2 Lesson C I F A C O A C H E S C O U R S E C

LESSON 2LESSON 21 - Trainings Methods - Fitness, Technical and Tactical:1 - Trainings Methods - Fitness, Technical and Tactical:

A. Fitness Improvements: Energy systems, A. Fitness Improvements: Energy systems, recovery, periodicities (yearly, monthly and recovery, periodicities (yearly, monthly and weekly) and fitness trainings using the ball.weekly) and fitness trainings using the ball.


Energy PathwaysEnergy PathwaysEnergy production is both time and intensity related. Running at a Energy production is both time and intensity related. Running at a very high intensity, as in sprinting, means that an athlete can operate 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 effectively for only a very short period of time. Running at a low intensity, as in gentle jogging, means that an athlete can sustain intensity, as in gentle jogging, means that an athlete can sustain activity for a long period of time.activity for a long period of time.

Energy is primarily supplied from two sources:Energy is primarily supplied from two sources:Carbohydrates - in the form of glycogen stored in the muscles Carbohydrates - in the form of glycogen stored in the muscles Fat - stored around the body Fat - stored around the body During exercise we use a combination of these energy sources. At a high 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 the main source of energy is carbohydrate and at a low intensity, fat is the predominate source. As there is a limit to the intensity, fat is the predominate source. As there is a limit to the amount of carbohydrate that can be stored in the muscles, high amount of carbohydrate that can be stored in the muscles, high intensity work can only be sustained for short periods. We have intensity work can only be sustained for short periods. We have large stores of fat so low intensity work can be maintained for long large stores of fat so low intensity work can be maintained for long periods of time.periods of time.

These energy pathways are time duration restricted. In other words, These energy pathways are time duration restricted. In other words, once a certain time elapses that specific pathway is no longer used. once a certain time elapses that specific pathway is no longer used. There is some controversy about these limitations but the general There is some controversy about these limitations but the general consensus is:consensus is:

The relationship between exercise intensity (% of your Maximum The relationship between exercise intensity (% of your Maximum Heart Rate*) and the energy source (carbohydrate and fat) is as Heart Rate*) and the energy source (carbohydrate and fat) is as follows:follows:

* The MHR is so simple to find:* The MHR is so simple to find:MHR = 220 – player’s ageMHR = 220 – player’s age

e. g.: a player 20 y. o. has 200 MHR (220 – 20).e. g.: a player 20 y. o. has 200 MHR (220 – 20).

The Anaerobic (ATP-CP)The Anaerobic (ATP-CP)Energy SystemEnergy System

Adenosine Triphosphate (ATP) stores in the muscle last for Adenosine Triphosphate (ATP) stores in the muscle last for approximately 2 seconds and the resynthesis of ATP from approximately 2 seconds and the resynthesis of ATP from Creatine/Phosphate (CP) will continue until CP stores are Creatine/Phosphate (CP) will continue until CP stores are depleted, approximately 4 to 5 seconds. This gives us depleted, approximately 4 to 5 seconds. This gives us around 5 to 7 seconds of ATP production.around 5 to 7 seconds of ATP production.

To develop this energy system, sessions of 4 to 7 seconds of To develop this energy system, sessions of 4 to 7 seconds of high intensity work at near peak velocity are required. high intensity work at near peak velocity are required.

Sessions to develop this energy system are: Sessions to develop this energy system are: 3 × 10 × 30 meters with recovery of 30 seconds/repetition and 3 × 10 × 30 meters with recovery of 30 seconds/repetition and

5 minutes/set. 5 minutes/set. 15 × 60 meters with 60 seconds recovery 15 × 60 meters with 60 seconds recovery 20 × 20 meters shuttle runs with 45 seconds recovery20 × 20 meters shuttle runs with 45 seconds recovery

The Anaerobic Lactate (Glycolytic) The Anaerobic Lactate (Glycolytic) SystemSystem

Once the CP stores are depleted the body resorts to stored glucose for Once the CP stores are depleted the body resorts to stored glucose for ATP. The breakdown of glucose or glycogen in anaerobic conditions ATP. The breakdown of glucose or glycogen in anaerobic conditions results in the production of lactate and hydrogen ions. The results in the production of lactate and hydrogen ions. The accumulation of hydrogen ions is the limiting factor causing fatigue in accumulation of hydrogen ions is the limiting factor causing fatigue in runs of 300 meters to 800 meters.runs of 300 meters to 800 meters.

