Transcript Player_Preparation_ Pre_Season

Player Preparation
Off Season and Pre-Season
Introduction
•Background
•Athletics (Athlete and coach)
•Rugby League
•Cricket
•Beliefs
•Simple is best 4 both players and coaches
•Hard work is a habit driven by all – you can’t make people do it
•Be as professional as possible
•All work / drills should aspire to be ascetically good as well as
functionally specific
Off Season Training
•What happens when the season finishes
•Period of 7 weeks between end of season and start of pre-season
•3 weeks active rest – 4 weeks prep work
•Why the need for an off season programme and how many will
do the work
•Body will close down very quickly 3 to 1 rule
•30% 30% 30% 10%
•Fitness Testing
•Weight, body fat %, 10 & 30m,
•No endurance based testing
•Different groups for off-season programmes
•Lean muscle gain, Cardio Vascular Improvement, General conditioning
Off Season Considerations
•Warm ups and downs
•Perform before and after each session
•Right footwear
•Good condition running shoes
•Football boots
•Well moulded pair of boots ready for pre season – no new boots 1st day
•Hydration
•Drink before, during and after training sessions
•Nutritional
•Decrease calorie intake, decrease fat intake
Pre-Season
•Aims
•Prepare the players to play a 90 minute game – eventually…
•Prepare the players for the long season ahead – long accumulation for
long retention
•Increase aerobic base
•Increase lean muscle mass
•Increase strength and power
•Increase speed and agility
•Increase anaerobic threshold
•There must be a progression to all the above in with the football work
being done
Pre-Season
•Week 1
•Volume 80%
•Intensity 70%
•Focus
Aerobic base, joint conditioning &
plyometric’s integration
•No games
Pre-Season
•Week 2
•Volume 100%
•Intensity 80%
•Focus
Aerobic base, joint conditioning, plyometric’s
and football integration
•1 Game – in house
Pre-Season
•Week 3
•Volume 100%
•Intensity 90%
•Focus
Aerobic base, anaerobic threshold,
plyometric's, agility endurance and football
specific
•2 Games
Pre-Season
•Week 4
•Volume 100%
•Intensity 100%
•Focus
Anaerobic threshold, plyometric's, agility
endurance and football specific
•2 Games
Pre-Season
•Week 5
•Volume 100%
•Intensity 100%
•Focus
Anaerobic threshold, plyometric's, speed
and agility, football specific and match
preparation
•2 Games
Pre-Season
•Week 6
•Volume 100%
•Intensity 100%
•Focus
Speed and agility, football specific and match
preparation
•Build up to 1st game of season
Pre-Season Nutrition
•Meal structure is very important
•Traditionally 3 meals per day
•Not always optimum
•Try to eat 5 smaller meals per day
•Breakfast, early lunch, late lunch, dinner, supper
•Eat 2-3 hours before exercise and within 30 minutes
post exercise
•Extra protein is needed to repair muscle tissue
Pre-Season Nutrition
•Calories need increasing
•Pre-season a period of high volume and
intensity
•Monitor weight every day
•Hydration
•Drinking water is vital during training
•Dehydration leads to decrease in performance
•Re-hydration
•Post match or training is essential to aid recovery
•Must train at 100% to be able to play
at 100%
Pre-Season Issues
•Problems encountered during pre-season
•Players who did not follow off season programme
– 12.6 min bleep test
•Double sessions 10.30am and 5pm, nutritional
implications , sleep patterns
•Large number of players for sessions, setting up
adequate number of drills – be prepared
•Number of games in a short space of time
•Hot and cold contrast bathing
Pre-Season Sessions
•Posters
•4 teams, 2 teams start at side lines on opposite ½ ways
•Around posts @ 1 end up middle of park
•Around posts at far end , finish on other side
•2 resting teams walk across middle
•Sets of 4 – 3 or 4 sets @35-40 secs
•Hurdles
•400m laps on 5 min rec@ 60-70 secs
•Circuit 12 stations
•30 sec on 30 off
•General body weight exercises
Pre-Season Sessions
•200’s
• x 12
• @ sub 30 sec
• 90 secs recovery
•Long Doggies – 25, 50, 75, 100m 6 teams 6 to 1 recovery
• 1. 50 and back
• 2. 25 and back
• 3. 100 and back
• 4. 75 and back
• 5. 25 and back and to 100
• 6. 50 and back and to 75
• 7. 25 and back
• 8. 25 and back, 50 and back
• 9. 25 and back, 50 and back, 75 and back
• 10. 25 and back, 50 and back, 75 and back, 25 and back, 50
and back, 75 and back and to 100
Pre-Season Sessions
•French Connection
• 200, jog, 200, jog, 100, walk, 100, walk, 400, walk/jog,
200, walk/jog, 200
•Long Doggies – 25, 50, 75, 100m 6 teams 6 to 1 recovery
• 6 min run 5 rest, 5 run 4 rest,
4 run 3 rest, 3 run 2 rest, 2 run 1 rest, 1 min run
Can be used as a fitness test indicator,
High scores 59.75, low scores 48
Pre-Season Sessions
•Chain Run
• 1. Single
• Teams of 4
• Single man doggies at 25, 50, 75, 100, 75, 50, 25
• 4 to 1 recovery
• 2. Pick Up and Drop Off
• Teams of 4
• “Chain Run” doggies to 25, 50, 75, 100, 75, 50, 25
• 1st man to 25 and back, picks up 2nd, runs again, then
• Picks up 3rd, runs again, picks up 4th, runs again
• Then 1st drops off, run, then 2nd, run, then 3rd, run
• Then 4th tags 1st who then repeats process over 50 etc.
• 3. Pick Up and Follow
• 1st man runs to 25 and back and picks up 2nd who runs to the 25 as 1st runs to 50, the
2nd runs back and picks up 3rd who runs to 25 while 2nd runs to 50 and 1st runs to 75. 3rd
runs back to pick up 4th who runs to 25 while 3rd runs to 50 and 2nd runs to 75 and 1st
runs to finish at 100. 2nd, 3rd and 4th all run through to finish following the pattern of
1st man.
• Players change position each time so different player leads each time.
• Do 4 sets
Pre-Season Sessions
•Warm Ups
• Line Drills
•A dynamic warm up
•Great control – no cheats
•Easy to coach technique – players see other players working
•Lowers soft tissue injury rates
•Don’t coach static stretching
•Can be repetitive but players will adapt 6 months 1 year
•Be strong – stick to it