiffness and soreness in muscles

and joints.

WHAT PLAYERS CAN EXPECT FROM COACHES:

Performing some form of exercise that encourages blood

flow to and from working muscles will help to remove the

build up of waste that accumulates during a game.

Providing players are pain free and able to perform weight

bearing exercise, participating in functional movements

albeit in a controlled environment, at low intensity and for

a short duration will help to realign muscle fibres specific

to the way in which they are required to work when playing

football.

Intensity

Duration

Warm up

Sprints

Technical

Tactical

Possession

games

Light

30 mins

Mobility

No

Extensive

No

No

RECOVERY

48 hours post game is a critical period for the body as it needs

as much energy as possible to go to repairing damaged

muscle fibres. Many players will be experiencing DOMS

(Delayed Onset of Muscle Soreness) and may also start to

feel the effects of any knocks from the Saturday game.

Having performed a recovery training session to help combat

the physiological load on the body, the day after the game,

it is important that players relax and switch their thinking

away from football and spend time with family and friends in

a change of environment.

Regardless, it is important for players to understand that

they need to be professional and consume the correct type

and quantity of food and fluids throughout the day to fully

replenish energy stores and repair damaged muscle fibres.

Intensity

Duration

Warm up

Sprints

Technical

Tactical

Possession

games

Off

Off

Off

Off

Off

Off

Off

A hip mobility warm up and extensive technical practice

should be sufficient to help players recover without

consuming too much energy. Any explosive actions such as

sprinting, crossing, shooting should be avoided.

Conditioning

games

Crossing

& shooting

No

No

Conditioning

games

Crossing

& shooting

Off

Off



MATCH DAY - 4 : TUESDAY

TECHNICAL

MATCH DAY -3 WEDNESDAY

CONDITIONING

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

High

High

Moderate

Moderate

Light

Light

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH


Following a day off players are potentially the least mobile

and least flexible as muscles tend to shorten following

vigorous activity (game) and a period of relative inactivity.

Some players may still be carrying knocks from the Saturday

game and the Central Nervous System may still be ‘fatigued’

which means that the message from the brain to the muscles

are delayed.


The emphasis of this session should be on ‘restarting’ the

engine, regaining coordination whilst consuming as little

energy as possible to ensure full recovery prior to the

conditioning training session the next day.

A hip mobility warm up to increase range of movement,

an extensive technical practice to ease players back into

football movements, a tactical review based on observations

from the previous game and possession games in underload

should be performed.

Coaches should however avoid any explosive actions such as

sprinting, jumping, crossing and shooting where possible to

avoid unnecessary injury.

Intensity

Duration

Warm up

Sprints

Technical

Tactical

Possession

games

Conditioning

games

Crossing

& shooting

Light

45 mins

Mobility

No

Extensive

No

Yes

No

No


Players should now feel fresh having fully recovered from

Saturdays’ game. There may still be players who are still

carrying knocks who need to be given special consideration,

but having participated in light intensity training the day

before most players should have removed any remaining

waste products, have sufficient tension in their muscles, and

regained coordination.


The emphasis of this session should be on high intensity short

duration bouts of football specific practices. A high tempo

warm up containing some jumping and landing, an intensive

technical practice, sprinting, shooting and conditioning

games should therefore form the basis of each conditioning

session.

It is important that coaches avoid too many practices prior to

the conditioning games as these should be the main focus of

the session to enhance football fitness.

Intensity

Duration

Warm up

Sprints

Technical

Tactical

Possession

games

Conditioning

games

Crossing

& shooting

High

75 mins

Jumping &

Landing

Yes

Intensive

No

No

Yes

Yes



MATCH DAY - 2 : THURSDAY

TACTICAL

MATCH DAY - 1 : FRIDAY

TACTICAL

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

High

High

Moderate

Moderate

Light

Light

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH


Players are potentially less mobile and less flexible than

normal following the conditioning session and some players

may also be experiencing stiffness in joints and muscles.

Intensity

Duration

Light / Mod

60 mins


Players should feel fresh and full of energy. Having increased

blood flow and worked for a short duration the day before

players should also have got rid of any soreness.

Intensity

Duration

Light

45 mins

Similarly, the Central Nervous System may still be ‘fatigued’


will be delayed.


The emphasis should be on ‘restarting’ the engine again,

regaining coordination and performing any high intensity

activities in short blocks.

A hip mobility warm up, extensive technical practice, team

organisation should be performed in addition to either

possession games or conditioning games in underload.

Warm up

Sprints

Technical

Tactical

Possession

games

Mobility

No

Extensive

Yes

Yes


The emphasis should be on getting the body to think and

move fast to prepare for a fast start to the game the following

day.

A fast feet warm up, an intensive technical practice, team

organisation and large sided games should be performed.

Similarly, as players are at their freshest it is safe to perform

crossing/shooting exercises albeit as part of the session but

the number of actions should be kept low with lots of rest.

Warm up

Sprints

Technical

Tactical

Possession

games

Fast Actions

Yes

Intensive

Yes

No

Sprinting, crossing & shooting and any other explosive actions

should be avoided to prevent any unnecessary injuries.

Conditioning

games

Underload

Conditioning

games

No

Crossing

& shooting

No

Crossing

& shooting

Yes



CONDITIONING

TEAM TRAINING ALTERNATIVE

TEAM TRAINING

ALTERNATIVE

When implementing the ‘ideal training week” of the football periodization model, it

is important to adhere to the guidelines for every component of training each day to

ensure that players are always fresh going into a game.

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

Given the fact that some coaches prefer to adopt a different structure to that of the ‘ideal

training week’ and also that academy players have to fulfil educational requirements at

specific times within the training week (often Match Day -3 Wednesday) it is important

to understand how the football periodization model can be adapted to good effect.

High

This is not an ideal scenario as it places a greater emphasis on prevention and

regeneration strategies such as readiness and preparation to train in addition to

players adherence to nutrition and recovery.

Moderate

But, if implemented correctly the ‘alternative training week’ by adhering to similar

guidelines relating to the components of training of the ‘ideal training week’ will allow

players to progress in the same way for the full duration of the season.

Light

Frequency

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

Intensity Game Off Light High Off Moderate Light Game

Duration 90 mins Off 30 mins 75 mins Off 60 mins 45 mins 90 mins

Warm up

Fast

Actions

Off

Mobility

Jumping &

Landing

Off

Mobility

Fast

Actions

Fast

Actions

Sprints Yes Off No Yes Off No Yes Yes

Technical Yes Off Extensive Intensive Off Extensive Intensive Yes

Tactical Visual Off Video Underload Off Underload Underload Visual

Possession

games

Conditioning

games

Crossing &

shooting

Yes Off No No Off Underload Boxes Yes

No Off No Offload Off Underload Underload No

Yes Off No Yes Off No Yes Yes

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH



MATCH DAY + 1 : SUNDAY

REST

MATCH DAY +2 : MONDAY

RECOVERY/TECHNICAL

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

High

High

Moderate

Moderate

Light

Light

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

Whilst the benefits of performing a structured recovery

training session are substantial to help combat the

physiological load on the body, it may be advantageous to

allow players to sleep for longer to enhance recovery, switch

their thinking away from football and spend time with family

and friends in a change of environment.

Regardless, it is important for players to understand that they

need to be professional and consume the correct type and

quantity of food and fluids throughout the day, and perform

some light intensity exercise that encourages blood flow

to and from working muscles to help remove any waste

products. (walking, cycling, jogging, swimming)

Intensity

Duration

Warm up

Sprints

Technical

Tactical

Off

Off

Off

Off

Off

Off


48 hours post game is a critical period for the body as it needs

as much energy as possible to go to repairing damaged

muscle fibres.

During this time players are potentially the least mobile and

least flexible as muscles tend to shorten following vigorous

activity.

Many players will be experiencing DOMS (Delayed Onset of

Muscle Soreness) and may also be carrying knocks from the

Saturday game.

The Central Nervous System is often still ‘fatigued’ which

means that the message from the brain to the muscles will

be delayed.

Intensity

Duration

Warm up

Sprints

Technical

Tactical

Light

30 mins

Mobility

No

Extensive

Videao

Possession

games

Conditioning

games

Crossing

& shooting

Off

Off

Off


The emphasis should therefore be on ‘restarting’ the engine,

regaining coordination whilst consuming as little energy as

possible to enhance recovery.

A hip mobility warm up and extensive technical practice

should be sufficient whilst any explosive actions such as

sprinting, crossing, shooting should be avoided.

Possession

games

Conditioning

games

Crossing

& shooting

No

No

No



MATCH DAY -4 : TUESDAY

CONDITIONING

MATCH DAY -3 : WEDNESDAY

REST

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

High

High

Moderate

Moderate

Light

Light

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH


Most players should now feel better having performed some

light exercise the day before but there may still be players

who are not fully recovered who need to be given special

consideration.


The emphasis of this session for those deemed able should

be on high intensity short duration bouts of football specific

practices. A high tempo warm up containing some jumping

and landing, an intensive technical practice, sprinting,

shooting and conditioning games should therefore form the

basis of each conditioning session.

It is important for coaches to avoid too many practices prior

to the conditioning games as these should form the main

focus of the session to enhance football fitness.

Intensity

Duration

Warm up

Sprints

Technical

Tactical

Possession

games

High

75 mins

Jumping &

Landing

Yes

Intensive

Underload

No

Whilst the benefits of performing a structured recovery

training session are substantial to help accelerate recovery

from the conditioning session, it may be as beneficial to

encourage players to perform a recovery session in their own

environment.

This allows players to maintain freshness of thought having

completed the ‘physical’ element of the training week

they can arrive back to training following a ‘rest’ day with

preparation for the forthcoming game firmly in mind.

Again, it is important for players to understand that they

need to be professional and consume the correct type and

quantity of food and fluids throughout the day, and perform

some light intensity exercise that encourages blood flow

to and from working muscles walking, jogging, cycling, and

swimmimg.

Intensity

Duration

Warm up

Sprints

Technical

Tactical

Possession

games

Off

Off

Off

Off

Off

Off

Off

Any players still feeling the effects of the game should still

participate in the session albeit with modifications as opposed

to being withdrawn. For example, this can be achieved by

performing 50% of the conditioning games.

Conditioning

games

Crossing

& shooting

Overload

Yes

Conditioning

games

Crossing

& shooting

Off

Off



MATCH DAY -2 : THURSDAY

TACTICAL

MATCH DAY -1 : FRIDAY

TACTICAL

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

High

High

Moderate

Moderate

Light

Light

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH

SAT

MATCH

SUN

MD +1

MON

MD +2

TUES

MD -4

WEDS

MD -3

THURS

MD -2

FRI

MD -1

SAT

MATCH


Although the intensity of the conditioning session 48 hours

prior is not the same in terms of demand on the body

compared to a game, the objective of the conditioning

sessions are to overload the players to get a training effect.

Players are therefore potentially less mobile and less flexible

than normal on the first session back after a day off and some

players may also be experiencing DOMS (Delayed Onset of

Muscle Soreness).

Similarly, the Central Nervous System may still be ‘fatigued’


will be delayed.


The emphasis should be on ‘restarting’ the engine again,

regaining coordination and performing any high intensity

activities in short blocks.

Intensity

Duration

Warm up

Sprints

Technical

Tactical

Possession

games

Moderate

60 mins

Mobility

No

Extensive

Underload

Underload


Players should feel fresh and full of energy. Having increased

blood flow and worked for a short duration the day before

players should also have got rid of any soreness.


The emphasis should be on getting the body to think and

move fast to prepare for a fast start to the game the following

day.

A fast feet warm up, an intensive technical practice, team

organisation and large sided games should be performed.

Similarly, as players are at their freshest it is safe to perform

crossing/shooting exercises albeit as part of the session but

the number of actions should be kept low with lots of rest.

Intensity

Duration

Warm up

Sprints

Technical

Tactical

Possession

games

Light

45 mins

Fast actions

Yes

Intensive

Underload

Boxes

A hip mobility warm up, extensive technical practice, team

organisation should be performed in addition to either

possession games or conditioning games in underload.

Sprinting, crossing & shooting and any other explosive actions

should be avoided to prevent any unnecessary injuries.

Conditioning

games

Crossing

& shooting

Underload

No

Conditioning

games

Crossing

& shooting

Underload

Yes



CONDITIONING

THE CONDITIONING TRAINING SESSION

Having highlighted the intricacies of the training week, what coaches can expect from

players each training session and vice versa, it is important to fully understand how to

implement the conditioning training session given the fact that it is the most intense

part of the week, and the one session each week in which the aim is to improve players’

fitness levels.

Each component of the conditioning training session will be discussed in detail

together with progressions each week of each cycle using the football periodisation

model to ensure that players improve their level of fitness over the course of the full

season. Similarly, because players need to be fresh when performing the conditioning

training session, fresh going into games and to ensure that there is the desired training

effect following each conditioning training session, every component of each ‘nonconditioning’

training session will also be discussed.

As discussed in the introduction, Football is and

always has been an intensity sport involving 90

minutes of explosive actions such as accelerating

and decelerating followed by less intensive

actions like jogging and walking.

Over the course of the game both the intensity

and frequency of explosive actions tend to

reduce. Using Crosses (X) as explosive actions

and dashes (-) as recovery periods Figure 23

illustrates a players’ typical response to the

demands of a game over the course of 90

minutes.

At the start of the game players are fresh and

able to perform maximal explosive actions as

illustrated by a large cross (X) and recover fairly

quickly as illustrated by three dashes (---). As the

game progresses however and fatigue develops

the players’ explosive actions not only become

less explosive, as illustrated by a smaller cross

(x), but players are also less able to recover

quickly as illustrated by 6 dashes (------).

As a consequence, the ability of players to

execute the game plan for the full duration of

the game is reduced. We as coaches don’t want

that to happen, we want to be able to pass the

ball with pace and accuracy for the whole game,

we want to be able to press the opposition in the

last 10 minutes in the same way as we do in the

first ten minutes and implement everything we

prepare for during the training week for the full

duration of the game.

You will remember that the aim of the football

periodisation model and more specifically the

conditioning training sessions are to develop

players that can maintain and improve explosive

actions (Large crosses) and also maintain and

improve quick recovery (fewer dashes).

To maintain explosive actions it is important to

consistently perform repeated sprints with small

rest periods and to improve explosive actions it

is important to consistently perform repeated

sprints with large rest periods.

To maintain quick recovery it is important to

consistently perform large and medium sided

games and to improve quick recovery it is

important to consistently perform small sided

games.

Figure 25 illustrates when each type of training

should be performed during the conditioning

sessions each ‘typical week’ of a typical six week

cycle

FIGURE 23: Typical Response to a 90 minute Game

FIGURE 24: Ideal Response to a 90 minute Game



EXPLOSIVITY PREPARATION EXERCISES

FOOTBALL SPRINTS

The game of football is a sport that involves

repeated explosive actions so it makes sense

to prepare players to repeatedly perform such

actions in training. Because of the explosive

nature however, improving explosive actions

such as sprinting in football presents a high risk

of injury if not taken seriously and approached

in the correct manner.

Before considering any form of sprinting the

body and in particular the hamstrings, should be

prepared for sprinting. This does not just mean

that on the day of the conditioning session a

good warm up is required but sprinting, just

like technical, tactical and other aspects of

conditioning need to be planned meticulously.

The principle behind using explosivity

preparation exercises is to start slowly and build

up gradually. From a conditioning perspective,

the aim is to increase and decrease the length

of the hamstrings safely.

This is done by running initially at relatively

slow speed (eg 60%) with large rest periods in

between (eg 60 seconds) for a small number

of repetitions, (eg 6 repetitions) slowing down

over a longer distance (eg 6 metres) therefore

preparing the hamstrings safely for speeding up

and slowing down. For example:

STEP 1

6x60m runs @ 60% of maximum intensity, 6m

deceleration, 60s rest.

Over time the speed of the ‘runs’ are increased,

the rest is decreased, the number of repetitions

are increased and the distance for slowing down

is decreased.

STEP 2


deceleration, 50s rest

The same process is repeated by manipulating

the speed of the runs, the rest period, the number

of repetitions and the distance for slowing down.

STEP 3



STEP 4



STEP 5



Whilst the ultimate aim of Explosivity Preparation

Exercises is to strengthen the hamstrings and

prepare them for maximal explosive actions,

increasing the number of repetitions and

reducing the rest period also helps the body

tolerate and remove the build up of lactic acid

(waste product) that causes fatigue and allows

players to develop the ability to work at a high

intensity for longer.

Once explosivity preparation exercises have

been performed it is safe for players to perform

maximal explosive actions. The key to performing

maximal explosive actions however is to ensure

that they are exactly that: ‘Maximal’!

In a study observing reaction times and maximum

sprinting speed elite athletes were measured using

three different protocols. In protocol one players

had to sprint 15m on their own, in protocol two

players had to sprint 15m against a partner and in

protocol three players had to sprint 15m against a

partner in reaction to a pass, compete for the ball

and finish with a shot at goal, the results of the

study are shown in figure 26.

As you can see, players react fastest when they

are competing against an opponent in a football

setting as opposed to racing an opponent or

sprinting on their own. When developing maximal

explosive actions therefore all of our teams should

focus on football sprints.

During Football sprints two players react to a

ball and compete to be the first one to get to it

and shoot at goal. Football sprints should be

performed initially with minimum rest (10 seconds

in between each action) so that players are forced

to ‘maintain explosive actions’. (Figure 27)

When performing football sprints with minimum

rest for the first time there will be a noticeable

increase in the level of difficulty as there is less

rest (10s) compared to step 5 of the explosivity

preparation exercises (20s).

Similarly the demand is higher when sprinting

for a ball against an opponent compared to

sprinting in isolation as previously discussed.

To ensure that the quality of each action

is maintained it is important to perform an

increase in repetitions but in the form of two

sets. For example:

2x6x15m runs @ 100% of maximum intensity,


Over time, the number of repetitions should then

be increased For example:

2x7x15m runs @ 100% of maximum intensity,


Once players have developed the ability to

‘maintain explosive actions’ this should then be

followed by football sprints with maximum rest

(30-60 seconds in between each action) where

the aim is to ensure players fully recover in order

to ‘improve explosive actions’. (Figure 28)

Similarly, although the average distance

of maximal explosive actions in a game is

approximately 15 metres, all players at some

point in the game will be required to perform

maximum actions less than 15m and more than

15m.

