ݺߣ

ݺߣShare a Scribd company logo

Futsal - strength and conditioning

•Download as PPTX, PDF•
•
Alan Sinovčić
Alan Sinovčić

Futsal - strength and conditioning: My PP presentation from UEFA coaching seminar in Bucharest, Romania (July 2015)

1 of 55
Downloaded 220 times
FUTSAL STRENGTH & CONDITIONING Alan Sinovčić
Who am I - Bachelor's degree at Faculty of kineziology in Zagreb - Worked as a fitness coach in futsal, football, basketball, handball and boxing MAJOR TROPHIES: Croatian champion with Futsal club Alumnus Zagreb (season 2013/14) Croatian champion with Football club Zadar boys u-15 (season 2012/13)
CROATIAN DERBY: FC NACIONAL – FC ALUMNUS (season 2013/14)
SOME KEY FACTS ABOUT FUTSAL - Analysis of movement demands has shown that locomotor activities in futsal match changing every 3.28 seconds - One study reported 8.6 activities per minute of play with a high-intensity effort every 23 seconds - Futsal players at high competetive level cover 121 (105-137) meters per minute - Aerobic capacity (Vo2Max) of professional futsal players is 58 – 65 ml/kg/min
Futsal is a multiple-sprints sport in which there are more high- intensity phases than in soccer and other intermittent sports (Barbero-Alvarez, 2008.)
Distance covered per minute
Distance covered in the different categories
Percentages of time in the different activities
Percentages of time in the different activities
Mean heart rate and percentage of maximum HR during the first and second half PHYSICALLY BETTER PLAYER HAVE LESS DROP OF INTENSITY IN SECOND HALF!
Just a few benefits of quality strength and conditioning training: - less injuries - improved technical and tactical performance - better regeneration between the training sessions and matches - faster regeneration during the match - prolonged career
Futsal vs football FUTSAL FOOTBALL 4.000 – 5.000 m covered distance 10.000 – 12.000 m 117 m distance per minute 122 m 0.0 % standing 14 % 400 m walking 3.500 m 1.700 m jogging 4.500 m 1.200 m medium intensity 1.800 m 570 m high intensity 800 m 350 m sprint 400 m
Futsal - strength and conditioning
SOME BASIC TRENING PRINCIPLES 1. train movements, not muscles Futsal don't need muscles, futsal need speed and movements 2. right progression, from simple to complex Don't hurry, go step by step 3. individual approach Every player has different characteristics 4. don't separate conditioning from technical and tactical training It's all about the futsal!
FUTSAL CLUB ALUMNUS Periodisation season 2013/14 First training session: 1.9. Start of Croatian championship: 5.10. First preparatory period: 5 weeks Number of training sessions: 6 per week (or 5+ test match) + individual trainings Duration of trainings: 2 hours
TESTING Standing broad jump 4x5 m agility
TESTING/RESULTS
FIET TEST Developed by Juan Carlos Barbero – Alvares Futsal Intermittent Endurance Test 1. Players run shuttle-running bouts of 3x15m (45m) dictated by audio signals 2. After each 45m, are allowed to rest for 10 seconds 3. After each 8x45m, players passively rest for 30 seconds 4. Starting speed is 9 km/h, speed increments is 0.33 km/h for first 9 bouts, shifting to 0.20 km/h from 10th bout every 45m until exhausting 5. Test ends when player do not reach the front line in time with beeps for 2 succesive times
Warm up Importance of quality warm up: * Raises body temperature * Helps preventing injuries * Improves efficiency of the cardio-vascular system * Shortens reaction time * Improves contractile ability of the muscles
Warm up 1. General warm up (raising body temperature) 2. Dynamic flexibility & muscle activation (preparing muscles and ligaments for upcoming training or match) 3. Linear & multidirectional movements 4. CNS activation (plyometrics and other explosive movements) 5. Pre-match futsal drills (executed by head coach)
First week: General preparatory period
INJURY PREVENTION 1. Strenghtening Stronger muscles, ligaments and tendons are less injury prone 2. Eccentric muscle actions Eccentric exercises have big preventive effect 3. Work on stability and mobility „Joint by joint approach – best „secret“ to injury prevention First week: General preparatory period
JOINT BY JOINT APPROACH
Injury prevention - exercises
Injury prevention - exercises
