Futsal Strength and conditioning
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Alan Sinovi is a strength and conditioning coach for a Croatian futsal club. He has a degree in kinesiology and has worked with several sports clubs. Futsal requires a high level of fitness as players cover over 100 meters per minute and have high-intensity efforts every 23 seconds. Sinovi's training program focuses on increasing players' work capacity, testing fitness levels regularly, and using individualized and periodized programs that emphasize core strength, aerobic capacity, speed and agility to prepare players for the physical demands of competitive futsal.
Futsal Strength and conditioning
- 1. strength & conditioning Futsal specific Alan Sinovi Strength and conditioning coach Futsal club Alumnus Zagreb
- 2. Who am I? - Bachelors degree at Faculty of Kinesiology in Zagreb - Strength and conditioning specialist - Worked as a fitness coach in footbal, futsal, basketball and handball clubs Major trophies: - Croatian champion with Footbal club Zadar, boys U-15 (season 2012/13 - Croatian champion with futsal club Alumnus, season 2013/14
- 3. 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 (105137) meters per minute Aerobic capacity (Vo2max) of professional futsal players is 58-65 ml/kg/min
- 7. What all this means? It means that futsal player at high competetive level must have very well developed all important conditioning segments: speed, agility, quickness, aerobic and anaerobic capacities, coordination, balance and strength
- 9. Important segments of strength & conditioning in futsal 1. Work capacity 2. Individual aproach 3. Evaluation/testing 4. Core training 5. Vo2max development 6. Tactical metabolic training 7. Speed, agility and quickness 8. Injury prevention 9. Balance 10. Periodization 11. Nutrition & suplementation
- 10. 1. Work capacity Work capacity definition by Vern Gambetta: - The ability to tolerate a high workload - The ability to recover from the workload sufficiently for the next training session or competition - The ability to resist fatigue
- 11. Why work capacity is so important? 1. Necessary for enduring the length of each training session 2. Prepares the athlete for more stressful training sessions and cycles 3. Enables quick recovery between training sessions
- 12. 2. Individual approach Each futsal team is a group of different people, with different capacities, skills and different weakest links. So, when you work with a team, you must consider your team as a group of individuals. For example, if you are working on raising the level of aerobic capacity with all players following the same program, you can expect one of the things: 1. Your fittest players will raise their fitness level, but the least fittest players will overtrain 2. Least fittest players will improve, but fittest players will stagnate
- 13. Individual approach What to do? - Break players into two or three smaller groups, depending of their abilities and your resources - Designing different programs, e.g. one program is for players who must work on agility, second program is for those who lacks in glycolityc endurance...
- 14. 3. Testing/evaluation Standing broad jump Sprint 5, 10, 20 meters
- 15. Testing/evaluation 4x5 meters agility 300 yard shuttle test
- 16. Testing/evaluation Beep test Yo-Yo Intermittent Test (or Yo-Yo Intermittent Endurance Test)
- 17. Testing/evaluation FIET - futsal intermittent endurance test - developed by Jose Carlos Barbero Alvarez et. al. - test for specific futsal endurance
- 18. Testing/evaluation - players run shuttle-running bouts of 3x15 m (45m) dictated by audio signals - after each 45 meters players are allowed to rest for 10 seconds - after each 8x45m, players passively rest for 30 seconds before continuing - 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 -The test ends when player do not reach the front line in time with beeps for 2 succesive times
- 19. 4. Core training -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 athletes ability to develop and transfer forces to the limbs - If a player has a weak core, hell 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
- 20. Core training Core training is often neglected, underrated od misunderstood - Hundreds of crunches totaly wrong - Hours in plank position far from enough for quality core - Core is the most important link in kinetic chain! THE CORE: - the spine - hips and pelvis - lower limp - abdominal structures MOVEMENTS: 1. Multiplanar 2. Functional 3. Preferably in standing position
- 21. Core training The core can produce, reduce, and resist: spinal flexion (saggital plane) extension (saggital plane) lateral flexion (frontal plane) rotation (transverse plane)
- 22. Core training Sample exercises:
- 23. 5. Vo2max development - VO2max: individual's maximal aerobic capacity - It refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise -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 (Jose Carlos Barbero-Alvarez)
- 24. Vo2max development M E T H O D S 1. Billlat protocol 15/15 or 30/30 interval training: run 15 od 30 seconds at 90% of HRmax) followed by 15 or 30 seconds running at 70% of intensity. 12-20 reps in training, once or twice a week 2. 4x4 interval training 4 intervals of 4 minutes of high intensity exercise at 90% of HRmax followed with 3 minutes of active recovery at 70% HRmax 3. small-sided games Various games where players must almost constantly be in the zone of vo2max (intensity cca. 90% HRmax)