It is important therefore to prepare players for

varying sprint distances For example:

6x5m runs @ 100% of maximum intensity, 30s

rest in between.


rest in between.


rest in between.

FIGURE 25: The Football Periodisation Model

FIGURE 26: Maximum Sprint Speed Study

WEEK 1-2 WEEK 3-4 WEEK 5-6

TRAINING SITUATION 1 TRAINING SITUATION 2 TRAINING SITUATION 3

Explosivity preparation exercises Football Sprints (minimum rest) Football Sprints (maximum rest)

TEST 1 TEST 2 TEST 1 TEST 2 TEST 1 TEST 2

UNDER 15 1.85 sec 1.85 sec 1.80 sec 1.81 sec 1.76 sec 1.75 sec

Large sided conditioning games Medium sided conditioning games Small sided conditioning games





APPLICATION OF SPRINTING EXERCISES

Having explained the logic behind the explosivity

preparation exercises, football sprints with

minimum rest and football sprints with maximum

rest, it is important to discuss exactly how they are

applied within the football periodisation model

and progressed over the course of a season.

You will remember that the model consists of a

series of cycles and each week of each cycle is

given a label starting with pre-season. This helps

coaches know exactly what each week consists

of in order to safely achieve the desired training

effect.

Figure 25 shows the type of sprinting exercises

that are used in a typical cycle, the number of

repetitions, the distance of each repetition,

the speed of each repetition, the deceleration

distance and the duration of rest between each

repetition. It also shows how the number of

repetitions increase over time when repeating

the same type of sprinting exercises.

It is important to understand at this point

however that the explosivity preparation

exercises in pre season (cycle 1) are different to

all other cycles.

In Cycle 1 Weeks 1 and 2 the aim is to safely

prepare players for maximum sprinting and

develop a foundation for more intense work

so players perform explosivity preparation

exercises every training session leading up to the

first game in cycle 1 week 2 and not just during

the conditioning training session. For example:

TRAINING SESSION 1 AND 2

6x60m@60% of maximum intensity, with 60

seconds rest, 6m deceleration













Although players often prepare themselves

for pre-season during the latter stages of the

off season, upon commencing cycle 1 they will

have been relatively inactive entering a period

of higher activity so it is essential that there is

a gradual build up in terms of preparation for

maximum explosive actions.

In Cycle 1 Week 3 having developed a ‘foundation’

for more intense work players are introduced to

football sprints with minimum rest and perform

2 x 6 sprints with 10 seconds rest between each

repetition and 4 minutes rest between each set.

In Cycle 1 Week 4 it is important to repeat the

football sprints with minimum rest but create

an overload so players perform 2 x 7 sprints

with 10 seconds rest between each repetition

and 4 minutes rest between each set.



introduced to football sprints with maximum

rest and perform sprinting exercises of varying

distances with 30, 45 and 60 seconds rest

between each repetition respectively. 6 x 5m, 4

x 15m, and 2 x 25m sprints.

In Cycle 1 Week 6 it is important to repeat

football sprints with maximum rest but create

an overload so players increase the amount of 5

metre sprints and perform 7 x 5m, 4 x 15m, and

2 x 25m sprints.



same football sprints in the same order but with

some important considerations: (figure 30)

In Cycle 2 week 1 players perform explosivity

preparation exercises during the conditioning

training session only. In contrast to Cycle 1 week

1 players are in the flow of training and games

and having performed maximal football sprints

in the previous cycle players ease back from

sprinting by performing step 3 of the explosivity

preparation exercises. (8x40m).

In Cycle 2 week 2 players again perform

explosivity preparation exercises during the

conditioning training session only, but perform

step 4 of the explosivity preparation exercises

(9x30m).

In cycle 2 week 3, players perform 2 x 7 football

sprints with 10 seconds rest in between but

you will notice that this is the same as cycle 1

week 4. This is to make sure players stay within

safe boundaries and repeat the same exercises

before performing an overload of 2 x 8 football

sprints with 10 seconds rest in Cycle 2 Week 4.

IIn Cycle 2 Week 5 players repeat the same

amount of football sprints with maximum rest

as Cycle 1 week 6 but instead of increasing the

amount of 5m sprints in Cycle 2 week 6, players

increase the amount of 15 metre sprints and

perform 7 x 5m, 5 x 15m, 2 x 25m sprints.

Every Cycle thereafter follows the same process.

In weeks 1 and 2 players perform step 3 and

step 4 of the explosivity preparation exercises

respectively. In weeks 3 and 4 each type of

sprinting exercise is repeated in the first week

before increasing in the second week. In weeks

5 and 6 the sprinting exercises are repeated

in week 5 before increasing the amount of 5m

sprints first, followed by 15m, and then 25m

each time thereafter in week 6.

As you can see from figure 31 when this simple

process is applied players gradually perform

more of each type of sprinting exercise as the

season progresses. Providing the application

of the players is to the standard required, the

training effect throughout the season will be

significant.



FIGURE 29: Sprinting Exercises : Cycle 1


11v11 / 8v8 11v11 / 8v8 7v7 / 5v5 7v7 / 5v5 4v4 / 3v3 4v4 / 3v3

1 Preparation

exercises

Preparation

exercises

2x6x15m

(min rest)

2x7x15m

(min rest)

6x5/4x15/ 2x25m

(max rest)

7x5/4x15/ 2x25m

(max rest)

FIGURE 30: Sprinting Exercises : Cycle 2


11v11 / 8v8 11v11 / 8v8 7v7 / 5v5 7v7 / 5v5 4v4 / 3v3 4v4 / 3v3

1 Preparation

exercises

Preparation

exercises

2x6x15m

(min rest)

2x7x15m

(min rest)

6x5/4x15/ 2x25m

(max rest)

7x5/4x15/ 2x25m

(max rest)

2 8x40m 9x30m 2x7x15m 2x8x15m 7x5/4x15/ 2x20m 7x5/5x15/ 2x20m

FIGURE 31: Sprinting Exercises : Cycles 1-6


11v11 / 8v8 11v11 / 8v8 7v7 / 5v5 7v7 / 5v5 4v4 / 3v3 4v4 / 3v3

1 Preparation

exercises

Preparation

exercises

2x6x15m

(min rest)

2x7x15m

(min rest)

6x5/4x15/ 2x20m

(max rest)

7x5/4x15/ 2x20m

(max rest)

2 8x40m 9x30m 2x7x15m 2x8x15m 7x5/4x15/ 2x25m 7x5/5x15/ 2x20m

3 8x40m 9x30m 2x8m 3x6m 7x5/5x15/2x25m 7x5/5x15/3x25m






EXPLOSVITY PREPARATION EXERCISES

Before considering any form of sprinting the body and in particular the hamstrings, should be prepared for

sprinting. This does not just mean that on the conditioning day a good warm up is required but sprinting, just

like technical, tactical and other aspects of conditioning need to be planned meticulously.

6x60m

7x50m

8x40m

9x30m

10x20m

6x60m runs @ 60% Max intensity,

6m deceleration, 60s rest









From a conditioning perspective,

the aim is to increase and decrease

the length of the hamstrings safely.

This is done by running initially

at relatively slow speed (eg 60%)

with large rest periods in between

(eg 60 seconds) for a small number

of repetitions, (eg 6 reps) slowing

down over a longer distance (eg 6

metres) therefore preparing the

hamstrings safely for speeding up

and slowing down.

Over time the speed of the runs

are increased (eg 70%), the rest

is decreased (eg 50 seconds), the

number of repetitions are increased

(eg (7 reps), and the distance for

slowing down is decreased. (eg

5 metres). Such a subtle change

will safely pace more stress on the

hamstrings when accelerating and

decelerating.

Again the process is repeated so

the speed of the runs are increased

(80%) the rest is decreased (40

seconds) the number of repetitions

are increased (8 reps) and the

distance for slowing down is

decreased. (4 metres).

At this point the stride length is

likely to shorten as the intensity

increases when the speed of the

runs are increased (90%) the rest is

decreased (30 seconds) the number

of repetitions are increased (9 reps)

and the distance for slowing down

is decreased. (3 metres).

Whilst the ultimate aim of explo

sivity preparation exercises is

to strengthen the hamstrings

and prepare them for maximal

explosive actions, increasing the

number of repetitions and reducing

the rest period also helps the body

tolerate and remove the build up

of lactic acid (waste product) that

causes fatigue and allows players

to develop the ability to work at a

high intensity for longer.

118 119

FOOTBALL SPRINTS

Players react fastest when they are competing against an opponent in a football setting as opposed to racing

an opponent or sprinting on their own. When developing maximal explosive actions therefore the focus should

always be on football sprints.

MINIMUM REST

When performing football sprints with minimum rest for the first time there will be a

noticeable increase in the level of difficulty as there is less rest (10s) compared to step 5

of the explosivity preparation exercises (20s).

Similarly the demand is higher when sprinting for a ball against an opponent compared

to sprinting in isolation as previously discussed. To ensure that the quality of each action

is maintained it is important to perform an increase in repetitions but in the form of two

sets. For example: 2x6x15m runs @ 100% of maximum intensity, 10s rest in between.

MAXIMUM REST

Once players have developed the ability to ‘maintain explosive actions’ this should then

be followed by football sprints with maximum rest (30-60 seconds in between each action)

where the aim is to ensure players fully recover in order to ‘improve explosive actions’

Similarly, although the average distance of maximal explosive actions in a game is

approximately 15 metres, all players at some point in the game will be required to perform

maximum actions less than 15m and more than 15m.

It is important therefore to prepare players for varying sprint distances For example:

6x5m runs @ 100% of maximum intensity, 30s rest in between.



120 121




more players compared to medium or smaller

sided games, so actions per player are in general

less frequent. (Figure 32) From a conditioning

perspective, playing large sided games first

provide a foundation for more intense medium

sided games (5v5/7v7) and small sided games

(3v3/4v4) and improve the ability to ‘maintain’

quick recovery in a game.

Games should be played in smaller blocks so that

the intensity is higher than a typical game but

more importantly so that it can be maintained

for the full duration of each block. (For example


in between each block.) The duration of each

block should then be increased every time large

sided games are used in a conditioning session.

(For example 3 blocks of 11 minute games with 2

minutes rest in between each block).

FIGURE 32: Actions per minute in large sided game

MEDIUM SIDED CONDITIONING

GAMES





(Figure 33) From a conditioning perspective,

playing medium sided games will further

improve the ability to ‘maintain’ quick recovery

in a game.

Games should be played in smaller blocks to

that of the large sided games as the intensity

is higher by comparison as there are more

explosive actions and the objective is to maintain

the intensity for the full duration of each block.

Because the duration is shorter per block

compared to the large sided games however,

more games should be used. (For example 4

blocks of 5 minute games with 2 minutes rest in

between each block.) The duration of each block

should then be increased every time medium

sided games are used in a conditioning session.

(For example 4 blocks of 5.5 minute games with

2 minutes rest in between each block).

FIGURE 33: Actions per minute in medium sided

games


During Small Sided Conditioning Games


players compared to a 5v5/7v7 game, so actions

per player are a lot more frequent. (Figure 34)

From a conditioning perspective, playing small

sided games will ‘improve’ the ability to recover

quickly in a game. Again games should be played

in smaller blocks to that of the medium sided

games as the intensity is higher by comparison

as there are more explosive actions. Similarly,

because the duration is shorter per block

compared to the medium sided games more

games should be used. (For example 2 sets of


in between each block). In contrast to large and

medium sided games, because the objective is

to ‘improve’ recovery instead of increasing the

duration of the games, every time small sided

games are used in a conditioning session, the

recovery time between each game should be

reduced. (For example 2 sets of 6 blocks of 1

minute games with 1.5 minutes rest in between

each block).

FIGURE 34: Actions per minute in small sided games

PRE-SEASON

This method should be implemented every

conditioning session from the start of pre-season

so that players can get used to performing

football actions and the playing style from day

one.

By the end of pre-season the aim is that players

will be injury free, will have improved both

football and position specific fitness and be able

to maintain a high intensity playing style for the

full duration of the game.

Once this process has been followed once, it

needs to be repeated every conditioning session

each cycle to ensure the effect is first ‘maintained’

and then ‘improved’ for the full season.

When repeating the whole process it is always

important to repeat the duration of the games

used in the last conditioning session before

increasing the duration to gradually and safely

overload each and every player.



FOOTBALL CONDITIONING GAMES

If we as coaches want players to improve all aspects of their game then every aspect of training has to be specfic to the

demands of the game. What can be more specific than simply playing football? By manipulating the type of exercises, the

number of players, the size of area and work to rest ratios will undoubtedly help players improve.

By placing players in this football specific environment they will not only become better at what they have to do technically and

tactically through the information they are given and the problem solving they experience but more importantly when applying

themselves correctly they will develop fitness specific to both the demands of the game and the demands of their position.

LARGE SIDED GAMES



more players compared to medium or smaller

sided games, so actions per player are in general

less frequent. From a conditioning perspective,

playing large sided games first provide a

foundation for more intense medium sided games

(5v5/7v7) and small sided games (3v3/4v4) and

improve the ability to maintain quick recovery in

a game.

MEDIUM SIDED GAMES





From a conditioning perspective, playing medium

sided games will further improve the ability to

maintain quick recovery in a game.

SMALL SIDED GAMES

During Small Sided Conditioning Games (5v5/7v7)

there is less space, less time and less players

compared to a 5v5/7v7 game, so actions per player

are a lot more frequent. From a conditioning

perspective, playing small sided games will

improve the ability to recover quickly in a game.

124 125

APPLICATION OF FOOTBALL CONDITIONING GAMES

Having explained the logic behind the football

periodisation model it is important to discuss

exactly how the model is applied and progressed

over the course of a season.

For ease of implementation the model consists of

a series of cycles and each week of each cycle is

given a label starting with pre-season. This helps

coaches know exactly what each week consists

of in order to create the necessary overload and

safely achieve the desired training effect.

Figures 35, 36 and 37 show the type of

conditioning games that are used in a typical

cycle, the number of games that are used, the

duration of each game and the rest period

between each game.

They also show how the duration of the games or

the rest period between each game are altered

when repeating the same type of conditioning

games.

It is important to understand at this point however

that the illustration is purely hypothetical in

terms of the duration of games as this will change

based on various factors that will be discussed

shortly.

In Cycle 1 Week 1 the aim is to safely introduce

players to large sided conditioning games and

develop a foundation for more intense work so


with 2 minutes rest between games. In Cycle 1

Week 2 it is important to repeat the large sided

conditioning games but create an overload

so players therefore perform 3 x 11 minute

11v11/8v8 games with 2 minutes rest in between.

In Cycle 1 Week 3 having developed a


introduced to medium sided games and perform

4 x 5 minute 7v7/5v5 games with 2 minutes rest


to repeat the medium sided conditioning games

but again create an overload so players perform

4 x 5.5 minute 7v7/5v5 games with 2 minutes rest

in between.



introduced to small sided games and perform 2

x 6 x 1 minute 4v4/3v3 games with 2 minutes rest


to repeat the small sided conditioning games

but again create an overload so players perform

2 x 6 x 1 minute 4v4/3v3 games but because the

emphasis of small sided games is different to that

of large and medium sided games the rest period

between games is reduced from 2 minutes to 1.5

minutes rest in between (Figure 35).



same conditioning games in the same order but

with some important considerations.

As you can see in figure 36 in cycle 2 week 1,


with 2 minutes rest in between but you will notice

that this is the same as cycle 1 week 2. This is to

make sure players stay within safe boundaries

and repeat the same training session to

‘maintain’ their fitness levels before performing

an overload of 3 x 12 minute 11v11/8v8 games

with 2 minutes rest in between in Cycle 2 Week 2

to ‘increase’ fitness levels.

In Cycle 2 Week 3 the same happens with medium

sided conditioning games. Players repeat 4 x 5.5


between to ‘maintain’ before progressing to 4 x 6

minute games with 2 minutes rest in between in

Cycle 2 Week 4 to ‘improve’.

Similarly, the same process is applied with the

small sided conditioning games. In Cycle 2 Week

5 players repeat 2 x 6 x 1 minute games with 1.5

minutes rest in between before they progress

to 2 x 6 x 1 minute games with 1 minute rest in

between.

Every Cycle thereafter follows the same principle

where each type of conditioning game is repeated

in the first week of its cycle before increasing

in the second week. As you can see from figure

37 when this simple process is applied players

gradually perform each type of conditioning

game for longer as the season progresses

Providing the application of the players is to the

standard required, the training effect throughout

the season will be significant.



1

11v11 / 8v8 11v11 / 8v8 7v7 / 5v5 7v7 / 5v5 4v4 / 3v3 4v4 / 3v3

3x10’/

2’ rest

3x11’/

2’ rest


4x5’/

2’ rest

4x5.5’/

2’ rest

2x6x1’/

2’ rest

2x6x1’/

1.5’ rest


1

2

11v11 / 8v8 11v11 / 8v8 7v7 / 5v5 7v7 / 5v5 4v4 / 3v3 4v4 / 3v3

3x10’/

2’ rest

3x11’/

2’ rest

3x11’/

2’ rest

3x12’/

2’ rest

4x5’/

2’ rest

4x5.5’/

2’ rest

FIGURE 37: The Football Periodisation Model : Cycles 1-6

4x5.5’/

2’ rest

4x6’/

2’ rest

2x6x1’/

2’ rest

2x6x1’/

1.5’ rest

2x6x1’/

1.5’ rest

2x6x1’/

1’ rest


1

2

3

4

5

6

11v11 / 8v8 11v11 / 8v8 7v7 / 5v5 7v7 / 5v5 4v4 / 3v3 4v4 / 3v3

3x10’/

2’ rest

3x11’/

2’ rest

3x12’/

2’ rest

3x12’/

2’ rest

3x14’/

2’ rest

3x15’/

2’ rest

3x11’/

2’ rest

3x12’/

2’ rest

3x13’/

2’ rest

3x14’/

2’ rest

3x15’/

2’ rest

4x12’/

2’ rest

4x5’/

2’ rest

4x5.5’/

2’ rest

4x6’/

2’ rest

4x6.5’/

2’ rest

4x7’/

2’ rest

4x7.5’/

2’ rest

4x5.5’/

2’ rest

4x6’/

2’ rest

4x6.5’/

2’ rest

4x7’/

2’ rest

4x7.5’/

2’ rest

4x8’/

2’ rest

2x6x1’/

2’ rest

2x6x1’/

1.5’ rest

2x6x1’/

1’ rest

2x6x1.5’/

1’ rest

2x6x2’/

1’ rest

2x6x2.5’/

1’ rest

2x6x1’/

1.5’ rest

2x6x1’/

1’ rest

2x6x1.5’/

1’ rest

2x6x2’/

1’ rest

2x6x2.5’/

1’ rest

2x6x3’/

1’ rest



DETERMINING THE START POINT

When referring to the football periodisation

model up to this point the term ‘hypothetical’ has

been used. This is because every group of players

will have a different level of fitness and the start

point of the conditioning games whether it be

large, medium or small sided will be specific to

that particular group.