Proprioception and balance training Proprioception is a internal system of the body that governs the ability to generate and maintain effective posture and balance Balance is single most important component of athletic ability because it underlies all movement (Vern Gambetta)
Core strength - the core plays an important role in transferring forces from one end of the body to the other - core strength has a significant effect on an athlete's ability to develop and transfer forces to the limbs - if a player has a weak core, he'll be limited in ability to maximize his running and shooting - proper core stability allows an athlete to accelerate, decelerate, change directions and quickly adjust to spontaneous loading changes
Core training Core training is often neglected, underrated or misunderstood - Hundreds of crunches – mostly inneficiently - Hours in plank position – far from enough for quality core CORE IS THE MOST IMPORTANT LINK IN KINETIC CHAIN THE CORE: The spine Hip and pelvis Lower limb Abdominal structures
Core training
Muscle endurance ...is ability of a muscles to sustain repeated contractions for extended period of time Exercises: Squats, Pull ups, Lunges, Push ups... GUIDELINES: 30-40% of 1RM 15-25 reps 3-4 sets per exercise 90 seconds rest between sets
Vo2Max development - Vo2Max: Individual's maximum aerobic capacity - It is generally considered the best indicator of cardiorespiratory endurance and aerobic fitness - Vo2Max is highly correlated with repeated sprint ability and recovery rate - Vo2Max values of or above 60 ml/kg/min are advisable to play futsal at the professional level (Barbero-Alvarez, 2009)
Vo2Max development First phase: High-volume of tehnical and tactical training
Second week: General preparatory period - prevention and proprioception (lower volume) - core strength (same as week 1) - Basic (whole body) strength - aerobic-anaerobic development - SAQ training
Second week: General preparatory period BASIC STRENGTH: Monday & Thursday Squats, Pull ups, Deadlift 4 sets x 5 repetitions After the strength training -> 15 minutes of technical training + training match 15 minutes POSTERIOR KINETIC CHAIN Hamstrings – gluteus – lower back
Aerobic – anaerobic development Second week: General preparatory period Tuesday & Friday 1. Small-sided games: various games – players must be constantly in the zone of Vo2Max (90-95% HRM - heart rate max) 2. Billat protocol: 15/15 seconds or 30/30 seconds interval training at 90% HRM – can be executed through various drills with cones, hurdles, ladders... 3. 4x4 interval training: 4 intervals of 4 minutes of high intensity exercise followed with 3 minutes of active recovery players pitch BPM 1 v 1 20 x 15 m 183 2 v 2 20 x 15 m 179 3 v 3 20 x 15 m 164 2 v 2 25 x 20 m 180 3 v 3 25 x 20 m 166
Second week: General preparatory period SAQ training Speed - improve your running and movement Agility - improve your ability to change direction without compromising balance, co-ordination or technique Quickness - improve your reaction time and the initiation of movement
Third week: General preparatory period - prevention and proprioception (lower volume) - core strength - plyometrics (low volume) - aerobic – anaerobic development (peak) - SAQ
Third week: General preparatory period Plyometrics … is defined as exercises that enable a muscle to reach its maximum strength in as short a time as possible PLYOMETRIC IMPROVES - ACCELERATION - SPEED - CHANGE OF DIRECTION - JUMPING - INJURY PREVENTION GUIDELINES: 1. STRENGTH BASE 2. RIGHT PROGRESSION 3. NUMBER OF JUMPS 4. WORK/REST RATIO 1/5-10 Exercises: Hurdle jumps, single leg jumps, weighted jumps, depth jumps, squat jumps, medicine ball throws...
Fourth week: Specific preparatory period TAPPERING – LOWER VOLUME, STILL HIGH INTENSITY Strength and conditioning 30-40% Technical and tactical 60-70% SAQ drills – 3x (work/rest ratio: 1/5) HIIT (High intensity interval training) 1x (Tuesday) Tabata intervals: Burpee exercise - 8x20 secs of work/10 secs of rest On friday and saturday Alumnus dominated and finished first at quality tournament (5 club from 1st and one club from 2nd Croatian league). Alumnus players won trophies for best player, best goalscorer and best goalkeeper!
