The animal inside. Player Education
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- The animal inside. © Education Player
For Sergio García, Director of Australian football players.
- The animal inside. Player of Education © hopes to help young players to build and succeed in all aspects of your game. This book is intended as a guide only. Many styles of coaching and training are used in this book. Some preferences are taken from professional players, some of the lessons taught by Football Federation Australia, some of the professional fitness experts and some personal experience. Few players (and coaches) out of the fully professional game aware of the impact it can have an adequate conditioning performance. There is no reason a strong emphasis on technique and skill development at all levels the game, but the ability can only be applied within the limits of physical capacity of the player. We've all seen players who do not have good technique and even and become deadly effective. Often their speed and power is enough to outshine opponents and teammates posse significantly more talent. There is no substitute for the correct technique. But the largest soccer-specific reproductive success of a player, the higher the level they can apply the skills that make have.In sections small in size, this e-book covers the most important elements of fitness in the game of football. Starting with resistance training, progressing through strength, power and speed as well as fitness and good football nutrition.Enjoy the e-book and if you have any questions please use the form contact.
- Part 1 – Football resistance training elite player is excellent resistance of posse. Typical values for VO2max (the technical term for an individual's aerobic power) between 55 and 70ml/kg/min. To give these numbers some context, young, inactive people have a typical 40-50ml/kg/min VO2max. How important is the strength of soccer practice? Studies have shown that the greater aerobic capacity of a player, the ground they cover during a typical game. In addition, improved endurance also increases the number of sprints out in a game. In one study, by improving VO2 max of youth soccer players by 11% over a period of 8 weeks, a 20% increase in the distance total covered during match play competition was seen, along with a 23% increase in participation with the ball and a 100% increase in the number of sprints performed for each player! Soccer training resistance corresponds to one of 2 categories: aerobic fitness anaerobic endurance and aerobic conditioning resistance aerobic strength endurance training improves the body's ability to deliver and utilize oxygen. It will allow players to keep a high overall rate of work during the ninety minutes. Also recover more quickly after a few runs and high intensity periods of play. Example Aerobic Resistance Drill
This exercise is based on fartlek training which is more specific to soccer and less monotonous than running around a field Soccer: Warm up with a steady jog for 10 minutes to run hard for 3 minutes, jogging for 1 minute Cool Repeat 6-8 times at a constant rate during 10 minutes of resistance training anaerobic anaerobic strength training will help players recover faster from crashes successive high-intensity exercise. It is not uncommon for a player to have to sprint 20-30yards to defend a single attack in turn and run in the opposite direction when counterattack. Football can be classified as high-intensity intermittent exercise. Successive sprints or high intensity work bouts, with little rest between half, quickly leads to an accumulation of lactic acid. When the muscles and blood to become acidic, its function is severely hampered. The player should decrease the speed of recovery and the last thing they want in this scenario is to receive the ball! With anaerobic endurance training, the ability to tolerate lactic acid increases. In other words, it takes more time to accumulate lactic acid in the blood and muscles and when it does, that can be erased faster recovery allows great resistance to anaerobic quicker.Sample DrillSet 5 cones 10 meters / feet away. From the cone 1, run to cone 4 immediately sprint to cone 5. Turn and run to the cone 3 and then sprint to cone 1. Turn and run to cone 2 and sprint to cone 5. Finally, make an immediate and run to cone 1. Rest for 60 seconds and repeat 3-5 times. This is a game. Complete 2-3 sets. Soccer PlayersPlayers resistance training for Junior who have not yet reached or are in the early stages of puberty should only complete aerobic endurance training. Intense anaerobic exercises are too demanding on the players young people who have limited capacity to produce and tolerate lactic acid.In very young players (ie, 6 to 10) resistance "drills" should be avoided completely. In contrast, the conditioning effect must come from the games based on the resistance-that can easily be incorporated into a workout. Football Training Youth Players resistance for young soccer players mature, they are naturally able to cope with more demanding training. Versus aerobic conditioning anaerobic still need to be noted, however demanding some interval training exercises can be added to a training players program.Interval simply refers to a low intensity drill breaking up into several shorter intervals. Due to a rest period allowed between each interval, the overall intensity can increase. When you think about it, this is very similar to the nature of football game.Soccer resistance training for older players PlayersWhen mature physically (usually between the ages of 16 to 21), Soccer strength plan must be tailored to meet the precise demands of the game. Players must complete the training with intervals training rather than steadily. They should also incorporate a lot of anaerobic strength training to help them tolerate the accumulation of acid.At Lactic this level, resistance training should also be periodized. That simply means that over the course of a season which will be specified periods emphasized aerobic endurance conditioning, specific periods when anaerobic endurance conditioning emphasizes structure and periods of rest and recuperation.
