Paper Example on Professional Soccer Athletes: Physical Training & Strategies

Introduction

Physical training in professional soccer athletes at certain time evolves from general preparation methods and specified as well as monitoring and assessments carried out in the preseason, season and post-season. Sports coaches greatly rely on their trainers for the two handles single game philosophy, which depends on the fair trained as an aggressive offensive team, or plays to give the ball to strike quickly to exert superiority when engaging an opponent. Physical training in the great foundation of any approach to the game so it is important to conduct inspections and evaluations well planned and executed in the most professional way possible in this way we will ensure high performance at the hour mark, but it ensures that make you win games, there is much to see volitional acts and tactics of each player's technical ability (Orendurff et al., 2010). Below is a training program designed for a soccer midfielder, before and during football league Season. The midfielder is the football player who takes the ball forward to the field, creating the path to the goal. As requirements of this player, he must be strong to avoid being knocked down by the opponent, in addition to being skilled in ball control and fast during the race.

Training program

Strength training, in any sport, has as its main objectives to improve the athlete's performance and reduce the risk of injury. For this reason, strength training should be spun around an existing technical training plan, to avoid interference between them and take full advantage of the increased performance. Having great strength throughout the body means that a player can fight hard for loose balls, resist defenders' entries and approach players who have possession of the ball to get into position during headshots. Light toning on the torso is essential for great players (Ronnestad, Kvamme, Sunde, & Raastad, 2008). Lightweight training is perfect for soccer players of any position.

The player is expected to train for a 12-week plan, (macrocycle). The macrocycle is split into mesocycles of four weeks, each with a specific objective.

Strength training sessions will be 2 a week during the competition. In pre-season, it will amount to 3 or even 4.

The training volume will be reduced, in order not to interfere negatively with technical training.

The intensity will be increasing, looking for form peaks in the most important moments of the season.

The intensity will be maintained and the volume will decrease to prolong these peaks as long as possible.

The training will focus on improving the power of the legs and torso, so multi-articular exercises will be used.

Training should include exercises to reduce the risk of injury.

Weights and Progression

The initial weight chosen at the beginning of the training plan will follow the following criteria:

For players with experience in strength exercises: Start at 60% of the RM (in case of performing 3 x 5 squats, start at 60% of the 5RM).

For footballers with little experience in strength exercises: Start 30-40 kg below the RM.

The progression will be carried out as follows:

If a training session is completed successfully (all the series and repetitions of the exercise are carried out), the weight will be increased from 2.5 to 5 kg the next day in that exercise. The muscle group to be improved include:

Chest and back

These muscles are essential to staying strong on the ball and in the air. Make 100 lizards a day and do as many chins as you can, completely in batches of 3.

Arms

The basic bicep curls, the bottoms, the diamond lizards (with the hands touching under the chest) and the dominated ones are very good ways to exercise the torso without going to the gym.

Abdominal and central muscles

Essential for all positions. The central part of your body is how you transfer energy from your torso to the lower part of your body, which is essential for tight turns, big shots, and powerful headshots to catch the ball. Abs and board poses are an essential part of your exercise routine. Perform them daily until you are too tired to continue.

Day 1

Olympic squats, 3 x 5. Explosive repetitions, always.

Good morning, 3 x 5.

Pushups with ballast, 3 x 5.

Rowing with bar, 3 x 5.

Trunk hyperextensions, 4 x 12.

Twins in a machine, 4 x 12.

Super-series of bicep curls and triceps kicks or French press, 4 x 12.

Abs, 4 x 15.

Day 2

Press bench, 3 x 5.

Bulgarian squats, 3 x 5.

Deadweight, snatch grip, 1 x 5. NOTE: the grip is wider than conventional, increasing the travel and placing more emphasis on buttocks and hamstrings.

Jalones / Dorsal to the chest in the high pulley or Dominated, 3 x 12.

Plyometric push-ups, 3 x 3.

Shoulder work

Jumps with bar, 3 x 6.

Planks, 4 x 30.

For a central midfielder, the spikes of form are the moments in which the player breaks his records of sprint and his power of shot and pass are superior, as well as his resistance (LQT Aquino et al., 2016).

The First Month, Volume

The player will follow the following scheme:

Week 1: 3 x 6 at 60% over 5 RM.

Week 2: 4 x 6 at 60% over 5 RM.

Week 3: 5 x 5 at 60% over 5 RM.

Week 4: 5 x 5 at 65% over 5 RM.

During this phase, technical training is the most important. The reason is simple: it is useless to increase the strength and power of any athlete but can correctly apply the necessary motor patterns, such as dribbling, shooting or sprints per band. Therefore, race circuits and plyometric exercises must also be added during such training to improve the physical condition of the player.

The Second Month, Intensification

The basic 3 x 5 is revisited, although this time at 70% over 5RM, and the player continue with the following scheme:

Week 5: 3 x 5 at 70% on 5RM.