Fourth week: Specific preparatory period REACTION DRILLS
Fifth week: Specific preparatory period Prevention (monday and wednesday) Proprioception (monday and Wednesday) SAQ (tuesday and thursday) Tuesday: 3 SAQ drills x 8 reps (each drill of 7-8 seconds; work/rest ratio 1/5) Thursday: 2 SAQ drills x6 reps (each drill of 5-6 seconds; work/rest ratio 1/5) FRIDAY, 5.10.2013: VRGORAC – ALUMNUS 2-5
Weekly periodisation MONDAY dynamic flexibility, prevention, core strength 30 min; futsal specific 90 min TUESDAY dynamic flexibility, running technique, aerobic/anaerobic 45 min; futsal specific 75 min WEDNESDAY prevention, hamstring/glutes, SAQ (work/rest 1/3) 45 min; futsal specific 75 min THURSDAY dynamic flexibility, core strength, speed & reaction drills 20 min; futsal 70 min FRIDAY dynamic flexibility, SAQ (work/rest 1/5) 20 min; futsal specific 40 min SATURDAY match day SUNDAY rest day Players with less playing time -> additional training sessions (before or after main training) 1-3x
Additional training sessions
PERIODIZATION ...is a systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period
TAPERING According to research, the best type of exercise program for highly trained individuals to perform during a tapering period is one in which volume is greatly reduced but training intensity remains high. The reduction in training volume allows for ample recovery and “supercompensation,” and the brief high-intensity training program gives enough stimuli to prevent detraining (Shepley et al. 1992) 1. Start of the week: higher volume drills (Vo2Max maintaining or development) 2. Mid-week SAQ drills: high intensity 8-12 seconds work, 30 seconds rest, 3 sets x 6-8 reps 3. Day before the match: high intensity SAQ 4-6 seconds work, 30 seconds rest, 2 sets x 6-8 reps
PRE-GAME (MATCH DAY) TRAINING Don't exhaust, do activate! Pre-game training, when done correctly, activates the Central Nervous system [CNS] which is the brain to muscle connection Duration: 15-20 minutes 5 minutes dynamic flexibility 3-4 exercises for muscle activation (hamstrings, core, gluteus...) 2-3 exercises for CNS activation (hops, jumps, ladder drills...) 2-3 minutes running technique (skips) 5-10 minutes low intensity futsal games 2-3 minutes stretching
PRE-GAME (MATCH DAY) TRAINING
GOALKEEPERS TRAINING - SAQ drills - Plyometrics - Reaction drills
RECOVERY AND REGENERATION Physical: - Stretching - Cold or cold/warm showers - Low-intensity small sided games (-65% HRM) - Slow running (-65% HRM) Nutritional: - Replenish water and electrolytes - Higher intake of carbohydrates – daily base of 7-8 grams per kg/body mass - Important first 4 hours – 1.2 gram of CH per kg - Chocolate milk!
MYOFASCIAL MASSAGE
FC Alumnus: Second part of the season - summary Regular season ended 18.4.2014. Alumnus finished at 2nd place Direct to the semifinals (versus winner of 3rd vs 6th match) Semifinals started 10.5.2014. Croatian cup, Quarter finals: Alumnus – Split Tommy 2-3
Croatian championship: Play-off Three weeks preparatory period 2x4 days of conditioning programs (+1 day rest between microcycles) First microcycle: strength and vo2max development Second microcycle: Speed, agility and quickness Last 8 days – 80% futsal specific training, 20% fitness
Play off: semifinals and finals SEMIFINALS: ALUMNUS – MURTER 2-0 1.match: Alumnus – Murter 5-2 2.match: Murter – Alumnus 4-4 (5-6) FINALS: ALUMNUS – MAKARSKA 3-2 1.match: Alumnus – Makarska 4-1 2.match: Makarska – Alumnus 5-2 3.match: Alumnus – Makarska 5-3 4.match: Makarska – Alumnus 9-2 5.match: Alumnus – Makarska 3-2
KEY POINTS OF ALUMNUS SUCCES • Extremely motivated players • Quality cooperation between headcoach, 1st assistant and fitness coach • Group of young, talented players leaded by three older (31, 32 and 37) experienced players • Serious acces to every training session • Absence of injuries
Futsal - strength and conditioning

More Related Content

Futsal - strength and conditioning

  • 2. Who am I - Bachelor's degree at Faculty of kineziology in Zagreb - Worked as a fitness coach in futsal, football, basketball, handball and boxing MAJOR TROPHIES: Croatian champion with Futsal club Alumnus Zagreb (season 2013/14) Croatian champion with Football club Zadar boys u-15 (season 2012/13)
  • 3. CROATIAN DERBY: FC NACIONAL – FC ALUMNUS (season 2013/14)
  • 4. SOME KEY FACTS ABOUT FUTSAL - Analysis of movement demands has shown that locomotor activities in futsal match changing every 3.28 seconds - One study reported 8.6 activities per minute of play with a high-intensity effort every 23 seconds - Futsal players at high competetive level cover 121 (105-137) meters per minute - Aerobic capacity (Vo2Max) of professional futsal players is 58 – 65 ml/kg/min
  • 5. Futsal is a multiple-sprints sport in which there are more high- intensity phases than in soccer and other intermittent sports (Barbero-Alvarez, 2008.)