- Part 2 – Strength Training for football players football requires strength in both the lower and upper body. Almost every movement in the kicking game in order to cope, to twisting and turning, sprinting and course requires a good base of strength and power.However, strength training for the sport is very different from simply lifting weights and trying to lift more and more each session. The bodybuilding mentality still prevails in their training routine the strength of football, but it is important to remember that for most players, simply adding muscle size and volume, or even sheer force is not what they need to play football successfully.There are essentially four different types of strength training for football. Each has its place and do not worry … no are all completed at the same time! In fact, the older players, the training plan the most effective force is designed so that one way strength training is based on another in the course of a season. Let's look at each in a little more detail … Basic Strength Training for strength training SoccerBasic is designed to build a solid and balanced foundation. Prepare the joints, muscles, ligaments and tendons in a more intense work Later in the training plan. It is designed to strengthen underused stabilizer muscles and balance between the right and the left side of the body. Football, like any other sport, tends to place uneven demands in several overdeveloped muscles and leaving some careless few. Too strong quadriceps is a classic example, the placement of the hamstrings in an unequal number of training stress.Maximal SoccerOnce force has built a solid base, and balance muscle is restored, more intense training can be completed in order to develop a player's maximum strength and muscle size strength.Maximal or most Not the same thing. Bodybuilders train for muscle size – known as hypertrophy training. A bodybuilder may seem very strong, and they are, but their strength is not is proportional to its enormous size. In order to train for maximum strength, heavy loads are used for a small number of repetitions. This limits the amount of muscle mass is developed, but also adjust the neuromuscular system so that the Greatest amount of force can be applied for the main objective is to develop as much force as possible so that it can become a high level of explosive power and muscle to endurance.Explosive SoccerPower Power Training is the ability of the neuromuscular system to produce as much force in the shortest amount of time. A football player can be very strong, but can not apply that strength quickly, so its explosive power is how to develop energy limited.One is through a form of training called metric layers. A muscle that is stretched before it contracts will contract harder and faster (like a rubber band). This is essentially what they do plyometric exercises – stretching the muscles quickly and then immediately demand for a strong contraction. It is easier to imagine that with a practical example: Imagine jumping movement to win a header … The first phase of this movement have to be a push down. If you try to jump off the ground without bending your knees, you can not even leave the ground. As dip down just before a break foot is stretching muscle groups such as the quadriceps and hip extensors. These are the muscles that contracts with great force a split second jump.The late to produce shorter and more rapid this downward movement or action of stretching before, the stronger muscle groups can contract … and the higher you will jump! There are many types of exercises metric layers. Lower body exercises metric layers have also called jump training and one of the simplest exercises is very similar to hopscotch. This is a good soccer-specific exercise below: Endurance Training SoccerTraining incorporates muscular endurance lighter weights and more repetitions. One of the best formats is circuit training, where several exercise stations are performed consecutively. Many of the exercises can be performed with little or no equipment such as push-ups, step ups, burpees, squat thrusts, walking lunges, bench dips, on.Ideally cracks and so, should emphasize exercises the same muscles in a similar way as a competitive football match. For example, using high step-ups box instead of leg presses extends to the leg muscles, is more specific to soccer.Here 's another example … squat jumps is a circuit training exercises that build strength in the lower body. Having a partner throw a ball in the air for the head is a way to make exercise Soccer more specific. Another adaptation is to have a partner to play a ball along the deck for another pass in each landing.Now going to have to force for the preparation of various age groups … Strength Training for Junior PlayersThere no reason why pre-pubertal players (only 8 years old) can not participate, in fact, activities.In resistance training, the American College of Sports Medicine (ASCM) suggests that if children are ready for organized sports, they are ready for some type of strength training. There are some scary stories about strength training in children, such as stunted growth and deformed extremities. However, When completed correctly, under proper supervision, a plan for junior endurance training can really help prevent injuries can occur in contact sports such as strength soccer.Here are some important guidelines for the training of young football players: Players who have not NEVER physically mature heavy lifting. They should not try to see how much weight you can lift. Young players must be supervised at all times with at least one competent teacher for every 10 players. Players must have the opportunity to master the proper technique without resistance to the resistance is gradually added. Medicine ball exercises using body weight and light are more suitable than free weights and machines. Most resistance machines are not designed for the length of the limbs of children and should be avoided. Football Strength Training for young players PLAYERS reaches puberty, growing naturally in force (Mostly men). However, the bones are still growing and the end plates are still susceptible damage.Even players who seem to have matured earlier should not lift heavy weights (that is, a weight that can not be lifted at least 10 times.) The progression of body weight exercises with free weights and machines must be gradual and based on a player's own development. Because the players grow rapidly during puberty, is important for a soccer training program might help to balance the muscle groups. The bones usually grow faster than muscles develop, which can often lead to overuse injuries, Osgood Schlatter. A combination of strength and flexibility exercises can help reduce the incidence and severity of force these.Soccer PlayersOnce most players have matured enough, football strength training can be much more structured and football-specific.During off or closed the season, players must follow a general power or basic. This will help rebalance the body after a hard season.During the latter stages of the offseason and the early stages of pre-season, players must change to a maximum strength program. This can be converted into energy and strength endurance during the latter stages of the pre-season, ready for competitive play first.