Starting with 3 x 10 minute games of 8v8/11v11

with 2 minutes rest in between for example may

not be sufficient to place an ‘overload’ on a group

of professional players, yet the same number

and duration of games with the same rest period

may be too much of an ‘overload’ for a group of

Under 17 academy players or semi professional

players who only train twice a week.

It is essential therefore to understand how

to determine the start point for each type of

conditioning game. The key to which relies

heavily on the coaches ability to organize,

observe, analyse and intervene.


Players should be organized into the formation

in which the coach wants the team to play

and perform blocks of 10 minute games with

2 minutes rest in between each game until it

is noticeable that there is a significant drop in

intensity.

It is important that the coach has educated

the players regarding their roles In possession,

out of possession and in transition prior to the

conditioning training session so any drop of

intensity will be glaringly obvious to see.

For example, if the coach wants to play out

from defence using the central defenders and

they fail to ‘split’ by sprinting to the corner of

the box to receive a pass from the goalkeeper,

then this may be indicative of a drop in intensity

for those players.

Similarly, if the coach wants to play a ‘high

press’ on transition and attacking players don’t

react by either sprinting immediately to win the

ball back or recover by sprinting back into more

of a defensive position when they lose the ball

then again this may be indicative of a drop in

intensity.

Failure to condense play as a team, unforced

errors, mistimed tackles, poor control of the ball

and consecutive errors are also some examples

of what a coach may observe when the intensity

starts to drop.

Whilst you would expect the intensity to drop

slightly towards the end of each block of 10

minute games, following a 2 minute rest period

players should have recovered sufficiently to

start the next block at the same intensity.

Once it is noticeable that the intensity cannot

be maintained however the coach should

terminate the session. The start point for the

following conditioning training session is then

determined by the duration that the players

were able to maintain a high intensity.

So if players were able to perform 3 blocks of 10

minute games and then in the fourth block the

intensity dropped and the game was terminated

after 6 minutes then the total time played at a

high intensity was 10+10+10+6 = 36 minutes.

The start point for this group of players should

therefore be 3 blocks of 12 minute games with

2 minutes rest between each game.

MEDIUM SIDED CONDITIONING

GAMES

Similar to large sided conditioning games, players

should be organized into a formation that allows

them to carry out their roles in possession, out of

possession and in transition and not just left to

run around without any structure.

Because the intensity of medium sided

conditioning games is higher than large sided

conditioning games (more actions per minute)

players should perform blocks of 4 minute games

with 2 minutes rest in between again until there

is a noticeable drop in intensity.

So if players were able to perform 5 blocks of

4 minute games and then in the sixth block the

intensity dropped and the game was terminated

after 2 minutes then the total time played at a

high intensity was 4+4+4+4+4+2 = 22 minutes.

The start point for this group of players should

therefore be 4 blocks of 5.5 minute games with 2

minutes rest in between.


Because the intensity of small sided conditioning

games is a lot higher than large and medium

sided games (more actions per minute) players

should perform blocks of 1 minute games with

2 minutes rest in between each game up to six

games, rest for 4 minutes and repeat another

six games unless there is a noticeable drop in

intensity.

If players are able to perform 2 blocks of 6 one

minute games with 2 minutes rest in between

each game and 4 minutes rest in between

each block then the start point for the next

conditioning session should be 2 blocks of 6 one

minute games with 90 seconds rest in between

each game.



CONDITIONING

NON-CONDITIONING TRAINING SESSION

Now that the intricacies of the conditioning training session of the week are clear, It

is vital to understand that failure to comply with the ‘guidelines’ relating to the other

training days may compromise the effectiveness and desired training effect of the

conditioning training sessions and performance levels in games.

Warm Ups, Technical Practices, Possession Games, Tactical Practices, Non-Conditioning

Games and Crossing and Shooting Practices are key ingredients of the training week

that need to be planned carefully in terms of frequency, intensity, duration and type.

If we get any element wrong then we risk placing unnecessary excess demands on

players and accumulating fatigue that may lead to a decrease in performance and

increase the risk of injury.

The following information highlights what to consider when implementing each

component of training depending on the training day in question.

WARM UPS

It is important to understand that the principles

of a warm up don’t change but the emphasis of

the warm up will be different depending on the

proximity of each training day in relation to the

game.

The emphasis of every warm up should be to

1) begin by increasing blood flow to working

muscles so that they have sufficient oxygen

and nutrients to function, 2) increase muscle

temperature as muscles have an optimal

temperature at which they function and to 3)

increase flexibility of each muscle group to

prepare them for the random and spontaneous

movements they will encounter when

performing football actions.

Depending on the aim of the training session

thereafter will determine how each warm up

is then progressed to prepare each player

optimally for what is to come.

For example, the emphasis of the warm up on

the first training session back after a game or

after a conditioning training session is purely to

increase range of movement as this is the time

when muscles will be the shortest or stiffest as

a result of the high intensity actions performed

in the game or the conditioning training session.

During this time it is also likely that the

neuromuscular system responsible for sending

messages from the brain to the muscles will be

fatigued.

The final part of the warm up on these particular

days should therefore be on further increasing

range of movement and mobility around the

hips.

On the other hand the emphasis of the warm

up prior to a conditioning training session or

the day before a game is to increase the speed

of messages from the brain to the muscles to

prepare them to act fast in preparation for the

high intensity nature of training to follow or the

game the following day.

The final part of the warm up on these particular

days should therefore be on high speed football

actions such as jumping, landing, turning,

speeding up, slowing down, anticipating and

reacting. Here are some guidelines:



HIP MOBILITY (FIRST TRAINING SESSION AFTER GAME OR DAY OFF)

As discussed, players are potentially the least mobile and least flexible the first session back after a game.

Following the initial part of the warm up, performing dynamic flexibility and hip mobility exercises for

a short period of time prior to any technical work will prepare the body for training by increasing range

of movement, co-ordination and also provide necessary muscle tension for subsequent days training

sessions.

Whilst it is advisable to encourage players to perform as much training as possible with a ball or specific

to football it is also important that players ‘switch on’ and take responsibility for restarting their engines

again and coordinating their movements efficiently.

When observing a group of players performing dynamic stretching exercises, there are many different

styles and ranges of movement. Some players stay within their comfort zone and don’t move through their

full range whilst others literally struggle to increase their range of movement.

Whilst this is not a major problem as the first session after a game, after a day off or following a conditioning

training session should not place players in an environment where they have to perform explosive actions,

it is still important to take players safely through a range that will enhance their mobility.

USE OF HURDLES

A simple way to ensure players move through a

greater range is to introduce an obstacle such as

hurdles. By introducing hurdles players have to

focus on coordinating their body to avoid hitting

the hurdle and therefore start to switch on key

stabilising muscles.

Similarly, players move through greater ranges

of movement than when the hurdles are not

used which if performed consistently increase

both their mobility and flexibility over time.

Whilst warm up sessions to improve mobility

are included in the appendix, the following

information provides a simple example of

exercises that can be used.

STRUCTURE

Set up a 10 x 20m area with 2 sets of 4 hurdles

2m apart.

Players are then split into 2 equal groups and

perform more challenging dynamic movements

over hurdles.

SIDEWAYS FACING HURDLE:

Adduction over hurdle into rotation

Abduction over hurdle into side step

Adduction & Abduction over hurdle combined

FORWARDS FACING HURDLE:

Straight leg abduction into wide squat

Hurdle step hamstring raise into bounce

BACKWARDS WITH BACK TO HURDLE:

Abduction into diagonal rotation

ORGANISATION

Players jog for 3-4 minutes to increase blood

flow to working muscles and increase muscle

temperature.

In a static position, players then perform a

range of dynamic stretches of all major muscle

groups attempting to gradually increase range

of movement per repetition.



EXPLOSIVITY (CONDITIONING SESSION)

Players should be fresh and raring to go on the day of the conditioning training session and If players

are to get the desired training effect from a high intensity conditioning training session they need to be

prepared for the demands of the activity from start to finish.

Following activation sessions of key muscle groups and the initial dynamic movement exercises it is

important to recreate the same movement patterns at the same intensity to that of a game. Exercises that

encourage generation, absorption and transfer of force in different directions are therefore paramount.

Whilst warm up sessions to improve explosivity are included in the appendix, the following information

provides a simple example of exercises that can be used and how these exercises should be progressed

over time.

STRUCTURE

Set up a 20x30m area with 4 sets of 5 5mm canes

50cm apart.

ORGANISATION



temperature. In a static position, players then

perform a range of dynamic stretches of all

major muscle groups attempting to gradually

increase range of movement per repetition.


perform fast feet preparation exercises &

accelerations to stimulate the central nervous

system. (messages from brain to muscles).

Players should be encouraged to focus on

maximal speed of foot movement, minimal

contact time with the ground when performing

preparatory exercises such as:

2 footed forward bunny hops with ‘stiff’ ankles

2 footed diagonal bunny hops with stiff ankles

Single leg forward hops

Single leg diagonal hops

2 feet in between each cane & acceleration


(sideways facing)

Sidesteps acceleration between canes forwards

& Acceleration

Sidesteps between canes backwards &

Acceleration

Once players are ‘switched on’ it is important to

then focus on ‘plyometric’ exercises prior to the

high intensity conditioning training session.

‘PLYOMETRICS’

There are many interpretations of plyometrics

and even more mistakes to be made when trying

to perform plyometric exercises in football! In

simple terms plyometrics should be interpreted

as jumping & landing exercises and be developed

specific to the demands of the game.

Players don’t have to jump high over hurdles

with both knees together 3 times in a row but

they do take off and land on one leg and more

often than not sprint or change direction when

they land.

Plyometric exercises should therefore focus

on being able to generate and transfer forces

(jumping,) absorb forces (landing) accelerate

(sprinting) and decelerate (stopping) both

vertically and horizontally.

It is very easy to progress to difficult plyometric

exercises with footballers before properly laying

the foundations. The focus of plyometrics should

primarily be on the ability to absorb forces in

different planes of movement and then follow

logical progressions:

To avoid injury and be able to generate force it

is critical that key stabilising muscles (glutes) are

activated and then progressively challenged.

For example, during the latter stages of the

warm up during each conditioning training

session, players should be exposed to jumping

and landing exercises starting with the most

simple form of plyometrics before progressing

onto more difficult exercises over a period of

time and aligned with the football periodization

model.



‘ABSORBING FORCE’

Although players spend most of their time

transferring their weight from one foot to the

other it is important to develop the ability to

‘absorb force’ through both legs equally before

progressing on to more challenging single leg

exercises.

This can be done initially by introducing simple

jumping and landing exercises on two feet in

different directions over canes so the vertical

forces acting on the body are minimal. for

example:

TWO FEET JUMP & HOLD OVER ‘CANES’

2 feet take off to two feet landing forwards x 4

2 feet take off to two feet landing sideways x 4

each side

2 feet take off to two feet landing diagonal x 4

Once players both look and feel comfortable

jumping and landing on two feet and have

control, particularly when landing, they can

progress to more difficult exercises during each

conditioning training session. Whilst still using

canes to ensure minimal vertical force, this

can be done by performing the same type of

exercises but taking off and landing on one foot

as opposed to two feet:

ONE FOOT JUMP & HOLD OVER ‘CANES’

1 foot take off to 1 foot landing forwards x 4

1 foot take off to 1 foot landing sideways x 4

each side

1 foot take off to 1 foot landing diagonal x 4

‘GENERATING FORCE’

Having stimulated the key muscle groups

responsible for stabilising the ankle, knee and

hip joint when landing (glutes) in order to absorb

force during previous conditioning training

sessions, it is important to then focus on the

control and ability to generate and transfer force

upwards on landing.

To achieve this, instead of holding the landing

each time, players jump up and over the canes

as soon as they land and as fast as possible.

Similar to the principle behind ‘absorbing force’

it is important to start simply by using 2 feet to

jump and land.

REPEATED JUMPS OVER ‘CANES’

2 feet take off to 2 feet landing forwards x 4

2 feet take off to 2 feet landing sideways x 4

2 feet take off to 2 feet landing diagonal x 4

Providing players are again in control of the

jumps and don’t experience any reaction to the

increased demand it should again be safe to

progress and perform the same type of exercises

using one foot to take off and land.

REPEATED BOUNDS OVER ‘CANES’

1 foot take off to 1 foot landing forwards x 4

1 foot take off to 1 foot landing sideways x 4

1 foot take off to 1 foot landing diagonal x 4

‘RANDOM MOVEMENTS’

In both the initial absorption and force generation

exercises, players know what direction they need

to move towards and are able to control their

body and complete the exercises fairly simply.

Because football is such a spontaneous sport

where players have to randomly accelerate and

decelerate based on what happens in a game

however, it is important to prepare players for

such random movement patterns.

This can be done by performing similar exercises

but players now have to react to the direction

called by the coach.

RANDOM & REACTIVE BOUNDS OVER ‘CANES’

1 foot take off to 1 foot landing x 4 x 2 sets

Once the process has been followed from

absorption to force generation to random and

reactive exercises the process should be repeated

starting again with the simplest absorption

exercises jumping and landing on two feet.

The number of repetitions should be increased

however or instead of using canes use 6 inch

hurdles and 12 inch hurdles progressively to

increase the vertical load for a greater training

effect.

Similar to the cycle used with explosivity

preparation exercises and football sprints, large,

medium and small sided games, the ‘plyometric’

exercises should be integrated using the same

process. (figure 38).

FIGURE 38: Plyometrics exercises cycle 1-6

WEEK

REPEATED SPRINTS

FOOTBALL

CONDITIONING GAMES

PLYOMETRIC EXERCISES

1 8x40m 11v11/8v8 Absorption Force 2 feet

2 9x30m 11v11/8v8 Absorption Force 1 foot

3

4

5

6

Football Sprints

(Minimum Rest)

Football Sprints

(Minimum Rest)

Football Sprints

(Maximum Rest)

Football Sprints

(Maximum Rest)

7v7/5v5

7v7/5v5

4v4/3v3

4v4/3v3

Generation Force 2 feet

Generation Force 1 foot

Random Movements

Random Movements



FAST FEET AND REACTIONS (DAY BEFORE A GAME)

Whilst training should be tapered leading up to a competitive game to help conserve energy and

maximise freshness, it is important that messages from the brain to the muscles still travel fast in

preparation for the nature of the game the following day.

The focus therefore should be on fast feet, coordination and reaction exercises that heighten alertness

and stimulate the neuromuscular system albeit over fairly short distances

Fun exercises that involve colours, ball movements, races should get the players thinking, anticipating

and reacting as that’s exactly how you want them to start the game the next day.

Whilst warm up sessions to improve fast feet are included in the appendix, the following information

provides a simple example of exercises that can be used.

STRUCTURE

Set up a 20x20m area consisting of 4 ‘lanes’ with

6 canes at the start of each ‘lane’.

ORGANISATION



temperature.

In a static position, players then perform a

range of dynamic stretches of all major muscle

groups attempting to gradually increase range

of movement per repetition.


perform fast feet preparation exercises &

accelerations. Focus on maximal foot actions,

minimal contact time with the ground.

2 footed forward bunny hops with ‘stiff ankles

2 footed diagonal bunny hops with stiff ankles

Single leg forward hops



(sideways facing)

Sidesteps between canes forwards & acceleration

Sidesteps between canes backwards &

Acceleration

Once the neuromuscular system is ‘primed’ it

is then ready to be ‘challenged’ with random

movements and reactions. Here is a simple

example:

Organise 4-5 sets of 2 different coloured poles

(eg yellow and orange) 1 metre apart.

Position players between poles with a target

line 5m and 10m in front.

On command players move to the side of the

coloured pole called and accelerate past the 5m

target line. Perform 4-6 repetitions varying the

stimulus each time. This can be done by varying

the starting position (sideways on instead

of facing forwards). Increasing the distance

of the acceleration (10m instead of 5m) and

introducing ‘opposite’ commands (move to side

of orange pole if yellow is called).

When performing random movements, fast

feet exercises and accelerations the distances

covered are fairly short. To ensure that the

hamstrings are prepared for longer distances in

the game the following day it is also important

that players perform strideouts at the end of

the warm up.

This can be done by performing step 4 of the

explosivity preparation exercises, albeit a lesser

volume. Players should therefore perform 4 x

30m accelerations at 90%, 30s rest in between,

3m deceleration.



TECHNICAL PRACTICES

Technical practices are a key component of every training session and when performed correctly they

help players regain coordination and get into a rhythm prior to playing games or performing tactical

work. They should also incorporate exercises that develop communication, decision-making and

execution.

Whilst technical practices are often not considered demanding as they are generally performed over

short distances and are very interactive, careful consideration needs to be given as to the number and

frequency of actions performed.

If we want to optimize recovery, improve fitness and maintain freshness between games, it is important

to understand that the same technical practice can be either extensive or intensive and by manipulating

simple variables at appropriate times during the training week the demand on the body can be managed

appropriately.

