FIFA Intro To Physical Training

INTRODUCTION INTO PHYSICAL TRAINING
OVERVIEW
Basics of conditioning
Development of physical abilities

game related
BASICS OF CONDITIONING
The different physical abilities

endurance
speed endurance
power endurance
speed power-
endurance
speed strength/
power
speed power
The different methods

of training physical abilities
repetition method
for improving the maximum of the ability
interval method
for improving the endurance of submaximum
requirement (up to 95 % intensive intervall)
(between 70 and 85 % extensive intervall)
duration method
for improving aerobic (basic) endurance
General points to focus on:
High intensity (repetition method)

Actions which has to be executed in the game in highest intensity
(sprint, shot), has to be exercised in the same high intensity.
Actions of highest intensity should last not longer than mostly 4

seconds (game related)
Actions with highest intensity should be repeated in training not

more than about 3 to 4 times.
Between actions with highest intensity must be spent a recovery

time of 2 to 3 minutes each.
Example: 4 sprints of 30 m distance each with 120 sec. recovery time

4 jumps for heading training skill and power with 120 sec. recovery

Sub maximum intensity (interval method)
Actions which has to be executed in the game with the intensity of
about 90 to 100 % of the possible one, can be exercised with an
intensity of between 80 to 100%. The higher the intensity the more
the part of strenght respectively speed will be improved. The lower
the intensity, the more the part of endurance will be improved.
Actions with submaximal intensity can be exercised in 3 to 4 series of

6 to 8 actions.
Between actions with submaximal intensity should be taken a

recovery time of less than 2 minutes each serie.
Example: 4 x 100 m run within determined 16 seconds each and 90 sec.

recovery
4 x 8 shots from the box line in fast execution and 90 sec. break
Medium intensity (interval and duration method)

Actions with 60 – 70% intensity (f.e. jog runs) can be improved in
traning by exercises with the same or some degree higher intensity.
A higher degree requires shorter duration ( 8 to15 minutes) but 3 to

4 repetitions with about 2 minutes recovery time.
Exercises with the same medium intensity can be executed with out
recovery time but a longer duration (30 to 45 minutes).
Example: 3 x 10 minutes runs of 1500 m each

playing 8 vs. 8 over the whole field 3 x 10 minutes
Longrun of 45 minutes on the track or through the forest

Constructing appropriate exercises:
Selecting a situation in which the ability to be improved

is needed in the game.
Modifying the situation related to the training principle of

concern.
Practice of the actions with regards to all game related

tactical option within this particular situation.
ENDURANCE
The basic or
The endurance of
aerobic
the working
endurance is
muscles in the
the abilty of
game is
the heart, to
combined with
pump enough
abilities as speed
blood into the
and strenght
circularity
respectively
system, to
power. It is
feed the
defined as
working
anaerobic
muscles and
endurance
organs with
(stamina, speed
oxygen
endurance ).
needed for
energy.
Preconsiderations:
In which kinds of actions the physical ability aerobic
endurance is needed?
Does the acting player need his maximum speed for

aerobic endurance actions?
What are the general demands for improving aerobic

endurance?
- intensity of the action
- duration of the action
- number of repetitions
- breaks for recovering
DEVELOPMENT OF PHYSICAL ABILIIES
ENDURANCE
In which kinds of actions the physical
ability to be improved is needed?
•Running / Jogging
Does the acting player need his maximum of this ability?
•About 60 – 70 % of his maximum

What are the general demands for improving this ability?
- intensity of the action 60% / 70 %

- duration of the action about 45 / 10 – 20 min.
- number of repetitions no / 3 - 4
- breaks for recovering no / 2 min.
DEVELOPMENT OF PHYSICAL ABILITIES
ENDURANCE
Selecting situation related to physical ability.
Shifting and
covering space
Modifying the situation related to the training principle of concern
8 vs. 8 on the field

Practice of the actions with regard to all game related tactical
option within this particular situation
8 vs. 8 from penalty box to penalty box

- 3 times 10 minutes - break: 2 minutes each
AEROBIC ENDURANCE improved by EXTENSIVE INTERVALL
8 vs. 8 from one penalty box into the opposite

one and back; 2 touches only, 3 x 10 minutes
SPEED
Speed can
Speed is
be
the
described
ability of
as the
the
coordinated
muscles,
combination
to move
of the
the body
muscles‘
over a
power and
distance
the length
in a time.
of the legs.
SPEED
Sprinting, reacting, dribbling,
decision making
•Maximum speed
- intensity of the action 100 %