  • 7. Distance covered in the different categories
  • 8. Percentages of time in the different activities
  • 9. Percentages of time in the different activities
  • 10. Mean heart rate and percentage of maximum HR during the first and second half PHYSICALLY BETTER PLAYER HAVE LESS DROP OF INTENSITY IN SECOND HALF!
  • 11. Just a few benefits of quality strength and conditioning training: - less injuries - improved technical and tactical performance - better regeneration between the training sessions and matches - faster regeneration during the match - prolonged career
  • 12. Futsal vs football FUTSAL FOOTBALL 4.000 – 5.000 m covered distance 10.000 – 12.000 m 117 m distance per minute 122 m 0.0 % standing 14 % 400 m walking 3.500 m 1.700 m jogging 4.500 m 1.200 m medium intensity 1.800 m 570 m high intensity 800 m 350 m sprint 400 m
  • 14. SOME BASIC TRENING PRINCIPLES 1. train movements, not muscles Futsal don't need muscles, futsal need speed and movements 2. right progression, from simple to complex Don't hurry, go step by step 3. individual approach Every player has different characteristics 4. don't separate conditioning from technical and tactical training It's all about the futsal!
  • 15. FUTSAL CLUB ALUMNUS Periodisation season 2013/14 First training session: 1.9. Start of Croatian championship: 5.10. First preparatory period: 5 weeks Number of training sessions: 6 per week (or 5+ test match) + individual trainings Duration of trainings: 2 hours
  • 18. FIET TEST Developed by Juan Carlos Barbero – Alvares Futsal Intermittent Endurance Test 1. Players run shuttle-running bouts of 3x15m (45m) dictated by audio signals 2. After each 45m, are allowed to rest for 10 seconds 3. After each 8x45m, players passively rest for 30 seconds 4. Starting speed is 9 km/h, speed increments is 0.33 km/h for first 9 bouts, shifting to 0.20 km/h from 10th bout every 45m until exhausting 5. Test ends when player do not reach the front line in time with beeps for 2 succesive times
  • 19. Warm up Importance of quality warm up: * Raises body temperature * Helps preventing injuries * Improves efficiency of the cardio-vascular system * Shortens reaction time * Improves contractile ability of the muscles
  • 20. Warm up 1. General warm up (raising body temperature) 2. Dynamic flexibility & muscle activation (preparing muscles and ligaments for upcoming training or match) 3. Linear & multidirectional movements 4. CNS activation (plyometrics and other explosive movements) 5. Pre-match futsal drills (executed by head coach)
  • 21. First week: General preparatory period
  • 22. INJURY PREVENTION 1. Strenghtening Stronger muscles, ligaments and tendons are less injury prone 2. Eccentric muscle actions Eccentric exercises have big preventive effect 3. Work on stability and mobility „Joint by joint approach – best „secret“ to injury prevention First week: General preparatory period
  • 23. JOINT BY JOINT APPROACH
  • 24. Injury prevention - exercises
  • 25. Injury prevention - exercises
  • 26. Proprioception and balance training Proprioception is a internal system of the body that governs the ability to generate and maintain effective posture and balance Balance is single most important component of athletic ability because it underlies all movement (Vern Gambetta)
  • 27. Core strength - the core plays an important role in transferring forces from one end of the body to the other - core strength has a significant effect on an athlete's ability to develop and transfer forces to the limbs - if a player has a weak core, he'll be limited in ability to maximize his running and shooting - proper core stability allows an athlete to accelerate, decelerate, change directions and quickly adjust to spontaneous loading changes
