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 footballFUTSAL 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

SOME BASIC TRENING PRINCIPLES

1. train movements, not musclesFutsal don't need muscles, futsal need speed and movements

2. right progression, from simple to complexDon't hurry, go step by step

3. individual approachEvery player has different characteristics

4. don't separate conditioning from technical and tactical trainingIt's all about the futsal!

FUTSAL CLUB ALUMNUSPeriodisation 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

TESTINGStanding broad jump

4x5 m agility

TESTING/RESULTS

FIET TESTDeveloped by Juan Carlos Barbero – Alvares

FutsalIntermittent Endurance Test

1. Players run shuttle-running bouts of 3x15m (45m) dictated by audio signals2. After each 45m, are allowed to rest for 10 seconds3. After each 8x45m, players passively rest for 30 seconds4. 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 exhausting5. 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. StrenghteningStronger 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 spineHip and pelvisLower limbAbdominal 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 reps3-4 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 developmentFirst 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 & ThursdaySquats, Pull ups, Deadlift4 sets x 5 repetitionsAfter the strength training -> 15 minutes of technical training + training match 15 minutes

POSTERIOR KINETIC CHAINHamstrings – 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 movementAgility - 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 periodPlyometrics

… 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 PROGRESSION3. 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 INTENSITYStrength 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 periodREACTION 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

TAPERINGAccording 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 minutes5 minutes dynamic flexibility3-4 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 games2-3 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 placeDirect 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 period2x4 days of conditioning programs (+1 day rest between microcycles)

First microcycle: strength and vo2max developmentSecond microcycle: Speed, agility and quickness

Last 8 days – 80% futsal specific training, 20% fitness

Play off: semifinals and finals

SEMIFINALS: ALUMNUS – MURTER 2-01.match: Alumnus – Murter 5-22.match: Murter – Alumnus 4-4 (5-6)

FINALS: ALUMNUS – MAKARSKA 3-21.match: Alumnus – Makarska 4-12.match: Makarska – Alumnus 5-23.match: Alumnus – Makarska 5-34.match: Makarska – Alumnus 9-25.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