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Professional
warm-uPs
&cool downs
Eightexclusivetrainingandmatchday
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ELITE SOCCER PROFESSIONAL WARM-UPS & COOL DOWNS
CONTENTS
I
Fax: +44 (0) 1483 894 148
t’s funny how so much emphasis is placed on some of the
Email:
elitesoccer@greenstarmedia.net key parts of training and match day, yet getting players up to
speed in the form of purposeful, measured, intelligent warm-
>H7C/.,-"&".&%((-"()"+ ups is arguably as important, since how will they fulfil their
potential if they’re not in optimum shape? And similarly when
Editor: having completed a period of exercise, winding the body
James Evans
Contributing Editor: down and putting in place recovery strategies is now seen as
Matthew Amos, LMA
Illustrator:
absolutely vital if these finely tuned athletes are going to be
Richard Palmer back to full efficiency quickly.
Customer Services:
Duncan Heard That’s why we’ve put together this special issue where a vast
Operations Director:
Toby Curthoys array of ideas and principles are tackled. And as usual we’ve
Managing Director: been thrilled by those who have come forward to take part,
Andrew Griffiths
Photos: Action Images with four coaches currently plying their trade at Premier
Publishedinpartnershipwith: League clubs and another who is doing great things on the
international stage.
In presenting a brilliant cross-section of training and
League Managers
Association match day warm-ups and cool downs, plus a number of
St George’s Park intriguing bonus specialist sessions, this is a complete and
National Football Centre
Newborough Road comprehensive guide to helping your players maintain a
Needwood
Burton upon Trent DE13 9PD level of performance that will give them the best chance of
Tel: +44 (0)1283 576350 fulfilling their ambitions.
Email: lma@lmasecure.com
President: We hope you enjoy what’s on offer, and wish you all success
Roy Hodgson
Chairman: going forward.
Howard Wilkinson
Chief Executive:
Richard Bevan
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DRILL ONE:
DRILL TWO:
Acceleration drill Plyometric and
Players begin the drill and accelerate
immediately, sprinting to the 10-yard acceleration drill
line. We can either ask them to jog to Now players make speed bounds for the first 20
the end of the drill area and back, or yards. Speed bounds ask the player to use the arms
turn around immediately and move to to vault into the air, pushing off hard from the ground
the back of the line. with each step and remaining airborne for as long
D
0
r il
l1
ce
10
r il
l
er
io
n
20
l3
Sp
ee
d
bo
Ac
un
ce
ds
30
l
er
at
io
n
D
Ac
ec
ce
el
DRILL THREE:
40
l
er
er
at
at
io
io
Acceleration and
n
n
Ac
ce
deceleration drill
l
50
er
at
io
n
D
DRILL FOUR:
Plyometric drill
D
0
ril
l4
returning.
ril
20
l5
70
30
%
80
40
%
DRILL FIVE:
90
50
%
plyometrics
/. pl^ә(℧)’mἑtriks/
KEY
Ball
noun
movement a form of exercise that involves rapid and repeated stretching
Player
movement
Dribble and contracting of the muscles, designed to increase strength.
Post-
training
cool
down
(24 hours)
Overview performance by accelerating than during a match! So this Equipment required
Managing training during the recovery process. It is may put considerable stress Recovery is multifaceted
congested fixture schedules therefore important for on the lower limbs (quads and and encompasses a variety
can be daunting. Therefore, coaches to recognise the hamstrings). The repetition of strategies. The load and
post-training recovery significance of not only the of changes of direction, intensity of the training
strategies are required warm-up but also the cool acceleration and deceleration session determines the type
to reduce the risk of down, and this should help throughout a training session of recovery protocol (passive,
maladaptation to training educate and actively support may induce muscle damage. active or regenerative). For
(injury or overreaching) squad recovery process. It As a result, this damage is example high load intensity
and to maximise optimal is crucial that your staff find characterised by muscle training will cause more
performance. Fatigue the best way to convince your soreness, increased passive muscle damage and deplete
following competition or players to get buy-in. muscle stiffness, muscle glycogen stores more than low
training has many factors that Key thinking swelling and a reduction in intensity training. As a result
recovery strategies require muscle force production. a more active or regenerative
Muscle damage is likely a
targeting such as dehydration, major factor to consider when An additional factor to recovery session may be
glycogen depletion, muscle explaining post-training consider attempting to explain required.
