Football/Soccer Session (Moderate): sports science portfolio
Pro-Club: FAW Coach Ed
Dan Thomas
Profile Summary
| Name: | Dan Thomas |
|---|---|
| City: | Caerphilly |
| Country: | United Kingdom |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
30 minutes (30 mins)
Organisation
Players: 12
Area: small pitch
Equipment: ball, goals and bibs
Work to rest ratio: 1:6
Timeline of session
- This drill will be a small sided game with 4 players on each side and 2 players playing on the side who over have the ball.
- The neutral players will constantly work to find space to receive the ball.
- They will work for 2 minutes and 30 seconds and then swap the neutral players.
- They will repeat this until everyone has had 2 goes.
- Can only score in the final third
Condition - the neutral players must change what 3rd of the pitch they are in each time a different has possession
progression - on the neutral players can score
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
rationale
I set my session out like I did by having two different drills in the same session was to make sure that the players I was working with was focusing solely on improving their aerobic endurance whilst also improving their technical ability and tactical awareness of a centre midfielder within football. Aerobic endurance is “a form of endurance characterized by the absence of oxygen. Without oxygen, your body can sustain a specific intensity level for only a short period of time. However, anaerobic endurance can be trained and improved to meet the metabolic demands of various sports.” (Leaf Group Ltd, 2017).
In my first drill the players had to run back and forth to the gates continuously to receive and pass the ball, this is working on a player’s stamina and is a scenario that centre midfielders would use in an actual game. Longer the players are working the more fatigue they get and the worse the quality of the touch and passes become. In the second drill, I set it out as a small sided game with conditions. It was 5 players on each side with 2 players playing neutral on whatever side had the ball, with the 2 players changing over every so many minutes. The aim of this drill was for the players playing the neutral role to constantly be moving and finding space to receive the ball like a centre midfielder would be doing in a game.
Aerobic endurance is important in football as it “is required to last the full 90 minutes of the game. During the game, you will do a lot of work both on and off the ball. You will make repeated runs to support attacks, get into space to receive the ball, make runs with the ball, chase back to defend etc. The energy required to do this is supplied aerobically, which requires your heart, lungs and blood system to supply oxygen to the working muscles throughout the game. Therefore, a high level of CRE delays the onset of fatigue. This means that your work rate stays high you can fulfil your role in the team and you will be able to maintain a high skill level (as fatigue can also affect your control, touch and concentration).” (BBC 2014).
BBC (2014), Performance fitness requirements for football. Available at http://www.bbc.co.uk/bitesize/higher/pe/preparation_of_body/performance_fitness/revision/4/ accessed: 18/01/17
Leaf Group Ltd (2017), What Is Anaerobic Endurance? Available at: http://www.livestrong.com/article/188677-how-to-improve-stamina-quickly/ accessed at: 18/01/17.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
Stregnth (strikers and defenders)
Attacking headers
Organisation
Players: 6 Area: 6, 5 x 5-meter box's time: 15 minutes Equipment: balls and bibs Work to rest ratio: 1:3
Timeline of session
- There are 3 players taking part in this session at any given time.
- One player throwing the ball into the box opposite and the player in the same colour bib as the one throwing the ball will be the one shielding off the defender and heading the ball.
- The other player will be applying pressure to the attacking player heading the ball without competing.
- They will do this for 5 minutes and then rotate.
Condition - the defender will be able to compete for the ball as well. Progression - the attacker will start behind the defender and must use strength and reactions to get in front and win the header.
Striker hold up play and turn
Organisation
Players: 6 Area: half of pitch, cones set up 10 meters apart outside the box Time: 15 minutes Equipment: Balls, cones and goals Work to rest ratio: 1:3
Timeline of session
- The player with the ball will pass it into the attacker who is in blue
- The attacker will use his strength to shield the ball from the defender who is in green
- The attacker will then turn towards to goal and get a shot away
- They will rotate after each go, the player in black will become the attacker and the attacker will become the defender and the defender will be the one to pass the ball.
Condition - the ball will be thrown so the its harder to control for the striker and he will need to use more strength to shield the defender off. Progression - the defender can compete for the ball
rationale
I set this session out to solely improve and develop on the aspects of strength and strength within football, while also covering the technical and tactical attributes for a striker and defender for football in general and in game scenarios. The definition of strength with in sport is “the ability to carry out work against a resistance. Strength is the maximal force you can apply against a load. Training to improve muscle strength includes lifting weights or otherwise increasing the resistance against which you work”. Robert Wood (2010). It is very hard to be able to train and develop strength within a football session, so what I had to do is make the session around scenarios within football where strength would be used. In my first session, I focused on attacking headers and how strength can be used to put yourself into a better heading position and give yourself more chance of winning the areal duels. In my second session, I focused on hold up play for the strikers where it is important to use strength to shield the ball from the defender. Many great football players use this attribute within their game. Strength is important within football “The benefit of strength and strength training for footballers is well supported by research. For example, De Proft and colleagues had one group of Belgian professionals perform extra weight training during the season. Compared to a control group of colleagues who did no extra training, the players improved their kicking power and leg strength. Reilly (1990) showed that the stronger players outlasted the weaker players in terms of a regular place in the team, and had reduced injury risks. He recommends that leg strength is developed, especially in the quadriceps and hamstrings, to help stabilise the knee joint, which is the most frequently injured joint in football. Apor (1998)” as shown by BrianMac Sports Coach (2017). I personally believe that strength within football is important to be able to play a certain style in some positions. Positions such as a target man striker, as you will need to be able to hold up the ball and shield it and a centre back as they will need to be able to win areal duels.