  • 28. Core training Core training is often neglected, underrated or misunderstood - Hundreds of crunches – mostly inneficiently - Hours in plank position – far from enough for quality core CORE IS THE MOST IMPORTANT LINK IN KINETIC CHAIN THE CORE: The spine Hip and pelvis Lower limb Abdominal structures
  • 30. Muscle endurance ...is ability of a muscles to sustain repeated contractions for extended period of time Exercises: Squats, Pull ups, Lunges, Push ups... GUIDELINES: 30-40% of 1RM 15-25 reps 3-4 sets per exercise 90 seconds rest between sets
  • 31. Vo2Max development - Vo2Max: Individual's maximum aerobic capacity - It is generally considered the best indicator of cardiorespiratory endurance and aerobic fitness - Vo2Max is highly correlated with repeated sprint ability and recovery rate - Vo2Max values of or above 60 ml/kg/min are advisable to play futsal at the professional level (Barbero-Alvarez, 2009)
  • 32. Vo2Max development First phase: High-volume of tehnical and tactical training
  • 33. Second week: General preparatory period - prevention and proprioception (lower volume) - core strength (same as week 1) - Basic (whole body) strength - aerobic-anaerobic development - SAQ training
  • 34. Second week: General preparatory period BASIC STRENGTH: Monday & Thursday Squats, Pull ups, Deadlift 4 sets x 5 repetitions After the strength training -> 15 minutes of technical training + training match 15 minutes POSTERIOR KINETIC CHAIN Hamstrings – gluteus – lower back
  • 35. Aerobic – anaerobic development Second week: General preparatory period Tuesday & Friday 1. Small-sided games: various games – players must be constantly in the zone of Vo2Max (90-95% HRM - heart rate max) 2. Billat protocol: 15/15 seconds or 30/30 seconds interval training at 90% HRM – can be executed through various drills with cones, hurdles, ladders... 3. 4x4 interval training: 4 intervals of 4 minutes of high intensity exercise followed with 3 minutes of active recovery players pitch BPM 1 v 1 20 x 15 m 183 2 v 2 20 x 15 m 179 3 v 3 20 x 15 m 164 2 v 2 25 x 20 m 180 3 v 3 25 x 20 m 166
  • 36. Second week: General preparatory period SAQ training Speed - improve your running and movement Agility - improve your ability to change direction without compromising balance, co-ordination or technique Quickness - improve your reaction time and the initiation of movement
  • 37. Third week: General preparatory period - prevention and proprioception (lower volume) - core strength - plyometrics (low volume) - aerobic – anaerobic development (peak) - SAQ
  • 38. Third week: General preparatory period Plyometrics … is defined as exercises that enable a muscle to reach its maximum strength in as short a time as possible PLYOMETRIC IMPROVES - ACCELERATION - SPEED - CHANGE OF DIRECTION - JUMPING - INJURY PREVENTION GUIDELINES: 1. STRENGTH BASE 2. RIGHT PROGRESSION 3. NUMBER OF JUMPS 4. WORK/REST RATIO 1/5-10 Exercises: Hurdle jumps, single leg jumps, weighted jumps, depth jumps, squat jumps, medicine ball throws...
  • 39. Fourth week: Specific preparatory period TAPPERING – LOWER VOLUME, STILL HIGH INTENSITY Strength and conditioning 30-40% Technical and tactical 60-70% SAQ drills – 3x (work/rest ratio: 1/5) HIIT (High intensity interval training) 1x (Tuesday) Tabata intervals: Burpee exercise - 8x20 secs of work/10 secs of rest On friday and saturday Alumnus dominated and finished first at quality tournament (5 club from 1st and one club from 2nd Croatian league). Alumnus players won trophies for best player, best goalscorer and best goalkeeper!