damage and, let’s not forget, fatigue. During training training maladaptation is There are many strategies
mental fatigue. So these can players’ drills usually mimic mental fatigue. When training that can be implemented, so
include nutritional intake, specific moments found and competing, there may be therefore equipment can be
cold water immersion (CWI), during game play. If these insufficient time for players exhaustive. I would encourage
sleeping, active recovery, drills are position-specific, to recover psychologically, coaches to make sensible and
stretching, compression although the session may be possibly leading to lack realistic decisions, factoring
garments, massage and even a small fraction of distance or of motivation and mental in typical workouts, resources
electrical stimulation (EMS). time covered in the game, the burnout. Travelling may lead and staffing. Of prime
The most effective of these player may have replicated to the disruption of circadian importance is that the protocol
will always focus on hydration, (practised) specific key rhythms (jetlag, for instance, is optimal, and that strategies
diet and sleep, but presenting metrics as much or in some or arriving somewhere during such as active/passive
a good cross-section means cases more than during actual the night) thereby increasing recovery, diet, hydration and
offering options for various game play. For example the level of stress induced by sleep are adhered to.
player intensities. a striker participating in a restricted motion, unfamiliar
Ultimately, time spent cooling finishing session may have 20 sleeping patterns and poorer
down will aid footballers’ attempts at goal – many more quality of sleep.
Each stretch to be
performed for 20-30
seconds, with three
repetitions
Hamstrings
Hip flexors
Groins Calves
Core Quadriceps
PHASE FOUR In addition, eating meals containing issues, allowing greater training loads,
(UP TO TWO HOURS POST-EXERCISE) essential amino acids with a high leucine or enhancing the effect of a given training
Restore and
and unrefined CHO content within two load.
hours of training appears effective. It should be noted though, CWI has an
Adding green vegetables will also help
repair
analgesic effect and is recommended
bolster the immune system, while cold only after a high intensity or high load
water immersion (CWI – which appears training (10-15 degrees for 5-10mins).
It is important to promote muscle to minimise fatigue and accelerate post-
regeneration post-training and a Alcohol should be avoided as it delays
exercise recovery) and massage can help
recovery shake that contains at least the recovery process. Firstly, it acts as
reduce muscle soreness.
30g carbohydrate (CHO) and 15g protein a diuretic, causing dehydration; and
Enhanced short-term (hours to secondly it delays the ability of the
(2:1) plus essential amino acids should
days) recovery may improve training muscles to recover.
be consumed within 30 minutes post-
performance and help reduce the
training.
chances of fatigue and its associated
Further
recovery Hamstrings
moves using
a foam
roller to be
performed for
30-60 seconds,
with three Hip flexors
repetitions
Adductors
Quads
Peroneals
ITB
PHASE FIVE
(UP TO 24 HOURS POST-EXERCISE)
Match
day
warm-
up
A timeline
of preparations
leading up to
the first
whistle
Overview
This is a timed warm-
up in the lead-up to the
commencement of a game,
from when we arrive at
the stadium. The set-up is
such that it gives players
an opportunity to ‘tune
in’ for the game and get
themselves physically
and mentally ready for the
match. It is structured and
timetabled so that everyone
knows what’s expected of
them and at what time.
Before we go out to warm
up on a match day, players Our players are put through their paces in the
are given the opportunity pre-match warm-up away at Millwall in the Sky Bet
to perform any individual Championship this season
exercises they may have
been prescribed (for example, that point, where a final team players enjoy the band work, the hip flexors and quads. In
loaded hamstring exercises, talk will see the players build because they feel they have short, make sure process is
pelvic stretches, upper body a psychological edge on to the improved control; some feel followed.
loosening) or follow any physiological elements already their main focus is the speed Short verbal cues and key
protocols they may have practised. and agility practices at the end words can help to minimise
subscribed to in their careers Key thinking of the warm-up because it these ‘mistakes’ during the
so far (static stretching, for There are a number of very leaves them ready to perform in pre-match warm-up, but of
instance). But past this, the plan different parts to the warm-up the game. course a conditioning coach
encompasses the whole squad, process, but we’re looking Whatever exercises are must be aware of exactly how
with a variety of stretches, for relatively similar things performed, movement quality each stretch and movement
drills and movements that throughout – namely the is essential. For those players is designed to be performed in
prepare everything necessary quality of movement in order with movement quality issues, the first case to ensure it is done
and reinforce the correct to guarantee correct physical the improvement of this is correctly.
