Physical Preparation for a Player

Fitness for Footballer

 Physical Preparation for a Player

These stages are connected, each complements the other, and they

are flexible, one of which can be overlapped in the other and extended or

repeated, except for the first stage of formation and physical preparation, due

to its strong impact on the underdeveloped body systems and the player’s nerves

and strength of endurance, so it was wrong to repeat it in one sports season.

In the following, we discuss the purpose of these stages and

their training plans:

1- The stage of training and physical preparation:

Modern football is a strenuous and stressful game that requires

great physical effort, speed, and high physical fitness. The organization of

matches have developed and its number has increased until it reached 50 to 70

matches played by the team in a single sporting season.

Therefore, it has become necessary to prepare the player for

this violent physical effort, and since the stage of preparation and formation

is the basic stage that prepares the player to face and endure matches and

competitions. This stage comes first in terms of importance in the training

program, as the success of the team depends on it and leads to its continuation

in the matches and its appearance in an honorable appearance. Her team was

fully prepared from the start.

Although competitions in modern football are organized so that

they are performed in two parts, the stage of physical preparation and

the formation is not repeated

but rather takes place once in the sports season and before the start of the matches. The training program is organized in various

stages so that each stage paves the way for the other gradually,

which we will explain later.

The main purpose of the preparation and formation phase is to

raise the player’s physical fitness relative contribution - starting from the

the second half of the stage - in preparing the player technically in terms of

basic skills and the implementation of playing plans.

In the past, this stage did not receive proper attention. Its

duration ranged between 3 and 4 weeks, but in modern football, after a long

study and research, I knew this stage its importance and developed programs and modern exercises for it, and its duration was 4 or 6 weeks, starting after the

end of the transition and recreation phase, and continuing until the beginning

of preparation for matches.

 

Football practice

It must be in the stage of preparation and physical formation,

and the stage is divided into 4 sections, and the greatest load in the strength

of training falls in the third section of it, which is considered the most

arduous stage of training during the whole sports season. The number of weekly

training times in this section rise to between 8 and 10 times. There is no

fear of that, because the player is still ready and able to make the physical

effort and the purpose of raising the player’s physical abilities is to help

he performs technical skills such as quick starting and sudden change of

direction, stopping speed from running and jumping, speed in running with

changing direction, and different movements with the ball and follow-up The

an opponent in his movements with the least effort.

 

At the beginning of the second half of this stage, attention

begins in the technical aspect as well as the physical aspect, such as

performing some basic and tactical skills and correcting mistakes.

 

 

And for this stage to be successfully performed, the

players and their physical and technical ability must be evaluated at the end

of the transition and recreation stage, so that a proper progression can be

made in the preparation and formation stage, and the purposeful development of

the serial program for it.

 

 

Training is conducted during the preparation phase from 3 to 5

times a week for junior teams and at their level, so that the training load is

not heavy.

 

 

The stage of preparation and physical formation is divided into

four sections:

Stuck on schedule to achieve GOAL

 

* The first section is from 7 to 10 days.

The second section is from 7 to 10 days

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* The third section is from 10 to 15 days.

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* Fourth section from 7 to10 days.

 

 

In the first section, gradual training is taken into account,

during which he performs running and cross-country exercises, games that pave

the way for football, and exercises to develop muscular strength. In this

section, it is taken into account to avoid the technical aspect and its

derivatives, and this does not mean preventing the use of the ball in training,

but rather it can be used for recreation during fitness training. It is

advisable to perform the exercises of this section in a hall equipped with

auxiliary tools if such a hall is available.

 

 

Running is at the beginning of the stage slowly, with a

distance of no more than 1000 meters, then gradually increases at a rate of 300

to 400 meters in each training, and the distances are initially divided into

parts, each between 300 and 400 meters, so that each part permeates a

sufficient rest that the player spends while walking or He performs some light

soothing exercises, and over time, the step of running expands, and the rest

time decreases.

 

In the second section of the preparation and physical formation

stage, the exercises increase in the running until the player runs at the end

of this section 3000 and 4000 meters in each training, noting the reduction of

rest periods and continuing to perform exercises that increase. 

 

In the third section, gradually reduce strength exercises and focus on running and fitness exercises that increase speed and load strength, in addition to the games that pave the way for football. In this section, the player runs short, fast distances (sprints) from 100 to 120 meters several times with fewer rest periods.

 

This stage is concerned with the technical aspect, individual

and tactical skills, in addition to physical fitness exercises that help

the player implements the various movements necessary to perform technical

skills.

