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Football Conditioning for Coaches and Players

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Dear Footballer,

How many times do you see the top teams in the world securing that all important last minute victory? When you think about it the answer is innumerable.

Look no further than Manchester United's epic last minute triumph in the 1999 Champion's League final. 1-0 down with three minutes to go, the English club scored two late goals to secure a dramatic 2-1 win.

But these are not flukes or acts of chance. They are due to supreme levels of football conditioning.

The best teams in the world are trained so that even with just a few minutes to go they still have the physical and mental strength to score that decisive goal (or in United's case, two!).

To make it in today's game the modern day player is required to be a full time, dedicated athlete. Speed, power, strength and stamina are attributes required to succeed.

Football is now an exact science with a variety of factors required to be spot on in order to achieve peak footballing performance. If you don't get one piece of the cog right it can leave your season in ruins.

To avoid this fate clubs spend a huge amount of money on researching football conditioning methodology. No stone is left unturned in the hunt for silverware and glory.

Now, thanks to expert insight from professional conditioning coach Simon Thadani, you can get your hands on this priceless information with our brand new special report Football Conditioning for coaches and players. These are the techniques being used by professional football clubs, the top teams in the world.

Simon Thadani has been a professional football conditioning coach for over 20 years. He has been at Ipswich Town for the last 9 years and oversaw their successful period in the English Premier League where they finished 5th place, achieving European qualification.

Simon will tell you, football conditioning is not an easy or simple aspect of the game. In fact it is the toughest job that coaches and football players face.

Why is it tough?

Because we all know that footballers are happiest when they have a ball at their feet. They find speed, endurance and strength training a chore to complete.

But in this day and age if you are not in prime physical condition you can forget being able to rely on your ball skills. Whatever standard you play at there are always going to be players and teams with excellent fitness levels. That means you either keep up or fall behind.

I know you have that competitive thirst for success and that is why this brand new special report is a must buy!

Football Conditioning for coaches and players is packed full of tried and tested conditioning techniques and methods. They are perfect for any football coach and for players too.

Players, coaches and managers at all levels will find the precious information contained in this special report an invaluable resource both individually and in a team scenario. It gives you insight into the same information being accessed by the top clubs in the world.

So whatever your role in football – whether it be to play, coach or manage – be sure to order your copy of FOOTBALL CONDITIONING FOR COACHES AND PLAYERS right away, ready for the new season.

Yours Sincerely,
Sylvestor Stein
Peak Performance Chairman

Click Here to Order Your Copy of FOOTBALL CONDITIONING FOR COACHES AND PLAYERS – or read on for more details of how you can take your football performance to new heights

12 testing techniques to take you to the top!

Testing in football is not only evaluative, but also about educating the players about the importance and benefits of being tested.

So why test?

- To assess a players fitness levels: you need to know what aspects need to be improved

- To help set programmes and schedules: duration, intensity and timing are all factors you need to extract from testing

- To help you to study the effect of training programmes and matches: it is essential you understand the effect training and matches have on a player. That way you learn what methods are effective and what needs changing

- To help you to turn weakness into strength: testing will highlight a players weaknesses. Programmes can then be devised to address these and improve a players overall performance.

Ultimately players need to be tested so that they can strive for higher levels of condition. Only then will they be able to perform at their peak all season.

Using his vast experience Simon Thadani presents you with 12 professional testing techniques which provide an accurate assessment of a players fitness.

He shows you how to effectively test players and the results that you should be aiming for.

Check out two of them below:

Field tests

These form the bulk of your tests. Keep them simple and specific. ‘Multi-stage bleep’ or ‘Yo Yo’ tests fall into this category. They are popular all around the world in many different sports.

Top international manager Guus Hiddink wants his players to achieve level 14 on the bleep test. The average in the professional game is between 13.8 and 14.2.

The 12-minute run is also a test you can use – although there are numerous versions (different durations). At Ipswich, players achieve distances of 3.35km/2.06 miles outdoors and 3.41km/2.1 miles on treadmills.

The Recovery test:

There are numerous examples in use that have been designed on an individual basis by different clubs. Ours is simple and easy to do:

8 x 45 second multi-paced efforts on a pre-set circuit. The players’ heart rates are monitored. The (active) recovery between the circuits is used to monitor their training status. Thus, if a player’s heart rate is dropping and stabilising more quickly than it did during previous tests in the active recovery phase, then their fitness has improved (active recovery involves gentle CV exercise, eg walking/slow jogging).

