Football/Soccer Session (Academy Sessions): U16 : Conditioning (Start Time: 2017-08-06 18:10:00)

Conditioning & Nutrition

Yazoo

Meal within 30 minutes of training

'Monkey Business Illusion' - Daniel J Simons

Conditioning:

Important:

Cope with the physical demands of the game

Compete

Advantage Over opponents

Injury Prevention

Types of Conditioning:

High Speed Running

Sprints

Fartlek

Strength & Conditioning Sessions

Continuous Running

What can you do?

Work Hard

Give 100%

Listen & learn

Go the extra mile

Two sessions a week - one HSR, one Fartlek

HSR - 30 secs - if complete in say 20 secs, add the extra 10 secs onto the stated rest time to increase the rest period.

To challenge players, increase the distances but NOT the times.

bethan.lloyd@faw.co.uk

Fartlek 1

Fartlek - Continuous Running for Stated Period of Time

Fartlek 1:

1. Start on the end line

2. Sprint to edge of the box

3. Jog back to end line

4. Sprint to half way line

5. Jog back to end line

6. Sprint to opposite edge of the box

7. Jog back to end line

8. Sprint full pitch

9. Jog back to end line

Program

Complete TWO sessions a week - one HSR and one Fartlek

HSR

WEEK DISTANCE TIME TO COMPLETE REPS REST

1 Return 1 30 secs 5 30 secs

2 Double Return 1 60 secs 3 60 secs

3 Return 1 30 secs 6 30 secs

4 Return 2 30 secs 5 60 secs

5 Double Return 2 60 secs 3 60 secs

6 WEEK OFF

7 Return 2 30 secs 6 30 secs

8 Return 1 30 secs 5 30 secs

9 Double Return 1 60 secs 3 60 secs

10 Return 1 30 secs 6 30 secs

11 Week Off

FARTLEK

Week Fartlek Time (mins) Sets Rest (mins)

1 1 4 2 2

2 2 4 2 2

3 1 5 2 2

4 2 5 2 2

5 1 6 2 2

6 WEEK OFF

7 2 6 2 2

8 1 6 2 2

9 2 8 1 0

10 1 10 1 0

11 WEEK OFF