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Sir Alex Ferguson
The speed of play is much quicker today
and most counter attacks involve a group
of 4 or 5 players flooding forwards.
2
700
800
900
1000
1100
1200
2003/04 2004/05 2005/06 2006/07 2007/08 2008/09 2009/10 2010/11 2011/12 2012/13
High Speed Running (>20km/h)
Referees – Players –
4
15
20
25
30
35
40
45
50
55
60
65
2003/04 2004/05 2005/06 2006/07 2007/08 2008/09 2009/10 2010/11 2011/12 2012/13
Sprinting (>25km/h)
Referees – Players –
5
30
35
40
45
50
55
60
65
70
2003/04 2004/05 2005/06 2006/07 2007/08 2008/09 2009/10 2010/11 2011/12 2012/13
Recovery Time
Referees – Players –
6
• Players are fitter
• The game is quicker
• Referees need to be fitter
• Referees need to look fitter
7
• WALKING (0–7 km/h)
• JOGGING (7–14.5 km/h)
• RUNNING (14.5–20
km/h)
• HIGH SPEED (20–25
km/h)
• SPRINTING (>25 km/h)
WALKING
3-4km
JOGGING
4-5km
RUNNING
2-3km
HIGH SPEED
1-2km
SPRINTING
200-300m
11.4km
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• WALKING (0–7 km/h)
• JOGGING (7–14.5 km/h)
• RUNNING (14.5–20
km/h)
• HIGH SPEED (20–25
km/h)
• SPRINTING (>25 km/h)
WALKING
2.5km
JOGGING
2.4km
RUNNING
733m
HIGH SPEED
216m
SPRINTING
200m
5.9km
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Training
1 - Warm up
2 - Training Objective:
- Aerobic
- Speed Endurance
- Speed (& Agility)
- Strength
- Active Recovery
3 - Cool down
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High Intensity Training (HI)
Aim: To improve aerobic fitness (‘stamina’)
What? Spend time in High-Intensity Zone (86–93% HRmax
)
Example:
- 8 min run at 86-88% HRmax, 4 min jogging X 2
- 4 min run at 88-90% HRmax, 2 min jogging X 4
- 1 min run at 90% HRmax, 1 min jogging X 10 (X 2)
- 30 sec run at >90% HRmax, 15 sec jogging X 12 (X 2)
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HI Pitch Examples
HIGH-INTENSITY AEROBIC TRAINING (RPE: 5-6)
Exercise:
• Run 50m out & 50m back (100m) within 20 seconds
• Walk 20m within 30 seconds between each run
• Perform 20 continuous repetitions50m10m
HIGH-INTENSITY AEROBIC TRAINING (RPE: 6-7)
Exercise:
• Starting on the green cone, run at high speed around the course,
finishing back at green cone.
• Rest for as long as the run took you to complete.
• Repeat X 4 (2 clockwise & 2 anti-clockwise)
Speed Training
Aim: To improve top speed & acceleration
What? Maximum-speed sprints with lots of recovery (<65% HRmax
)
Examples:
- 10m, 20m, 30m, 40m, 50m X 4
Speed Endurance Training
Aim: Improve Repeated Sprint Performance
What? Very fast sprints with very little recovery (>90% HRmax
)
Examples:
- 5 sec sprint – 15 sec recovery X 8
- 10 sec sprint – 30 sec recovery X 6
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Speed Endurance Examples
20m
START FINISH
REPEATED SPRINT TRAINING (RPE: 6-7)
Exercise:
• Perform 12 X 20m sprints at maximum speed with 10 seconds rest
between reps
REPEATED SPRINT TRAINING (RPE: 6-7)
Exercise 2:
• Sprint (maximum speed) for 100m (<15 sec)
• Walk for 65m (45 seconds)
• Perform 6 laps of the pitch (12 sprints)
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Recovery Training
Aim: To recover fast after a game or intensive training session
What? 20-25 minutes at (60–75% HRmax
)
Example:
•Cycling
•Swimming
•Jogging
•Massage
Heart Rate Zones
Recovery: 60% - 75%
Medium Intensity: 76% - 85%
High Intensity: 86% - 93%
Maximum Intensity: 94% - 100%
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Week Scenario
MD MATCH
+1 Recovery session (strength)
+2 Rest
-4 HI-training
-3 Rest
-2 SE-training
-1 Speed training
MD MATCH
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Conclusions
Each training session should:
� challenge you (overload)
� continue to challenge you (progression)
� have a specific goal (variety)
� focus mainly on your weaknesses (priorities)
� use specific movements (accellerations /
sideways / backwards / COD)
� form a part of a consistent routine
� take away their excuses not to train
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