You should look for players not to fatigue by more than 8% in terms of heart rate recovery values across the circuit.

But remember. Testing is only accurate if the players attitude and effort is 100%.

Click Here to Order Your Copy of FOOTBALL CONDITIONING FOR COACHES AND PLAYERS – or read on for more details of how you can take your football performance to new heights

Pre-season training: how to condition yourself to last the whole season!

Football pre-season is one of the most important times of the entire playing year.

Not only is it important for developing fitness but establishing crucial tactics and skills, discipline standards and instilling the 'right' work ethic and attitude.

The 3 objectives of pre-season training:

1) Lay down conditioning foundations in strength, speed, stamina and suppleness but avoiding injury

2) Set standards and work ethics both physically and mentally

3) Get players match-fit through friendly but competitive games

It is important to remember the season is a marathon not a sprint. You are striving to get your players peaking 30-40 times in a 9 month period.

In order to ensure this happens professional clubs split their pre-season into three distinctive phases.

We provide you with in depth analysis of these phases, providing a series of suitable drills and advice on how to avoid overtraining and injury.

Phase 1- getting back to football fitness: a 10-14 day programme aimed at easing players into all aspects of conditioning and football. Emphasis is placed on core stability, basic strength drills, stretching and multi-directional work.

Example drill: Penalty box to penalty box runs.

Based on a full-size pitch (approximately 106 by 67 metres), you are looking to work the players at 85% to 90% of maximum heart rate.

Run from penalty box to penalty box in 11-13 seconds (subject to standard), jog the width of the penalty box in 20-25 seconds, and then run penalty box to penalty box in 11-13 seconds again: this constitutes one completed run.

Do: six to eight runs. Rest actively for two minutes, and repeat four times.

Phase 2- early friendly matches and strength, power and speed development: Advice on how to approach the next 2-3 weeks, including strength, power and speed training and how to approach the early friendly matches.

Did you know that by the time you enter the final 2 weeks of pre-season training players should be playing 65 to 75-minute games?

Phase 3- the quality stage: The final 2-3 weeks of pre-season. A combination of two or three quality competitive matches, testing and full training. Insight into how this phase should be approached and the type of testing that should be performed.

The bleep test should be re-introduced at this stage with players test results rising from level 13.5 to 14.4.

Football Conditioning for coaches and players provides you with a fully structured and professional pre-season plan, complete with tips from the pro's!

Pre-season should last between 5-7 weeks and it is crucial this time is fully used. If it is not, you will enter the season well off the pace and hinder your chances of personal and team success.

Using this structured pre-season training plan we show you just how to start the season with a bang!

Click Here to Order Your Copy of FOOTBALL CONDITIONING FOR COACHES AND PLAYERS – or read on for more details of how you can take your football performance to new heights

In-season training: how to maintain your fitness throughout the season!

Once the season begins players and coaches face the uphill struggle of maintaining fitness. Fatigue and injury are factors which will need to be addressed and it is vital you posses the knowledge to do so.

Conditioning needs to be done in order to ensure players maintain optimum fitness levels. But the problem for a conditioning coach is that football often gets in the way. Matches, football specific training and recovery all take up significant periods of the week.

As a result you have to prioritise your conditioning training and this is something many coaches and players fail to realise.

Football Conditioning for coaches and playerswill show you how to prioritise your conditioning training just like the professionals, just take a look for yourself:

The 7 steps to assessing a player:

In order to successfully prioritise your conditioning you need to assess your players needs. Simon Thadani provides a 7 stage assessment plan which you will use to produce an in depth conditioning schedule for your players.

This walk through guide explains the criteria you need to assess in order to produce a specific and effective training plan.

For example, you should assess the history of the player:

It is important you know what work the player has done and whether he has any previous injury history. Their attitude, desire and dedication to make themselves a better player will also be an important consideration – if they have it they will work that much harder, if they don’t you must encourage them to do so.

This is also your chance to offer a mental assessment. Do you they really want to do the hard work or are they instead preoccupied with image of being in the 1st team?