recruitment and movement preparation, and the correct addressed throughout the
patterns. level of effort and intensity Equipment required
training week. For example,
We plan to be back in the to ensure that the warm-up during a hamstring stretch it is For a warm-up routine on a
changing room 10 minutes progresses from low to high important to avoid a posterior pitch, we require just flat discs
before kick-off in order to intensity and load. tilt of the pelvis which will and balls. In the changing
maximise the potentiation The players should buy into the unload and reduce the stretch room, the equipment required
effects (the increase in strength warm-up given the diversity on the hamstrings. Similarly, a includes foam rollers, mats
of nerve impulses along of exercises, and that’s what’s ‘give in’ to extension in the back and kettlebells. High-strength
pathways) of the warm-up, required for them to perform at and an anterior tilt of the pelvis mini-bands can be used, both
so all of our timings lead up to their best. For instance, some can reduce the stretch through indoors and outdoors.
11 ELITE SOCCER: PROFESSIONAL WARM-UPS & COOL DOWNS www.elitesoccercoaching.net
AL STEWART HUDDERSFIELD TOWN
MATCH DAY WARM-UP
Kick-off minus
40mins
Practice area A KO-25 D
Players make their way out KO-34
onto the pitch for some build-
up exercises and activation/
B
control work. At Huddersfield,
we like this to include spinal
C
mobility, knee to
opposite shoulder
drives, KO-22 KO-28
alternate lat
stretches and
thoracic (chest)
rotations (perhaps six
E
of each). We will then repeat KO-40
the same exercises three times.
We move on to perform a
KO-13
number of light dynamics. A
These take the form of split the ball’) and then
squats, dynamic hamstrings, perform the physical
dynamic lateral lunges and component of that paired
dynamic glutes. exercise:
Next we practise moderate to • Left foot only dribble, right foot
high load dynamics and control only dribble, both feet, high
work. This begins with a lunge knees and heel tucks Time to kick-off (denoted
matrix (forward/back/lateral/ • Two-touch turns, sidesteps and
by ‘KO’) and training areas
crossover) and progresses are marked out
karaokes (or ‘cariocas’)
to three single leg stiff leg
• One-touch turns, groins over the
deadlifts on each leg (which is
good for eccentric hamstring top and round the back
• Movement on the front foot with
Kick-off minus • Agility - step through the gaps
between four cones which are
preparation).
Finally we put into place high
the ball before driving out of 25mins one metre apart, then sprint
load activation work. There is
the area with two big touches, Practice area D • Accelerate for four yards, change
Russian marches or ‘B’ skips Next is neuromuscular direction and run back four
a mini-band lateral walk (two
lots of five, left and right), mini- Balls are then removed from activation and form: yards, then sprint
band stopovers (two lots of six, the area and players finish this • Heel tucks • Players push with shoulder-to-
forwards and backwards, with section with further mobility • High knees shoulder then break into a sprint
the second set done at a higher work: • Sidesteps (low for two steps, Obviously, the speed and agility
pace), finishing with a hop and • Kick across the heel to hip high for two steps and low for two section at the end of the warm-
hold (two on the left, two on the • Drive the knee across to the steps again) up relates most directly to the
right). shoulder • Bounds for height followed by a game that will follow, given that
• Skips making forward and curved run by this point the players will be
backwards circles with the arms at game pace and able to exert
Kick-off minus • Bounds for length followed by
two cuts (left and right) maximal force and speed. The
34mins Kick-off minus
one element here that is slightly
different to some other warm-
Practice area B
Players jog over for mobility 28mins Kick-off minus ups is the physical contact
at the end where the players
work combined with ball work Practice area C 22mins ‘bump’ each other shoulder-
in a coned off 25x15 -yard area. Now we ask players to perform Using a ball, the coaches run to-shoulder on both sides then
The focus here is on increasing dynamic stretches, focusing assorted possession drills and break into a sprint.