Similar to large, medium and small sided games, the difference between an extensive technical practice

and an intensive technical practice is the number of actions per minute.

An extensive technical practice can be organized by making the size of the area larger than normal

with more players so actions per minute are relatively low. An intensive practice can be organized by

making the size of the area smaller with fewer players or by adding more than one ball so actions per

minute are relatively high. (Diagram 5)

Extensive technical practices should be used to improve the ‘quality’ of players’ technical ability, whilst

Intensive technical practices should be performed when players are fresh in preparation for the high

intensity nature of the following training session or game.

DIAGRAM 5: Extensive Technical Exercise vs Intensive Technical Exercise



POSSESSION GAMES

Possession games, similar to technical practices are an integral part of a coaches armoury and an

important component of training to develop players’ ability to retain the ball under pressure.

Whilst possession games are not as demanding as conditioning games as they do not include as many

explosive actions such as sprinting, crossing, shooting, jumping and landing they still place a significant

demand on the body due to the frequency and number of changes in direction and football actions.

If we want to optimise the effect of the conditioning training sessions, be able to sustain a high tempo

playing style in each game and also maintain freshness throughout the season, it is important to adhere

to some basic rules when playing possession games.

Using the Conditioning Games as a reference for all other types of games and because the objective

of such conditioning games is to ‘overload’ the players, any possession games played should always

be kept to a maximum of 50% in terms of duration to that of the conditioning games so that players in

effect perform an ‘underload’ training session.

This does not mean that players will detrain as the quality will still be high, it simply means that players

will stay within safe boundaries and not accumulate any fatigue prior to or following a conditioning

training session or game. For example:

LARGE SIDED POSSESSION GAMES

If the Large Sided Conditioning Games

(8v8/11v11) consist of 3 blocks of 10 minute

games with 2 minutes rest in between each

game then any Large Sided Possession Games

(8v8/11v11) should consist of no more than 3 x

5 minute games with 2 minutes rest in between

each game.

MEDIUM SIDED POSSESSION GAMES

The same applies for Medium and Small

Sided Possession Games. If the Medium Sided

Conditioning Games (5v5/7v7) consist of 4

blocks of 6 minute games with 2 minutes rest

in between each game then the Medium Sided

Possession Games (5v5/7v7) should consist of no

more than 4 x 3 minute games with 2 minutes

rest in between.

SMALL SIDED POSSESSION GAMES

Similarly, If the Small Sided Conditioning Games

(3v3/4v4) consist of 2 series of 6 blocks of 1

minute games with 2 minutes rest in between

each game then the Medium Sided Possession

Games should consist of no more than 1 set of 6


between each game.

Possession Games should not be performed

on a conditioning training day to ensure that

all energy is conserved for the high intensity

football conditioning games.



TACTICAL TRAINING

Tactical training if implemented correctly forms the foundation of how the team performs in possession,

out of possession and in transition. Coaches will use a variety of methods to develop the tactical

component of the week such as games, functional practices, phases of play, half pitch practices, or

even shadow play.

Regardless of what the tactical component of training consists of it is sometimes easy for coaches to

get engrossed in educating the players and maybe not consider the demands being placed on them.

Similarly, tactical sessions irrelevant of the size of the area or number of players are often performed

for the same duration each time. While this should not pose a huge problem, it could potentially place

some players at unnecessary risk of accumulating fatigue.

Tactical training sessions should therefore follow similar principles to that of possession games in terms

of intensity and duration and always be performed as an ‘underload’ component. For example:

GAMES

If the coaches’ preference is to use games

to organise the team in possession, out of

possession and in transition then there should be

no boundaries for a coach to get their message

across other than to again use the football

conditioning games as a reference and stay

within 50% of the duration of the equivalent

‘overload’ games.

Using the same example referred to within the

possession games discussion, if the football

conditioning games used to ‘overload’ players

during a conditioning training session consist

of 3 blocks of 10 minute 8v8/11v11 games with

2 minutes rest in between each game, then

coaching within 8v8/11v11 games for tactical

purposes should consist of no more than 3


between each game.

If there are a lot of coaching points to introduce

and therefore many stoppages planned, an

alternative yet safe option may be to perform

fewer games of longer duration. For example 2

x 8 minute games with 2 minutes rest between

each game.

Whilst it is less likely that the coach will use

medium or small sided tactical games, the

same rules should be applied: When coaching in

medium sided games (5v5/7v7) the coach should

perform no more than 4 blocks of 3 minute

games with 2 minutes rest in between.

And when coaching in small sided games, The

coach should perform no more than 6 x 1 minute

games with 1 minute rest in between.

FUNCTIONAL PRACTICES, HALF

PITCH PRACTICES & PHASES OF PLAY

Many coaches will observe the opposition and

structure tactical training to recreate various

scenarios in the form of functional practices, half

pitch practices and phases of play so that players

understand their roles and responsibilities when

the same scenario happens in a game.

For example, how to set up defensively when

the opposing goalkeeper has the ball and how

and when to apply pressure on the opposition.

Or alternatively, how to set up offensively when

their own goalkeeper has the ball, how to build

up play and move from defence to attack.

Whilst functional practices, half pitch practices

or phases of play are merely a dress rehearsal

of how to execute the game plan, coaches must

still be mindful of the demands it places on

players as it still includes an element of attack

versus defence.

If the practice consists of attack versus defence

where the number of players per team is equal

then the duration should be based on the number

of players similar to the recommendations

for both tactical games and possession

games. ie.50% of the duration of the football

conditioning games.used during a conditioning

training session.

If the practice consists of attack versus defence

where the number of players per team is

different then the duration should be based on

the team with the lowest number of players as it

will be most demanding for them. Here are some

guidelines for some common examples:

10 ATTACKERS VERSUS 8 DEFENDERS

In this scenario, the demand is highest for the

8 outfield players but because it is within the

8v8/11v11 category it is safe for coaches to

perform the practice for 50% of the 8v8/11v11

football conditioning games. Hypothetically 3 x

5 minute blocks with 2 minutes rest in between

each block or 2 x 8 minute blocks with 2 minutes

rest in between each block.


Although there are the same amount of attackers

in this example, coaches should understand

that in comparison to the previous scenario

where there were 8 defenders, there are now 6

defenders so the number of actions per minute

for those six defenders will be significantly

higher.

The duration of each block of work should

therefore be reduced as it falls within the

5v5/7v7 category and players should perform

50% of the 5v5/7v7 football conditioning games.

Hypothetically 4 x 3 minute blocks of work with

2 minutes rest in between each block.

If the practices consist of attack versus defence

where the intention is to solely educate the

defensive unit in terms of their roles and

responsibilities then the duration should again

be based on the number of players working in

the defensive unit at any one time.

WORKING WITH THE DEFENSIVE

UNIT

If the tactical sessions consist of attack versus

defence where the intention is to solely

educate the back 4 in terms of their roles and

responsibilities then the duration should be

based on the number of players working in the

back 4 at any one time.


In this example coaches should recognise that

the intensity is the highest for the 4 defenders but

similar to the previous example because it is still

within the 5v5/7v7 category it is safe to perform

the practice for 50% of the 5v5/7v7 football

conditioning games. Again hypothetically 4 x 3

minute blocks with 2 minutes rest in between

each block.


Although there are now less attackers in this

example, coaches should understand that there

are still the same amount of defenders so the

intensity is still the same and perform 50% of

the 5v5/7v7 football conditioning games : 4 x 3

minute blocks with 2 minutes rest in between

each block.


Finally coaches should be able to recognise that

the intensity for the 3 defenders in this scenario

is significantly higher than in all other previous

examples and that it is within the 3v3/4v4

category. Players should therefore perform 50%

of the 3v3/4v4 football conditioning games.

Hypothetically a maximum of 6 x 1 minute blocks

with 1 minute rest in between each block.



CROSSING AND SHOOTING EXERCISES

Crossing & Shooting Exercises whilst being a favourite of both coaches and players involve the generation

and transfer of huge amounts of force and are one of the key contributors of soft tissue injuries.

It is vital that these exercises are planned into the training week as they are the exercises that often

contribute to goals being scored but it is important to understand how to perform such actions safely to

avoid unnecessary injuries and optimise the quality of crosses and shots.

Players will rarely shoot more than 5 times in a 90 minute game yet it is not uncommon to see players

take more than 10 shots in the space of 5 minutes and often at the end of a training session where there

is an increased chance that they are nearing fatigue.

When players are fatigued, messages from the brain to the muscles are often slightly delayed which

impairs coordination and control. This means that muscles responsible for controlling the shooting

action contract at a later point which stretches the muscle fibres further than normal.

Whilst an injury may not occur immediately, the excess damage to a percentage of muscle fibres from

a single or repetitive number of explosive actions in a fatigued state weaken the overall strength of the

muscle. It is not uncommon for players to suffer a hamstring quadricep or groin injury days after excess

crossing or shooting exercises often in a game.

To avoid unnecessary injuries and enhance the quality of each action when planning and performing

crossing & shooting exercises, coaches should therefore attempt to follow the guidelines below:

ONLY PERFORM EXPLOSIVE ACTIONS WHEN

PLAYERS ARE FRESH.

The conditioning training session or day before a

game in a ‘typical week’ is ideal as players are at

their freshest.

PREPARE KICKING MUSCLES PROPERLY

Perform a thorough warm up and passing

practice first and then start shooting practice

by ‘passing’ into goalkeepers’ hands before

shooting maximally.

VARY THE START POSITION AND DISTANCE

OF CROSS/SHOT

Performing the same action from the same

distance repeatedly will place the same muscle

groups under the same stress increasing the

likelihood of fatigue and subsequent lack of

quality and injury. Coaches should ensure that

crosses come from different positions and shots

are taken from different angles and distances.

PERFORM AS PART OF THE TRAINING

SESSION

Players are likely to tire at the end of a session

so to improve the quality of explosive actions

players should perform at the beginning or

middle of the session and not at the end.

PUT A LIMIT ON THE NUMBER OF ACTIONS

Performing crossing and shooting as part of

the team session will mean that players don’t

perform repetitive actions in a short space

of time, limiting the number of actions and

also giving players sufficient recovery time in

between each action.



UNDERLOAD

You will have noticed that the term ‘underload’

has been referred to throughout the document

and understand that it is a principle that relates

to games or tactical work performed on any ‘nonconditioning

training day’.

The recommendations for ‘underload’ training

are to work to a maximum of 50% of the football

conditioning games that are performed on

the conditioning training days to help players

maintain freshness throughout the training week.

It is important however that ‘specific’ underload

games are performed each week to prepare

players for the overload training sessions the

following week. This should be done on the first

training session after each conditioning training

session (Match Day -2).

As you can see from figure 39 in weeks 1 and 2

of the football periodization model 8v8/11v11

games are used to place an ‘overload’ on players

and create a training effect. Each time 8v8/11v11

games are used to overload players on the

conditioning training day (Match Day -3) 5v5/7v7

underload games are used.

In weeks 3 and 4 of the football periodization

model 5v5/7v7 games are used to place an

‘overload’ on players and create a training effect.

Each time 5v5/7v7 games are used to overload

players on the conditioning training day, 3v3/4v4

underload games are used.

In weeks 5 and 6 of the football periodization

model 3v3/4v4 games are used to place an

‘overload’ on players and create a training effect.

Each time 3v3/4v4 games are used to overload

players on the conditioning training day,

8v8/11v11 underload games are used.

By balancing the training week in this way each

week of the 6 week cycle, players will be able to

recover sufficiently from each game, improve

their level of fitness from the conditioning games

and maintain freshness in preparation for the

next game.

FIGURE 39: Underload Periodisation

WEEKS 1/2 WEEKS 3/4 WEEKS 5/6

PITCH DIMENSIONS

If we are to develop football specific fitness of

players and follow specific guidelines regarding

frequency, duration and type of training each

day it is also important to consider the size of the

pitch.

Regardless of whether the number of players

equate to a large, medium or small sided game,

distances should always be realistic and relate

to the full 11 a side game. This will always allow

players to relate to the playing style in possession,

out of possession and in transition.

As a general rule if an 11 a side game (10 outfield

players and 1 goalkeeper) play on a pitch 100m in

length and 60m in width then the following sizes

should apply to pitches when there is a smaller

number of players per team:

For every outfield player less than 10 the pitch

size should reduce in length by 10m and in width

by 6m.

TABLE 2: Pitch dimensions and player numbers

OUTFIELD

PLAYERS

LENGTH (M)

WIDTH (M)

10 100 60

9 90 54

8 80 48

7 70 42

6 60 42

5 50 36

4 40 30

3 30 24

2 20 18

OVERLOAD 8v8/11v11 5v5/7v7 3v3/4v4

UNDERLOAD 5v5/7v7 3v3/4v4 8v8/11v11



CONDITIONING

INDIVIDUAL TRAINING

Having discussed the intricacies of the training week with specific reference to the plan

for the team it is important to understand that every player will respond differently to

each training session and game and that special consideration may need to be given to

certain players in every squad particularly during the conditioning training session.

Injury History, age, playing position and level of explosivity are just a number of factors

that should be taken into account and where necessary players who fall into these

categories should have an individual plan within the team football periodisation model.

Similarly, there will be times when it is difficult to use football conditioning games to

develop fitness and alternative methods need to be used to ensure players maintain a

high level of fitness throughout the season.

INJURY HISTORY

One of the biggest risk factors of injury is

previous injury so players with a history of injury

should always be treated with caution. Whilst

the management of players who fall within this

category is not to restrict them from taking part

in every training session, it may be necessary to

modify what they do on certain training days as

there will be a reason why such players are prone

to injury often relating to the volume of training

and the inability to control their movements

when reaching fatigue.

In a well balanced and structured training week,

players will recover sufficiently following a

game, be eased back into training on the first

training session, and take part in tactical training

on the 2 days prior to the next game so it is only

really the football conditioning training session

where careful planning and consideration needs

to be given to players who fall into this category.

Instead of performing ‘overload’ training during

the conditioning training session for players with

a history of injury it may therefore be advisable

that they participate in the session but perform

‘underload’ training instead.

So, hypothetically when the team use 8v8/11v11

conditioning games during the conditioning

session and players perform 3 blocks of 10

minute 8v8/11v11 games the player performs

3 blocks of 5 minute games if this is logistically

feasible or 2 blocks of 10 minutes instead.

Similarly, if the team uses 5v5/7v7 conditioning

games during the conditioning session and

players perform 4 blocks of 5 minute games

with 2 minutes rest, the player performs 4 blocks

of 2.5 minute games or 2 blocks of 5 minutes

instead.

And finally, if the team uses 3v3/4v4 conditioning


perform 2 sets of 6 blocks of 1 minute games

with 2 minutes rest, they perform 1 block of 1

minute games instead.

Whilst management of players in this way makes

sense in order to help the player avoid injury it

can cause the coach a logistical problem at times

so it is important to highlight which players are

likely to fall into this category before the start

of the season to avoid ‘headaches’ and enable

training sessions to be planned well in advance

and managed effectively.

Providing the exercises used mirror the demands

of the game, players that fall into this category

may also benefit by performing other modes

of conditioning such as running exercises or

position specific exercises instead, whilst the

rest of the team perform football conditioning

games, or by using a combination of games and

running exercises to ensure the desired training

effect is being achieved.

By doing so there is less chance of clashes or

random and spontaneous movements that

increase the risk of the player sustaining an

injury when they are reaching fatigue, players

know when they have to turn, change direction,

accelerate, decelerate, jump, land and sprint

and it also helps simplify the organization of the

football conditioning games.

Running Exercises and Individual position

specific exercises will be discussed shortly.


3.2 INDIVIDUAL TRAINING 151

AGE

Older players by default are more likely to have

a greater injury history than younger players but

also take longer to recover from the demands

placed on them during a game.

Whilst the most obvious way to manage older

players would be to allow them to have extra

rest and recovery particularly following a game,

older players often need to maintain a rhythm

of training to in effect ‘keep their engine running

efficiently’.

For older players it may be advisable to just

reduce the total training volume similar to that

of a player with a history of injury and modify

the ‘overload’ conditioning training session each

week.

So again, hypothetically, if the team performs

3 blocks of 10-minute 8v8/11v11 games the

older player in need of ‘individual consideration’

performs 2 blocks of 10-minute games instead.

These players will still improve their level of

conditioning throughout the season because the

next time the team performs 8v8/11v11 games,

the duration of each game will increase to 11

minute games.

The same approach should also be implemented

with both medium and small sided conditioning

games.

So if the team performs 4 blocks of 5 minute

5v5/7v7 games with 2 minutes rest, the older

player performs 2-3 blocks of 5 minute games

instead. Again, these players will still improve over

time because the next time the team performs

5v5/7v7 games the duration of each game will

increase to 5.5 minute games.

And finally, if the team perform 2 sets of 6 blocks

of 1 minute 3v3/4v4 games with 2 minutes rest,

the older player performs 1 set of 1 minute games.

Again, these players will still improve over time

because the next time the team performs 3v3/4v4

games, whilst the duration of each game will

remain the same, the rest period between each

game reduces to 1.5 minutes.

When considering age, the automatic thought is

to consider older players but the same can be said

for younger players particularly when younger

players move up an age group or even progress

into the first team.

At a higher level of play (first team) there is less

space and less time compared to a lower level of

play (youth team) which means players have to

increase the speed of each football action and

ultimately perform more actions per minute than

they are used to.

Given the fact that more actions per minute

means that there is a greater demand placed

on the body of the younger player every single

training session is in effect an ‘overload’ certainly

in the beginning.

The younger player therefore needs to be eased

into a higher level of play gradually and whilst it

is good to expose them to a higher level of play

for a number of reasons even further modification

should be made for such a player when performing

the conditioning training session.

Using the same example used for both the player

with a history of injury and the older player,

hypothetically when the team uses 8v8/11v11

games and players perform 3 blocks of 10-minute

games the younger player should be protected

and perform 1 x 10 minute game.

When the team uses 5v5/7v7 games and performs

4 blocks of 6-minute games, the younger player

should still only perform 1 x 6 minute game.

