2 Lesson C I F A C O A C H E S C O U R S E C
- 2. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: A. Fitness Improvements: Energy systems, recovery, periodicities (yearly, monthly and weekly) and fitness trainings using the ball.
- 3. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: Energy Pathways Energy production is both time and intensity related. Running at a very high intensity, as in sprinting, means that an athlete can operate effectively for only a very short period of time. Running at a low intensity, as in gentle jogging, means that an athlete can sustain activity for a long period of time. Energy is primarily supplied from two sources: Carbohydrates - in the form of glycogen stored in the muscles Fat - stored around the body During exercise we use a combination of these energy sources. At a high intensity the main source of energy is carbohydrate and at a low intensity, fat is the predominate source. As there is a limit to the amount of carbohydrate that can be stored in the muscles, high intensity work can only be sustained for short periods. We have large stores of fat so low intensity work can be maintained for long periods of time.
- 4. These energy pathways are time duration restricted. In other words, once a certain time elapses that specific pathway is no longer used. There is some controversy about these limitations but the general consensus is:
- 5. The relationship between exercise intensity (% of your Maximum Heart Rate*) and the energy source (carbohydrate and fat) is as follows: * The MHR is so simple to find: MHR = 220 – player’s age e. g.: a player 20 y. o. has 200 MHR (220 – 20).
- 7. The Anaerobic (ATP-CP) Energy System Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds and the resynthesis of ATP from Creatine/Phosphate (CP) will continue until CP stores are depleted, approximately 4 to 5 seconds. This gives us around 5 to 7 seconds of ATP production. To develop this energy system, sessions of 4 to 7 seconds of high intensity work at near peak velocity are required. Sessions to develop this energy system are: 3 × 10 × 30 meters with recovery of 30 seconds/repetition and 5 minutes/set. 15 × 60 meters with 60 seconds recovery 20 × 20 meters shuttle runs with 45 seconds recovery
- 8. The Anaerobic Lactate (Glycolytic) System Once the CP stores are depleted the body resorts to stored glucose for ATP. The breakdown of glucose or glycogen in anaerobic conditions results in the production of lactate and hydrogen ions. The accumulation of hydrogen ions is the limiting factor causing fatigue in runs of 300 meters to 800 meters. Sessions to develop this energy system: 5 to 8 × 300 meters fast - 45 seconds recovery - until pace significantly slows 150 meter intervals at 400 meter pace - 20 seconds recovery - until pace significantly slows 8 × 300 meters - 3 minutes recovery (lactate recovery training)
- 9. The Aerobic Energy System The aerobic energy system utilizes proteins, fats and carbohydrate (glycogen) for resynthesising ATP. This energy system can be developed with various intensity (Tempo) runs. The types of Tempo runs are: Continuous Tempo - long slow runs at 50 to 70% of maximum heart rate. Extensive Tempo - continuous runs at 60 to 80% of maximum heart rate. Intensive Tempo - continuous runs at 80 to 90% of maximum heart rate. Sessions to develop this energy system: 4 to 6 × 2 to 5 minute runs - 2 to 5 minutes recovery 20 × 200m - 30 seconds recovery 10 × 400m - 60 to 90 seconds recovery 5 to 10 kilometers run
- 10. The approximation of the percentage contribution of the energy pathways in football is very controversial but the renowned physiologist Fox says:
- 12. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: Workout Recovery Strenuous – 48hrs. - Games, more than 1,5 hours fitness. Medium Strenuous – 36hrs. - Half game, 2 hours technical-tactical training. Medium – 24hrs. - Full field practice, 60mins. Easy – 5-7hrs. - Tactical trainings, 60mins., easy run, 30mins. Aerobic – 24-48hrs. - Long runs. Anaerobic Lactate – 1-5mins. - Full sprints, more than 30yrs. Anaerobic – 20-60secs. - Full sprints, less than 30yrs.
- 13. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: Super Compensation Principle
- 14. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: Overtraining and Inadequate Recovery
- 15. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: Periodicities (yearly, monthly and weekly). The periodicity of trainings is very simple. Always use good sense and respect the recovery time. * insomnia, under eye dark circle, soreness, dehydration (dry mouth), fever, cramps, bad mood are very sign of overtraining. Always keep a frank conversation with your players and observe then.
- 16. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: The periodicities can be micro (week), mid (1 – 6 month) and macro (7 – 12 months - season) cycles. It shows the training loads and let the coach evaluate the trainings’ intensity.
- 17. Micro Cycle - Load
- 18. Micro Cycle – Curve
- 19. Mid Cycle - Load
- 20. Mid Cycle – Curve
- 21. Mid Cycle – Up to 6 months
- 22. Macro Cycle – More than 6 months
- 23. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: Fitness trainings using the ball. The coach shall use the football most of the training time. Long run training – Aerobics Sprints Circuit trainings Physical-technical
- 24. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: B. Technical training aims Improve the level and the natural skill of the team. Football is a very complex sport so there are many skills to improve. The coach needs the sense to diagnostic what the players can improve and work on it.