Sessions to develop this energy system:Sessions to develop this energy system:5 to 8 × 300 meters fast - 45 seconds recovery - until pace significantly 5 to 8 × 300 meters fast - 45 seconds recovery - until pace significantly

slows slows 150 meter intervals at 400 meter pace - 20 seconds recovery - until pace 150 meter intervals at 400 meter pace - 20 seconds recovery - until pace

significantly slows significantly slows 8 × 300 meters - 3 minutes recovery (lactate recovery training) 8 × 300 meters - 3 minutes recovery (lactate recovery training)

The Aerobic Energy SystemThe Aerobic Energy System

The aerobic energy system utilizes proteins, fats and carbohydrate (glycogen) for The aerobic energy system utilizes proteins, fats and carbohydrate (glycogen) for resynthesising ATP. This energy system can be developed with various resynthesising ATP. This energy system can be developed with various intensity (Tempo) runs. The types of Tempo runs are:intensity (Tempo) runs. The types of Tempo runs are:

Continuous TempoContinuous Tempo - long slow runs at 50 to 70% of maximum heart rate. - long slow runs at 50 to 70% of maximum heart rate. Extensive TempoExtensive Tempo - continuous runs at 60 to 80% of maximum heart rate. - continuous runs at 60 to 80% of maximum heart rate. Intensive TempoIntensive Tempo - continuous runs at 80 to 90% of maximum heart rate. - continuous runs at 80 to 90% of maximum heart rate. Sessions to develop this energy system:Sessions to develop this energy system:4 to 6 × 2 to 5 minute runs - 2 to 5 minutes recovery 4 to 6 × 2 to 5 minute runs - 2 to 5 minutes recovery 20 × 200m - 30 seconds recovery 20 × 200m - 30 seconds recovery 10 × 400m - 60 to 90 seconds recovery 10 × 400m - 60 to 90 seconds recovery 5 to 10 kilometers run 5 to 10 kilometers run

The approximation of the percentage The approximation of the percentage contribution of the energy pathways in contribution of the energy pathways in football is very controversial but the football is very controversial but the renowned physiologist Fox says:renowned physiologist Fox says:


Workout RecoveryWorkout RecoveryStrenuous – 48hrs.Strenuous – 48hrs.

- Games, more than 1,5 hours fitness.- Games, more than 1,5 hours fitness.Medium Strenuous – 36hrs.Medium Strenuous – 36hrs.

- Half game, 2 hours technical-tactical training.- Half game, 2 hours technical-tactical training.Medium – 24hrs.Medium – 24hrs.

- Full field practice, 60mins.- Full field practice, 60mins.Easy – 5-7hrs.Easy – 5-7hrs.

- Tactical trainings, 60mins., easy run, 30mins.- Tactical trainings, 60mins., easy run, 30mins.Aerobic – 24-48hrs.Aerobic – 24-48hrs.

- Long runs.- Long runs.Anaerobic Lactate – 1-5mins.Anaerobic Lactate – 1-5mins.

- Full sprints, more than 30yrs.- Full sprints, more than 30yrs.Anaerobic – 20-60secs.Anaerobic – 20-60secs.

- Full sprints, less than 30yrs.- Full sprints, less than 30yrs.


Super Compensation PrincipleSuper Compensation Principle


Overtraining and Inadequate RecoveryOvertraining and Inadequate Recovery


Periodicities (yearly, monthly and weekly).Periodicities (yearly, monthly and weekly).

The periodicity of trainings is very simple. The periodicity of trainings is very simple. Always use good sense and respect the Always use good sense and respect the recovery time.recovery time.

* insomnia, under eye dark circle, soreness, * insomnia, under eye dark circle, soreness, dehydration (dry mouth), fever, cramps, bad dehydration (dry mouth), fever, cramps, bad mood are very sign of overtraining. Always mood are very sign of overtraining. Always keep a frank conversation with your players keep a frank conversation with your players and observe then. and observe then.


The periodicities can be micro (week), mid The periodicities can be micro (week), mid (1 – 6 month) and macro (7 – 12(1 – 6 month) and macro (7 – 12

months - season) cycles.months - season) cycles.

It shows the training loads and let the coach It shows the training loads and let the coach evaluate the trainings’ intensity.evaluate the trainings’ intensity.

