• Document: PRINCIPLES OF FOOTBALL PERIODISATION RAYMOND VERHEIJEN
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PRINCIPLES OF FOOTBALL PERIODISATION RAYMOND VERHEIJEN PRINCIPLES OF PERIODISATION 1.  Be%er Training or More Training? 2.  Gradual build-up à Long Term Fitness 3.  From Lower Level to Higher Level 4.  Fitness vs Freshness 5.  AccumulaFon of FaFgue results in (ACL) injuries 6.  Explosive players: don’t destroy fast muscle fibres Be1er Football Training The main characterisFc of a higher level of play ….. ….. is less space & Fme to execute football acFons If players get less space & Fme for acFons ….. ….. they need a higher speed of acFons Therefore, a ‘higher speed of acFons’ ….. ….. is the main training objecFve in football Be1er Football Training As a result, football is primarily an intensity sport ….. ….. not an endurance sport Increase the intensity (speed of acFons) of a session ….. ….. not the number of sessions per week Be%er training with maximum speed of acFons….. ….. instead of more training with lower speed of acFons Be1er Football Training TradiFonally: Fitness à Football More = be%er (quanFty) PeriodisaFon: Football à Fitness Less = more (quality) U16 Player: 2 Sessions per Week Be1er Training Under 17 Under 17 More Training Under 16 Under 16 Under 16 U16 Player: 2 Sessions per Week Be1er Training Under 17 Under 17 Under 16 Under 16 Training harder within same number of hours à More intensive (less space/Qme) Better Training requires Better Coaches PRINCIPLES OF PERIODISATION 1.  Be%er Training or More Training? 2.  Gradual build-up à Long Term Fitness 3.  From Lower Level to Higher Level 4.  Fitness vs Freshness 5.  AccumulaFon of FaFgue results in (ACL) injuries 6.  Explosive players: don’t destroy fast muscle fibres TRADITIONAL BUILD-UP IN PRE-SEASON •  First phase physical training •  Second phase football training •  Quick build up = Short term fitness •  Fitness drop in 2nd half of season •  Quick build up = more injuries •  Less training/games with strongest team •  During injury quicker loss of fitness •  Quick build up = FaFgue in pre-season PERIODISATION: GRADUAL BUILD-UP IN PRE-SEASON •  Pre-season: football (condiFoning) training •  Gradual build up = Long term fitness •  Fitness increases during season / no drop •  Gradual build up = almost no injuries •  More training/games with strongest team •  During injury slow loss of fitness •  Gradual build up = No faFgue in pre-season •  Same fitness level as quick build up!!! Developing Long Term Fitness within Boundaries of No Injuries PRINCIPLES OF PERIODISATION 1.  Be%er Training or More Training? 2.  Gradual build-up à Long Term Fitness 3.  From Lower Level to Higher Level 4.  Fitness vs Freshness 5.  AccumulaFon of FaFgue results in (ACL) injuries 6.  Explosive players: don’t destroy fast muscle fibres From Lower Level to Higher Level •  Playing an age group up •  From a local club to an elite club •  From Youth Academy to First Team From Lower Level to Higher Level Under 19: 10 km/hr à 4 x per week 1st Team: 15 km/hr à 5 x per week Month 1: 15 km/hr à 3 x per week Month 2: 15 km/hr à 3.5 x per week Month 3: 15 km/hr à 4 x per week Month 4: 15 km/hr à 4.5 x per week Month 5: 15 km/hr à 5 x per week Every Talent does NOT get a Setback PRINCIPLES OF PERIODISATION 1.  Be%er Training or More Training? 2.  Gradual build-up à Long Term Fitness 3.  From Lower Level to Higher Level 4.  Fitness vs Freshness 5.  AccumulaFon of FaFgue results in (ACL) injuries 6.  Explosive players: don’t destroy fast muscle fibres Fitness versus Freshness Tired player Poor performance Train harder?? Even more tired!! Even poorer performance Etc. Developing Fitness while Maintaining Freshness PRINCIPLES OF PERIODISATION 1.  Be%er Training or More Training? 2.  Gradual build-up à Long Term Fitness 3.  From Lower Level to Higher Level 4.  Fitness vs Freshness 5.  AccumulaFon of FaFgue results in (ACL) injuries 6.  Explosive players: don’t destroy fast muscle fibres Summary More football training: * More training quanFty (training hours) per season * Less training quality (speed of ac6ons) per season * More faFgue = More injuries = Less training

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