Small-Sided Games and Integrating Physical Preparation
Small-Sided Games and Integrating Physical Preparation
Small-Sided Games and Integrating Physical Preparation
Shterjo
vski games
Small-sided
gn=Zoran Shterjovski
c=Macedonia, The Former
Yugoslavian Republic l=MK
e=zokisterjovski@yahoo.com
Reason: I am the author of
this document
Location:
Date: 2015-06-21
21:20+02:00
and
integrating physical preparation
By Zoran Shterjovski
zokisterjovski@yahoo.com
zokisterjovski@yahoo.com
Table of
contents
Chapter
Page
Foreword
11
17
21
35
51
65
73
79
9
Small-sided games
10
FIFA 11+
Bibliography
85
191
181
190
Foreword
FIFA is constantly striving to improve the range of its programmes and information for
its member associations to support them in their work. We are therefore delighted to
present this manual, which will strengthen the existing documentation available to the
technical departments of all of our members.
Physical activity is vital to childrens growth and fitness plays a key role in modern football, which is why it is essential that footballers have the best tools at their disposal to
improve the skills needed for their actions on the pitch.
The information and knowledge in this document will enable all coaches to shape the
physical development of their players.
Each stage of development in the training exercises has its own physical characteristics,
and the extent to which exertion is stimulated depends essentially on the knowledge
and experience acquired. Coaches will also find instant solutions that deploy playful
situations with a view to guiding their players towards predefined objectives.
This manual aims to apply scientific theory to actual game situations and convey the
message that every activity on the pitch involves different physical factors that contribute to the players development.
Ultimately, the game itself must remain the principle tool with which to attempt to
improve a players physical potential, and the value of this manual lies in the way that
it combines football with the development of the physical capacities that are so important to playing it.
For the Game. For the World.
Joseph S. Blatter
President of FIFA
football intelligence.
football.
specific needs.
1. A brief history of
physical preparation
in football
12
(Baquet, 1957)
ball.
13
proprioception.
14
movements.
specialist?
possess.
15
small-sided games.
training sessions.
2. Role of the
fitness coach
18
programmes.
the pitch.
proposed.
technical staff.
Their job is to drive home the arguments of the sporting
matches, etc.)
of the players:
best.
fitness coach.
19
3. Physical demands of
top-level football
22
aspects
collective characteristics.
Qualitative and quantitative analysis reveals key aspects,
aged. The aim of the technical staff is thus to prepare for the
run used and the type of energy exerted. Each player within
the team deploys his or her individual qualities for the bene-
sets of sprints.
Technical-technical aspects
Transition
indicate that the teams that take hold of the match focus
Ball possession
Positions of
players
Number
of subjects
analysed
% of
successful
passes
Number
of forward
passes
Number of
times ball in
possession
Ratio
ball loss/
possession
Time in
possession in
seconds
Average no.
of touches of
the ball
Strikers
724
70.12%
7,79 3,05
43.04 7.6
0.37 0.13
54.19 16.0
2.01 0.55
Attacking
midfielders
76
80.40%
13,06 3,40
57.12 8.3
0.26 0.13
76.09 18.4
2.24 0.45
Wide
midfielders
50
79.58%
14,46 4
56.24 8.9
0.27 0.13
77.85 22.4
2.24 0.54
Defensive
midfielders
1356
77.17%
14,52 3,90
53.22 9.5
0.26 0.12
60.76 16.2
2.01 0.46
Full backs
132
80.58%
20,30 4,28
58.88 8.9
0.20 0.11
59.76 13.8
1.84 0.79
Central
defenders
1704
74.67%
15,16 4,52
41.22 10.1
0.27 0.16
41.72 15.4
1.74 0.39
Figure 1: Different types of ball possession by position examples taken from the English Premier League Amisco data
2010-2011
23
24
goals were created from passes into space from the middle
were scored with one touch and 16% with two touches
of the pitch.
TM
Asymmetry
left winger) moves to the centre and the left back takes his
centre and the right back takes his place. This is the use of
player often has more time and opportunity to pass the ball
40% for the 2010 FIFA World Cup , half of which were in
TM
striker
53%
midfielder
35%
outnumber it.
Asymmetry-switch: asymmetric play helps to unsettle
defences by running behind them after a move on the
centre and the left back takes his place on the left wing.
25
the game, to play a long ball towards the full back who
opposing goal.
possession is regained
26
matches
for the benefit of the team even if they have been assigned
players and ball for the whole of the match using sensors in
movements.
International players nowadays play 60 to 70 matches a
season (club, country, pre-season friendlies, etc.) and young
international players (16-to-20-years-old) play 50 to 60
matches a season, with ten months of competition, while
the figure for trainee players is 35 to 40 matches.