- Part 3 – Soccer Speed Training You can hear many say that football coaches today is all about speed. Today's players are faster than ever and the game is played at high tempo from start to finish. But what does a fast player? In a sport like football is not just the ability to run fast … Players rarely have the opportunity to reach top speed in a game. Much more important is the acceleration and speed of the mark. A player may be faster than 30-40 meters, but lack the skill and ability to run fast, while possession of the ball. And then there is the resistance of speed … Football is a game of high intensity intermittent. Players must make several strong races or sprints back-to-back with minimum rest. His ability to maintain the sharpness and power is a measure of its speed endurance.How about the speed of the feet? The speed of thought and reaction time? And do not forget the ability to decelerate and change direction quickly. All these attributes combine to make what we would call a fast player. And the good news is that from this list of physical attributes can be further improved by training. Do not let anyone tell you that fast is the only one to genetic luck of the draw! So how does a player (or team) become fast? It takes a blended learning approach. And the first type of football speed training to make a significant difference is something that we've covered … Strength and Power TrainingWhat determines the running speed? It's not just the ability to move the legs quickly. While this is important, the greater the force that can be applied to each contact with the ground, the faster you can encouraged. Of course, no matter how much force may be applied if you can not apply quickly. So the ability to run fast is actually a combination strength and speed … also known as the explosive power! a phase of maximum strength training will increase the amount of force that a player can apply. That is the first half of the equation of care. A later phase of the training requirements of the metric layers that force the body to apply very quickly … the result is the development of energy and a faster player! But remember that there are other elements to the speed, apart from the ability to run fast … Speed training agility and sprint speed or TrainingSpeed more help to improve the speed off the mark, acceleration and power.Agility training allows you to change direction without loss of balance, strength and speed training or control.Quickness body will help improve foot speed and co-ordination.In reality there is great amount of overlap between these three types of training. From a practical standpoint, they can all be combined in a single session using only a handful Drill of drills.Sample Sprint Training – Hollow Sprints
Sprint 30 meters / yards, jog 30 meters / yards, sprint and jog to 30meters/yards 30meters/yards. Walk slowly back to the initial and repeat. Shows Agility Training Drill – Follow LeaderMark an area of approximately 10 meters / yards by 10 meters / yards. In pairs, one player is left to chance within the marked area. The other player must continue to maintain no more than 2 meters / yards away. The leader must be constantly changing direction and rhythm. Two sets of pairs can be added to the area to which players should be aware of what is around them also.Sample Speed Training Drill – Straight Stairs RunsAgility are great for improving foot speed, coordination and speed in general. They can cost between $ 30 scales shorter than $ 100 for designs more elaborate. An alternative is to make it his own with a piece of white thread and a soccer net plot some pins (make sure the plugs are pushed the ground). There are lots of variations you can use and you can easily make your own foot combinations. You can see an example of the formation rate right.Soccer Junior PlayersIntense strength and power training is not suitable for young players. Nor is intense speed training. But that does not mean that a player junior can not improve their speed on the pitch … The best way to help a young player become faster is to use exercises that will improve their ability to coordinate their limbs and move faster. There are a number of exercises to help you do this and that easily can be incorporated into an obstacle or situation will play the fun and speed training rewarding.Soccer young players mature and full speed drills Players career can be added to its program of football speed. It is impossible to say how fast or slow a player will be until after puberty. So if a player is very slow as a child who does not necessarily mean reduced adulthood.In younger players is also important to develop speed and coordination the upper body. While this may not seem specific to soccer, which will help with speed and racing ability allows players to develop athletics in general. It is also a good idea at this time to teach players to run and sprint mechanics correct which is expected to become a habit when they reach Full maturity.Soccer speed training for major players mentioned above, players must be physically mature with a program of strength training strength. This in itself will increase your speed and agility. In addition, speed and agility session should be added to the overall training program by the end of the preseason. Speed can easily be maintained with one session per week during the season.