  • 40. Fourth week: Specific preparatory period REACTION DRILLS
  • 41. Fifth week: Specific preparatory period Prevention (monday and wednesday) Proprioception (monday and Wednesday) SAQ (tuesday and thursday) Tuesday: 3 SAQ drills x 8 reps (each drill of 7-8 seconds; work/rest ratio 1/5) Thursday: 2 SAQ drills x6 reps (each drill of 5-6 seconds; work/rest ratio 1/5) FRIDAY, 5.10.2013: VRGORAC – ALUMNUS 2-5
  • 42. Weekly periodisation MONDAY dynamic flexibility, prevention, core strength 30 min; futsal specific 90 min TUESDAY dynamic flexibility, running technique, aerobic/anaerobic 45 min; futsal specific 75 min WEDNESDAY prevention, hamstring/glutes, SAQ (work/rest 1/3) 45 min; futsal specific 75 min THURSDAY dynamic flexibility, core strength, speed & reaction drills 20 min; futsal 70 min FRIDAY dynamic flexibility, SAQ (work/rest 1/5) 20 min; futsal specific 40 min SATURDAY match day SUNDAY rest day Players with less playing time -> additional training sessions (before or after main training) 1-3x
  • 44. PERIODIZATION ...is a systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period
  • 45. TAPERING According to research, the best type of exercise program for highly trained individuals to perform during a tapering period is one in which volume is greatly reduced but training intensity remains high. The reduction in training volume allows for ample recovery and “supercompensation,” and the brief high-intensity training program gives enough stimuli to prevent detraining (Shepley et al. 1992) 1. Start of the week: higher volume drills (Vo2Max maintaining or development) 2. Mid-week SAQ drills: high intensity 8-12 seconds work, 30 seconds rest, 3 sets x 6-8 reps 3. Day before the match: high intensity SAQ 4-6 seconds work, 30 seconds rest, 2 sets x 6-8 reps
  • 46. PRE-GAME (MATCH DAY) TRAINING Don't exhaust, do activate! Pre-game training, when done correctly, activates the Central Nervous system [CNS] which is the brain to muscle connection Duration: 15-20 minutes 5 minutes dynamic flexibility 3-4 exercises for muscle activation (hamstrings, core, gluteus...) 2-3 exercises for CNS activation (hops, jumps, ladder drills...) 2-3 minutes running technique (skips) 5-10 minutes low intensity futsal games 2-3 minutes stretching
  • 48. GOALKEEPERS TRAINING - SAQ drills - Plyometrics - Reaction drills
  • 49. RECOVERY AND REGENERATION Physical: - Stretching - Cold or cold/warm showers - Low-intensity small sided games (-65% HRM) - Slow running (-65% HRM) Nutritional: - Replenish water and electrolytes - Higher intake of carbohydrates – daily base of 7-8 grams per kg/body mass - Important first 4 hours – 1.2 gram of CH per kg - Chocolate milk!
  • 51. FC Alumnus: Second part of the season - summary Regular season ended 18.4.2014. Alumnus finished at 2nd place Direct to the semifinals (versus winner of 3rd vs 6th match) Semifinals started 10.5.2014. Croatian cup, Quarter finals: Alumnus – Split Tommy 2-3
  • 52. Croatian championship: Play-off Three weeks preparatory period 2x4 days of conditioning programs (+1 day rest between microcycles) First microcycle: strength and vo2max development Second microcycle: Speed, agility and quickness Last 8 days – 80% futsal specific training, 20% fitness
  • 53. Play off: semifinals and finals SEMIFINALS: ALUMNUS – MURTER 2-0 1.match: Alumnus – Murter 5-2 2.match: Murter – Alumnus 4-4 (5-6) FINALS: ALUMNUS – MAKARSKA 3-2 1.match: Alumnus – Makarska 4-1 2.match: Makarska – Alumnus 5-2 3.match: Alumnus – Makarska 5-3 4.match: Makarska – Alumnus 9-2 5.match: Alumnus – Makarska 3-2
  • 54. KEY POINTS OF ALUMNUS SUCCES • Extremely motivated players • Quality cooperation between headcoach, 1st assistant and fitness coach • Group of young, talented players leaded by three older (31, 32 and 37) experienced players • Serious acces to every training session • Absence of injuries