50
40
30
20
10
Match 10
Match 9
Match 8
Match 7
Match 6
Match 5
Match 4
Match 3
Match 2
0
Match 1
Time in minutes
60
27
Technical averages
Three European leagues (France, England, Germany) in the 2010-2011 season. Data analysed
from 380 matches (Amisco).
Graph1
Striker
Ave. SD
Goals
0.29 0.03
Shots
2.53 0.23
Shots/goals scored
8.90 1.32
6.33 0.46
Crosses
1.73 0.29
Passes
32 2
Individuel possession
44 2.65
One-on-ones on the
ground
8.67 1.10
6.57 1.17
Striker
50
45
40
35
30
25
Ligue 1
20
Premier League
15
Bundesliga
10
5
0
* Ave. SD: Average standard deviation these averages only include players who played in the entire match
Page 1
Graph3
Central midfielder
Ave. SD
Individual possession
56.67 1.53
Individual possession in
opponents half
28.67 2.08
Forward passes
Shots
Balls won
16 1
1.33 0.15
Central midfielder
70
60
50
40
Ligue 1
30
90
20
-1.33 4.62
10
One-on-ones on the
ground
7.97 0.86
3.32 0.35
Fouls committed
1.60 0.26
Premier League
Bundesliga
-10
Graph2
Wide midfielder
Page 1
Ave. SD
52 2
Wide midfielder
Individual possession
Individual possession in
opponents half
33.33 1.53
Forward passes
12.67 0.58
Crosses
2.80 0.53
Dribbles
2.30 0.40
10
Shots
1.70 0.06
Balls won
60
-10
Balls lost
14.67 0.58
-20
-2.67 10.12
60
50
40
30
20
Ligue 1
Premier League
Bundesliga
28
Graph4
Full back
Ave. SD
Individual possession
54 1.73
Individual possession in
opponents half
Forward passes
20.67 0.58
Full back
60
50
20 1
40
Crosses
2.10 0.10
30
Balls won
10.33 0.58
20
Balls lost
12.33 0.58
10
-2 1
One-on-ones on the
ground
5.80 0.78
3.67 0.67
Ligue 1
Premier League
Bundesliga
-10
Graph5
Central defender
Ave. SD
Individual possession
44 2.65
Forward passes
Balls won
16 1
8.33 0.58
12 0
2.33 0.58
One-on-ones on the
ground
5.10 0.40
5.30 0.92
Fouls committed
1.13 0.21
Yellow cards
0.17 0.06
Page 1
Central defender
50
45
40
35
30
Ligue 1
25
Premier League
20
Bundesliga
15
10
5
0
29
Team
Ave. SD
115767
371
+ 24 km/h (in m)
2734 91
3072 97
123 4,24
Ligue 1
217.5 7.78
Premier League
Bundesliga
250
200
3100
3000
150
2900
Ligue 1
Ligue 1
2800
Premier League
2700
Bundesliga
Premier League
Bundesliga
100
2600
50
2500
2400
2300
+24km/h
21-24km/h
30
Ave. SD
10979 163
+ 24 km/h (in m)
318,67 29
325 16
13,5 0,71
Ligue 1
Premier League
23 0
Bundesliga
30
25
350
340
20
330
Ligue 1
320
Ligue 1
15
Premier League
Bundesliga
Premier League
310
Bundesliga
300
10
290
280
270
260
+24km/h
21-24km/h
Ave. SD
11366 50
+ 24 km/h (in m)
354,67 13
363,67 7
15,5 0,71
Ligue 1
Premier League
26 0
Bundesliga
30
25
370
365
20
360
Ligue 1
355
Ligue 1
15
Premier League
Bundesliga
Premier League
Bundesliga
350
10
345
340
335
330
+24km/h
21-24km/h
31
Ave. SD
10979 163
+ 24 km/h (in m)
318,67 29
325 16
13,5 0,71
Ligue 1
Premier League
23 0
Bundesliga
25
350
20
300
250
15
Ligue 1
200
Premier League
Ligue 1
Bundesliga
Premier League
Bundesliga
150
10
100
5
50
0
+24km/h
21-24km/h
Ave. SD
11366 50
+ 24 km/h (in m)
354,67 13
363,67 7
15,5 0,71
Ligue 1
Premier League
26 0
Bundesliga
30
25
340
20
330
Ligue 1
320
Ligue 1
15
Premier League
Bundesliga
Premier League
Bundesliga
310
10
300
5
290
280
+24km/h
21-24km/h
32
Central defender
Ave. SD
10979 163
+ 24 km/h (in m)
318,67 29
325 16
13,5 0,71
Ligue 1
Premier League
23 0
Bundesliga
16
14
250
12
200
10
Ligue 1
150
Ligue 1
Premier League
Bundesliga
Premier League
Bundesliga
100
6
4
50
2
+24km/h
21-24km/h
33
Striker
Wide
midfielder
Central
midfielder
Full back
Central
defender
11,577
10,979
11,366
11,563
10,898
10,116
273
325
355
211
330
173
Individual possession
44
52
56.7
54
44
8.7
5.8
5.1
6.6
3.2
3.7
5.3
-1.3
-2
+2.3
Balls won/lost
-2.7
communication.