With this knowledge you will be able to maintain player fitness throughout the course of the season and discover which of them has the hunger to succeed.

We show you the questions to ask and the assessments to carry out in order to ensure you are fully prepared when creating a football conditioning training programme!

The 5 components of football conditioning:

To ensure season long fitness and hunger you need to maximise these attributes:

Stamina, Strength, Speed and Power, Flexibility and Recovery

These five components are the foundations of football conditioning. If a player can successfully master these then you will have the makings of a supreme footballing athlete.

After assessing a player it is likely that one or more of these components will need improving.

Simon Thadani shows you just how this can be achieved. With analysis of each component and suggested targets laid out you have a ready made guide to creating an athlete more than capable of lasting the full season.

Component Example: Recovery

Recovery must be seen as a conditioning element, and it is crucial for the development and maintenance of player fitness. It is commonly split into ‘active’ and ‘passive’ recovery. Simon uses the following methods:

Hot and cold work
Day off!

Cross training
Slow jogging

Click Here to Order Your Copy of FOOTBALL CONDITIONING FOR COACHES AND PLAYERS – or read on for more details of how you can take your football performance to new heights

Developing quicker players!

These days, with the likes of Thierry Henry, Christiano Ronaldo and Samuel Eto'o, if you want to be successful in football your team needs to possess speed.

But players aren't just getting physically and mentally faster. Moving the ball around and counter attacking at great speed is now something that is common in the modern game.

Football is changing and speed, in whatever form, is at the forefront. It is vital suitable time is devoted to it in your training.

Speed gives you the competitive edge and every footballer has the potential to improve it. You can improve a player's speed significantly as long as the training programme is well structured.

8 ways to improve your speed:

We highlight the 8 stages of an average football sprint and show you how improving 2 or more of them will drastically improve your overall speed.

But remember a football doesn't sweat. Quick, accurate, positive passing will always beat any individual player in a race. That means there is as much of an emphasis on improving your mental speed as there is your physical speed.

The 8 stages outlined in Football Conditioning for coaches and players combine this physical and mental approach. Simon Thadani provides analysis and examples of how you can improve on each stage.

For example, did you know that turning the hips and torso dynamically into the direction of the turn while driving the arms appropriately will make for more powerful turns? An essential tip for any attacker or defender trying to steal a yard on their opponent.

Or that the first yard of speed in football is very much about anticipation? For example, ‘Where is my team mate going to pass the ball?’ or ‘The opposition is not going to get that ball, I can’. If a player can anticipate then they are already one step ahead.

There are also two bonus speed tests included. These can be used to assess a players speed and highlight the specific areas that need improving.

This is a common theme throughout our brand new special report. Highlighting a players weaknesses and then focusing your training around turning them into their strengths.

Your guide to the physical attributes required by specific football positions!

Professional players are subject to a rigorous fitness regime but this does not mean all players should train the same. It is important that players train according to position, after all a centre back requires a different approach to a game than a striker!

But how do you determine how each position should be trained?

Football Conditioning for coaches and players provides you with a detailed positional specification.

Each position is thoroughly assessed providing a statistical analysis (courtesy of match analysis system ProZone) of average distance covered, intensity, sprint frequency and sprint distance.

You are also provided with information detailing what players in each position physically and mentally go through, focusing on the demands facing them.

Specific exercises that are required to continue their development are also suggested.

Understanding this information is vital for both the coach and the player. This guide will allow you to compare what a player needs to possess in order to fulfill a position.

Again, this focuses on discovering specific player weaknesses and then being able to work on them using proven exercises and workouts. It's all about turning weakness into strength.

Obviously speed, stamina and mental attitude are the key underpinning elements for all positions and it is vital players are trained in these aspects. But to really make players stand out it is important they are trained specifically, as this brief example below will show you:

Centre backs:

Average distance covered: 10.32km
High intensity distance covered: 764m
Sprint distance covered: 211m
Number of high intensity activities: 112m
Number of sprints: 33

Attributes- training solutions:
- Power:
can be improved by dynamic strength exercises
- Strength: must be physically strong under contact situations (and ideally enjoys it)
- Vertical, single leg jumping power: can be improved by plyometric training
- Well balanced: can be improved by balance and flexibility exercises
- Agile, being able to turn quickly: agility sprint exercises, such as shuttle runs, are ideal.
- Anaerobically very fit: explosive training required
- Low endurance capacity needed: Can get away with a low VO2 max. Endurance training not required.

