Soccer: Functional Fitness Training (eBook)

Strength | Motor Skills | Speed | Endurance

Harry Dost, Peter Hyballa, Hans-Dieter te Poel (Autoren)

eBook Download: PDF

2016 | 1. Auflage
448 Seiten
Meyer & Meyer (Verlag)
978-1-78255-758-6 (ISBN)

Infos

The world's best soccer players are incredibly fit, fast, lean, and strong. Achieving this level of athleticism requires a rigorous soccer fitness training program applying the most effective drills, exercises, and core training methods. In Soccer: Functional Fitness Training, the authors present numerous drills for this training. Based on the latest the findings in sports science and on the authors' long-term coaching experience, they present an extensive practical guide to help you improve your team's performance through core training, soccer specific exercises, and drills. The exercises can be used for amateurs and professional players, youth and adults alike. Your players can learn how to score the most exciting and acrobatic goals, how to tackle without fouling, and how to avoid injuries. The drills in the book create typical match situations to help your team prepare for the game and stay motivated. Many of the fitness exercises require no extra equipment and rely only on bodyweight, thus targeting many different muscles at once. The book is easy to use on the pitch and the ideal tool to turn youth players into the next Cristiano Ronaldo, Zlatan Ibrahimovic, or Bastian Schweinsteiger.

Harry Dost worked at the CIOS in Overveen and at the Sports Academy as a teacher for sports in secondary school. Furthermore, he worked as an instructor at the Saxion University in Enschede and the IAPF in Papendal. Since 1983, he has been fitness coach at FC Twente Enschede. He worked with numerous soccer coaches, including Korbach and Rijvers, and coached the women's team of FC Twente. He gives lectures on coaching with an emphasis on fitness training aimed at youth players, fostering talents, periodization, nutrition, etc. and has published books and articles on these topics. Peter Hyballa is a soccer coach certified by the German Football Association (DFB). He also holds the UEFA Pro Licence. He was manager of Alemannia Aachen and Sturm Graz and is currently training the U19 team of Bayer Leverkusen. He was German U19 league runner-up and German U19 Cup runner-up with Borussia Dortmund in 2009. Peter Hyballa gives advanced training for soccer coaches in Germany and abroad. In addition, he is a freelance author for online seminars and for the DFB journal Fussballtraining. Hans-Dieter te Poel is a soccer coach certified by the German Football Association (DFB) and holds the UEFA Pro Licence. He has worked as a trainer in competitive soccer for many years. As a player, he played in Cologne, Gelsenkirchen, and Bottrop among others. In addition, he is associate lecturer for soccer at the German Sport University in Cologne and worked at state youth training centers in Essen and Straelen and federal youth training centers in Dortmund and Munich. He has written books and articles for numerous journals.

Inhalt

COVER 1
CONTENTS 7
ACKNOWLEDGMENTS 10
PREFACE 12
INTRODUCTION 14
1 VERSATILITY AS THE FOUNDATION FOR AN ASPIRING TOP SOCCER PLAYER 21
2 FROM 0 TO 60! CREATING FOUNDATIONS TO GET TO THE TOP 27
3 WHAT ARE COORDINATION ABILITIES AND VERSATILITY IN SOCCER? 35
4 WHICH FACTORS INFLUENCE COORDINATION ABILITIES IN SOCCER? 41
5 TALENT SUPPORT AS MISSION AND GOAL OF YOUTH DEVELOPMENT IN SOCCER 45
6 YOUTH TRAINING – VERSATILE, DEVELOPMENTAL, AND VARIED 51
7 DO SOCCER FITNESS AND SOCCER PLAYING HAVE TO BE SEPARATE? 59
8 FROM SOFT SKILLS TO TRAINING DIFFERENT AGE GROUPS 67
9 RUNNING, JUMPING, AND THROWING – A SOCCER PLAYER’S BASIC MOTOR ABILITIES 91
9.1 Forms of introducing a training unit 91
9.2 Categories of warm-up or cool-down games 93
10 RUNNING GAMES WITHOUT A BALL 111
10.1 Chasing games 111
10.2 Change of location 112
10.3 Bases 113
10.4 Rollercoaster 114
10.5 Speed train 114
10.6 Paintball 115
10.7 Mimicry 116
10.8 Super sprint 117
10.9 Soccer quiz 117
10.10 The mission 118
10.11 Speed king 118
10.12 Orbit 119
10.13 The clock is running 120
11 RUNNING GAMES WITH A BALL 123
12 LITTLE RUNNING SCHOOL FOR SOCCER PLAYERS 139
13 JUMPING GAMES FOR SOCCER PLAYERS 179
14 JUMPING EXERCISES FOR SOCCER PLAYERS 191
14.1 Jumping exercises without aids into open space 194
14.2 Jumping exercises with gymnastics hoops 196
14.3 Jumping exercises with ropes and poles 200
14.4 Jumping exercises with mini hurdles 203
15 WHY SHOULD SOCCER PLAYERS TURN TO THROWING GAMES? 209
16 STRENGTH AND ATHLETIC TRAINING IN YOUTH SOCCER 225
16.1 Athletic training in game form 233
16.2 Training strength and balance 244
16.3 A different approach to fair tackling and whole-body training in soccer 352
17 COORDINATION AND SPEED TRAINING FOR SOCCER PLAYERS – FROM MULTITASKING STRATEGY TO BATTLE TRAINING 355
17.1 Systematic coordination training for soccer players 357
17.2 Sport-specific coordination training – The ABCs of running 359
17.3 Sport-specific coordination training for soccer players 361
17.4 Acquiring a soccer-specific running technique 365
17.5 Four-week coordination and speed training without a ball 368
17.6 Examples of specialized coordination training 373
17.7 Battle forms – Supplemental technical-coordinatedtraining with spirit 375
17.8 Specialized training content and methods – What else works? 380
18 SOCCER FITNESS TODAY – HIIT BLOCKS, HIT PROGRAM OR EMPHASIS ON INTERMITTENT LOADING? 385
19 EXAMPLES OF SOCCER FITNESS TRAINING DRILLS IN THE CONTEXT OF PERIODIZATION TAKEN FROM MEN’S BUNDESLIGA SOCCER 409
20 CLOSING REMARKS 427
APPENDIX 431
References 431
Credits 447