that tests the players aerobic capacity and power and lactic
such as:
regardless of the league. The key technical qualities (oneon-ones, shooting, heading, tackling) and physical qualities
Speed of movement
Speed of execution
Speed of anticipation
Speed of action
4. Physical qualities of
top-level footballers
36
game situation.
the tubes (AP, ALP, AAP). The aerobic capacity represents the
Capacity
(Strength + endurance)
Coordination
Strength
Speed
Endurance
Flexibility
Power
Capacity
(Strength + speed)
(Endurance + speed)
37
Endurance
qualities.
tests.
Aerobic capacity
Lactic anaerobic
capacity
Anaerobic
alactic capacity
Aerobic system
Anaerobic lactic
system
Anaerobic
alactic
system
AP
Muscle
contraction
Mechanical
energy
ATP: energy
ALP
AAP
ATP: energy
38
Basic endurance
39
Endurance training
endurance.
Aerobic capacity
for competition.
Work on thresholds
values for lactic acid, heart rate or speed are compared with
40
players per side (which may or may not have the same
player.
50% VMA
Walking
Basic endurance
6km/h
9km/h
65% VMA
75% VMA
Lactate threshold 1
90% VMA
Lactate threshold 2
11.7km/h
16.2km/h
100% VMA
MAS
Sprint
18km/h
30km/h and +
MAS
Sprint
18km/h
30km/h and +
Walking
Basic
endurance,
active break
Lactate threshold 1
6km/h
9-10.8km/h
11.7-13.5km/h
Mainly
aerobic
Lactate threshold 2
14.4-16.2km/h
50-60% MAS
70% HRmax
65-75% MAS
80-90% HRmax
Continuous
Mainly
anaerobic
80-90%VMA
90-97% HRmax
Interval
100% MAS
HRmax
Intermittent
41
42
Speed
5%.
performance to be attained.
game is organised.
steps.
43
Backwards running
ground is made first with the toes and then with the heel,
Direction of movement
44
Strength
place:
room,
Isometric Strength
(Maintaining length of
muscle)
ISO+ECC=
Negative static-dynamic
ISO+CONC=
Positive static-dynamic
Different types of
muscle contraction
Eccentric Strength
(Lengthening of
muscle)
ECC+CONC =
Plyometry
Concentric Strength
(Shortening of
muscle)
45
Maximum efforts
Maximum loads
Nerve factors
90 to 100% of 1 MR
Reps: 1 to 3
Break: 2 to 3
Speed: <30% of max. speed
Sets: 3 to 5
2 sessions 24 to 48 hrs apart
Concentric method
Repeated efforts
Until tired
Maximum tension
Hypertrophy
Eccentric method
70 to 80% of 1 MR
Reps: 8 to 12
Speed: 30 to 50% of max. speed
Break: 2 to 4
Sets: 8 to 10
2 sessions 24 to 48 hrs apart
Concentric method
Dynamic efforts
Non-maximum loads
Power-strength
> to 130% of 1 MR
Reps: 2 to 4
Slow speed
Break: 4 to 7
Sets: 2 to 3
2 sessions more than 72
110 to 130% of 1 MR
Reps: 3 to 4
Slow speed
Break: 1
Sets: 5 to 7
2 sessions 72 hrs apart
Eccentric method
80 to 130% of 1 MR
Reps: 2 to 6
Duration of contractions: 3 to 5
Break: 20 to 3
Sets: 4 to 8
2 sessions 48 to 72 hrs apart
Isometric method
50% of 1 MR
Reps: 10 to 12
Extra slow speed (>3)
Break: 2 to 4
Sets: 6 to 8
2 sessions 48 hrs apart
Extra slow concentric method
45 to 60% of 1 MR
Reps: 4 to 6
Speed: 50 to 60% of max. speed
Break: 3 to 5
Sets: 3 to 4
2 sessions 24 hrs apart
Concentric method
Dynamic efforts
Non-maximum loads
Power-speed
30 to 45% of 1 MR
Reps: 4 to 8
Speed: 50 to 60% of max. speed
Break: 3 to 5
Sets: 1 to 3
2 sessions 24 to 48 hrs apart
Concentric method
Dynamic efforts
Non-maximum loads
Strength-endurance
80 to 100% of 1 MR
Reps: 2 to 4
Duration of contractions: 10 to 15
Active break: 30 to 1
Sets: 1 to 2
2 sessions 48 to 72 hrs apart
30 to 60% of 1 MR
Reps: 15 to 35
Speed: 40 to 50% of max. speed
Break: 30 to 2
Sets: 5 to 10
2 sessions 24 to 48 hrs apart
Concentric method
Isometric method
Japanese studies have shown that performing extremely slow concentric contractions for more than three seconds
promotes muscular hypertrophy by increasing the plasma concentration of anabolic hormones.