- Part 4 – Football stretching and warm Stretching for football must be the most underrated of all components of fitness.Not can only help reduce the risk of injury, good flexibility also improves athletic performance and technical. Muscle strength can be applied over a greater range of motion, which in turn increases the speed and power. movements rebound as a kick and jump can be more explosive and a greater range of motion helps the players to go further for ball.There three main types of stretching: 1. Dynamic stretch of football – often used at the beginning of heating. Make circles with your arms to loosen the shoulders, turning from side to side and rotate each leg as if to kick a ball is all good examples.2. Football Ballistic stretching – bouncing or jerky 'movements using your body weight to increase the stretch. Inclined rebound and play on your toes is a classic example. Avoid ballistic stretching. There are safer and equally effective in improving the range of motion.3. football stretching Static – stretch muscles without moving the limb or joint ventures. A good example of a static stretch is the traditional four-section, where, standing on a leg, grab your ankle and pull your heel in your backside.From these 3 types of stretching, dynamic stretching is recommended before a game or training session. Dynamic stretching helps to reduce stress associated with muscle tears. Avoid static stretching before a game like this can reduce the force and performance of energy and has not shown that to prevent stretching injury.Dynamic, while useful before a game is not particularly effective in increasing range of a player's long-term movement. To increase flexibility, static stretching is more useful and static stretches should be completed when all hot – At the end of a training session or game is ideal.Soccer GuidelinesEach stretch stretch should be held for 20-30 seconds and should be repeated at least twice (preferably three times). For example, do not conduct a calf stretch, then a stretch of hamstring after a stretch of four, etc, and then repeat the whole routine. Instead we made 3 sections calf, then 3 and so on.Here hamstring stretches are some other generals, but important to have guidelines consider before you start your stretching routine football … DO NOT hold a stretch that is in no way painful. There is a feeling of tightness and tension that should decrease as you hold the stretch. Breathe! Avoid holding breath while stretching as this can increase blood pressure and leave you feeling dizzy. For best results try to stretch every day or at least 3-4 times a week makes your body completely hot before you start. O 5-to 10 minutes of light aerobic exercise or do exercises at the end of a workout. Hold each stretch for 20-30 seconds. "Shaking" the limb and joint and repeat for a total of 2 3 sets. Do not expect results overnight. It can take up to 6 weeks to see measurable improvements. Be persistent – to come. Finally, consider testing yourself before starting a football program of stretching again after 6 weeks. Junior Football stretching for young soccer players are naturally PlayersWhile flexible, stretching should not be ignored. Stretching can be added as part of a cooling down after a game or training session and even between the periods during a training session. Young children should be watched carefully so they do not try to compete to see who can stretch the farthest. In addition, should keep their legs for a shorter time period (5 to 10 seconds.) Stretching PlayersYouth youth soccer players are prone to overuse injuries and growing pains. Very often this happens because the bones grow faster than muscles develop (Osgood Schlatter is an example of this). A good football stretching program is essential to help counteract these problems and young players should try to stretch every day if possible. Stretches should be held 10 to 20 seconds. Football players stretch for more PlayersOlder stretch at least 3 times a week – ideally after training sessions and a game. They can incorporate advanced forms of stretching as PHF (proprioceptive neuromuscular facilitation) will contribute to further increase the range of motion. Stretching should be maintained for a maximum of 30 players and the coach appreciates the value UpEvery seconds.Warming warming. By increasing blood flow to the muscles and increasing body temperature to help reduce muscle stiffness – believed to be directly related to the injury as strains.Here are the key benefits of warming: Muscles can contract and relax more rapidly when hot muscle rigidity can be reduced leading to greater economy of movement the body temperatures high, the muscles are better able to start and use the oxygen can avoid muscle strains that are most likely to occur in cold, muscle rigidity specific warm-up can help the body to recruit more motor units throughout the business quickly out as the sprints and jumps As mentioned above, stretching plays an important part of the warm up – but only dynamic stretches are recommended. Static stretching before a game or training session can hinder performance and is not as likely to reduce the risk of injury.A good warm-up routine is limited only by the coach or the player's imagination. Without There are some general guidelines to help you make the routine more effectiveThe warming must start light and gradually increase the intensity of close competition at the end. Start with the general activities that involve large muscle groups. Examples include light jogging (with or without the ball) or jump dynamics followed by some stretches. It is important to avoid strong, explosive movements such as kicking or sprinting or any activity that may cause excess stretching.Towards the end of the exercise routine that replicate the pressures of time in a game will help increase reaction time and speed of thought. It's a good idea to end games-conditioning heating in confined spaces. The intensity should be similar to a competitive game (besides fighting!) With the players focus on sudden movements, fast.
