For the Serious Coach

Transcription

1 For the Serious Coach Developing Match Fitness in 8-6 minutes Getting fit for matches is a challenging process for any youth coach. It's boring. Players hate to do it. It can take up too much time. So what is a quality coach to do? I've learned over the years that the best time to incorporate fitness into training is in the middle of the session. Doing it at the end is not a fun way to end training and I want my players going home wishing training was longer rather than looking forward to it's end. Doing it at the beginning will probably guarantee your laziest players show up late for training. So I always plug it into the middle of the session, making the rest of training an opportunity for players to improve technique when fatigued. Below you will find three types of fitness training and tests. The first two can be incorporated into every training session and take up anywhere between 0-8 minutes of time and no longer since it s on the clock. The test by itself for either one takes only 0 minutes. The third option is interval training used to help player achieve proper fitness levels and usually done on a separate day from regular training, since it can take anywhere between 0-5 minutes to complete.

2 Pre-Season Fitness Training 5 Yard Shuttles Love of Cones 5 Yard Shuttle Test (u5-u8) Place cones every 5 yards from the end line to 5 yards out. Sprint to the first cone and back, then the second cone and back, then the third cone and back, then the fourth cone and back, then the fifth cone and back. You should finish the series in 5 seconds with a 5 second rest in between. Players have to make all 0 reps within the allotted time or they fail the test. Encourage players to continue to finish the test even if they don t make the standard or to skip a rep and continue, as it will help improve fitness. Set of 0 Males & Females - 5 sec. work / 5 sec. rest College Males & Females - 0 sec. work / 0 sec. rest For purposes of developing match levels and the ability to pass the test of 0 consecutive reps, the program below can be followed in order to improve each player s fitness. It can be incorporated into the middle of any training session and takes anywhere from 8 to 8 minutes to complete. 5 6 Days per 5 Sets of 5 sec. work/5 sec. rest 5 sec. work/5 sec. rest Sets of 5 sec. work/5 sec. rest Sets of 8 5 sec. work/5 sec. rest 0 sec. work/0 sec. rest Sets of 5 0sec. work/0 sec. rest Sets of 0 0sec. work/0 sec. rest

3 Pre-Season Fitness Training 0 s 0 s Fitness Test (u5-u8) Measure out 0 yards. This is an interval training system based off a -minute cycles. Start at one end of the field. Sprint the entire length to the touchline in under 8 seconds. Return to the start within the remaining seconds. Repeat 0 times without taking a break from the intervals. Once back on the starting line do the next sprint as soon as the -second recovery time has lapsed. Players have to make all 0 reps within the allotted time or they fail the test. Encourage players to continue to finish the test even if they don t make the standard or to skip a rep and continue, as it will help improve fitness. Set of 0 Female - 0 sec. work / 0 sec. recovery jog back to starting line Male sec. / sec College Females - sec. work / sec. recovery jog back to starting line College Males 5 sec. / 5 sec For purposes of developing match levels and the ability to pass the test of 0 consecutive reps, the program below can be followed in order to improve each player s fitness. It can be incorporated into the middle of any training session and takes anywhere from 8 to 8 minutes to complete. 5 6 Days per 5 Sets of 0 sec. sprint/0 sec. recovery jog 0 sec. spring/0 sec. recovery jog Sets of 5 0 sec. sprint/0 sec. recovery jog Sets of 8 0 sec. sprint/0 sec. recovery jog 5 sec. sprint/5 sec. recovery jog Sets of 5 5 sec. sprint/5 sec. recovery jog Sets of 0 5 sec. work/5 sec. rest

4 Pre-Season Fitness Training (- times per week) 5 & 9 6 & 8 Days per 8 X 0 yards (0 rest) 6 X 0 yards (5 rest) X 60 yards (60 rest) X 80 yards (5 rest) X 00 yards (90 rest) 0 X 0 yards (0 rest) 8 X 0 yards (5 rest) 6 X 60 yards (60 rest) X 80 yards (5 rest) X 00 yards (90 rest) X 0 yards (0 rest) 0 X 0 yards (5 rest) 6 X 60 yards (60 rest) X 80 yards (5 rest) X 00 yards (90 rest) X 0 yards (0 rest) 0 X 0 yards (5 rest) 8 X 60 yards (60 rest) 6 X 80 yards (5 rest) X 00 yards (90 rest) 6 X 0 yards (0 rest) 8 X 60 yards (5 rest) X 00 yards (5 rest) 8 X 0 yards (0 rest) 8 X 60 yards (5 rest) X 00 yards (5 rest) 0 X 0 yards (0 rest) 8 X 60 yards (5 rest) X 00 yards (5 rest) Interval training is designed as a pure fitness session but can still be followed by technical work with the ball. We use these to help our players reach higher fitness levels. Each rep must be performed at full speed and players must sprint past the finish line.

5 ABOUT TRAINING FOR THE SERIOUS PLAYER Training for the Serious Player (TSP) is based in Orlando, FL and provides soccer education for National and International level players and coaches. TSP conducts camps, clinics, and special events for boys and girls age - years old. TSP also offers coaching education programs for parents and youth coaches. The program differentiates itself by building character-based education into a curriculum focused on the player rather than the coach and emphasizes creativity and imagination. Training for the Serious Player was originally started in 995 by George Sasvari and has conducted programs/events in Alabama, Arkansas, Florida, Illinois, Indiana, Kansas, Minnesota, Missouri, New Jersey, South Carolina and Washington in the USA as well as internationally in Denmark and Scotland. The International Academy was started in 00 and hosed in Auburndale, FL with players attending yearly from Denmark, Germany, Hungary, Scotland, Spain, and the USA. TSP QUICK FACTS The International Academy Camp has included future professional players such as Stina Lykke Pedersen, Jacob Schoop, Valorie O Brien, Graham Zusi, Pascal Milion, and Aubrey Tre Perry among others. The JUNIOR Premier Academy is a training program designed specifically for premier level boys and girls age 9- years old. Over 000 players are exposed yearly to TSP training methods. George Sasvari QUICK FACTS International Clinician in Denmark, Scotland, and the USA General Manager for USL-PDL Franchise SC United Bantams in Columbia, SC -- 0 Technical Director for South Carolina United FC Head Coach Women s team for Danish Premier League club Odense Boldklub (OB) Director of Gold Training for Elite Female Players in Denmark Central Region Technical Director for FC America in Orlando and Featured Clinician at NSCAA 000 Convention NSCAA Associate Staff Coach - Florida