Textauszug

9.2 Categories of warm-up or cool-down games

The authors divide warm-up or cool-down games into three categories. The criteria for classification are based on the objectives of the different forms:

First category: Specific running lane

Second category: Forms of teamwork

Third category: Skillfully negotiated obstacles

9.2.1 Specifying the running lane – Catching games

The original form in this category is the game of catch during school recess. This game has many variations and group-specific, problem-solving approaches. The following forms work well on the soccer field or in the gym.

EXERCISE 1: CATCH ME!

One or two catchers are positioned on the centerline of a marked field (9 x 8 m). The catching game begins with a signal from a child or the coach or instructor. Players can start from both sides of the field. Beware of possible collisions. Anyone who is caught (i.e., touched) can return “catch.” See who can achieve the most touches during a specified amount of time. The focus of this form is spatial orientation.

Fig. 5: Two players play catch on the centerline.

EXERCISE 2: TEAMWORK

Create a game of catch with one pair of players and one hunted player in the center. Work with your partner. When the hunted player is touched, the pairs change. See which player receives the fewest touches. Specify a time period.

EXERCISE 3: VARIATIONS OF CATCHING GAMES

Fig. 6: Game of catch on the lines of a volleyball court.

Fig. 7: Single-leg game of catch between the centerlines of a volleyball court.

EXERCISE 4: THE GREAT WALL OF CHINA

Several players attempt to get from one side of a volleyball court (see fig. 7) to the other. One catcher is positioned on the centerline and tries to touch the players. If he succeeds, the player he touches forms a sort of wall with the catcher, and now both of them try to stop and touch the other players. Every player who is touched must become a part of the wall. The players who try to change sides can also “flee” through the wall (but without being touched). Determine number of players and apply the following rules:

1. Catching for a specified period of time or until all have been caught.

2. Change sides after a specified period of time (count number of changes).

EXERCISE 5: DEAL!

Photo 22: Deal! Who reacts quickest?

Two players face each other, separated by a line. The right player extends his hand. The left player slaps the open palm and sprints toward a marked line behind his back. Immediately after the hand slap, the second player tries to touch the back of the bolting player. The sprinting duel ends when one playerreaches the marked line or is touched on the back. Change tasks. Possible scoring methods:

1. Each touch is worth a bonus point. See who is the first to score three bonus points.

2. Each sprint across the line is worth a bonus point. See who is the first to score three bonus points.

3. Each touch is awarded a penalty point and each won sprint duel is awarded a bonus point. See who is the first to score three bonus points.

Specify sprinting distances according to training and teaching goals.

Variation

• Start: Play in a seated or kneelingposition.

EXERCISE 6: MESSI VS. LAHM

Like exercise 5, several pairs can participate here. The players in one group are the Messies, and the others are the Lahms. When the coach or instructor calls out Messi, all of the Messies sprint toward the line marked behind them. The Lahms must now touch the Messies during the sprint before the Messies cross the line. The sprint can also start from a

• squat,

• long seat—facing each other,

• long seat—back to back,

• cross-legged position,

• backward-facingplank,

• forward-facing plank,

• prone position, or

• supine position.

