Tag Archives for " conditioning "

Pre-Season Conditioning - Part Two

WORLD CLASS COACHING Pre-Season Conditioning By Alex Trukan TABLE OF CONTENTS Part Two 1V1'S FOR POWER 3V3+2 TURNING GAME 2V2 LEAGUE 1V1'S FOR SPEED 1v1’s to Develop Power to Accelerate Week: 5 This practice is focused on improving maximal explosiveness of the action. It will help players to gain advantage over opposition in running duels and

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Defend in a Deep Lying Block Defense – Aerobic Power

By Anthony Hazelwood Defend in a Deep Lying Block Defense – Aerobic Power.   Defend in a Deep Lying Block Defense – Aerobic Power.   The following activity coaches a team to defend in a deep lying block defense. The specific fitness target is transient endurance while adapting the player’s aerobic power in an extended small-sided format.

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Finishing and Defending

By Anthony Hazelwood The following activity is a short intensive finishing and defending exercise intended to train the players explosive and soccer specific muscle strength. The specific fitness target is intermittent endurance while adapting the player’s anaerobic capacity in a small sided group format. In this activity, groups of players go through three sequences: Muscle

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Quick Finishing with Duels

By Alex Trukan The following practice is aimed at improving players’ repetitive short sprinting power. This conditioning element is responsible for maintaining the quantity of high intensity actions throughout the whole game. Therefore, players will be able to make sprints and bursts even towards the end of the match without loss in its’ quality. The

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Creating Speed of Play and Support

By Anthony Hazelwood The following activity is a long intensive and non-directional possession exercise aimed to train the speediness of play on a mental, physical, technical, and tactical level. On a tactical level, coaching emphasis should be on ball circulation and player movement. Although players are initially placed in a particular formation (2-1-2 or 1-3-1),

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Part II - Position Specific Strength Training: Defensive Actions to Attacking Transition

By Anthony Hazelwood This is a continuation of activities described in Part I  The Midfielders: (Section D): 3 vs. 4: Defending in numerical inferiority. Area Size: 18 yd. x 23 yd. Intervals: 8. Activity Time – First Part: 1 minute. Rest between total activity time (first part and second part): 45 Seconds. Intensity: High. The

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Dribble Through 3 v 3

By Alex Trukan This practice is aimed at developing players’ ability to produce high intensity actions with possibly shortest recovery time in between them. This happens through improving refuelling time of ATP (energy) after anaerobic actions such as sprints, accelerations or quick bursts over short and medium distances. Therefore, if the energy will be available

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Position Specific Strength Training: Defensive Actions to Attacking Transition

By Anthony Hazelwood The following practice is a soccer specific, small sided and muscle tension training activity geared towards strengthening the player’s muscles and increasing their anaerobic capacity. Players are placed in their functional areas and will perform repetitive soccer specific and muscle tension movements in a functional 1-4-3-3 formation. When preparing the activity, if

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Fitness in a Goalkeeping Environment

By Scott Housden - Conditioning for goalkeepers is key throughout the season, and not just during pre-season.  Specificity is also a key element for goalkeeper fitness.  This is achievable by utilising specific traits that a goalkeeper undertakes during a game such as, short sprints, diving and recovering from dives. The drill below is superb for allowing

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3 v 3 + 2 End to End

By Alex Trukan This practice significantly improves players’ aerobic power system which is responsible for recovery between high intensity actions and serves as a basis for all other physical components’ development. In this practice, this is achieved using extensive interval training which challenges and improves players’ recovery time between high intensity actions (quicker recovery). The

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Turning Game

By Alex Trukan The following game is focused on developing players’ Aerobic Power, an ability which is fundamental to developing all other physical attributes, serving as body’s recovering system between high intensity actions and bursts. Strong aerobic system ensures proper oxygen supply to muscles as well as improved lungs capacity and blood circulation. This training

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2 v 2 to Improve Explosive Power

By Alex Trukan This practice is designed to develop Explosive Power which is responsible for sharp sprints to the ball, running duels or 2v2 transition scenarios. This kind of training leads to improved body’s ability to use fuel (ATP) and therefore, produce more powerful and explosive actions. The following practice achieves this in a 2v2

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Multiple Finishing with Starting Speed

By Alex Trukan The following practice helps players to improve their starting speed. The difference between winning and losing is often decided by marginal gains. One of the key fitness components that might significantly influence outcomes in a football game is speed. Due to the nature of the game, speed in football is most often

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1 v 2 Transition Game

By Alex Trukan This practice is aimed at developing explosive power – fitness component responsible for quick bursts to the ball, 1v1 duels and sharp recovery after losing the ball. This conditioning component is improved by developing body’s ability to use more fuel, leading to delivering more explosive power. This is achieved in a 1v2

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Shooting Combination with Starting Speed

By Alex Trukan This shooting combination practice involves working on starting speed around the penalty box. This is important for players in order to gain advantage near the goal and be able to get to the ball before the defender. This in turn will help players to get into more goal scoring situations and eventually,

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