Week 6: 3 x 5 at 75% over 5RM.

Week 7: 3 x 5 at 80% on 5 RM.

Week 8: 3 x 5 at 85% over 5RM

Technical training continues to be more important, to harness power: all strength gained in the gym must be progressively requested in technical training to strengthen the increase in performance (Marquet et al., 2016). This is relatively easy to achieve through more complex technical exercises. A good example would be to add sprints with elastic bench resistance or throws of the medical ball for midfielders.

Failure to increase the difficulty of technical training during this phase will ruin any effort.

The Third Month, Reaching the Peak Form

At the end of the 12th week, it is considered that the player is at full capacity, breaking personal records and with a remarkable improvement on the pitch. The work scheme will be as follows:

Week 9: 3 x 5 at 80% on 5RM.

Week 10: 3 x 5 at 87% over 5RM.

Week 11: 3 x 5 at 95% over 5RM.

Week 12: 3 x 5 at 100% on 5RM. Both this week and the previous one are already personal records, the 5RM is the maximum weight handled at 5 repetitions in a single series.

The Fourth Month, Keeping the Peak in Shape

The fact that the entire training process is focused on the development of the team's game model means that the intensity of the sessions is associated with the concentration that these players require (Marquet et al., 2016). During a peak of form, the players are subjected to a much greater effort, since they are playing all the games, to greater performance. Maintaining the same volume of strength training can be excessive and greatly hamper the performance on the field of play (Little & Williams, 2007). Upon attaining the peak form, gym work will be eliminated for a week and only race circuits and low-intensity plyometric exercises will be performed. Subsequently, work will begin again in the gym with a 3 x 5 at 50-60% of 5RM as recovery.

Tactical periodization has emerged in recent years as an alternative and valid model for football training planning. According to this model, the tactic is the basis on which all the rest of the team's work is based, in search of a greater specificity of the training that makes it possible to maintain a good state of form throughout the competitive period. In this way, combining the development of the game model without neglecting the control of workloads will allow optimizing the specific requirements demanded in football (Ronnestad et al., 2008).

Here are some activities that can be completed to maintain a physical state during the low season. All involve exercise with the ball and are designed to combine high intensity with some rest periods.

Kick and chase: In an open area, shoot a soccer ball as hard as possible and then follow it. Your goal is to hit the ball a distance of half the field or more, so you end up completing a 50 to 60-yard sprint. When you get to the ball, juggle it for 30 seconds to recover. Repeat this six to eight times and rest four minutes and repeat everything six to eight times.

Tabata with the ball: Tabata training is a high-intensity interval training that alternates 20 seconds of exercise and 10 seconds of rest. For this training, eight activities are selected. For example: stepping forward, hitting the ball, jumping from side to side above the ball, jumping over and behind the ball, making Coerver patterns. For training, activities perform an as quickly as possible for 20 seconds and rest 10 seconds and then perform another activity for 20 seconds and rest 10 seconds and so on. This is repeated for four minutes, resting for another four minutes and repeating the sequence up to three times. Add exercises and increase the duration of the exercise to make training more difficult.

Around the field with push-ups: the player completes a lap around the soccer field by hitting the ball. However, at each corner, stop and perform 10 push-ups. Complete three laps in total at a medium pace. Rest for three minutes and repeat. As a variation, change the exercise in each corner. Do push-ups in one corner, abdominals in another, ascents in the third and mountain climbing in the fourth.

References

Little, T., & Williams, A. G. (2007). Measures of exercise intensity during soccer training drills with professional soccer players. The Journal of Strength & Conditioning Research, 21(2), 367-371.

LQT Aquino, R., Cruz Goncalves, L. G., Palucci Vieira, L. H., Oliveira, L. P., Alves, G. F., Santiago, P., ... & Puggina, E. F. (2016). Periodization training focused on technical-tactical ability in young soccer players positively affects biochemical markers and game performance. Journal of strength and conditioning research, 30(10), 2723-2732.

Marquet, L. A., Brisswalter, J., Louis, J., Tiollier, E., Burke, L., Hawley, J., & Hausswirth, C. (2016). Enhanced Endurance Performance by Periodization of CHO Intake:" sleep low" strategy. Medicine and science in sports and exercise, 48(4), 663-672.

Orendurff, M. S., Walker, J. D., Jovanovic, M., Tulchin, K. L., Levy, M., & Hoffmann, D. K. (2010). Intensity and duration of intermittent exercise and recovery during a soccer match. The Journal of Strength & Conditioning Research, 24(10), 2683-2692.

Ronnestad, B. R., Kvamme, N. H., Sunde, A., & Raastad, T. (2008). Short-term effects of strength and plyometric training on sprint and jump performance in professional soccer players. The Journal of Strength & Conditioning Research, 22(3), 773-780.