 

These skills are performed in an easy and uncomplicated way so

that the player can correctly implement them, taking into account the

first-hand fix of errors, and the technical skills that the player performs take

a quarter of the weekly training period, and then increase until they reach 60%.

 

In the fourth section, the focus is taken on the technical and

tactical aspects with physical fitness training as one unit, so that the player performs the skill during his running and sudden movements until at the end of the stage he reaches the performance of technical and tactical skills with a focus on providing the various physical capabilities that qualify him to participate in the matches, and this is specifically for speed, endurance, flexibility and skill training.

 

Focus on your target

The exercises related to playing plans are performed in a

the simplified manner at the beginning, during the performance of technical skills

such as through and reverse passes, and two joint exercises performed by two

players while running and exchanging positions, and attacking and attacking. In

test matches between two teams that start with a short time, and gradually

lengthen 2 x 5, 2 x 25, and 2 x 35 towards the end of the stage.

 

The player’s feeling of fatigue in the preparation stage is

normal and is due to the accumulation of fatigue residues between the muscle

fibers and this phenomenon often disappears by repeating the training with the

performance of some light massage and hot baths. But if the manifestations of

fatigue is prolonged, it is advisable to present the player to the specialist

doctor. 

 

It is taken into account to increase the food that the player

eats, especially vitamins, especially vitamins B and C, so that he can

withstand physical exertion during preparation and hard training.

Notes to be followed during the training and physical

preparation phase:

 

* A medical examination is conducted for all players at the

beginning of the stage, and the medical examination is followed up during it.

* It is preferable to spend the bulk of this stage (3 weeks) in

a special camp, which is well prepared and controlled so that it provides the

the player with adequate rest and appropriate food that helps him bear the great

the effort he is making at this stage.

* Attention should be paid to the recreational aspect during the

camp.

* The training program and schedule for the next stage

(preparation for matches) is prepared in the light of the coach's observations

during the preparation and formation stage.

At the end of the stage, attention is given to preparing the

players to participate in the matches that they will play in the next stage.

* Attention is taken into account in the theoretical aspect as

well as the process in the fourth section of the stage

* Attention should be paid to lengthening the short muscles

spread among the ballplayers, which often succeed in muscle tears (such as

tearing or tightening the back muscles of the thigh as a result of the sudden

contraction of the opposite front muscles).

 

 

 

 

2- Preparatory stage for the matches:

The purpose of the preparation and physical formation phase is

to prepare the player physically so that he can perform the technical and

tactical skills and link them together to implement the different aspects of

playing. However, this stage is not sufficient to prepare the player and the

team to participate in official matches.

 

Therefore, at the end of the preparation and formation period,

some attention was paid to the technical and tactical aspects, and then the

the focus was increased to the stage of preparing for the matches, with interest

in studying and implementing the way the team plays and I liked it, and this stage can be shortened (2-3) weeks if the team is organized and complete with

players, But if the team is deficient and needs to be supported by some young

and emerging players, or if its way of playing is unsuccessful or needs to be

modified, then the period that takes this stage is long to form 3 or 4 weeks

with the experience of new players in friendly matches.

 

 

The purpose of the preparation stage for the matches is to

develop all individual skills and abilities, and team play for the team, to

implement the ways and plans of play, and take into account the reduction of

the training load in this stage relatively, with increased attention to the

theory and its practical application.

And since every game needs special training for physical

the preparation that suits the players’ movements in addition to the technical and

the tactical aspect of the game, therefore, football needs special preparation that

goes in line with the needs of playing in terms of speed, endurance, strength, and skill, while choosing the appropriate exercises to develop these abilities.

 

 

 

Training method in preparation for matches:

In the preparation stage for matches, attention is paid to the

development of speed and endurance, in addition to skill, agility and

flexibility training. And increase the number of times of fast running (Brent)

for distances from 80 to 100 meters with shortening the rest periods as much as

possible, and diversifying the running exercises, so that the player runs with

the rotation backward or to the sides, that is, the same running movements that

he performs during the match, and at this stage, the total distance is reduced. Performed

by the player in his training.

 

Individual and compound skills lead to preparing the player to

participate in matches with or without the use of the ball. At this stage,

attention is paid to the way of playing and its implementation in multiple

friendly training matches to apply it and implement individual and collective

plans for the team and study their validity. The coach is interested in taking

the players to the appropriate positions and the time of trial matches is 90

minutes Just.