Using positional specifications like this will allow you to assess each of your players and determine what specific training they require in order to progress and reach optimal condition.

Click Here to Order Your Copy of FOOTBALL CONDITIONING FOR COACHES AND PLAYERS – or read on for more details of how you can take your football performance to new heights

Six of the best professional conditioning drills!

As a football conditioning coach you must have a repertoire of workouts that you can use with players at various times of the season.

The problem that coaches and players are faced with is how on earth do you decide which drills to use and when do you use them?

Football Conditioning for coaches and players provides you with six top conditioning drills used by professional clubs.

Between the six drills they cover the entire season, from pre-season to close-season, with some applicable to use all year round. This will provide you a fantastic collection of core drills which you can use as a platform to develop further exercises.

Example: Drill 5

Name: Speed/agility and aerobic runs
Purpose: aerobic and anaerobic session
Suitable for: mainly full backs and midfielders
Equipment: a marked 300 metre running track/circuit. Speed and agility equipment (see below)
Time in training year: first part of season
Description: Set up a speed and agility circuit that lasts approximately 15 seconds, for example:

The equipment is set out in a circuit fashion, like a rectangle, and the circuit should be completed as quickly as possible:

In and out of the three traffic cones
Through the ladders, one foot in each rung
In and out of the next three traffic cones
Sprinting – one foot between each hurdle
Run through the next ladder – two feet in each rung
Lateral zig zag shape through the cones
Forwards and backwards through the traffic cones
Approximately 30 seconds rest between efforts. Repeat 4 times.

Then complete a 300m run in 55 seconds, rest 60 seconds and then complete another in 55 seconds. Rest for approx 90-120 seconds or when heart rates come down to approximately 140bpm (based on a player heart rate maximum of 185bpm)
4 circuits plus two 300-metre runs equals one set.

Do: 4-6 sets.
As with some of the other drills the recovery can be based on heart rate.

This is just one example of the drills you'll find in Football Conditioning for coaches and players. Inside our brand new special report is a wealth of exercises, drills and workouts just waiting to be unleashed on your team.

Click Here to Order Your Copy of FOOTBALL CONDITIONING FOR COACHES AND PLAYERS – or read on for more details of how you can take your football performance to new heights

11 golden tips to close-season training!

The close-season cycle has a direct effect on pre-season training. It has a period of 5-9 weeks, so you can see from this length of time it is very important to get it right!

When planning close-season, it's important to fully understand what happened during the previous season both physically and mentally.

In order to help you achieve this we have provided you with a case study example from Ipswich Town's 2000/2001 and 2001/2002 seasons in the English Premier League. We take you through the club's mental and physical preparation and how they went from 5th placed, UEFA cup qualifiers one season to being relegated the next.

Following this season assessment Simon Thadani then provides you with his 11 golden tips for the close season. These tips are separated into three stages:

1) Complete physical and mental rest
2) Active rest
3) Preparation

Close season is the time where specific focus must be applied to your diet, to avoid dramatic fluctuations in your weight, and your exercise schedule, to ensure you do not risk injury or going completely out of shape.

They say you should start as you mean to go on but in football it's different.

To really stand out you need to finish as you mean to go on and close-season is just the time to do it.

Football Conditioning for coaches and players will make a 100% difference to your season. It is a report written by the professionals including never before published details of just how the professionals do it.

If you want your team to be firing on all cylinders come the end of a match, you need to learn how to condition them!

If you want to score that last minute winner in your big cup final, you need to learn how to make it there first!

If you want to be celebrating a league championship at the end of the season, you need to learn how to make it there first!

Remember, the season is marathon not a sprint and you have to be able to last.

Details of your special discount offer!

As a registered member of our Peak Performance web site, you qualify for a copy of Football Conditioning for coaches and players at a special 42% discount. Place your order today and you pay just $34.99 (£21.69) instead of the full price of $59.99 (approx. £38).

You save 42%.

Football Conditioning for coaches and players is one of a series of special reports from Peak Performance, the sports science newsletter. This practical work book is not available elsewhere.

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