BrianMac Sports Coach (2017). Strength Training for Football Players, Available
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agility, balance and co ordination (wingers & goal keepers)
Organisation
Players: 6
Area: 2, 10 x 10 meter's boxes
Equipment: cones and balls
Time: 15mins, 20 second's p/rep
work to rest ratio: 1:3
Timeline of session
- The player will start with the ball at the first cone
- He will then have to dribble with the ball at as fast pace as possible in and out of the cones
- Once they have reached the last cone they must then do the same coming back
- To make sure they are changing directions at a good speed which is working on their agility the have 20 seconds to get to the end and back
- When the player then comes back with the ball the next player then goes
- They will repeat this and will have 5 minutes of agility work each
Progression - add more cones to dribble through
Condition - they can only use one foot to dribble the way to the end cone and then the opposite foot on the way back
Organisation
Players: 6
Area: The goal box
Equipment: goals, cones and balls
Time: 15mins
Work to rest ratio: 1:6
timeline of session
- The player will stand in the middle of the cones
- He will then run and touch the left cone and run across and touch the right cone and return to the middle
- Then a ball will be kicked towards the goal for him to try and save it.
- The player will then join the back of the que and the next player will do the drill.
Progression - shoot from a closer distance which will work on the hand eye coordination
Condition - the players must try and catch the ball while saving it
Rationale:
I set this session out to develop various skills in each drill. For example, in the first drill the players had to dribble in and out of cones at a fast pace while maintaining control of the ball, keeping balance and doing this in 20 seconds so the pace is maintained throughout. This meant the players where developing agility because agility is “the ability to move and change direction and position of the body quickly and effectively while under control”. Elizabeth Quinn (2016). And balance is “the ability to stay upright or stay in control of body movement”. Robert Wood (2010). while acting out game like scenarios.
The second session I set out was for the players was to play a role of a goal keeper role developing agility, balance and co-ordination. They would develop the agility as they would have to run to the one cone and then change direction and run to the other cone and change direction again to run back to the middle where the player would have to save the ball that is being shot into the goal behind him, this was training co-ordination as co-ordination is “the ability to control the movement of the body in co-operation with the body's sensory functions e.g. catching a ball (ball, hand and eye co-ordination)” BrianMac Sports Coach (2017).
Agility, balance and co-ordination is important within football as football constantly involves movement in different directions at high speeds, being able to use both feet and co-ordination to be able to control the ball or hand eye co-ordination for a goal keeper to be able to stop the ball from going in and balance as it is clear the better football players in the world have very good lower centre of gravity. All these skills are used constantly in a game of football by all positions in different ways and crucial to a high standard of football.
BrianMac Sports Coach (2017) Agility. Available at: https://www.brianmac.co.uk/agility.htm (accessed: 10/01/2017)
Elizabeth Quinn (2016), What is the Definition of Agility in Sports and Physical Fitness? Available: https://www.verywell.com/understanding-agility-in-sports-3120338 (accessed: 11/01/17)
Robert Wood (2010), Fitness and Balance and Coordination, (Access Date: 10/01/17) Webpage URL: http://www.topendsports.com/fitness/balance.htm
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Speed endurance (fullback)
Organisation
Players: 2 Area: 2 lanes that are 10 meter’s long Time: 15 minutes Equipment: ball, cone and flag Work to rest ratio: 1:1
Time line of session
- The player is to be set and ready and the red cones with a football.
- The player is then expected to sprint to the orange cones with the football
- He will then stop the ball on the line and sprint around the flag and back to the ball
- The player will then pass the ball to the other player who will be on their toes and ready to receive the ball
- The next player will now do this.
They will continue to take in turns of doing this drill with a 1 minute rest after 6 minutes of doing so and will continue after the rest up until 15 minutes.
The players are to do the reputations to the fastest and best of their ability
This drill is like a game scenario of when the fullback or the team lose the ball after attacking and the full back would have to sprint back into position.
Condition - make lane longer to run in.
Progression - make time longer.
Organisation
Players: 2
Area: Half of pitch
Time: 20mins
Equipment: Cones, balls and goals
Duration: 20 seconds each time. For example, if you get to the
delivery cone in 6 seconds. You have 1 4 seconds to make the
recovery run to the halfway line.
Repetition: Until all the balls (9) have been delivered.
Sets: 3
Work to Rest Ratios: 1:1
Key Coaching Points: Speed when running with the ball, angle of
run. Quality of cross. Change of speed as football specific action is
perform
Targets/Goals: To develop speed endurance while performing a
realistic match scenario action.
Timeline of session
- The player will start with the ball on the half way line on the ride side
- Dribble down the line through the cones to the end
- Where he will cross the ball into the box
- The player will then sprint back to the nest of balls and do all this again.