Micro Cycle - LoadMicro Cycle - Load

Micro Cycle – CurveMicro Cycle – Curve

Mid Cycle - LoadMid Cycle - Load

Mid Cycle – CurveMid Cycle – Curve

Mid Cycle – Up to 6 monthsMid Cycle – Up to 6 months

Macro Cycle – More than 6 monthsMacro Cycle – More than 6 months


Fitness trainings using the ball.Fitness trainings using the ball.

The coach shall use the football most of The coach shall use the football most of the training time.the training time.

Long run training – AerobicsLong run training – Aerobics

SprintsSprints

Circuit trainingsCircuit trainings

Physical-technicalPhysical-technical


B. Technical training aimsB. Technical training aims

Improve the level and the natural skill of Improve the level and the natural skill of the team.the team.

Football is a very complex sport so there Football is a very complex sport so there are many skills to improve.are many skills to improve.

The coach needs the sense to diagnostic The coach needs the sense to diagnostic what the players can improve and work what the players can improve and work on it.on it.


B. Technical trainingsB. Technical trainingsPassesPasses

Use game situation as much as possibleUse game situation as much as possibleControlControl

You can work control every time you do passes’ You can work control every time you do passes’ trainingstrainingsFinishingFinishing

As much the player repeat the drills better As much the player repeat the drills better improvements will reachimprovements will reachDribblingDribbling

Should be worked in fitness’ sprinting trainingsShould be worked in fitness’ sprinting trainings

LESSON 2LESSON 21 - Trainings Methods - Fitness, Technical and 1 - Trainings Methods - Fitness, Technical and

Tactical:Tactical:

The term TACTIC origin is from the Greek “TAKTIC.” It The term TACTIC origin is from the Greek “TAKTIC.” It means “the art to maneuver troops.”means “the art to maneuver troops.”

In general ways, it is the best way to positioning and In general ways, it is the best way to positioning and move a group (athletes) in a space to achieve an move a group (athletes) in a space to achieve an aim (attack or defend).aim (attack or defend).

C. Tactical training aimsC. Tactical training aimsThe coach have to choose the ideal tactical system for The coach have to choose the ideal tactical system for

his team. To do so, he shall evaluate skills, age his team. To do so, he shall evaluate skills, age level, fitness, self confidence and competition level, fitness, self confidence and competition aims.aims.The exceptions are the very top level teams Brazil The exceptions are the very top level teams Brazil and Argentine because these countries can provide and Argentine because these countries can provide any kind of footballers for the coaches to choose.any kind of footballers for the coaches to choose.

Lesson 2Lesson 22. Systems, Strategies and Tactics (part 2. Systems, Strategies and Tactics (part

I)I)

Tactical systems nomination method.Tactical systems nomination method.The goalkeeper is not included.The goalkeeper is not included.Basically, the field is divided in 3 sections. Basically, the field is divided in 3 sections.

Defense, Midfield and Attack.Defense, Midfield and Attack.The first # means the defensive playersThe first # means the defensive playersThe second # means the midfieldersThe second # means the midfieldersThe third # means the attackersThe third # means the attackersBe in mind that the football is a very dynamic Be in mind that the football is a very dynamic

game and a attacker could turn to defense game and a attacker could turn to defense for a while but his primary function is for a while but his primary function is attack.attack.


I)I)

Tactical systems evolution.Tactical systems evolution. 1 - 1 - 8 – From 1863 to 18701 - 1 - 8 – From 1863 to 1870 2 - 2 - 6 (Scottish Formation) – From 1870 to 18802 - 2 - 6 (Scottish Formation) – From 1870 to 1880 2 - 3 - 5 (Classic System or Pyramid) – Nottingham F FC 18802 - 3 - 5 (Classic System or Pyramid) – Nottingham F FC 1880 2 - 7 - 1 (System Without Wings) – 19202 - 7 - 1 (System Without Wings) – 1920 3 - 2 - 2 - 3 or 3 - 2 - 5 (WM) – 19253 - 2 - 2 - 3 or 3 - 2 - 5 (WM) – 1925 3 - 4 - 3 – 1940’s3 - 4 - 3 – 1940’s 4 - 2 - 4 – 1950’s4 - 2 - 4 – 1950’s 4 - 3 - 3 – 1960’s4 - 3 - 3 – 1960’s Total Football – Netherlands' team in 1974 – Rinus MitchelsTotal Football – Netherlands' team in 1974 – Rinus Mitchels 4 - 4 - 2 – Late 1970’s /1980’s4 - 4 - 2 – Late 1970’s /1980’s 3 - 5 - 2 – 1980’s / 1990’s3 - 5 - 2 – 1980’s / 1990’s 5 - 3 - 2 – After 1990’s5 - 3 - 2 – After 1990’s 4 - 3 – 1- 2 – Present time4 - 3 – 1- 2 – Present time 3 - 4 - 1 - 2 – Present time3 - 4 - 1 - 2 – Present time