 

During this, the team is prepared to face some of the

possibilities that may be updated during the match season. The team used to

participate in two consecutive matches in one week, by involving the players in

two or three consecutive matches in one week.

Attention must be paid to the physical aspect during technical

and tactical exercises by performing the most difficult technical skills during

joint exercises, or facing a defender opponent, or setting up some difficulties

that increase training in performing the skill in different circumstances.

Emphasis must be placed on clarifying individual and group plans

in both theory and practice, such as corner kicks, free kicks, penalty kicks, and throw-ins. As well as the development of cooperation and interdependence in

the implementation of the plans set between the two wings, and between the

forearms of defense and attack, and between the forearms of defense and the

backline, and between the backline and the goalkeeper. Finally, the team

implements the method of playing as one unit.

 

In the implementation of collective plans, a group of colleagues

who participate in their implementation in the matches is chosen to train on

them. At the same time, he chooses the appropriate opponent from the players to train on the defensive side.

 

 

When training to implement a specific offensive plan, the

a defense that represents the opponent chooses, how the team plays with the plan to be overcome, for example:

 

When implementing an offensive plan based on speed and surprise, a team that plays its defenders in a way of progress chooses to follow their fellow attackers and does not delay too far back in front of their goal, and the attackers who are required to be prepared play in front of them to implement the plan that is set to meet this defensive plan.

 

3- Matches Phase

The schedule of matches is usually set so that the team plays

one official match per week, except for a few circumstances that

lead to its participation in two matches, these matches are of varying degrees

in terms of the level and strength of the opposing team.

The training program is placed in the match’s stage to prepare

the team and reach it to the full level and then maintain it throughout the

stage.

 

 

This stage is divided into three sections:

A) The first-round matches, which may include some preliminary

matches for the Cup or some international matches, and their duration is 4

months. 

b) The rest period between the two cycles is between two and

three weeks.

 

 

C) The matches of the second round, including the final matches

of the Cup or some international matches, and its duration is 4 months.

The main purpose of the training of this stage is to confirm the

completion of the technical and physical level of the players and their

reaching the top of qualification to participate in the official matches and to

maintain this summit, and thus this stage is a continuation of the preparation

of the physical and technical player and his qualification to participate in

the matches in the long term.

 

At the beginning of this stage, the coach evaluates the level of

the players to estimate the extent of their strength and carry the necessary training to maintain their abilities and what they have achieved in terms of physical and technical fitness.

 

amount of training in this stage is usually less than in the

second half of the preparation stage, physical formation, and the stage of preparing for matches. As for the number of weekly training times, it is fixed in this stage (4-5 times) for the first-class team.

It is taken into account that the training load and strength are

relatively in the first round of matches than in the second round, and some

coaches make a mistake when setting the training program at this stage by

increasing the training time for one (two and a half hours to three hours),

thinking that this increases the fitness and ability of the players, although

this may directly or indirectly affect the level of endurance of the

player. And it may be a reason for his stress, so the coach is forced to give

the player a period of rest to treat him, and this is a reason for the low

level, especially in his physical and technical fitness, and thus the low level

of the team.

 

Practical experiences and scientific research have proven that

the best way to perform the training program successfully, especially at this

the stage is to increase the number of weekly training times while reducing the

amount and strength of the load. This is better and safer than reducing the

several training times while increasing its quantity and strength.

 

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4- The stage of recreation and transition: 

Football is one of the stressful games that affect the player

and exhausts him physically and psychologically due to the constant

participation in matches and training during the long season. This effect is

evident at the end of the season, when the player gets bored of training and

following matches, so that he expresses this period as (ball sickness).

The purpose of the transition phase is to entertain the player

and move him from the stage of feeling bored to a stage where he feels fun,

until he accepts the next sports season fully prepared for preparation.

This phase extends between 4 and 6 weeks. The cycle decreases in

the professional teams and gradually increases in the first, then second and

third division teams.

The stage begins with the end of the season matches and ends

when the formation and physical preparation for the next season begins.

Actions that take place during the transition phase:

 

 

* A comprehensive medical examination is conducted on all

players at the beginning of the stage, then the necessary medical, nutritional

and recreational treatment and the necessary surgeries are carried out, and the

injuries that occurred during the season are treated.

 

* All administrative and technical errors that occurred during

the season is discussed frankly, with the use of purposeful constructive

criticism provided that the players accept it correctly.

* The technical and administrative plan for the next season is

prepared so that it is gradual and appropriate to the level of the team and to

show it in a decent appearance.