- duration of the action 3 – 4 sec.
- number of repetitions 4-6
- breaks for recovering 2 – 3 min.
SPEED
Selecting situation related to physical ability
Sprinting without
the ball, under
pressure, up to
about 40 m
Duel 1 vs. 1 into spaces started by actions

Practice of the actions with regards to all game related tactical
1 vs. 1 on the wing to collect the ball for a cross

after overlapping, 30 m, 4 to 5 repetitions, break 2 – 3 min.
SPEED improved by REPETITION METHOD
1 vs. 1 sprint duel after overlapping on the wing and

crossing for finishing, task change, 6 runs each.
STRENGHT / POWER
Strenght is Power is the

defined as the ability of the
ability of the muscles, to
muscles, to move a weight
move a (the body) over
weight (in a distance in a
football the time.
body).
STRENGHT/POWER
shooting, jumping, starting,
stopping, checking, heading
•Maximum power (strenght-endurance)

- intensity of the action 90 – 95 %

- duration of the action 1 sec.
- number of repetitions 3 - 4 series
of 8 actions each
- breaks for recovering 90 sec.
STRENGTH/POWER
heading in duel, sprinting,

shooting under pressure
Duel 1 vs. 1 heading, sprint and shot on goal

1 vs. 1 at the box, heading duel, sprint to the ball
and shot or pass to the next onefollowing
3 – 4 series of 6 attempts each, break 90 sec. between serie.
POWER (ENDURANCE) improved by INTENSIVE INTERVALL
1 vs. 1 heading duel after keeper throw, sprint duel to

ball assist and shot, then task change circulation.
AGILITY / FLEXIBILITY
Agility can be Flexibility
defined as can be
cooperation described as
between the ability of the
brain, the muscles, to
nervous do moves
system and with a wide
the muscles. amplitude
over a joint.
AGILITY/FLEXIBILITY
Feinting, falling, turning, all skills,
Adjusting unexpected situations
•Maximum agility and flexibility

- intensity of the action 100 %

- duration of the action 2 - 3 sec.
- number of repetitions 4-6
- breaks for recovering 2 min.
AGILITY/FLEXIBILITY
Check off, feinting,

turning
Duel 1 vs. 1 opponent in back, pass collecting
in front of the box, duel with feint and passing
Check off after feinting, ball control turn to face

opponent, duel with feint and passing to striker
AGILITY / FLEXIBILITY improved by REPETITION METHOD
1 vs. 1 back to defender, check off, pass collecting,

turn and finishing alone or assist to midfielder,
permanent task circulation.
TRAIN WHAT AND AS
THE GAME REQUIRES

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INTRODUCTION INTO PHYSICAL TRAINING

Development of physical abilities

The different physical abilities

The different methods

General points to focus on:

High intensity (repetition method)

Actions of highest intensity should last not longer than mostly 4

Actions with highest intensity should be repeated in training not

Between actions with highest intensity must be spent a recovery

Example: 4 sprints of 30 m distance each with 120 sec. recovery time

General points to focus on:

Actions with submaximal intensity can be exercised in 3 to 4 series of

Between actions with submaximal intensity should be taken a

Example: 4 x 100 m run within determined 16 seconds each and 90 sec.

General points to focus on:

Medium intensity (interval and duration method)

A higher degree requires shorter duration ( 8 to15 minutes) but 3 to

Example: 3 x 10 minutes runs of 1500 m each

Longrun of 45 minutes on the track or through the forest

Constructing appropriate exercises:

Selecting a situation in which the ability to be improved

Modifying the situation related to the training principle of

Practice of the actions with regards to all game related

Does the acting player need his maximum speed for

What are the general demands for improving aerobic

•About 60 – 70 % of his maximum

- intensity of the action 60% / 70 %

Modifying the situation related to the training principle of concern

8 vs. 8 on the field

8 vs. 8 from penalty box to penalty box

8 vs. 8 from one penalty box into the opposite

- intensity of the action 100 %

Duel 1 vs. 1 into spaces started by actions

1 vs. 1 on the wing to collect the ball for a cross

1 vs. 1 sprint duel after overlapping on the wing and

Strenght is Power is the

•Maximum power (strenght-endurance)

- intensity of the action 90 – 95 %

heading in duel, sprinting,

Modifying the situation related to the training principle of concern

Duel 1 vs. 1 heading, sprint and shot on goal

1 vs. 1 heading duel after keeper throw, sprint duel to

•Maximum agility and flexibility

- intensity of the action 100 %

Check off, feinting,

Check off after feinting, ball control turn to face

1 vs. 1 back to defender, check off, pass collecting,

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