- 25. 6. Tactical metabolic training The tactical metabolic training approach to conditioning is an extension of the high intensity intervals and repeated sprint conditioning approaches. The keys to tactical modeling are parameters from competetive matches (work/rest ratio from competetive matches). This is favourable from a coaching viewpoint as it allows technical and tactical elements to be executed in simulated game conditions (Plisk and Gambetta)
- 26. 6. Speed, agility and quickness SAQ Most popular method in the conditioning of athletes SPEED - rapidity of movement AGILITY - rapid whole body movement with change of velocity or direction in response to a stimulus QUICKNESS - the ability to read and react to a situation; it is a multidirectional skill that combines explosiveness, reactiveness, and acceleration SAQ is based on the stretch-shortening SAQ is based on the stretch-shortening cycle (SSC). SSC is cycle (SSC). SSC a eccentric contraction followed by an immediate concentric contraction is a eccentric contraction followed by an immediate concentric contraction
- 27. Speed, agility and quickness BENEFITS OF SPEED, AGILITY AND QUICKNESS TRAINING: faster footwork improved dynamic balance improved movement shortening of reaction time preventing injuries
- 28. Speed, agility and quickness Framework of Speed, agility and quickness (SAQ) program: 1. Dynamic flexibility Dynamic flexibility increase muscular flexibility through the neuromuscular system and reduce injury via decreasing reflexive muscle contractions 2. Mechanics of movement (running technique) Hurdle drills; Knee-lifts, dead leg, multiple hops, sidesteps, forward and lateral jumps... 3. Innervation Ladder drills; various linear and lateral exercises 4. Accumulation of potential This phase brings together the areas of work already practiced. Short and very explosive drills, and the emphasis is on quality. Combination runs. 5. Explosion Short speed bursts, resistance running, contrast training 6. Expression of potential Sixth phase brings together all the elements of the SAQ programme into highly competitive situations
- 30. Injury prevention 1. Quality warm-up Prepares muscles, ligaments and tendons for trainings and matches 2. Proprioception It refers to the body's ability to sense movement within joints and joint position 3. Good technique & skills Player with good skils and technique will be less prone to injuries 4. Eccentric muscle contractions eccentric strengthening have big preventive effect 5. Strengthening Stronger muscles, ligaments and tendons are less injury prone 6. Work on stability and mobility Joint by joint approach best secret for injury prevention
- 31. 8. Balance Balance is the single most important component of athletic ability because it underlies all movement (Vern Gambetta) - Our goal must be to develop balance in motion - it is impossible to quality reduce and produce force without balance - if the balance is lost, it leads to inefficient movement and wasted energy - exercises: 90 degree jumps, leaning tower, hurdle walk...
- 32. 9. Periodization Periodization is the systematic planning of training. The aim is to reach the best possible performance in the most important competition of the year
- 33. periodization GENERAL PREPARATION PERIOD 6 8 weeks First two-three weeks: general preparation with 60-70% strength and conditioning programs (testing, prevention, proprioception, aerobic and muscular endurance, general strength), 30-40% futsal technique and tactics Third to fourth or fifth week: futsal specific strength and conditioning, 50% of conditioning programmes and 50% od technical and tactical preparation Last two to three weeks: emphasis on technical and tactical programmes (70-80%), conditioning programmes are strictly specific (SAQ programmes, small-sided games...)
- 34. 10. Nutrition and supplements Dont underestimate power of quality nutrition! 1. Dont eat simple carbs and sugars 2. After training first replace fluids (water or isotonic drinks) 3. Eat lots of fish, eventually add some quality omega- 3 supplement 4. Include healthy fats(olive oil, nuts, seeds...) 5. Never miss your meal 6. Avoid fried foods 7. Dont trust everything you hear from supplements industry
- 35. Important things to know 1.Train movements, not muscles 2.In every training session create an challenging environment 3.Involve as many speed sessions as possible 4.Stress core before extremities 5.Dont involve single-joint movements 6.Folow the right progression
- 36. REFERENCES: 1. Gambetta, Vern: Gambetta Method, a Common sense guide to functional training for athletic performance 2. Castagna, C., Barbero Alvarez, J. C.: Physiological demands of an intermittent Futsal-oriented high-intensity test 3. Barbero Alvarez, J.C., et. al.: Match demands of professional Futsal: a case study 4. Barbero Alvarez, J. C. et. al.: Match analysis and heart rate of futsal players during competition 5. Fitzgibbon, Shane; Getting to the core: http://irelandstrengthandconditioning.wordpress.com/2013/ 09/27/getting-to-the-core-what-is-core-training-anyway/ 6. Kelso, Tom: Core Strength and the Athlete: Keeping It in Perspective 7. Junge A, Dvorak J: Injury risk of playing football in Futsal World Cups 8. Rowbottom, David J.: Periodization of Training 9. Arnd Kr端ger: Periodization or Peaking at the right time 10. Gamble, Paul: Strength and Conditioning for Team Sports: Sport-Specific Physical Preparation for High Performance