Finally, when the team uses 3v3/4v4 games and

performs 2 sets of 6 blocks of 1 minute games the

younger player should perform a maximum of

just 3 out of 6 games of the first set of games.

Whilst the volume can be progressed over time

once the young player has ‘acclimatised’ to such

an increase in intensity, it is important to allow

them to ease in gradually to avoid unnecessary

injury.

Heart rate response provides an excellent

example of how young players are coping with the

demands of a higher level of play as it will always

be significantly higher than the rest of the group

whilst performing the same number of actions

PLAYING POSITION

Some playing positions are more physically

demanding than others, and the physical demands

of each individual game will fluctuate throughout

the competitive season.

Whilst the thought process behind the training

philosophy is that players will improve their

ability to play football simply by playing football,

it is still important to consider players in positions

that typically perform both the most and the least

each game and have an individual plan within the

team football periodisation model accordingly.

For players in high energy positions such as full

backs, wide players and midfielders where they

are required to perform many actions per minute

in a game, it may be advisable to treat them in the

same way as those players with a history of injury.

So if these players appear to be showing signs of

fatigue or it is noticeable that performance levels

are dropping they should occasionally be given

extra time to recover after games, perform a

reduced volume or even be temporarily withdrawn

from any ‘overload’ football conditioning training.

For example, It may be advisable that if they

participate in the football conditioning training

session they perform ‘underload’ training instead.

So, hypothetically when the team use 8v8/11v11


session and players perform 3 blocks of 10 minute

games the player performs 3 blocks of 5 minute

games if this is logistically feasible or 2 blocks of

10 minutes instead. This allows the player to still

play at a high intensity without accumulating

fatigue by avoiding a high volume.

Similarly, if the team uses 5v5/7v7 conditioning


players perform 4 blocks of 5 minute games with

2 minutes rest, the player performs 4 blocks of 3

minute games or 2 blocks of 5 minutes instead.

And finally, if the team uses 3v3/4v4 conditioning


perform 2 sets of 6 blocks of 1 minute games with

2 minutes rest, they perform 1 block of 1 minute

games instead.

Players in positions that are not as demanding

such as a centre-back by comparison to players

in other positions don’t have to perform as many

actions per minute.

Whilst these players should recover relatively

faster than those in more demanding positions, it

does pose a different problem during the football

conditioning particularly session when planning

the most intense conditioning training games

(3v3/4v4) that is often overlooked.

In 3v3/4v4 games the objective is to improve how

quickly players recover from high intensity football

actions so the number of actions per minute are

extremely high in comparison to the number of

actions in a 5v5/7v7 and 8v8/11v11 game. But in a

game, unlike most other positions centre backs do

not have to perform multiple explosive actions, so

to ask them to do it in 3v3/4v4 games is ‘foreign’

to them. Not only does it give them an ‘overload’

but it potentially places too much of an overload

on them putting them at risk of accumulating too

much fatigue.

It is advisable therefore to manage the exposure

to the most intense conditioning gams (3v3/4v4)

for players in the least demanding positions.

Similar to the previous examples for players with

a history of injury, older and younger players, if

the team are performing 2 sets of 6 blocks of 1

minute 3v3/4v4 games with 2 minutes rest, they

should perform a maximum of 1 set of games.

THE EXPLOSIVE PLAYER

Whenever a player performs an explosive action

they use a large amount of energy. The more

explosive an action is, the greater the amount of

energy that is required.

Fast, powerful players who are able to rapidly

generate force both vertically (jumping & landing)

and horizontally (accelerating and decelerating)

therefore use the most amount of energy per

action.

Whilst this is not a problem in itself, it is important

to be mindful of how much more demanding

training and games are potentially for explosive

players compared to non-explosive players.

It is not uncommon for explosive players to

take longer to recover from games and high

intensity conditioning training, so similar to the

player with a history of injury, on occasions it

may be necessary to allow them extra recovery

time following a game and modify the football

conditioning sessions.

For example, It may be advisable that the explosive

player participates in the conditioning session but

perform the conditioning games in ‘underload’.

So again, hypothetically if the team uses

8v8/11v11 games and the players perform 3

blocks of 10-minute games the player performs 3

blocks of 5 minute games.

If the team uses 5v5/7v7 games and players

perform 4 blocks of 6-minute games, the player

performs 4 blocks of 3-minute games.

And if the team uses 3v3/4v4 games and players

perform 2 sets of 6 blocks of 1 minute the player

performs 1 set of 1-minute games.

There will be many exceptions to the rule and

it may not always be as straight forward as the

examples provided, but failure to recognize that

every individual is different and should be treated

accordingly based on their ‘uniqueness’ may have

a detrimental effect on performance and increase

the risk of injury.

Whilst individual periodisation is necessary within

the team periodisation it should not disrupt the

technical, tactical and physical preparation of the

team or the individuals that fall into these four

specific categories.



RUNNING EXERCISES

DIAGRAM 6: Interval Run 1 DIAGRAM 7: Interval Run 2 DIAGRAM 8: Interval Run 3

Whilst there is no substitute to playing football

to develop every aspect of the game, running

exercises providing they mirror the intermittent

nature of football, offer an alternative option

to help players in need of special consideration

improve their level of fitness whilst reducing the

risk of unnecessary injury.

Interval runs that replicate the same number

of actions per minute as large, medium and

small sided conditioning games should be used

in conjunction with or instead of the football

conditioning games during conditioning training

sessions for players that fall into the aforementioned

categories: Injury History, Age,

Playing position and Explosivity.

INTERVAL RUN 1

Interval Run 1 is structured to replicate the

demands of 8v8/11v11 games and should be

used for the same duration as the 8v8/11v11

football conditioning games to get the same

training effect.

As you can see in diagram 6 players use the

length of the pitch, start on the touch-line and

jog to the18 yard line. At the 18-yard line players

accelerate (70- 80%) to the half way line through

poles, and jog to the opposite 18-yard line.

Players then go around the pole, accelerate (70-

80%) to the half way line, jog to the 18-yard line

and walk back to the start point and repeat for

the full duration.

By performing interval run 1 players cover the

same total distance per minute as 8v8/11v11

games, the same number of accelerations and

decelerations and acquire the same heart rate

response.

INTERVAL RUN 2


demands of 5v5/7v7 games and should be used

for the same duration as the 5v5/7v7 football

conditioning games to get the same training

effect.

As you can see in diagram 7 players use the

width of the pitch, start on the touch line and jog

to the 18-yard line. At the 18-yard line players

dribble ball around cones as fast as possible to

the penalty spot and jog to the opposite 18-yard

line. Players then go around the pole, accelerate

(80- 90%) to penalty spot, jog to the 18-yard line

and walk back to the start point and repeat for

the full duration.

By performing interval run 2 players cover

the same total distance per minute as 5v5/7v7



response.

Again, If the substitutes tend to be the same

players each week it is important to make the

runs progressively harder by varying the type of

runs and also increasing the duration of each set.

INTERVAL RUN 3


demands of 3v3/4v4 games and should be used

for the same duration as the 3v3/4v4 football

conditioning games to get the same training

effect.

As you can see in diagram 8 players start level

with the corner of the penalty box, between

penalty box and the half way line and perform

a ‘triangle run’ starting with a ‘press’ by sprinting

forward to cone 2, back to cone 1, forward to the

centre pole and jog to the end pole. Players then

dribble ball around cones as fast as possible to

the half way line and jog to the end pole. Players

then go around pole and accelerate (90-100%)

to centre spot, decelerate and walk back to start

point and repeat for the full duration.

By performing interval run 3 players cover

the same total distance per minute as 3v3/4v4



response.



KEEPING THE SUBSTITUTES FIT

When the football periodization model is

implemented correctly, the training week is

structured in such a way that players who don’t

play in the game, train the following day so there

is an opportunity for those players to perform a

second football conditioning session to ensure

that they continue to improve their fitness.

In an academy setting or an environment where

players have a day off after a game however

means that players who don’t play are not only

fairly inactive during the game but also the day

after the game.

Whilst this is not a major problem in isolation

when players do this regularly they will begin to

detrain and lose their fitness over time.

Interval runs because they mirror the demands

of the game and contain the same number of

actions per minute as large, medium and small

sided conditioning games will also help the fit

non-selected players (substitutes) maintain their

level of fitness.

Performing interval runs with substitutes when

they have been sitting on the bench all game

however needs careful consideration. It is not

advisable to make players sprint maximally after

a game, but runs that include a progressive build

up of accelerations and decelerations safely are

essential.

DIAGRAM 6: Interval Run 1 DIAGRAM 7: Interval Run 2 DIAGRAM 8: Interval Run 3

INTERVAL RUN 1

When performing interval run 1 with substitutes

after a game it can be performed in exactly the

same way as discussed previously as players

accelerate at 70-80%.

Whilst it is neither advisable or feasible for

substitutes to perform the interval runs for the

same duration as the ‘overload’ 8v8/11v11

football conditioning games however, Interval

Run 1 should be performed as an ‘underload’ to

help players ‘maintain’ fitness levels.

So hypothetically if the team perform 3 blocks of

10-minute 8v8/11v11 games with 2 minutes rest,

substitutes should perform 3 blocks of 5 minute

interval runs with 2 minutes rest.

If the substitutes tend to be the same players

each week it is important to make the runs

progressively harder by varying the type of runs

and also increasing the duration of each set.

INTERVAL RUN 2


after a game it can be performed in almost the

same way as discussed previously but instead of

accelerating at 80-90% players should accelerate

at a slightly slower speed of 70-80%.

Again, whilst it is neither advisable or feasible for

substitutes to perform the interval runs for the

same duration as the ‘overload’ 5v5/7v7 football

conditioning games the runs should at least be

performed as an ‘underload’ to help players

‘maintain’ fitness levels.

So hypothetically if the team perform 4 blocks

of 6-minute 5v5/7v7 games with 2 minutes rest,

substitutes should perform 4 blocks of 3 minute

interval runs with 2 minutes rest.

INTERVAL RUN 3


after a game it can be performed in almost the

same way as discussed previously but instead

of accelerating at 90-100% players should

accelerate at a slower speed of 70-80%.

Similar to Interval Run 1 and 2 whilst it is neither

advisable or feasible for substitutes to perform

the interval runs for the same duration as the

‘overload’ 3v3/4v4 football conditioning games

the runs should at least be performed as an

‘underload’ to help players ‘maintain’ fitness

levels.

So hypothetically if the team perform 2 sets of 6

blocks of 1-minute 3v3/4v4 games with 2 minutes

rest, substitutes should perform 1 set of 6 blocks

of 1-minute interval runs with 2 minutes rest.

If the substitutes tend to be the same players

each week it is important to make the runs

progressively harder by varying the type of runs

and also reducing the rest period between each

set before increasing the duration of each set.



DETERMINING WHICH TYPE OF

INTERVAL RUN

To ensure that there Is always balance to the

training week and the load on players remains

constant it is important to understand which is

the most appropriate type of interval run to use

when performing running exercises with players

after a game.

This should be determined by the week of the

training cycle of the football periodisation model,

more specifically the overload and underload

games used during that particular week.

You will remember that in weeks 1 and 2 of

each cycle large sided (8v8/11v11) football

conditioning games are used, and whenever

large sided games are used to ‘overload’ players

then medium sided (5v5/7v7) ‘underload’ games

are also used. In weeks 1 and 2 of each cycle

therefore interval run 3 should be used as it

mirrors the demands of 3v3/4v4 games ensuring

there is a balance to the training week for the

non-selected players.

Similarly, In weeks 3 and 4 of each cycle medium

sided games (5v5/7v7) football conditioning

games are used, and whenever medium sided

games are used to ‘overload’ players then small

sided (3v3/4v4) ‘underload’ games are also used.

In weeks 3 and 4 of each cycle therefore interval

run 1 should be used as it mirrors the demands of

8v8/11v11 games ensuring there is a balance to

the training week for the fit non-selected players.

And finally, In weeks 5 and 6 of each cycle small

sided games (3v3/4v4) football conditioning

games are used, and whenever small sided games

are used to ‘overload’ players then large sided

(8v8/11v11) ‘underload’ games are also used. In

weeks 5 and 6 of each cycle therefore interval

run 2 should be used as it mirrors the demands

of 5v5/7v7 games ensuring there is a balance to

the training week for the fit non-selected players.

POSITION SPECIFIC FITNESS

Whilst there is no substitute to playing football

to develop every aspect of the game, there are

individuals that need special consideration at

times during the training week to reduce the risk

of unnecessary injury and ensure that they are

always available for selection for every game in

peak condition.

Interval runs as discussed offer an alternative

option for such players to perform in conjunction

with or instead of taking part in the football


training session.

Although the runs enhance fitness in the same

way as the football games purely from a

conditioning perspective they do not replicate

the actions that players have to perform in

possession, out of possession or in transition.

Similarly they do not place players in an

environment where they have to communicate,

make decisions or execute any technical

element in relation to their decision.

Position specific exercises when performed

effectively bridge the gap between running

exercises and football conditioning games and

although it is impossible to replicate fully the

decision making process of a game, exercises

that relate to the actions players have to perform

in and out of possession at least ‘plant the seed’

and prepare the body for the movements they

will have to perform in a game.

Figures 9 and 10 provide an example of

exercises that can be used for a midfield player

to prime them for the movements that they will

encounter in possession, out of possession and

in transition.

When performed at the intensity of a game

the exercises should be repeated with lots of

rest, hypothetically for 30 seconds between

each repetition to replicate the demands of an

8v8/11v11 game, less rest, hypothetically for 20

seconds between each repetition to replicate

the demands of a 5v5/7v7 game and little rest,

again hypothetically for 10 seconds between

each repetition to replicate the demands of a

3v3/4v4 game.

Whilst this is just one example of exercises that

can be performed for one player in one position,

examples of exercises for other positions can be

seen in the appendix.

It is important to understand however that the

nature of the exercises should vary depending

on the way in which the coach wants to play,

the system and formation that is employed and

the roles and responsibilities of each and every

player.

When designing such exercises therefore

they should be as realistic as possible to the

constraints that players face in a game in

possession, out of possession and in transition.

DIAGRAM 9: Position Specific Fitness : Midfield Player (In Possession)

DIAGRAM 10: Position Specific Fitness : Midfield Player (Out of Possession)



REGENERATION

4.1 Nutrition

4.2 Recovery

4.3 Rehabilitation

160 161

REGENERATION

NUTRITION

Having highlighted the importance of the planning process using the football

periodisation model, the implementation of various prevention strategies to help

players remain free from injury and discussed the intricacies of the training week to

optimise conditioning, it is important to focus on aspects that will enhance players

ability to recover and regenerate.

Whenever a player performs explosive actions, because the demand for energy is

high, energy stores are rapidly depleted, muscles are damaged and waste is produced

that can cause further damage if it is not removed. Strategies that accelerate the

regeneration process should therefore form part of every players’ daily routine.

Furthermore, whilst such strategies are essential to keep all players free from injury,

it is also important to consider the regeneration and rehabilitation of any players that

sustain an injury in order to accelerate their recovery and ensure safe reintegration to

training.

The focus of the final chapter therefore will be on strategies relating to Nutrition,

Recovery and Rehabilitation of Injured Players.

ALL YOU NEED TO KNOW

Whenever highly talented and well-trained

players play against each other, the margin

between winning and losing is small. Nutrition

will undoubtedly affect both health and

performance, and the food choices made will

affect how well players’ train and consequently

perform in games.

The key to nutrition however is ensuring

that players understand it as it is often more

complicated than it needs to be.

Put simply, If players are to combat energy

depletion, muscle damage and waste production

every time they train and play, they must consume

a balanced diet consisting of at least 4 meals a

day.

Each meal consumed should consist of energy

foods (carbohydrates), repair foods (protein),

protection foods (vitamins and minerals) good

fats and fluids.

The following information explains why each

food group is important, what foods make up

each food group, how much of each food is ideal,

and when such food should be consumed to

ensure it is fully digested and available for use.


4.1 NUTRITION 163

ENERGY FOODS: CARBOHYDRATES

WHY ARE CARBOHYDRATES IMPORTANT?

Carbohydrate is the main source of energy that

supplies the muscles and the brain with the fuel

they need to function. The body can only store

enough carbohydrate for one hard days training,

so a players eating & drinking strategies are

essential for providing sufficient energy for each

training session and also optimising the recovery

of carbohydrate stores between training sessions

and games.

Whenever a player performs an action, energy is

required. The more explosive the action is, the

more energy that is required. The greater the

intensity of a training session or game therefore

suggests the greater the need is for carbohydrate.

WHAT FOODS ARE RICH IN CARBOHYDRATES?

Carbohydrates can be classed as starchy

carbohydrates, fruit and vegetables, beans &

pulses. Starchy carbohydrates are the most

energy dense and provide the most energy over

a sustained period of time and should therefore

be the main form of carbohydrates consumed

each meal. Large portions of any of the following

foods should be consumed before, during and

after training, the day before a game, game day

and the day after a game.

Porridge Oats, Granola, Bran Flakes, Weetabix,

Rice Crispies.

Sweet Potatoes, Baked Potatoes, Boiled Potatoes,

Mashed Potatoes

Basmati Rice, White Rice, Brown Rice, Jasmine

Rice,

Wholemeal Bread, Pitta Bread, Bagels

Egg noodles, Rice Noodles, Pasta, Spaghetti,

Quinoa, Cous-cous

Fruit & Vegetables provide carbohydrate and

also a host of vitamins and minerals required

to support a healthy fast metabolism, immune

system and general health. Any of the following

section of fruit should be consumed 3-4 times a

day with meals or as a snack between meals

Apple, Avocado, Banana, Berries, Cherries, Fruit

salad, Grapefruit, Grapes, Kiwi, Mango, Melon,

Nectarine, Orange, Pear, Pineapple, Plum,

Tangerine.

Dried fruits are very high in sugar and should

be consumed either immediately before or

immediately after training and games.

Apricots, Raisins, Dates

Vegetables should be consumed with every meal

in equal proportion to carbohydrate and protein.