Scoring is the same as exercise 5. Specify sprint distances according to the training and teaching goal.

EXERCISE 7: SPEED CATCHER

One catcher must touch as many players as possible within a specified time period and within a marked playing field. Players who have been touched continue to play.

See how many players you can touch. Create a ranking list.

Variations:

1. Players can only be touched in a certain order, such as 4-3-2-1-0.

2. The touch is replaced by a tug on the jersey or bib, like in flag football.

EXERCISE 8: THE CHANGER

Photo 23: The catcher is easily recognizable.

Field size is approximately 15 x 15 meters, depending on the number of players.

Compare to exercise 7: The player who has been touched becomes the new catcher. The catcher wears a clearly visible hat or marking hood or carries a wooden or plastic staff or a ball. The equipment is constantly passed off and received. Tasks change as soon as a player leaves the field. Playing time, field size, and number of teammates and catchers are determined based on the training and teaching goal.

See how often you are the catcher.

EXERCISE 9: THE HOOP

Photo 24: It’s all about dexterity and anticipation.

Compare to exercise 8: On a playing field that is 15x 15 meters, the catcher tries to place a hoop over another player’s head with one or both hands. If he succeeds, they switch tasks.

See which player scores the fewest goals.

EXERCISE 10: BATTLEFIELD

Constantly alternate a game of catch, whereby the tagged player must always keep one of his hands on the place where he was touched. If he touches another player as the catcher, he is able to move freelyagain. Depending on the chosen group size, multiple players can be designated catchers. Field size should be determined based on the training and teaching goal.

See how often you were touched within a specific period of time.

EXERCISE 11: TORTURE

Photo 25: Game of catch is made more difficult with a medicine ball.

Constantly alternate a game of catch, whereby the catcher must also carry a medicine ball. He can only touch a player with his free hand. Depending on the chosen group size, multiple players can be designated catchers. Field size should be determined based on the training and teaching goal (e.g., 15 x 15 m).

See how often you were touched within a specified time period.

EXERCISE 12: CAUTION, CONSTRUCTION ZONE!

Constantly alternate a game of catch, whereby benches (medicine balls, hurdles or mini hurdles, or agility ladders) that the catcher is not allowed to run or jump over are placed on the marked playing field.

Depending on the chosen group size, multiple players can be designated catchers. Field size should be determined based on the training and teaching goal.

See how often you were touched within a specified time period.

EXERCISE 13: DIVERSION

Constantly alternate a game of catch, whereby a third player is allowed to sprint between the catcher and the hunted without getting touched. If he succeeds, the catcher must try to catch this player.

Depending on the chosen group size, multiple players can be designated catchers. Field size should be determined based on the training and teaching goal.

See how often you were touched within a specified time period.

See who helps the hunted with a diversion maneuver. It requires teamwork.

EXERCISE 14: TEAMWORK

Four catchers each have a baton or wooden staff. Together the four catchers try to continuously touch two players. If they succeed, the second of the two tagged players receives a baton or wooden staff. The catchers continue until they have given away all of the batons or staffs.

1. What is the total time for all four players?

2. Who was touched during a specified time period or not at all?

Field size should be determined based on the training and teaching goal.

9.2.2 Forms of teamwork – Catching games

By now there is lots of empirical evidence from sports science research, unequivocally documenting that implicit and explicit processes of appropriation in games function autonomously and simultaneously in cooperating or competing interaction. Collective action structures that are a part of the complex game of soccer also develop in the form of unconscious but (highly) intelligent cognitive processes so that, for instance, requirements considered difficult (e.g., enormous competitive stress and new and difficult tasks) can be met by the player with precision, speed, versatility, as well as situationally in forms of play.

The authors are, therefore, of the opinion that the important aspect of teamwork should already be stressed during introductory games of catch. It should be understood and practiced from the perspective of the catchers as well as the hunted.

EXERCISE 1: SIAMESE...

Produkt-Details

• Erscheint lt. Verlag: 28.11.2016
• Verlagsort: Aachen
• Sprache: englisch
• Themenwelt: Sachbuch/Ratgeber ► Sport ► Ballsport
• Schlagworte: Amateurs • athletic training • Bodyweight • Bodyweight Training • BVB • Coaching • Core Training • DFB • endurance • Exercises • Football • Fußball • Hyballa • professional players • Speed • Strength • Team Performance
• ISBN-10: 1-78255-758-X / 178255758X
• ISBN-13: 978-1-78255-758-6 / 9781782557586