muscle temperature and range on load, speed, stability and position-specific movement
of movement while reinforcing coordination: drills and skills, including
game-related skills and • Drop squat, twist and knee hug heading, passing and finishing. Kick-off minus
establishing familiarity with the
pitch (essentially how the balls
• Hamstring lift, push behind,
swing through, put the foot down
10mins
roll on the surface). and stretch Kick-off minus Players return to the dressing
room for the manager’s team
We use five balls between 16
players to keep the major focus
• Back lunge, rotate into quad
stretch and take over into a
13mins talk.
on the physical element. After hamstring stretch
Practice area E
performing the football skill • Lateral lunge into crossover Moving to practice area E, we
for 5-6 seconds, players will squat now focus on speed and agility:
‘find’ a pass (through the player • Fast feet drills (front on, side on)
• Dynamic calves into long lunge
receiving the ball ‘showing for and sprint (10 yards)
and rotation
Overview
Recovery strategies and cool downs are regularly met
with a certain ambiguity in the game. They can often find
themselves placed in something of a ‘grey area’ because
many professionals find it difficult to accommodate
and understand the true science and planning
implementation required.
Yet utilising recovery strategies effectively can enhance
a player’s ability to participate in further training and
increase physical readiness for fixtures. Many football
clubs must currently deal with hectic fixture schedules,
and managers frequently voice concerns over injury
and fatigue. Therefore, employing high-level fatigue
management strategies is paramount to the health and
wellbeing of the players and, for me, that must begin as
soon as the final whistle is blown in a game.
Match day
And because what goes on in the 48 hours after a game
is similarly important, this session aims to outline a
‘template’ for all the key parts of recovery. In other words,
the elements that are worked into the impact, control and
cool downs
regeneration phases are for you to decide – what I have
provided is a template timeline that outlines a process
that’s relevant for any team. Indeed, because the session
is designed as a broad foundation plan with detail to be
A foundation plan for added by coaches, I have taken a psychological and holistic
approach to the whys and wherefores of how we use
the week that follows recovery strategies at Leicester City Academy which I hope
you will find of real interest.
Key thinking
It is vital that players are educated in the benefits of
recovery, creating a culture where these strategies
become a weekly process and routine. To follow the
intensity of a match we must have a complete plan for
the week ahead, and that recovery period begins as soon
as the players leave the field. And that’s not just to the
benefit of the body, because psychological (as well as
physiological) adaptations occur as a result of fatigue, and
these must be managed on an individual basis.
Equipment required
Initiating a cool down activity post-game requires various
factors to be assessed when considering the magnitude of
its delivery – the facility, space available and time, to name
just three.
Yet to broadly classify recovery, two categories are used -
active and passive recovery:
• Active recovery strategies are used when the players are
performing an activity - including jogging, cycling, aqua-
therapy, mobility and foam rolling exercises.
• Passive recovery strategies are demonstrated when the
players do not need to physically perform the activity. So
this might include cold water immersion or ice baths,
massage, compression garments and nutrition intake.
So in terms of the equipment we actually use, cool downs
can be used with a great deal of equipment and staff if
both or either are available, or they can be delivered with a
much lower strand of resources. Put another way, there
are various ways to put a fire out! Therefore, from a coach’s
perspective, the combination should be to utilise the
correct methods while allowing yourself to be dictated, to a
good extent, by the environment!
Recovery
in three Sunday-Monday
Control
Monday-Tuesday
Regeneration
phase
phases
Saturday: Game
Impact phase POST 48
phase POST 24 Smaller
The use of nutritional/recovery POST GAME Smaller effort
shakes is a great way to refuel effect whilst
Largest effort with passive manipulating
when the team receives a post to maximise strategies
match de-brief, before moving weekly physical
recovery content
onto the key forms of active
recovery that develop over the
next 48 hours and set the tone
for the week leading up to the
next game (if we have that long!).
To develop an operative recovery
strategy, three progressive
phases can be employed:
IMPACT PHASE
(0-24hrs)
This initial phase post-game is when the body is in shock. During this
phase it is important to protect the body and utilise primary strategies
to impact recovery. This phase is where the largest quantity of recovery
and cool down methods are provided. Contained within this phase are
four pillars that represent fundamental foundations for a cool down
procedure.