- 25. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: B. Technical trainings Passes Use game situation as much as possible Control You can work control every time you do passes’ trainings Finishing As much the player repeat the drills better improvements will reach Dribbling Should be worked in fitness’ sprinting trainings
- 26. LESSON 2 1 - Trainings Methods - Fitness, Technical and Tactical: The term TACTIC origin is from the Greek “TAKTIC.” It means “the art to maneuver troops.” In general ways, it is the best way to positioning and move a group (athletes) in a space to achieve an aim (attack or defend). C. Tactical training aims The coach have to choose the ideal tactical system for his team. To do so, he shall evaluate skills, age level, fitness, self confidence and competition aims. The exceptions are the very top level teams Brazil and Argentine because these countries can provide any kind of footballers for the coaches to choose.
- 27. Lesson 2 2. Systems, Strategies and Tactics (part I) Tactical systems nomination method. The goalkeeper is not included. Basically, the field is divided in 3 sections. Defense, Midfield and Attack. The first # means the defensive players The second # means the midfielders The third # means the attackers Be in mind that the football is a very dynamic game and a attacker could turn to defense for a while but his primary function is attack.
- 28. Lesson 2 2. Systems, Strategies and Tactics (part I) Tactical systems evolution. 1 - 1 - 8 – From 1863 to 1870 2 - 2 - 6 (Scottish Formation) – From 1870 to 1880 2 - 3 - 5 (Classic System or Pyramid) – Nottingham F FC 1880 2 - 7 - 1 (System Without Wings) – 1920 3 - 2 - 2 - 3 or 3 - 2 - 5 (WM) – 1925 3 - 4 - 3 – 1940’s 4 - 2 - 4 – 1950’s 4 - 3 - 3 – 1960’s Total Football – Netherlands' team in 1974 – Rinus Mitchels 4 - 4 - 2 – Late 1970’s /1980’s 3 - 5 - 2 – 1980’s / 1990’s 5 - 3 - 2 – After 1990’s 4 - 3 – 1- 2 – Present time 3 - 4 - 1 - 2 – Present time
- 29. 1 : 1 : 8 1863 - 1870
- 30. 2 : 2 : 6 – Scottish System 1870 - 1880
- 31. 2 : 3 : 5 – Classic System 1880
- 32. 2 : 7 : 1 – System Without Wings 1920
- 33. 3: 2 : 2 : 3 or 3 : 2 : 5 - WM 1925 Offside law changed – no more 3 but 2 opponents between the goal line and the forward.
- 34. 3 : 4 : 3 - MM 1940’s
- 35. 4 : 2 : 4 1950’s
- 36. Lesson 2 2. Systems, Strategies and Tactics (part I) 3-5-2, 4-3-3, 4-2-4, 4-4-2, 4-3-(1)-2, 3-4-(1)-2 – positioning Systems after the 60’s.
- 37. 4 : 3 : 3 1960’s
- 38. 4 : 4 : 2 4 - 4 – 2 – Late 1970’s /1980’s
- 39. Total Football or Carrousel 1974 – Netherlands’ Team It is a way to play where a player who moves out of his position is replaced by another player to keep the organizational structure.
- 40. 3 : 5 : 2 1980’s / 1990’s
- 41. 5 : 3 : 2 After 1990’s
- 42. 4 : 3 : 1 : 2 4 - 3 - 1 – 2 – Present time
- 43. 3 : 4 : 1 : 2 3 - 4 - 1 – 2 – Present time
- 44. The System of the Future
- 45. B. Game strategies - stopped balls and ball in play Lesson 2 2. Systems, Strategies and Tactics (part I)
- 46. B. Game strategies - stopped balls Indirect and Direct Free kicks Corner kick Goal kick Throw-in Penalty kick Lesson 2 2. Systems, Strategies and Tactics (part I)
- 47. B. Game strategies - ball in play Against offensive team Against defensive team Counterattack Attack strategies Lesson 2 2. Systems, Strategies and Tactics (part I)
- 48. Lesson 2 3. Ball Control Four ways to control the ball: Foot Outside foot, inside foot and instep
- 49. Lesson 2 3. Ball Control Four ways to control the ball: Thigh Front and side
- 50. Lesson 2 3. Ball Control Four ways to control the ball: Chest
- 51. Lesson 2 3. Ball Control Four ways to control the ball: Head
- 52. Lesson 2 3. Ball Control Shin??????
- 53. Lesson 2 3. Ball Control Keeping ball possession: In defensive ways Passes wide and back but always safely controlling the ball. A very important thing in that situation is the midfielders and forwards’ actions. As soon a open space appears in the attack field the passes have to be played forward. Remember: you need a skillful feet goalkeeper.
- 54. Lesson 2 3. Ball Control Keeping ball possession: In offensive ways The control is the most important thing because the space in this area is very tight and certainly the possession will be lost after a bad control. The passes should be accurate to make the control easier. The players shall keep moving to give support, open space. The supporter player have to move according to the way the teammate will control the ball.