Any of the following section of vegetables should

be consumed 3-4 times a day with meals or as a

snack between meals

Aubergine, Asparagus, Beetroot, Broccoli, Brussel

Sprouts, Butternut Squash, Cabbage, Carrots,

Cauliflower, Courgette, Corn, Cucumber, Celery,

Green beans, Kale, Leek, Lettuce, Onion, Peas,

Peppers, Spinach, Tomato.

HOW MUCH CARBOHYDRATE SHOULD BE

CONSUMED?

A players carbohydrate intake should be based

on the amount of energy required for their level

of activity each day. And given the fact that both

the intensity and duration of activity will change

depending on the emphasis of the training

session, game or stage of recovery players should

alter the amount of carbohydrate they consume

daily.

Generally speaking, a players’ daily carbohydrate

consumption should be based on their body

weight and consist of between 4-6 grams of

carbohydrate per kilogram of bodyweight for a

day when physical activity is low and 7-10 grams

for a day when physical activity is high.

For example, a player weighing 80 kilograms

would require a daily intake of 320-480

grams (80kg x 4-6kg per kg of bodyweight) of

carbohydrate when they are least active and 560-

800 grams (80kg x 7-10kg per kg of bodyweight)

when they are most active.


4.1 NUTRITION 165

For a practical understanding, figure 44 provides

some simple guidelines regarding the amount

of carbohydrate that should be consumed for

players of different weights based on activity

level.

Once players understand what foods are rich in

carbohydrate and how much carbohydrate they

need each day to fuel performance for training

sessions of different intensities and games, It is

important to understand what this equates to

each meal so that they can accurately plan what

to consume.

Figure 45 provides an example of foods that

contain 50 grams of carbohydrate to help players

make informed decisions when planning their

carbohydrate intake.

Using the example of a player weighing 80kg, by

selecting two of the options from figure 45 for

breakfast and lunch and two of the options for

dinner and supper would provide a total of 400g

of carbohydrate, enough to meet the demands

of a day of low activity levels.

Similarly by selecting four of the foods from

figure 45 for breakfast, lunch, dinner and supper

would provide a total of 800g of carbohydrates,

enough to meet the energy demands of a day of

high activity levels such as a match day.

FIGURE 44: Carbohydrate intake

(grams per kilogram of bodyweight)

WEIGHT

LOW INTENSITY

5-7G

HIGH INTENSITY

7-10G

60 300-420 420-600

65 325-455 455-650

70 350-490 490-700

75 375-525 525-750

80 400-560 560-800

85 425-595 595-850

90 450-630 630-900

FIGURE 45: Food sources that contain 50 grams of

Carbohydrate

BREAKFAST

• 1 small bowl of Porridge Oats with banana &

honey

• 2 Slices of Wholemeal Toast with strawberry jam

• 1 large bowl of Bran Flakes with banana & a cup

of orange juice

• 2 Wholemeal Bagels with 2 tablespoons of

baked beans

• 2 Blueberry Pancakes with banana & 2

tablespoons of maple syrup

LUNCH

• 2 serving spoons of White Basmati Rice

• 2 Baked Potatoes

• 2 serving spoons of Mashed Sweet Potato

• 2 Serving Spoons of Couscous

• 3 serving spoons of egg noodles with soy sauce

DINNER

• 2 serving spoons of White Basmati Rice

• 2 serving spoons of White Spaghetti

• 2 serving spoons of Whole Wheat Pasta

• 2 Wholemeal Pitta Breads

• 3 serving spoons of rice noodles with sweet chilli

sauce

SNACKS

• 1 Banana & 1 Pint of Apple Juice

• 2 Jumbo Snack-A-Jack Caramel Rice Cakes with

sliced banana & strawberry jam

• 3 Plain Oat Cakes with a sliced banana

• 8 Dates

• 40 Dried Apricots

The amount of carbohydrate required each meal

however particularly for a day of high intensity is

high and players may find it difficult to consume

so much in one serving.

Figure 46 provides an example of foods and

fluids that contain 25 grams of carbohydrate and

are ideal alternatives for players to consume

between meals.

FIGURE 46: Food sources that contain 25 grams of

Carbohydrate on the figures

WHEN SHOULD CARBOHYDRATE BE

CONSUMED?

Although figures 45 and 46 show foods that

contain 50g of carbohydrates and 25g of

carbohydrate respectively helping players to

structure their meal plans, there are times in

the day when players should consume a higher

volume of carbohydrate than others.

Given the amount of energy required each day

to function and also perform a high level of

training, meals should primarily be spread out

over the entire 24 hours, but players should be

encouraged to eat the largest meals during the

periods when they are most active. (Providing

the choices they make are consumed in

sufficient time to allow for complete digestion)

For example, upon waking from a period of

fasting (sleep) the stores of carbohydrate in the

body are depleted and the demand for energy

increases significantly.

So breakfast should consist of a relatively

high-energy meal to fuel the increased energy

requirement, but also to deliver sufficient

energy to the blood stream to be transported

to the muscles and used when required during

training.

If teams’ train in the morning after breakfast,

the lunchtime meal should also be high in

energy to help replace the carbohydrate used

during training.

If activity levels then taper off after lunch and in

the evening, both dinner and suppertime meals

should be lower in energy by comparison to

that of breakfast and lunch as there is less need

for energy.

CARBOHYDRATE REPLENISHMENT AFTER

MATCHES

The period following a hard training session

or game is the most important time for players

to consume carbohydrate to rapidly replenish

severely depleted energy stores.

Players should try to consume approximately

1g of carbohydrate per kilogram of bodyweight

every hour for the first 4 hours given the

additional energy expenditure during the event.

Again using the same example, a player weighing

80 kilograms should consume 80 grams of

carbohydrate every hour for the first four hours,

a total of 320 grams.

This can be achieved by selecting foods from

figure 45 or using a selection of those foods in

figure 46 that may be more appetising at a time

when players don’t often feel like consuming

high amounts of whole food.


4.1 NUTRITION 167

1 Banana

1 Pint of Apple Juice

2 tablespoons of strawberry jam

2 tablespoons of honey

2 Jumbo Caramel Snack A Jack Rice Cakes

4 Oat Cakes

4 Dates

1 bowl of mixed fruit salad

1 slice of wholemeal bread

REPAIR FOODS: PROTEIN

WHY IS PROTEIN IMPORTANT?

Protein plays a key role in the adaptations that take

place in response to training. Amino acids from the

ingestion of protein-rich foods form building blocks

that aid the development of new muscle tissue and

also the repair of damaged tissue.

Beyond repairing damaged muscle tissue protein

also plays a key role in immune function. Adequate

protein intake therefore, plays a key role in

maintaining general health throughout the season.

Whenever a player performs an action ‘micro tears’

occur and cause damage to a small number of

muscle fibres. The more explosive the action is the

more damage is caused so the greater the intensity

of a training session or game the greater the need

is for protein.

WHAT FOODS ARE RICH IN PROTEIN?

Protein can be classed as meat, poultry, fish and

dairy products. The issue with protein is that it

also comes combined with fat and players need

to keep fat intake as low as possible to make

extra room for protein and carbohydrate for

optimal performance.

The following foods rich in protein are foods with

the lowest fat content that should be consumed

frequently to the highest fat content that should

be consumed sparingly.

Whey protein, Egg whites, Sea bass, Cod, Halibut,

Tuna, Turkey Breast, Snapper, Prawns

Venison, Haddock, Chicken Breast, Swordfish,

Trout, Fillet Steak, Mackerel, Salmon, Pork

Chicken Thighs, Whole Egg, Beef Mince, Sirloin

Steak, Parma Ham, Ribeye Steak, Beef Burger,

Bacon, Chorizo

Dairy Products are a great source of high quality

protein as well as carbohydrate. They also

provide lots of calcium which plays a crucial role

in keeping bones fit and strong.

Similar to meat, poultry and fish it is important to

opt for the lowest fat options to optimize health

and performance.

Greek 0% Yoghurt, Greek 2% Yoghurt, Fat free

fromage frais, Fat free goats milk yoghurt, Fat

free Yoghurt, Feta Cheese, Light Philadelphia

Cheese.

Low fat Buffalo Mozarella Cheese, Low fat

Cottage Cheese, Low fat Goats Cheese, Quark,

Skimmed Milk

Semi Skimmed Milk, Semi-Skimmed Goats Milk,

Yazoo Milkshake

HOW MUCH PROTEIN SHOULD BE

CONSUMED?

Because protein has many roles within the

body, a players’ protein intake should remain

consistent each day with the exception of the

day after a game where the need for protein is

extremely high to enable players to fully recover

in preparation for the next training session or

game.

As a general rule, players’ protein consumption

similar to carbohydrate should be based on their

body weight and consist of between 1.5 and 2

grams of protein per kilogram of bodyweight

each day to sustain the desired level of

performance and maintain good health.


would require between 120grams (80kg x

1.5grams per kg of bodyweight) and 160grams

(80kg x 2grams per kg of bodyweight) of protein

each day.

For a practical understanding, figure 47 provides

some simple guidelines regarding the amount of

protein that should be consumed for players of

different weights.

FIGURE 47: Protein Intake (grams per kilogram of

body weight)’

WEIGHT LOW INSTENSITY HIGH INTENSITY

60 90-120 90-120

65 100-130 100-130

70 105-140 105-140

75 115-150 115-150

80 120-160 120-160

85 130-170 130-170

90 135-180 135-180


4.1 NUTRITION 169

FIGURE 48: Foods containing 30 grams of Protein

BREAKFAST

• 3 Pots of Strawberry Yoghurt

• 4 Serving Spoons of Scrambled Eggs

• 2 Poached Eggs

• 1 Slice of Thick Cut Ham

• 3 Slices of Smoked Salmon

LUNCH

• 1 Chicken Breast

• 3 Small Eggs

• 1 Salmon Fillet

• 1 Turkey Breast Steak

• 1 Can of Tuna (springwater)

DINNER

• 3 tablespoons of Lean Beef Mince

• 1 Steak Burger

• 1 Pork Loin Chop

• 1 Fillet of Haddock

• 1 Fillet of Sea Bass

SNACKS

WHEN SHOULD PROTEIN BE CONSUMED?

Similar to the recommendations for carbohydrate,

the total protein intake should be spread across

4-6 meals to both stimulate muscle protein

synthesis, and encourage growth of new tissue.

Because protein has multiple biological roles

and not just the regeneration of muscle tissue, it

is important that players not only include protein

in each meal but consume the same amount of

protein each time they eat a meal or snack.

PROTEIN CONSUMPTION AFTER MATCHES

The period following a hard training session

or game is when muscle fibres are severely

damaged and in need of repair. Similarly due

to the ‘stress’ that occurs as a result of many

metabolic reactions, harmful objects known

as ‘free radicals’ move around the muscle cells

causing even further damage.

Whilst this process is often what enables the

body to adapt and get stronger it is important

that protein immediately after exercise is not

only high but readily available.

This can be achieved by choosing liquid form

‘recovery drinks’ that contain whey protein

within the first 20-30 minutes followed by an

additional intake of protein in the form of food

within an hour and again within 4 hours.

Players rarely feel like consuming large amounts

of food immediately after a game and because

whey protein is protein in its simplest form it

does not take long to break down and digest.

• 1 Scoop of Whey Protein

• 6 Tablespoons of Natural Greek Yoghurt

• 5 Tablespoons of Fat Free Cottage Cheese

• 12 Tablespoons of Goats Milk Yoghurt

• 1 Pint of Semi-Skimmed Milk


4.1 NUTRITION 171

Figure 49: Ideal Fruits & Vegetables for daily

consumption

PROTECTION FOODS: VITAMINS & MINERALS

RED

Apples, Cherries, Grapes, Peppers, Strawberries,

Tomatoes, Water Melon

PINK

Grapefruit, Raspberries

ORANGE

Mango, Nectarine, Orange, Peaches, Tangerine

YELLOW

Bananas, Carrots, Oranges, Peppers, Pineapple

GREEN

Apples, Avocado, Broccoli, Cabbage, Celery,

Grapes, Green Beans, Kale, Kiwi Fruit, Spinach

BLUE

Blueberries

PURPLE

Aubergine, Beetroot, Cabbage, Plums, Grapes

WHITE

Cauliflowers, Onions, Potatoes

WHY ARE VITAMINS & MINERALS IMPORTANT?

Vitamins and minerals play a fundamental role

in the conversion of food to energy, lethargy and

fatigue being common symptoms of vitamin and

mineral deficiencies.

Players could be consuming sufficient amount

of energy through their carbohydrate intake for

example, but if they fail to meet their vitamin

and mineral requirements they will not be able

to convert that carbohydrate source to energy

effectively or efficiently.

Vitamins and minerals, specifically those known

as ‘antioxidants’ also help to combat the negative

effects of ‘exercise induced stress’ by reducing

the amount of ‘free radicals’ circulating within

the bloodstream.

Free radicals are atoms or groups of atoms with

an ‘odd’ or ‘unpaired’ number of electrons that

destroy cells in order to complete their structure.

Whenever players perform explosive actions,

free radicals (waste products) are formed that

float around in the bloodstream. The more

explosive actions, the more free radicals that are

produced and the greater the need for vitamins

and minerals high in antioxidants.

WHAT TYPE OF VITAMINS AND MINERALS

SHOULD BE CONSUMED?

A balanced diet of carbohydrate, protein, fruit,

vegetables, nuts and seeds should provide a

player with a large variation of vitamins and

minerals and therefore sufficient amounts to

help the body build up a natural defence against

the damaging effects of stress.

More specifically, fruits and vegetables

particularly those with strong colours are

indicative of a high vitamin and anti-oxidant

content so players should attempt to include a

‘rainbow’ of colour at every feeding opportunity.

WHEN SHOULD VITAMINS AND MINERALS

BE CONSUMED?

Because the calorie content of fruit and

vegetables are relatively low in comparison to

more dense carbohydrates, players should be

encouraged to add vegetables to every meal

in the same proportion as carbohydrate and

protein in addition to a side plate of fruit.

VITAMIN AND MINERAL CONSUMPTION

AFTER MATCHES

Because the game is the time when the most

damage to muscle fibres occurs and free

radical production is high, it is important for

players to consume fluid and food sources high

in antioxidants immediately to prevent free

radicals from further damaging muscle tissue.

This can be achieved by making a range of

fruit available to nibble on in addition to fruit

smoothies that contain a wide range of different

fruits combined with water for rehydration within

the first hour post match.

Additionally, as part of a structured post match

nutrition strategy players should be encouraged

to eat a balanced meal within an hour and again

within 4 hours to accelerate the recovery process.

Because each type of fruit and vegetable have

different vitamin and mineral content and also

varying levels of antioxidants, each meal should

consist of a rainbow of colour (as many different

colours as possible.)

Figure 49 provides examples of different types

of fruit and vegetables that should form part of

players every day meal plan.


4.1 NUTRITION 173

ESSENTIAL FATS

WHY ARE ESSENTIAL FATS IMPORTANT?

Essential Fats are an important part of the diet as

they provide a source of energy for low intensity

activity, aid the absorption of fat-soluble vitamins

like vitamin A, D, E and K and help produce antiinflammatory

molecules that reduce the effects

of inflammation.

Regular, prolonged high-intensity exercise

increases inflammation that is often the cause

of joint pain and swelling at active joints.

Consuming essential fats high in Omega 3 fatty

acids are therefore critical

WHAT FATS ARE ESSENTIAL FATS?

Essential fats are mainly unsaturated or

polyunsaturated fats that contain high levels

of Omega 3 fatty acids that are the most antiinflammatory

nutrient on the planet and help

to reduce swelling and improve both heart and

brain health.

UNSATURATED FATS

Unsaturated fats typically include nuts, seeds

and oils and can be consumed in small quantities

with a side portion of salad or fruit. Suitable

unsaturated fats include any of the following:

Almonds, Avocado, Brazil Nuts, Cashew Nuts,

Flax seeds, Hemp seeds, Olives, Macadamia

Nuts, Pistachio Nuts, Walnuts.

POLYUNSATURATED FATS

Polyunsaturated fats typically include oily fish

such as mackerel and salmon whilst taking fish oil

supplements daily are also highly recommended.

TRANS FATS

The only bad fats are trans fats that have no

nutritional value whatsoever and can lead to

severe health problems when consumed in large

amounts. Trans fats are found in processed,

refined and manufactured foods such as crisps,

cakes, sweets and fast foods and should be

avoided.

HOW MUCH FAT SHOULD BE CONSUMED?

Whilst essential fats are important for numerous

reasons it is important to understand that fat

should be consumed in moderation

Carbohydrate is the predominant energy

source during a football match and high fat

meals and high fat diets reduce bodily stores

of carbohydrate. So If the carbohydrate stores

within the body are reduced, the player will be

unable to sustain exercise performance.

Optimal carbohydrate stores are capable of

prolonging fatigue during exercise by 20% and

improving performance of skilled tasks by 2-3%.

To maintain high-intensity exercise performance,

meals should therefore focus on carbohydrates,

with small quantities of essential fats.

WHEN SHOULD FATS BE CONSUMED?

Essential Fats should form part of every meal

albeit in small quantities but given the fact that

it can take up to 3 hours to fully digest it should

be avoided prior to high intensity training and

games.

SATURATED FATS

Saturated fats are not necessarily bad fats

but should be consumed in extremely small

quantities. Acceptable saturated fats include

foods such as butter (unsalted), coconut oil, full

fat milk, cheese and yoghurt.


4.1 NUTRITION 175

FLUIDS

WHY ARE FLUIDS IMPORTANT?

Whenever a player performs an action, the brain

must filter information from its surroundings,

make a decision and inform the muscles to

contract accordingly via electrical impulses all

in a matter of milliseconds.

The more explosive an action is, and the more

explosive actions that are performed, the greater

the requirement of electrical impulses and

therefore fluid intake given the fact that water

conducts electricity and plays a vital role.

Dehydration of just 2% can significantly impair

performance through a large reduction in

strength, speed and power and also impair

cognitive function such as decision-making and

focus all of which are critical to the performance

of a footballer.