PILLAR 3
PILLAR 1 PILLAR 4
REFUEL PILLAR 2 STRETCHING
MOBILITY AND Players can be led through a
CONTRAST
Allow players to refuel
using recovery shakes that RELEASE routine of stretching - this can BATHING
be conducted in the dressing Players alternate
contain high contents of Utilising masseurs to aid in
room if space provides, or between a hot shower
carbohydrates and protein to reviving and ‘flushing out’
out on the field. This needs to for two minutes before
replenish any lost nutrients waste products from the
encompass large movements spending one minute
and rebuild damaged muscles. muscles will aid in recovery.
that mobilise key joints in waist deep icy water.
Having basic nutritious foods The use of foam rollers -
and stretch key muscle This cycle can be
available – such as fresh fruit where players actively look
groups. Providing a routine repeated for as many
to ensure a high intake of to apply pressure to the
that players can relate to, as five hot and four cold
vitamins and minerals – is also muscles to squeeze and
understand and even learn, exposures.
imperative. mobilise the tissue - assists
ensures consistency in the Maximum time: 14mins
Time: Immediately in the removal of lactic acid.*
post-match Time: 5-10mins delivery of recovery.
Time: 4-8mins
YS Y
MONDAY
O ER
DAV
strategy
REC
Light principles
TUESDAY RECOVERY
We know the key requirements of
a cool down are to reduce muscle
soreness and prepare players for
Medium principles
WEDNESDAY STRENGTH
forthcoming events. However,
DAYISTION
a blanket approach is difficult to
implement as individual players Main principles
UIS
may require different means THURSDAY ENDURANCE
that specifically work for them.
ACQ
For instance, when a player is
substituted during a game his Medium principles
recovery needs to start from the FRIDAY SPEED
moment he leaves the field, and that
DAYERY
will begin with a recovery shake and
some water. Having foam rollers Light principles
OV
available on the bench for players to SATURDAY ACTIVATION
REC
release and stretch is effective, while
some clubs use spin bikes on the
touchline.
While there are only minor
SUNDAY GAME
differences when it comes to INTENSITY
substitutes – at the end of the game
when the squad is re-fuelling, the
substitutes may have moved on The art of effectively leading to this youth soccer. Findings
to contrast bathing – compared periodisation period must be planned in indicated that allowing
to those playing a full 90 minutes, Periodisation is a planned a strategic multifactorial for a gradual decline in
individuality still counts and it is easy distribution of training, on fashion as there are training volume leading to
to neglect substituted players and a cyclic basis. This includes numerous variables to an event promoted higher
not let them cool down. annual, seasonal, and consider. Incorporating a physical responses and
And as a broader theme, clubs monthly planning. strategy that allows periods performance factors in
must have a specific protocol that of loading (work), unloading comparison with a group
A key form of micro-cycle (recovery) and tapering that did not taper.
is simple, yet varied to cater for all management (weekly
players because having numerous is important for weekly Planning these weekly/daily
planning) is fatigue management.
options that encompass an individual management. Enabling phases is vital in elite soccer
approach can be more beneficial for players to peak for each Tapering refers to the to enhance performance,
the player. fixture is vitally important, gradual reduction in not only in a sports science
It is important too that the cool however in doing so volume in the lead-up to fashion, but in a technical
down is not seen as a tedious task we must recognise the an event. A recent study sense also. Above is an
that involves jogging around and response of fatigue. in 2014 by Freitas and example of a micro-cycle
stretching on a cold wet field, as this colleagues investigated plan catering for all key
How to manage individuals the effects of tapering in factors.
will not aid recovery! Indeed, it may
even enhance psychological stress
weather conditions and, perhaps
on players. Philosophy and progression
unsurprisingly, the match result.
A general rule is to keep cool down These factors are the most I have been involved in professional and
content simple but varied. Try not prominent in affecting the delivery of youth sport for the past eight years, and with
to see it as a monotonous task and a cool down. the ever-evolving sport science influence
don’t discard the importance, as it in football, it is important not to get stuck in
As stated previously, the cool down is
is the first step to ensuring players the ‘stone age’. The key message is to make
the first step in preparing players for
are physically and psychologically content simple, yet effective.
the next session, so having the ability
prepared for what lies ahead.
to assess all factors and still provide It’s important to build relationships with
an effective recovery strategy is an the players to know specifically what they
Eliminating mistakes important coaching tool that can’t be need and what strategies are best suited
The common mistakes made underestimated. I would always tell to them, just as it is fundamental that a
are usually those with a base in coaches and sports scientists to take multidisciplinary approach is implemented
the environment - for example, the factors into consideration and throughout the staff, to ensure everyone is
confined dressing rooms, difficult act accordingly to meet the needs of clear on how best to prepare players.
each individual.