- Part 5 – Football Nutrition in football or any sport for that matter, proper nutrition and coaches always assume undervalued.Players diet only becomes a factor at the highest level of the game – the additional advantage where the little advantage can mean the difference between winning and losing.Not well! Nutrition makes a significant difference – at all levels and ages! Eat and drink properly before a game for example, can cause a sudden surge of insulin, followed by a sharp drop in blood sugar. The result is lethargy and legs like jelly. Another example … Eating too close to launch and can be left feeling dizziness and nausea. Why? When food is in your stomach, it becomes a top priority of his body … The blood is directed to the digestive system to process fast food before the food has a chance of debris and ferment. When you exercise heavily, blood is shunted away from major organs (and the system tract) in order to supply working muscles with increased oxygen demand. A feeling of nausea is the body's way of limiting the exercise for blood can be directed back to the digestive system. Ignore it, or push too hard and the only option left is to physically remove the food from the system! Therefore, Ideally, you should eat a proper meal 3 hours before the meeting. More than 3 hours and you could get into the game feeling hungry and weak blood sugar. Any prompt and run the risk of being sick.Following a game is a different story however. You want to eat as soon as possible to replenish carbohydrates. Have snacks on hand is a useful strategy rather than waiting till you get home for a big meal. You have a "window" – a period of time after exercise is best to replenish their energy reserves. Beyond this window it becomes much more difficult to replace carbohydrate reserves and can take up 2-3 days. Not good if you're playing or training a day or two later.What on alcohol, hydrationThere optimal are different types of sports drinks: Hypotonic – Isotonic – Hypertonic – For now, isotonic drinks are best before a game (but not close to launch) and hypertonic drinks are the best after a game. Hypotonic drinks are useful during high temperatures, where the most important factor is of course dehydration.Of eat before and after a party is only one aspect of nutrition. What you eat in a day by day, a basic food ration is as important.If to play competitive football that can be training and playing 3-4 times a week or more. This increases their demand for energy and possibly some vitamins and minerals, so it is important that eat more to meet these growing demands. However, eating anything and everything that is not a success … Football players tend to be pretty lean, because sport is so physically demanding. Sometimes players and coaches believe that this allows them to eat all kinds of junk food without weight gain consequence.While can not become a problem, your overall health and performance will be adversely affected. Too often, health and fitness is judged by weight. But the old adage "you are what you eat" is as true for football players as it is for everyone else. With proper nutrition every system, organ and cell can function more effectively. The net result is greater potential.Sports sports supplements are becoming more and more popular among football players. They promise the world and often offer very little. Manufacturers have rushed to expand the market for bodybuilding, paying millions of known sports Stars to endorse their products. But no celebrity endorsement is nothing to prove some of its accessories effectiveness.A have a measurable effect, tested and may increase performance. However, substances such as anabolic steroids (which is a drug not a supplement) while troops are also dangerous and illegal.Coaches and players must be aware of what supplements are safe and effective and which not. Beware research of the internet however. You'll quickly find a face, subjective comments designed just for you from your hard earned money. proper feeding and adequate physical exercise can have a dramatic effect on performance that NO supplement can come close to matching its effect!
We hope you enjoyed this e-book produced by AustralianFootballPlayers.com.au , remember to be seen, for discovering TM.
* This is to be used as a guide only. Please consult your doctor before doing any of these exercises.
About the Author
Sergio Garcia is the Director of Australian Football Players, Australia’s first website and business devoted to promoting young, talented, football players to professional football clubs and players agents world wide. http://www.australianfootballplayers.com.au
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