Dehydration can also significantly increase

a players’ perception of fatigue so players

complaining of lethargy and fatigue in training

or on match days should review their hydration

strategy and be monitored accordingly,

Disrupted sleep, depleted carbohydrate stores

and dehydration are all common causes of

fatigue.

WHAT FLUIDS ARE MOST SUITABLE?

Dehydration during a 90 minute football match

or a high-intensity training session is common

and players can expect to lose between 1-5%

body weight through loss of fluid depending on

the conditions.

Although the weight loss can be attributed to

the loss of water through sweating, electrolytes

that are essential for muscle contraction are also

lost so the inclusion of key electrolytes sodium,

potassium and calcium in the rehydration

formula will ensure complete fluid balance is

restored.

Similar to food, the most suitable fluids to

consume daily are those that are most naturally

occurring and free from additives. Water should

be the most frequently consumed fluid but here

is a list in order of best to worst.

The fluids highlighted in green should be everyday

options, those in amber should be limited to 1-2

per week and those in red completely avoided.

Water, Carbonated/ fizzy water, Water with

sugar free cordial, Tea (no milk or sugar),

Coffee (no milk or sugar)

Diet soft drinks (eg. Coke zero), Flavoured

water (eg. Volvic mixed berries), Water with

sugar sweetened cordial, Fruit juice

Fizzy soft drinks (eg. Coca-Cola)

Fruit juice can be useful before & after matchesas

they provide lots of carbohydrate, which is a fuel

during exercise, but otherwise they should be

limited.

HOW MUCH FLUID SHOULD BE CONSUMED?

Players should aim to consume an absolute

minimum of 35 ml per kilogram of body weight

on a daily basis. This is sufficient to maintain

hydration while sedentary but players should

also consume at least 500 ml of fluid for every

hour of exercise completed.


would require a daily fluid intake of at least 2700

millilitres (80kg x 35 ml per kg of body weight).

FLUID CONSUMPTION AFTER MATCHES

To completely rehydrate after training and

games players should consume 1.5 litres of fluid

for every kilogram of weight lost during exercise.

To ensure this is accurate players should be

encouraged to weigh themselves before and

after matches and training.


4.1 NUTRITION 177

MONITORING

Understanding why each food group is important,

what foods make up each food group, how

much of each food is ideal, and when such food

should be consumed should help players remain

healthy, perform and recover each day.

Monitoring Body Composition (body weight

and body fat) regularly is critical however to

tracking nutritional progress. If players gain

weight unintentionally, it is likely that they are

consuming too much food and are taking in more

energy than they are using. Just a 2% increase

in body fat over time can have a significant

detrimental effect on speed, strength, power,

endurance and overall performance.

Similarly, if players lose weight unintentionally

it is likely that they are consuming too little

food or fluids and are using more energy than

they are taking in potentially becoming energy

deprived or dehydrated. Just a 2% decrease in

body weight on a daily basis can have the same

significant detrimental effect on speed, strength,

power, endurance attention and concentration.

Given the negative effects of losing weight in

the short term and gaining body fat over longer

periods it is important to help players know

exactly how much energy they should take in

daily to avoid unnecessary weight gain or weight

loss.

BEING PRECISE

In order to determine exactly how much energy

an individual requires and quantify that into

total daily calories, it is important to calculate a

players metabolic rate (how much energy they

burn when resting) in addition to how much

energy they burn when they are active.

Whilst the most accurate measurement of an

individuals’ metabolic rate include clinical tests

that use oxygen and carbon dioxide analysis

following 12 hours of fasting and 8 hours

sleep, this is neither practical nor realistic for

footballers.

CALCULATING METABOLIC RATE

The most widely accepted method to estimate

a players Basal Metabolic Rate (BMR) therefore

is to use mathematical equations that correlate

with such clinical tests. All that is required to use

one of the simplest equations (Mifflin St Jeor) to

calculate metabolic rate is a players age, gender,

height and weight. (Figure 50)

AGE

Metabolic Rate starts to decrease after the age

of 30 because as you age muscle mass starts to

decline by 5-10%. This can and should however

be negated by effective implementation of the

football periodisation model and appropriate

strength exercises based on the fact that

resistance training helps to maintain lean muscle

mass.

GENDER

Whilst there is relatively little difference in Basal

Metabolic Rate in men and women of the same

height and weight, women typically have a lower

Metabolic Rate because they are smaller and

have a lower ratio of lean mass, bone and fat.

HEIGHT AND WEIGHT

The more mass an individual has, the more fuel

they require for larger organs so their metabolism

will be higher. If an individual loses weight,

then their metabolism decreases. Similarly,

individuals with lean, dense, heavy muscles will

require more fuel to feed such muscles than

individuals with less lean muscle mass

The Mifflin St Jeor formula is widely used as it

only requires basic data, but if a players’ body

composition is known (body fat percentage,

amount of fat mass and fat free mass) there is a

more accurate formula that should be used for

a more accurate calculation of an individuals

resting energy expenditure.

FIGURE 50: Mufflin St Jeor equation for calculating

Basal Metabolic Rate

Men

BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age

(years) + 5

Women

BMR = 10 x weight (kg) + 6.25 x height (cm) – 5 x age

(years) – 161

Taking a 27 year old male, 180cm tall weighing

80kg as an example the metabolic rate can be

calculated as follows:

BMR = 10 x weight (80kg) + 6.25 x height (180cm)

– 5 x age (27years) + 5

BMR = 800 +1125 - 35 + 5

BMR = 1895 calories

CUNNINGHAM EQUATION

In contrast to the Mifflin St Jeor equation,

the Cunningham equation measures Resting

Metabolic Rate (RMR). And although BMR and

RMR both estimate the amount of calories you

burn at rest, RMR accounts for eating and small

amounts of activity.

FIGURE 51: Cunningham equation for calculating

Basal Metabolic Rate

BMR = 500 + 22 x fat free mass

Using the same example as before the players

metabolic rate using the Cunningham equation

can be calculated as follows:

BMR = 500 + 22 x fat free mass (72kg)

BMR = 500 + 22 x 72

BMR = 500 + 1584

BMR = 2084 calories

As you can see the calculations using the two

formulas show different estimations of calories

needed during rest for the same individual. (BMR

1895 calories, RMR 2084 calories.) Therefore,

the more information that is known about the

individual, the more accurate the calculation

will be.

THERMIC EFFECT OF EATING (TEF)

Typically an individual will require between

5-10% of total calories ingested daily to digest,

absorb and store the nutrients from the food

consumed each meal. This is known as the

thermic effect of food (TEF). This would mean

for example that if you eat 2000 calories per day,

roughly 100-200 calories will be burned each

day as a result of the thermic effect of food.

Given the fact that the Cunningham formula

accounts for the thermic effect of food, it is more

advantageous to know the body composition

of individuals when calculating their metabolic

rate.

CALCULATING PHYSICAL ACTIVITY

Once the Basal or Resting Metabolic Rate of a

player is known, it is important to calculate the

energy expenditure of the physical activities they

perform each day that contribute to between 20-

30 per cent of their total energy expenditure.

It is neither practical nor realistic to attempt to

account for every minute of every day, but similar

to the calculation of Metabolic Rate, this can be

done using a validated scale that is widely used

to account for different levels of activity.


4.1 NUTRITION 179

HARRIS BENEDICT ACTIVITY FACTOR

To calculate total daily energy expenditure

simply multiply a players metabolic rate by the

relevant activity factors in figure 52.

Using the 80kg player with a BMR of 2084

calories and taking into consideration how

frequently players train when following the

football periodisation model, their activity level

would be classed as Heavy. (Intensive exercise

for 60 mins 5-7 times per week)

A players total energy expenditure should then

be calculated as follows:

BMR x 1.7

2084 x 1.7

3543 calories daily.

Once the total energy expenditure is known

players should then be encouraged to implement

a strategy of ensuring that their energy intake

matches their energy expenditure through a

series of meal plans and snacks.

The following information is an example of a 3

day meal plan that can be used with a player

requiring 3500 calories a day. An example of

a 3 day meal plan for players requiring other

amounts from 2000 calories to 5000 calories can

be seen in the appendix.

THE ENERGY EXPENDITURE TOOL

The Energy Expenditure Tool is a tool that should

be used as a starting point when providing

any player with specific advice about nutrition

without having to manually calculate metabolic

rate and physical activity. (Figure 53)

It considers the simple principle of energy

balance, where energy intake should always

equal energy expenditure in order to support

health, performance and recovery.

Given the players age, gender, height, weight

and body fat percentage, it estimates the

amount of energy that they use just to function.

It then factors in the players’ activity level and

provides a total daily energy expenditure. This is

considered the players daily energy requirement.

If the player’s body composition and level of

performance is ideal, the energy the player

needs to consume should match the calculated

expenditure and a series of meal plans should be

devised. These should within reason include all

the foods they enjoy and exclude the foods they

don’t to ensure that the precise energy intake is

realistic and achieved daily.

FIGURE 52 : Harris Benedict equation for calculating Activity

ACTIVITY LEVEL DESCRIPTION DAILY CALORIES NEEDED

Light Little or no exercise BMR x 1.2

Mild

Moderate

Heavy

Intensive exercise for 20 mins 1-3 times per

week

Intensive exercise for 30-60 mins 3-4 times per

week

Intensive exercise for 60 mins 5-7 times per

week

BMR x 1.375

BMR x 1.55

BMR x 1.7

Extreme Multiple intensive training sessions every day BMR x 1.9


4.1 NUTRITION 181

REGENERATION

RECOVERY

Given the demands of a typical season where players are required to train frequently

and play at least one game each week, recovery should be at the forefront of every

players mind particularly following a game or following a football conditioning session.

The quicker the mode of recovery is implemented the quicker the body can turn from

catabolic, where tissue in the body is being broken down to anabolic where tissue in

the body is being rebuilt.

There are many ways to accelerate the recovery process and by making recovery

a habit will undoubtedly help to both optimize performance and reduce the risk of

injury by ensuring the body is always in a state of homeostasis (balance).

Whilst it might not be practical to perform every mode of recovery every day, players

should aim to incorporate as many of the following tried and tested methods as possible

into their daily routine. It is important to understand however that there isn’t a bible

about what mode of recovery is the best for each and every player so it is important

that players are educated about the benefits of each modality and take responsibility

for finding what works best for them so that they are fully prepared come game day.

NUTRITION

Given the fact that only food and fluid

consumption can help players’ refuel, repair and

rehydrate, nutrition plays an essential role in the

recovery process particularly in the first 24 hours.

Players should therefore be extremely disciplined

and implement a specific nutrition protocol

immediately after every training session and

game.

POST TRAINING

Following training many players may perform

additional activities or take a shower but

because the first 20-30 minutes post exercise is

the time when circulation is high it is the ideal

time to consume nutrients.

STAGE 1: IMMEDIATELY

A recovery drink that consists of fast releasing

carbohydrate (glucose), fast releasing protein

(whey) and water creates a surge in the hormone

insulin that not only carries the glucose (sugar)

from the recovery drink but also transports the

whey (protein) into the muscle cell for repair

and regeneration of damaged muscle tissue.

A tasty nutritious drink also helps to rehydrate

players and is easy to consume and digest at a

time when players appetite is often suppressed.

STAGE 2: WITHIN 1 HOUR

As discussed within the nutrition section of this

chapter, it is important that players consume

balanced meals in the form of carbohydrate

to help them refuel, protein to help repair

damaged muscles, fruit & vegetables to

counteract muscle damage, essential fats to

reduce inflammation and fluids to rehydrate.

Soup, Salad, Lean meat or fish, rice and green

vegetables, fruit with natural yoghurt and

walnuts and a glass of water are an example

of what should be consumed for lunch within

an hour of exercise providing all the essential

nutrients in abundance.

In addition to the consumption of a nutritious

recovery shake immediately after training and

a balanced meal within an hour of training,

players should recognize the importance of

eating another balanced meal for dinner and

healthy snacks before and after to further help

the body refuel, regenerate and rehydrate.


4.2 RECOVERY 183

POST GAME

Because the amount of distance covered, high

intensity distance and number of accelerations

and decelerations in a game is higher than that

of a training session, the energy expenditure is

significantly higher so the need for nutrition is

also of more significance.

STAGE 1: IMMEDIATELY

Given the emotions players experience in a

game and the increase in intensity and duration

in comparison to training, players rarely have an

appetite for food.

Because the first 20-30 minutes post exercise is

the ideal time to consume nutrients however it

is even more important post game that players

consume a recovery drink that consists of fast

releasing carbohydrate (glucose), fast releasing

protein (whey) and water to start the recovery

process straight away.

STAGE 2: WITHIN 1 HOUR

Although players may still not have an appetite

for food within the first hour after a game, it is

still important that they consume additional

carbohydrate to help them refuel, protein to help

repair damaged muscles and fluids to rehydrate.

Quick access finger foods such as sweet potato

wedges, pitta bread pizza, chicken wings, chicken

skewers, muffins and smoothies are all simple

food sources dense in carbohydrate, protein and

vitamins that players are more likely to nibble

on during an important window of opportunity

versus sitting down and attempting to consume

a large meal.

STAGE 3: WITHIN 4 HOURS

Players will start to feel hungry within 3-4 hours

after a game and should be encouraged to

consume a balanced meal with ‘the perfect

plate’ in mind.

Chicken & Sweetcorn Soup, Salmon and Broccoli

with Pasta, a side Salad with Walnuts and a bowl

of mixed berries, natural yoghurt and honey

is an example of a balanced meal perfect for

consumption at this time.

STAGE 4: WITHIN 24 HOURS

To enhance the recovery process it is important

that players continue to consume the same key

nutrients in equal proportions for the following

24 hours in the form of at least four balanced

meals (breakfast, lunch, dinner and supper).

ACTIVE RECOVERY

Whenever players perform explosive actions for

prolonged periods, energy stores are depleted,

muscle fibres are damaged and waste products

build up inside the muscle that can cause further

damage if they are ‘locked’ inside the body and

not removed.

Performing additional exercise albeit at a steady

state, at a low intensity and for a short duration

immediately after both hard training and games

will help elevate heart rate above resting levels

and increase blood flow to and from active

muscles transporting key nutrients to muscles

and carrying waste product back to the heart for

removal.

Encouraging players to jog for 5 minutes once

they have got their breath back following

exercise ending with some simple back and hip

mobility exercises will help them ‘flush out’ waste

products, reducing the actual amount of damage

caused and accelerate the recovery process.

Cycling or swimming whilst slightly less practical

offer an excellent alternative to jogging

particularly the day after a hard training session

or game.

FOAM ROLLER

Given the number of changes of direction, the

number of accelerations and decelerations

that take place and the rotational nature of the

game, it is not uncommon for players to develop

tightness and even knots in muscles that may

restrict movement and over time potentially

lead to injury.

Performing foam roller exercises immediately

after training and games will not only help to iron

out knots in muscles and reduce tightness but it

will also help to drain waste out of the muscles

through the lymph glands into the bloodstream

for removal.

Players should be encouraged to perform 4-6

rolls up and down key muscle groups such as

upper and lower back, glutes, hamstrings, calfs,

quadriceps, adductors and IT band immediately

after hard training and games and the day after

a game.

MASSAGE

Whilst the use of foam rollers are a form of self

regulated ‘massage’, frequent massage of key

muscle groups by a trained practitioner will

accelerate the recovery process further and also

promote a feeling of wellbeing.

Through methods such as triagger point

release, acupuncture, deep tissue massage and

manipulation ‘masseurs’ help to release areas

of tension, tightness and soreness and increase

range of movement.

Similar to performing foam roller exercises

frequently, regular massage will also help to

drain waste out of the muscles through the lymph

glands into the bloodstream for removal and

should be performed with the same practitioner

where possible after each football conditioning

training session and game.

HYDROTHERAPY

Following intense training and games where

muscles, joints and connective tissue have

been loaded, many players may benefit by

avoiding weight bearing modes of recovery such

as jogging, opting instead for a water based

alternative.

Immersion in water helps the body to produce

‘endorphins’ that enhance mood and wellbeing

and the pressure of the water increases

circulation from the ankles back to the heart to

help remove metabolic waste.

Players should be encouraged to perform some

form of hydrotherapy every day but particularly

immediately after a hard training session and

game.

There are however a number of ‘hydrotherapy’

modalities all of which are of great benefit if

they are used at the correct time.

NEUTRAL TEMPERATURE DEEP (28-32°C)

Perfect for use at any time and should be

performed for 10-15 minutes. Players should

be encouraged to perform a range of flexibility

exercises whilst they gently move through the

water creating a gentle resistance.

The neutral temperature of the water is ideal for

circulation as it neither encourages blood vessels

to dilate (open) or constrict (close). Meanwhile,

the depth of the water creates greater pressure

at ankle level slightly elevating heart rate and

encouraging blood flow back to the heart

assisting the removal of waste and helping to

reduce inflammation around joints.

COLD WATER (10-12°C)

Perfect in hot weather and also when there is a

need to reduce inflammation around joints and

should be performed for 6-8 minutes each time

with the body fully submerged. Players should be

encouraged to take long deep forceful breaths

in and out whilst they are submerged in the cold

water to help them tolerate the experience,

increase the amount of oxygen circulating

around the body and remove carbon dioxide

making the body less acidic.

The temperature of the water rapidly returns

the body back to normal and helps to save

energy (the body uses more energy when its

hot). It also causes the blood vessels to constrict

(close) which sends the blood to the body’s ‘core’.

As soon as players get out of the cold water,

rejuvenated blood rich in oxygen is then pumped

out to the periphery filling players with a feeling

of refreshment.

HOT WATER (36-38°C)

Perfect in cold weather and to help players

relax tired muscles and should be performed

for 5-10 minutes each time with the body fully

submerged.

The temperature of the water raises body

temperature by causing the blood vessels to

dilate (open) and increases circulation. Players

should be encouraged to consume plenty of

fluids when they are submerged in hot water to

avoid dehydration.

CONTRAST (10-12°C TO 36-38°C)

Perfect for use the day after a hard training

session or game as it creates a ‘pump effect’ by

encouraging blood vessels to constrict (close)

and dilate (open) repeatedly.