Warm-ups
for defensive
and offensive
players
Overview
As coaches, we spend hours, days, weeks, months and
sometimes years trying to find and nurture the finest elements
that make players different from others; we’re looking for a
spark or a show of talent that can transform both them and our
team into something great.
So while main training sessions will account for the needs and
requirements of attackers, defenders, midfielders and keepers
in specific, bespoke ways, why should the same not apply to the
warm-up?
I wouldn’t say devising different warm-ups for different player
positions was essential, but it certainly applies a focused layer of
attention onto a training plan. It will also strengthen the feeling
that you are solely concentrated on their needs, which creates
better ‘buy in’ and quicker, more accomplished results.
Equipment required
For equipment, all we need is discs, mannequins, balls and
mini-goals. If technology allows, we will sometimes use video
analysis in order to show examples of how we want the practice
to look and feel, but this isn’t an essential part.
Key thinking
Although the warm-ups shown have defensive and offensive
elements to each, one of the key aspects that crosses over in
both is that we want the players to press and be on the front foot
when not in possession. If they can do this, they’ll be putting
themselves in precisely the right frame of mind for the main
part of session.
It’s worth remembering though the fact that warming up is
not necessarily about players achieving all their aims and
completely fulfilling what’s put in front of them. Instead, it’s
about investing in the task as best they can, and getting them
ready for the session.
Each of the exercises shown prepares the players in the
following aspects:
• Technical play
• Tactical play
• Physicality
• Mental awareness
While I’ve presented defensive and offensive practices, it’s
assumed that midfielders can take benefit from the sessions in
equal measure.
As a final point, it’s important the practices used in here are
short in duration as this keeps the players motivated and
stimulated, and prevents lethargy or tiredness going into the
main part of the session. To ensure this, each move is reset and
rerun as soon as it comes to a natural conclusion.
for defending
(3mins)
This practice is unopposed and a ball isn’t used. It highlights
how beneficial and important the use of triangles is in
soccer. This is already a commonly accepted fact,
and is a principle usually put forward when central
midfielders rotate their positions. But the rewards
are just as great for defenders as well. # The triangle
So in this practice we will keep rotating banks of three shape is established
defenders, with a different defender called forward to press his
Next, should the defender
mannequin on each occasion. on mannequin 1 or 3 move in to
press, his supporting defenders must
again move in to create a flexible triangle
shape where the three players do not position
In intercepting/stepping in, we themselves in a straight line.
run two practices side by side,
inviting the working player to
Intercepting/
intercept the pass made to
the defender stationed
in front of him
stepping in
(4mins)
We now progress this by introducing a ball, and this is where the players
really come alive. The task here is simple – the intercepting player
stationed behind the receiving defender must come around either the
KEY
Ball
movement
left or right side and attempt to intercept the ball.
Player
movement
Dribble
# Supporting
defenders cover space
! The defender
behind them whilst
steps forward to
ensuring that, as a
receive
back three
(4mins)
Now, setting up as shown, we step things up again,
with this practice offering players a feeling of
match realism. A pass comes in from the attacker
to one of the defenders. The two other defenders
must subsequently organise to support and " The attacker
protect. passes forward
# He follows his
forward skill
(3mins)
As shown, players must move
forward, perform a move around the
mannequin then pass on. A key ‘want’
here is for players to work with their
heads up. We work on the right and
left side for 2-3mins, encouraging
players to take on mannequins ! Now he passes
on both sides, and always passing across to the back of
diagonally across to the other group the other line
so that the move flows.
element
(3mins)
As a progression, the working
attacker now turns as soon as he
is past the mannequin and passes
to the deepest yellow ‘striker’ % The attacker
positioned on the centre line. This rounds the
mannequin and
player sets the ball back for a shot at shoots at goal
goal. The move continues with the
new working player emerging from
the other side of the practice area. ! He turns and passes
back to the player on
the starting cone
KEY " The attacker
Ball
movement carries the ball
Player
movement forward to the
Dribble mannequin
Aims and goals pass completion, as well as thriving on sure a player is 100% comfortable and
In terms of what to look out for in this dealing with challenges coming in from sure of what he is doing, especially
warm-up, we want to see a willingness opponents. when defending around the box. It’s
and desire to press the ball at good There are a few mistakes we might easy to rush players into scenarios and
intensity. We’re also looking for clever see here – in the defensive practices, sometimes it can help to throw them in
and ambitious physical movements defenders may anticipate the attacking at the deep end, but when a player is too
of each player, with each enjoying move too early and leave space in far away from mastering a skill we must
working with the balls in achieving behind. And as a whole, we must make recognise that, as must they.