- The player will get 20 seconds each rep which will mean if it takes the player 8 seconds to get to the ball crossed he will have 12 seconds to sprint back to the nest.
- The player will have to do these 9 times.
The players will take in turns doing this.
Condition - add more cones to dribbles through
Progression - make the time shorter on the recovery run back to the ball nest.
Rationale:
I set my session out as I did for the participants to work on just speed endurance throughout the session, while improving the technical ability and tactical awareness aspects of a football player playing in the role of a fullback. To be able to train speed endurance it is important to know exactly what it is. According to Athlepedia (2017) “The purpose of speed endurance is to prolong the amount of time where a near maximal speed can be maintained.” This is something that is really important in football for all players but especially for a full back in the modern game, as the full back is expected to support attacks but to be back in position when losing the ball as shown in a clip-on YouTube by Angelo DiBenedetto. He explains how the fullback in the modern game will push on beyond the wingers to get in an attacking position. This makes their role in the team a very high intense one. As seen from my session I work on these aspects as compared to a game scenario, the player would run with the ball to a certain point as if the team/player is attacking and then would leave the ball on the line and sprint up and around the flag as if he is running to get back into position in an actual game. For the second part of the session the players where expected to run down the line through the cones with a ball and cross it into the box and then sprint back to the nest of balls, they were to repeat this 9 times at the maximum of their ability and to be able to do it in 20 seconds for each ball. This drill really tests and works
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speed (winger)
Organisation
Players: 6
Area: 30 meters (10 meters between each cone)
Equipment: cones
Time: 15 mins
Rest to work ratio: 1:3
Timeline of session
- The players will start on the line
- They will sprint to first cone and then back
- The next person will then go and sprint the first cone and return and finally the third will.
- All three will sprint to the second cone and back one at a time
- And finally the players will sprint to the final cone and back to the line and that will complete a rep.
- They will continue to do this for 15 minutes
Coaching points
Speed of the players
anaerobic endurance
Condition - sprint to each cone and back in 1 go to complete a rep
Regression - Make the shuttle runs shorter
Progression - Make the shuttle runs longer and further to sprint
Organisation
Players: 6
Area: Half a pitch
Equipment: Goals, cones and balls
Time: 20 minutes
Work to rest ratio: 1:3 (each rep will take 20 seconds)
Timeline of session
- The players will start by the half way line
- The ball will be played down the corner of the flank for the player by a coach
- They must sprint down the touch line which is 40 meters
- And cross the ball in
- they will have roughly 5 to 10 seconds to sprint to meet the ball and then make their way back to the cones within 20 seconds
- The next player will then go and they will repeat this for 30 minutes.
Coaching points
- The speed of the players to meet the ball
- Quality of cross
Regression - make the distance shorter
Progression - take the cones back so the sprint is longer
Rationale:
I set my session out like I did by having two different drills in the same session was to make sure that the players I was working with was focusing solely on improving their speed whilst also improving their technical ability and tactical awareness of a winger within football. Speed is “the differential rate at which an individual is able to perform a movement or cover a distance in a period or how quickly an individual can move. This helps all games players to move into position or get away from opponents quickly.” (BBC, 2014). Speed is a very important element in football as it is the difference between who gets to a ball first or if a player can get on the end of pass or cross which could be the difference between scoring a goal or not. It is vital for players in the position of a winger as they would need to sprint up and down the wings trying to get past defenders and get on the end of through balls.
In the first drill of the session I set it up as a shuttle run working on the sprint speed of each player, they would have to run to each cone at their maximum speed. I split it into 2 groups so they could compare to the person running alongside them to make it either competitive or use the other person at motivation. In the second drill, I focused on more technical and tactical attributes to do with football and playing on the wings. The player would have to sprint onto a pass played diagonally into the corner of the pitch and cross it into the box like a game scenario. The quicker the player sprints down the wing to the ball, the better composed and more time they get to cross the ball.
I personally believe speed is very important in football and vital for some positions. Speed also relates to a lot of the other components. Without speed in football it would not be as competitive or as exciting to watch.
BBC (2014), Skill related fitness factors. Available at: http://www.bbc.co.uk/schools/gcsebitesize/pe/exercise/0_exercise_health_rev3.shtml (accessed: 17/01/17)
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aerobic endurance (centre mid) (15 mins)
Organisation
Players: 12
Area: 20m x 20m
Equipment: cones and balls
Work to rest ratio: 1:3 2mins30secs each of with 5 mins’ rest for 15 mins
The area will be split up into 4 lanes
Timeline of session
- 4 players will be working at once each time.
- The player working will start in the middle of the lane
- The players on the end of the lanes will have a ball each
- The player working must run to the coned area to receive the ball from the player on the outside
- They will then pass the ball back to the player on the outside
- They will then have to run to the opposite coned area and do the same continuously for 2mins and 30 seconds where they will then swap to the next player
The players will do this swapping over 6 times until the 15 minutes is up.
The longer the session goes on the more fatigue the players will get and this will show in the quality of their passing.
Progression - make the lanes longer
Progression - first time passes only