1 : 1 : 81 : 1 : 8

► 1863 - 18701863 - 1870

2 : 2 : 6 – Scottish System2 : 2 : 6 – Scottish System

► 1870 - 18801870 - 1880

2 : 3 : 5 – Classic System2 : 3 : 5 – Classic System

► 18801880

2 : 7 : 1 – System Without 2 : 7 : 1 – System Without WingsWings• 1920

3: 2 : 2 : 3 or 3 : 2 : 5 - WM3: 2 : 2 : 3 or 3 : 2 : 5 - WM

► 19251925► Offside law changed – no more 3 but 2 opponents Offside law changed – no more 3 but 2 opponents

between the goal line and the forward.between the goal line and the forward.

3 : 4 : 3 - MM3 : 4 : 3 - MM•1940’s1940’s

4 : 2 : 44 : 2 : 4•1950’s1950’s


I)I)

A.A. 3-5-2, 4-3-3, 4-2-4, 4-4-2, 4-3-(1)-2,3-5-2, 4-3-3, 4-2-4, 4-4-2, 4-3-(1)-2,

3-4-(1)-2 – positioning3-4-(1)-2 – positioning

Systems after the 60’s.Systems after the 60’s.

4 : 3 : 34 : 3 : 3

•1960’s1960’s

4 : 4 : 24 : 4 : 2

• 4 - 4 – 2 – Late 1970’s /1980’s

Total Football or CarrouselTotal Football or Carrousel

► 1974 – Netherlands’ Team1974 – Netherlands’ Team► It is a way to play where a player who It is a way to play where a player who

moves out of his position is replaced by moves out of his position is replaced by another player to keep the organizational another player to keep the organizational structure.structure.

3 : 5 : 23 : 5 : 2•1980’s / 1990’s

5 : 3 : 25 : 3 : 2

•After 1990’s

4 : 3 : 1 : 24 : 3 : 1 : 2• 4 - 3 - 1 – 2 – Present time

3 : 4 : 1 : 23 : 4 : 1 : 2

• 3 - 4 - 1 – 2 – Present time

The System of the FutureThe System of the Future

B. Game strategies - stopped balls and ball in play

Lesson 22. Systems, Strategies and Tactics (part I)

B. Game strategies - stopped balls

Indirect and Direct Free kicks

Corner kick

Goal kick

Throw-in

Penalty kick


B. Game strategies - ball in play

Against offensive team

Against defensive team

Counterattack

Attack strategies


Lesson 2Lesson 23. Ball Control3. Ball Control

Four ways to control the ball:Four ways to control the ball:

FootFoot

Outside foot, inside foot and instepOutside foot, inside foot and instep



ThighThigh

Front and sideFront and side



ChestChest



HeadHead

Lesson 23. Ball Control

Shin??????


A.A. Keeping ball possession:Keeping ball possession:In defensive waysIn defensive ways

Passes wide and back but always safely Passes wide and back but always safely controlling the ball.controlling the ball.

A very important thing in that situation is A very important thing in that situation is the midfielders and forwards’ actions.the midfielders and forwards’ actions.

As soon a open space appears in the attack As soon a open space appears in the attack field the passes have to be played forward.field the passes have to be played forward.

Remember: you need a skillful feet goalkeeper.Remember: you need a skillful feet goalkeeper.


A.A. Keeping ball possession:Keeping ball possession:In offensive waysIn offensive waysThe control is the most important thing because The control is the most important thing because

the space in this area is very tight and the space in this area is very tight and certainly the possession will be lost after a certainly the possession will be lost after a bad control.bad control.

The passes should be accurate to make the The passes should be accurate to make the control easier.control easier.

The players shall keep moving to give support, The players shall keep moving to give support, open space.open space.

The supporter player have to move according to The supporter player have to move according to the way the teammate will control the ball.the way the teammate will control the ball.

Health & Medicine

2 Lesson C I F A C O A C H E S C O U R S E C