Overview
I have worked closely with the Head of
Sports Science, Dan Rothwell, to create
a specific warm-up and cool down
structure for the keepers at Swansea
City. The warm-ups we use at the club
are based around three different areas
- reaction speed, strength and a mixed
warm-up that incorporates elements
of strength, speed and reactions in one.
As a result, we use these three different
warm-ups at different times during a
periodised training week, as follows:
Game day minus 5: Mixed warm-up
Game day minus 4: Mixed warm-up
Game day minus 3: Strength warm-up
Game day minus 2: Strength warm-up
Game day minus 1: Reaction speed
Keeper
For cool downs, I have included a
standard outline of stretches. These are
all we would require the keepers to do.
warm-ups
Every warm-up will last 20 minutes in
total:
5 minutes: Jog and dynamic stretches
and cool
5 minutes: 3v1 keep away
10 minutes: Mixed strength, reaction
speed and warm-ups
downs
Key thinking
Understanding what type of warm-up
to use at different times during the week
is essential. For example, we’d never
perform a strength warm-up the day
before a game, as the keepers would
carry fatigue through into the following
day.
We also need to consider if the keepers
have had a gym session before their
training session on the pitch, whether
they’ve played two games in a short
period of time, and whether they are
carrying any injuries or niggles. Beyond
that, do they need extra work on a specific
physical element?
Each warm-up can be adapted to suit the
physical and technical needs of the main
session that is to follow. For example,
when preparing for a session that
deals with crosses, we would similarly
incorporate some high balls for the
keepers to take, whilst also promoting
relevant footwork.
Equipment required
As you will see, each warm-up differs in
terms of equipment used, but in general
we would require balls, different coloured
cones, poles, flat markers, hurdles,
ladders and hoops.
WARM-UPS: KEY
Ball
JOGGING AND DYNAMIC STRETCHES
movement
Player
movement
(5mins) Dribble
STRENGTH
(10-20mins)
Football strength is a player’s ability to compete and succeed in tight
areas with rapid acceleration/deceleration bursts over short distances,
changes of direction and explosive jumping exercises. So in the context of
keepers, it’s important for 1v1 situations, plus moving inline and down the line of the
ball for shot-stopping.
Strength-based goalkeeping conditioning practices are designed to provide opportunities
to maximally accelerate and decelerate. Practices can be employed in one of two ways:
• with ample recovery between bouts to focus on maximal explosive performance and
concentrate the adaptations to the peripheral leg musculature
• with limited recovery to develop the central cardiovascular system and develop the
keeper’s ability to perform and recover from multiple explosive bouts
If looking for a general rule of thumb, strength-based practices should be designed
REACTION SPEED
(10-20mins)
Reaction to a stimulus is central to goalkeeping performance and stimuli can be audio, visual or kinesthetic. The stimulus can occur
with the keeper at a standing start or on the move, so the aim of the following drills is to ensure that the keeper accelerates maximally
after the stimulus with the correct mechanics, and covers a specified functional distance as quickly as possible.
Ample rest should be provided between bouts to ensure that all efforts are maximal and the correct movement patterns are
developed – in this case it’s a work to rest ratio of 1:8. Acceleration is an important attribute to goalkeeping performance as a
significantly greater intensity of acceleration can be found as playing level increases. Activities include bursting from a standing
start, or bursting from the floor and accelerating after landing from a jump, with various audio, visual and kinesthetic stimuli.
RED!
YELLOW!
MOVEMENT
(10-20mins)
Three-keeper circuit
We set up as shown with three keepers all working at
The final set of
the same time. Keeper 1 volleys to keeper 2 to begin.
warm-ups practise
The goalkeeping coach then volleys to keeper 3. After
movement and
catching the ball, keeper 2 moves through the hoops Keeper 1
Keeper 3
direction, with
(right and left feet), while keeper 1 takes the starting
keepers reacting
position of keeper 2.
to the physical
and instructional After catching the ball, keeper 3 moves
directives of others through the cones (using any fast
in several active, footwork pattern) and takes the starting
linked circuits. position of keeper 1.
