Planning To Training

Participation at amateur level remains high, with thousands of matches taking place on Saturday afternoons and Sunday mornings all over the country. The lack of success of our national squads may, in part, be due to the curious reluctance of many professional clubs to take on board the abundant expertise in the field of sports science that is now readily available. Many clubs still neglect what are considered as basic principles in training, preparation and nutrition, ideas that have been used to great effect in other sports for some time. The information presented on this page is based on an article written by Joe Dunbar that was first published in Peak Performance.

Demands of the sport

• As with all team sports, playing position clearly affects the physical requirements. It is generally accepted that a goalkeeper does not need the same level of aerobic conditioning as a central midfielder. The distance covered by outfield players has been well researched. In a match, they each cover about six miles, though this obviously depends on whether you are a utility midfield player or a sweeper. There does not appear to be much difference between the distance covered by the top professionals and non-elite players..
• This means that all outfield players need a reasonable level of aerobic conditioning. When aerobic power has been measured in soccer players, typical V02max values tend to be in the 50 to 60 ml/kg/min. This is a little below the value one would expect for 10K runners, who cover the same sort of distance in their competition. The reason is that a 10K runner keeps up a sustained pace at a high percentage of V02max, while a soccer player may cover the ground in a variety of ways: sprinting short distances, jogging, walking, shuffling and moving sideways and backwards. With this in mind, the training program should consist of more than steady state running, or basic interval training around a track, in an attempt to mimic the movement patterns of an actual game..
• Development of speed is essential in soccer, where ability to reach the ball first, or outrun opponents, is paramount. Good soccer players will turn out 30 metre sprint times of well under 4 seconds, yet this alone is not enough. Speed endurance is vital as well, to maintain that pace throughout a match, especially during intense bursts. Agility is another important factor, since quick lateral movements may help you to feign and evade opponents. When it comes to set pieces, the tall and strong players are usually the target men. Leg strength and power are a crucial part of jumping ability. All round muscular strength is important in such a physical game, thus the musculature associated with sound posture should also be well toned to reduce the risk of injury.
•  Soccer Helpful Hints (Game Time), Soccer Coach Glenn Cameron

  1. Don't dribble when you can make a constructive pass or cross.

  2. Move to the open spot (space) move away from your defender (opponent), you are then in a better position to receive the ball.

  3. As a defender, when you are under extreme presuer (pressed), kick the ball down field or over the touch line.

  4. When the ball is lost from (out of) view, all forwards must (should) think defensively.

  5. Make constructive passes across the field and behind as well as in front.

  6. Defenders can back pass to the goalkeeper as a safety maneuver. Pass to the outside of the goal mouth.

  7. Make the easy plays. Allow the ball to work for you. Don't you work for the ball.

  8. Wing forwards should stay wide and close to the touch line. This brings the defender out from the middle of the field and allows more open space for your attack.

  9. Don't be afraid to talk to your teammates on the field. Let them know what is happening in the area around them which their field of vision cannot pick up.

  10. As a defender faced with two or more opponents (attackers), retreat slowly (stopping or slowing down the attacker) giving more time for teammates to come back to help.

  11. Forwards should switch positions at various times during the game with other members of the forward line. example, center forward with winger. This sometimes confuses the defense.

  12. Never retreat with your back to the ball. Watch the ball at all times.

  13. As a defender, stay between ball and goal.

  14. The closer the play develops toward your own goal, the tighter the defense must (should) be.

  15. As a defender challenge only when you have a good chance to obtain (getting possession of) the ball.

  16. Defenders should have restraint and control. Let your opponent commit himself first.

  17. Delaying principles are good tactics in defense. This means slowing down the opponent's forward line.

  18. Back up teammates and help cover the space behind fellow players.

  19. Always move toward the pass, don't wait for the pass to come to you.

  20. A most important thing to learn is quickness off the mark. The first three or four steps are all important in soccer. Beat your opponent to the ball.

  21. What you do without the ball is as important as what you do with the ball.

  22. A well placed shot is more effective than a hard shot at the goal.

  23. An effective player is always in good physical shape.

  24. Play the ball, not the man. (You can not play the man and the ball at the some time).

  25. Respect the referee's decision.