Players should be encouraged to perform equal

bouts of hot and cold submersion (eg 1 minute

cold, 1 minute hot x 6) to help flush out waste

product and supply working muscles with

rejuvenated oxygen-rich blood.


4.2 RECOVERY 185

COMPRESSION

Because the general aim of all recovery

modalities discussed have been to either help

replenish lost energy, repair damaged tissue,

remove waste and promote circulation to both

transport oxygen and nutrients and remove waste

products and carbon dioxide, anything that will

enhance these aspects should be encouraged.

Compression garments providing they are

graduated and fitted to each individuals’ calf

measurements force blood upwards from the

ankle joint for the calf muscle to pump blood

back to the heart and are perfect for use in the

hours after training but particularly following

hard training and games.

Players should be encouraged to perform as

many of the afore-mentioned recovery strategies

immediately after exercise finishing with wearing

compression garments for the journey home and

relaxing to further enhance blood flow.

SLEEP

Whilst all other modalities of recovery look to

return the body to homeostasis (balance) as

soon as possible and prevent further damage

from occurring sleep is arguably the single most

important strategy to master not only to help the

body recover but to help the body improve.

Providing players are able to enter into a ‘deep

sleep’ for a significant amount of time each night

or when napping ‘growth hormone’ is released

that helps the body recover, regenerate and

consequently ‘adapt’.

It is important for players to understand just how

effective sleep is and that it should be at the

forefront of their mind to help reduce the risk of

injury and optimise performance.


4.2 RECOVERY 187

REGENERATION

REHABILITATION

Injuries in professional football are commonplace and whilst numerous strategies

that are supported by science are put in place to prevent injuries from occurring many

practitioners suggest that injuries are unavoidable.

In a well structured and balanced training programme however almost every injury

is avoidable and when an injury does occur, more often than not whenever you

look back along the timeline leading to an injury there is a glitch or an oversight in

the planning, prevention, conditioning, or regeneration process particularly on an

individual periodisation level.

When an injury does occur and the cause of the injury has been investigated it is

important to focus on safely rehabilitating the player and reintegrating them back

into training effectively in order to prevent re-injury.

REHABILITATION

PERIODISATION MODEL

The key here, however, similar to the

planning of all training sessions using the

football periodisation model is that the team

training should be used as the reference point

that determines the content of the players’

rehabilitation programme.

The reason for this is that by the time the player

is ready to return to full training with the team,

if the model has been implemented properly it is

likely that the team will be performing a greater

volume than before the player received the

injury. So not only does the player have to get

over the injury but they have to be prepared for

an increased volume of training.

The rehabilitation period will ultimately be

dependant upon the severity of the injury, but

no matter what the injury is the rehabilitation

should follow a simple and logical structure that

dovetails Into the football periodisation model.

Although there is not a game at the end of the

training week, the same principles of training

that apply to the team periodisation also apply

to the injured player. Of course the injury itself

determines what can and can’t be done each

day but regardless of the injury the focus of the

training week should be consistent.

The Rehabilitation Periodisation Model

therefore uses a simple cycle that is repeated

twice each week to help the injury improve in

the form of ‘quality’ training, to maintain and

improve the players physical condition in the

form of ‘quantity’ training and to allow for supercompensation

and ultimately a training effect to

occur in the form of ‘recovery’ training and rest.

FIGURE 54: Rehabiltation Periodisation Model

Weekly Training Structure

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Quality

Quantity

Recovery

Quality

Quantity

Recovery

Rest


4.3 REHABILITATION 189

‘QUALITY’ TRAINING

As soon as a player is able to put weight through

the injured joint or muscle group, the ‘quality’

element of their rehabilitation can commence.

The term ‘quality’ refers to the intensity of each

action, the rest period in between each action

and the number of actions.

INTENSITY OF ACTIONS

Regardless of how severe the injury is, each

weight- baring exercise should be at 100%. That

does not mean that players put unrealistic force

through the injured site, it simply means that the

action they perform is at 100% intensity of what

they can manage to perform at that particular

time pain free. Such actions may only be 50% of

what they can normally perform when they are

injury free but the objective of ‘quality’ training

is to go from 100% to 101% so there is always an

improvement.

Using this example, if each action performed

during the first quality training session is at 100%

then the next time the player performs a ‘quality’

training session the player should be able to

perform each action at a greater intensity, maybe

55% of what they normally perform when they

are injury free, a significant improvement from

the first ‘quality’ training session.

REST BETWEEN ACTIONS

To maintain the desired execution of each

‘quality’ action it is important that players have

maximum rest between each action to ensure

full recovery of the immediate energy system

(the phosphate system) and also full recovery of

the neuromuscular system. (Messages from the

brain to the muscles)

As a general rule if the practitioner responsible

for rehabilitation allows for 12-18 times the

duration of each action before performing the

next action ‘quality’ will be maintained and each

action will be at 100%. So if a player recovering

from a hamstring injury performs a lunge for

example that takes 2 seconds, they should

be given 24-36 seconds recovery time before

performing another lunge.

NUMBER OF ACTIONS

Because the objective is to maintain the ‘quality’

of each action, performing endless amounts of

actions will undoubtedly affect the ability to

perform at 100%. The number of actions each

‘quality’ training session should therefore be

kept to a minimum.

Using the same example, a player performing

lunges following a hamstring injury should

perform a small amount of sets and repetitions,

hypothetically speaking 4 sets of 4-6 repetitions.

By progressing in this manner the players’

capability to perform greater intensity of actions

will improve fairly rapidly.

Of course, there will potentially be a range

of different exercises that the practitioner

responsible for rehabilitation will want to

perform, but the key is to always improve the

‘quality’ of each action in order to progress so the

number of exercises similar to the number of sets

and repetitions should be kept to a minimum.

Similarly, because the ‘quality’ training sessions

precede the ‘quantity’ training sessions it is

important that there is no fatigue going into the

more demanding ‘quantity’ sessions.

‘QUANTITY’ TRAINING

As soon as players can put weight through the

injured joint or muscle group, the ‘quantity’

element of training can also commence.

The term ‘quantity’ refers to the number of

actions performed per training session that in

comparison to the ‘quality’ training sessions is

greater to enable players to both maintain and

improve their physical condition.

INTERVAL RUNS

Regardless of how severe the injury is players

should be encouraged to perform interval training

as soon as possible for a specified number of sets

and repetitions. This does not mean that players

are placed at risk by performing exercises that

they cannot possibly cope with, it simply means

that they perform exercises that mirror the

intermittent demands of football.

Using the same example as before, even if the

player with a hamstring injury is only capable

of running at 50% of their normal maximum

intensity they can still perform interval runs. A

hypothetical example of which can be seen in

diagram 9.

As you can see in diagram 9 The player starts at

the touch line and slowly accelerates at 50% of

maximum intensity (jogging) to the 18 yard line,

walks to the half way line, slowly accelerates

at 50% of maximum intensity (jogging) to the

opposite 18 yard line, walks to the opposite

touch line, turns and repeats the process. In this

example the player hypothetically performs 3 x

5 minute sets with 2 minutes rest in between.

Because the player is only accelerating at 50%

(jogging) they stay within safe boundaries in

relation to their injury but they perform multiple

accelerations each set where every time they

increase the intensity from a walk to a jog

they stimulate their immediate energy system

(phosphate system) which is important as that

is what happens in a game each time a player

performs an explosive action.

PROGRESSION

Using this example in the context of the training

week, the next time the player performs a

‘quantity’ training session they should perform

the same interval run but instead of performing

3 x 5 minutes with 2 minutes rest in between they

should perform 3 x 6 minutes with 2 minutes rest

in between. By increasing the duration of each

set, players will perform a greater ‘quantity’

of accelerations at 50% than before therefore

placing an overload on the player to achieve a

training effect.

Similarly, because the player will have performed

another ‘quality’ training session prior to the

second ‘quantity’ training session it is likely that

the intensity of each action will be greater than

50% (perhaps 55- 60%).

To ensure players continue to safely make

progress, each ‘quantity’ training session

thereafter should be given careful consideration

in relation to how the interval runs are progressed.

This can be done in a number of ways. It can be

done by simply increasing the duration from 3 x

6 minutes to 3x7 minutes to 3x8 minutes or It can

be done by structuring the runs so that there are

more accelerations in the same period of time.

An example of which can be seen in diagram 10.

DIAGRAM 9: Rehabilitation Run 1 DIAGRAM 10: Rehabilitation Run 2



As you can see in diagram 10 players repeat the

same process as rehabilitation interval run 1, but

instead of jogging then walking at each line, they

progress from jogging to accelerating at 55-60%

at each line.

In comparison to interval run 1 by replacing

walking with accelerating, players perform a

greater quantity of accelerations in the same

period of time. Over a short period of time you

will therefore notice a vast improvement in

both quality and quantity of actions specific to

the game of football and players will quickly

progress towards the ability to perform actions

at 100% of maximal intensity.

Given the number of actions per minute, Interval

runs 1 and 2 are perfect for maintaining a level

of conditioning for large sided conditioning

games, so the volume of interval runs during the

rehabilitation period should mirror that of the

volume of 8v8/11v11 games.

As the player progresses and is able to perform

more intense actions, for example 70% of

maximal intensity, it is important to expose them

to a greater frequency of actions specific to the

number of actions that they will experience

when they return to training.

This can be done simply by following the same

provcess as interval runs 1 and 2 but by using the

width of the pitch instead of the length of the

pitch as illustrated in diagram 11.

As you can see in diagram 11 Players start at the

touch line and jog to 18 yard line, accelerate at

70% to penalty spot, Jog to opposite 18 yard line,

walk to opposite touch ,one, turn and repeat the

process.

Not only are the intensity of accelerations

greater because of the stage of rehabilitation

reached but the length of the accelerations are

shorter and more realistic to the average length

of sprints in a game, and more frequent than the

number of accelerations in interval runs 1 and 2.

Because of the increase in intensity and number

of accelerations per minute in comparison to

interval runs 1 and 2 however, it is not realistic

for players to perform interval run 3 for the

same duration. Hypothetically therefore players

should perform more blocks of shorter duration.

For example 4 x 3 minutes with 2 minutes rest in

between.

To ensure players continue to improve at each

stage of their rehabilitation there should be

a progression for each interval run all the

way through to when they are re-integrated

into training. This can be done by progressing

rehabilitation interval run 3 by increasing the

duration from 4 x 3 minutes to 4 x 3.5 minutes

to 4 x 4 minutes etc. Alternatively, it can be done

by increasing the number of accelerations within

the same time period, an example of which can

be seen in diagram 12.



70% to penalty spot, Jog to opposite 18 yard line,

turn and accelerate to penalty spot, jog to 18

yard line and walk to touch line.

Given the number of actions per minute, Interval

runs 3 and 4 are perfect for maintaining a level

of conditioning for medium sided conditioning

games, so the volume of interval runs during the

rehabilitation period should mirror that of the

volume of 5v5/7v7 games.

INTENSITY

This approach should be followed by gradually

increasing the intensity of accelerations each

‘quantity’ training session until players are

able to accelerate at 80-90%. Once the players

have performed the necessary ‘volume’ of

work it is time to progress to the end stage of

rehabilitation to prepare them for safe return

to training. This can be done using a similar

approach to interval runs 1-4 but because the

players are able to perform near maximal

accelerations they should perform a greater

amount of blocks but for shorter duration, for

example 2 x 6 x 1 minutes, with 2 minutes rest

between repetitions and 4 minutes rest between

sets as illustrated in diagram 13.

As you can see in diagram 13 players start at


80-90% to penalty spot, jog to opposite 18 yard

line, turn and accelerate at 80-90% to penalty

spot and jog to touch line.

This should be done until players are able to

sprint maximally each time they accelerate so

that the intensity and frequency of accelerations

mimic the demands of football. The final

progression prior to returning to training and

more specifically games is to make the interval

runs more demanding.

This can be done by reducing the rest period

between each repetition from 2 minutes to 1.5

minutes to 1 minute between each repetition

or by increasing the number of accelerations

within the same time period as illustrated in

diagram 14.


18 yard line, sprint at 95-100% to penalty spot,

Jog to opposite 18 yard line, turn and sprint to

the 18 yard line for the full duration.

Given the intensity and the number of actions

per minute, Interval runs 5 and 6 are perfect for

maintaining a level of conditioning for small

sided conditioning games, so the volume of

interval runs during the rehabilitation period

should mirror that of the volume of 3v3/4v4

games.





‘RECOVERY’ TRAINING

In a well balanced and structured rehabilitation

programme ‘recovery’ training is as important as

both the ‘quality’ and ‘quantity’ training sessions

to enable the body to heal, adapt and improve.

Even though the intensity and duration of the

early stage rehabilitation sessions are not as

demanding as the later end stage rehabilitation

sessions the demand on the body is the same

because it is working at 100% of its capacity

for that particular period of time given the

restrictions of the injury.

Recovery following the both ‘quality’ and

‘quantity’ training sessions each training week

similar to recovery following team conditioning

sessions and games should aim to encourage

blood flow to help remove build up of waste

in addition to careful considerations regarding

nutrition.

Movement within a swimming pool ensures

there is no weight going through the injured joint

or muscle group whilst the pressure of the water

helps to encourage blood flow back to the heart

for removal and should form the basis of recovery

for early stage rehabilitation in particular.

Similarly a change of environment always helps

to maintain fresh thoughts particularly with

longer term injuries.

‘REST’

Whilst the aim is to safely reintegrate players

back into training and games and prevent reinjury,

the faster this can be done the better. Rest

following a ‘recovery’ training session and prior

to the next ‘quality’ training session enables the

practitioner to increase the intensity of each

second ‘quantity’ training session as there is a an

increased period for the body to adapt. Greater

adaptation will lead to a faster rehabilitation

period whilst also improving their physical

condition.

Using the rehabilitation periodisation model

in relation to interval run 1 to illustrate the

importance of rest as an example, the practitioner

should implement the following approach;

NUTRITION FOR THE INJURED

PLAYER

When implementing the rehabilitation

component of the football periodisation

model effectively you will notice a fairly rapid

improvement in both the ‘quality’ and ‘ quantity’

of football actions.

It is important however to discuss the various

stages of an injury with specific reference to

periodising the nutritional intake of a player

given the fluctuation in energy expenditure

throughout such stages where players move

from injured and inactive, to not injured and

active.

Unfortunately there is little that can be done

from a nutrition perspective that will have a

profound effect on accelerating the recovery

process when a player gets injured, but there

are various nutrition strategies players can

use to prevent the rehabilitation period being

longer than it needs to be and help to reduce

the likelihood of a new injury or re-injury upon

returning to training.

To be able to understand the strategies it is

important to identify the energy requirements

throughout the various stages of an injury.

IMMEDIATE INFLAMMATORY STAGE

One of the common alterations to a players’ diet

when they get injured is to reduce energy intake.

Whilst this is relevant when the severity of the

injury determines that the player is inactive, in

the initial stage this is a big mistake, specifically

in relation to muscle protein synthesis, where

new muscle is created.

Injury in the initial stage results in a cascade

of hormonal alterations including the release

of catabolic hormones that break down tissue,

and elevated basal metabolic rate, (BMR) which

put simply means that the body is burning more

energy because of the injury and therefore

requires more energy to recover properly.

Whilst the severity of the injury will determine

how long the initial stage lasts, during this time

the priority is to increase energy intake to meet

the increase in energy expenditure and also

encourage inflammation and swelling to the

injured site.

Research has suggested that soft-tissue injuries

likely result in a 15% increase in basal metabolic

rate, and both structural injuries and acute

illnesses likely result in a 20% increase in basal

metabolic rate.

Similarly, Research has shown that just a 20%

energy deficit resulted in a 19% reduction in

muscle protein synthesis. A 19% reduction in

the rate of muscle recovery and repair in a

professional player is serious and return to play

may be prolonged significantly.

Players should therefore consume larger amounts

of food particularly in the form of protein rich

foods and also avoid anti-inflammatory foods at

all costs. Fatty fish such as mackerel and salmon,

nuts and fish oil supplements that help to reduce

swelling and mobilise joints under normal

circumstances should be temporarily removed

from consumption.

ACTIVE TO INACTIVE STAGE

As soon as a player receives an injury their

activity level reduces considerably and once

they have gone through the initial inflammatory

stage their energy expenditure also reduces.

Similarly, Immobilisation of a limb or joint

results in muscle atrophy (Decrease in muscle

mass). Unfortunately it is unlikely that you

can offset this muscle loss, but maintaining a

stimulus within the body by doing lower body

resistance training if the upper body is injured

or upper body resistance training if the lower

body is injured will be useful in maintaining the

appropriate stimulus throughout the body in

preventing mass muscle loss.

Players should therefore aim to consume the

same amount of protein rich foods as when

they were active but depending on the level of

activity slightly reduce the amount of starchy

carbohydrates such as bread, rice, pasta and

potatoes.

Calculating and consistently meeting daily

energy requirements is of great importance and

continuing to monitor body mass throughout

the recovery process is a great indication of

their energy balance. The aim should be for the

injured player to maintain a weight within 1-2%

of playing weight.

INACTIVE TO ACTIVE STAGE

One of the biggest concerns of rehabilitation

staff at any football club is that a player returning

to training from injury breaks down and incurs

another injury or suffers a recurrence of the

same injury.

When a player moves from inactive to active

whether it be a gradual increase or more

progressive increase depending on the severity

of the injury the energy expenditure increases.

The automatic response of a professional

footballer when injured is to reduce carbohydrate

intake or avoid starchy carbohydrates altogether.

Carbohydrate is the predominant fuel for

activities of moderate to high-intensities so

failing to increase carbohydrate when returning

to training will result in the player exercising

with reduced blood glucose concentrations and

depleted glycogen stores.

Limiting carbohydrate delivery to working

muscles will significantly increase the risk of

soft-tissue injuries.

It is all too common in Premier League football,

a player returns to training from a lengthy layoff

and breaks down with a hamstring tear or a

calf strain in the initial couple of weeks. Often

because they failed to manipulate their diet

from when they were injured and inactive, to not

injured and active.



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