Again, the obvious progression is for the type of
serve to change for each set.
Keeper 2
Extended three-keeper
Keeper 2
circuit
In stepping up the warm-up, now keeper 1 moves through the ladder (again
using various footwork patterns) and receives a volley from the goalkeeping
coach. Once keeper 1 catches the ball, keeper 2 hops one-footed
through the hoops and receives a volley from keeper 1.
Keeper 1 Once keeper 2 catches the ball, keeper 3 moves over the
Keeper 3 hurdles (using various footwork patterns) and receives a
volley from keeper 2.
All keepers now rotate to a new starting position with the same
progressions as practised previously.
Keeper 1
20-minute
technical
10
15
warm-up 3
10
upcoming sessions, hence why 15
I have created these types of
technical warm-up. 3v1s
Of course, when there are We set up as many areas as the
no time constraints, the plan squad size dictates - in each it’s
can be used as part of a wider 4v4 plus keepers (3v1 in each 3
warm-up process, and with half), as shown. Simply, players
the England Under-16s I’ve must explore different ways
used this type of warm-up of playing into middle zones
many times. Players enjoy it for through their own movement Here the attacker sets the
its attack-minded elements and that of the ball. ball back for the ‘middle’
player who finds a passing
and relatively straightforward The one offensive player must angle into the keeper
game play as there is decision- hold up play, setting back to a
making from the outset. supporting player in the middle
Key thinking zone (or dropping in himself),
whereby a pass into the keeper
The rationale behind this is made. When this happens the
technical practice is in having a practice continues - the three
10
(ice bath)
a proper recovery in a recovery state, but
between training surrounded by lactic acid,
sessions and matches Players would be immersed one of the waste products
cannot be overstated. up to waist level in cold water of exercise. The effects of
There is no better (below 10 degrees Celsius) too much lactic acid are
incentive to a player for up to 10 minutes. One tiredness, achiness and
than being fresh and common option for the ice fatigue.
ready to perform the bath is an inflatable version Taking an ice bath means
following day and not where up to four players blood vessels tighten and
feeling the fatigue can be accommodated. the blood supply moves
or ‘heavy legs’. This, New technologies include away from the legs.
of course, benefits a regulated water cooling When jumping out of the
the team in terms of system that maintains the ice bath, new blood arrives,
physical superiority desired temperature. If flushing away the lactic
over opponents and, in such a cooling system is acid and invigorating the
theory, a better points not available a normal ice muscles with oxygen.
return. bath can be used, but large
In its simplest form quantities may be needed
the cool down can to maintain a low water
be performed at the temperature.
end of a match on
the pitch as stretch
Roller form
and mobility work, The foam roller ‘irons out’ these When locating a tender spot, roll
combined of course irregularities, keeping muscle over and back to ‘work’ out the
with appropriate
(foam roller)
mass smooth by breaking it down knots, rocking back and forth and
nutritional intake and releasing trigger points. It tackling an area no more than an
(protein, carbohydrate, also increases blood flow within inch in length at a time.
hydration). This is effective in the fact that
the muscle. Concentrate on the tight areas
it promotes self-myofascial
Though depending on A foam roller can be used before, for 30 seconds at a time in an
release, relieving muscle pains.
the resources of the during or after a session, and in a overall workout of not more than
Players can work the full body
team, recovery can be player’s own time. 15 minutes, but repeat up to three
with the roller form and focus
made more advanced times a day.
on especially tender areas, for It’s a cost-effective and long-
(yet incredibly simple in
example the IT-band and calves. lasting piece of training kit.
form), and that’s what
If we’re tight on space I might Process:
I’m exploring in this
split the team into two groups,
outline by explaining The tender muscle area must
with one performing mobility and
the benefits of foam be pushing down, therefore
stretches, and the other using
rollers and cold water use arms and body position as
rollers.
immersion. leverage points in order to let
Why a foam roller works: gravity push a sore area onto the
When we exercise, micro-tears roller.
and swelling muscle fibres create
knots, adhesions and scar tissue,
which impinge on nerves and
vessels.