Low-intensity training applied to the isolated muscle and to the entire body at 50% of maximum intensity has led to
muscular hypertrophy comparable to higher-intensity training at 80% of maximum intensity at normal speed.
Goto et al., 2009, Tanimoto et Ishii, 2006
Methods for developing explosive strength
Static-dynamic
Static:
10 at a given angle
Concentric:
50 to 70% of MR
3 to 6 reps
Maximum speed
Break: 2 to 3
2 sessions 48 hrs apart
Plyometry
Change in height 40 to 80 cm
Load: body weight
Reps: 6 to 8
Break: 3 to 4
2 sessions 48 hrs apart
Heavy-light
Heavy load: 2 to 4 MR
Light load: 40% of MR
Reps: 6 to 8
Light-heavy sequence
without stopping
Sets: 3 to 4
Break: 3
2 sessions 48 hrs apart
Pulling loads
Elastic load strapped around
pelvis
Maximum running speed
Speed must be greater than
or equal to 50% of max.
speed
Return running backwards
46
47
48
Aerobic capacity
Aerobic power
Lactate threshold 1
Aerobic
Lactate threshold 2
Anaerobic
Anaerobic lactic
capacity
MAS
Anaerobic lactic
power
Repeated sprints
6x30, 1 break
Continuous
In stages
Interval
Agility
Alactic anaerobic capacity
Speed
Anaerobic alactic power
Explosiveness
Speed power
Strength
Strength power
Maximum strength
Endurance strength
Coordination
Ability to do
consecutive technical actions
Integrated
Mixed*
Integrated
Mixed*
Weights room
Weights room
Mixed*
Integrated
49
5.
Advantages of
small-sided games
in integrated
physical preparation
52
has been observed that the shorter and more repetitive the
the match.
53
Example of a 4 versus 4 game: impact on the energy, cardiac and muscular demands placed on the football
player
Organisation: 40 x 33m playing area (2 penalty areas)
First game: 4 versus 4 in six periods of 3 (18)
break 2 (10)
total 28
break 2
total 28
break 2
total 26
7 versus 7
Recommended
length of game
6 versus 6
8 versus 8
7 versus 7
10
2,500m
1,400m
4 versus 4
1 versus 1
3 versus 3
2 versus 2
115
45
900m
600m
600m
600m
4 versus 4
4 versus 4 structure
4 versus 4 is the smallest form of a full match
Using a diamond-shaped formation, which allows many
54
1 break
1 break
Complete break
55
Example:
calculated as follows:
repetitions and during the sets. When the heart rate at the
After the one-minute break at the end of S3 which he
training situations.
during S2
Zone 3: corresponding to the maximal aerobic power
(MAP).
200
180
Z1
Z3
170
160
150
140
Bpm
190
Z2
140
120
100
100
80
60
60
40
P0
Figure 3: heart rate and recovery rate
P1: 10 km/h
P2: 12 km/h
P3: 18 km/h
1 break
3 break
56
6 - 8 times
4 - 5 times
3 - 4 times
Step training
10 at 70% MAS
10 at 80% MAS
10 at 70% MAS
10 at 80% MAS
5 at 85% MAS
10 break at 60% MAS
Staircase structure
10 at 70%
10 at 75%
10 at 70 %
10 at 80 %
10 at 70 %
5 at 85%
To improve the lactate threshold, effort should be exerted close to the threshold:
2 x 12 at anaerobic threshold (break 3 at 50% MAS)
3 x 12 at anaerobic threshold (break 3 at 50% MAS)
2 x 15 at anaerobic threshold (break 3 at 50% MAS)
2 x 20 at anaerobic threshold (break 3 at 50% MAS)
Practical tips:
Mark out a line 60m in length along the 5.5m line,
stopping 4m from the touch line at either side.
Mark out a line 95m in length at right angles to the other
line and 4m from the touch line.
To round off the lap at the four corners, plot the angle arc
2.5m from the right angle on the angle bisector. The bend
will then measure 8m.
The player starts running at the halfway line and runs:
42m along the length,
8m on the bend,
50m along the width,
8m on the bend,
84m along the length,
8m on the bend,
50m along the width,
8m on the bend,
50 m de largeur,
8m on the bend,
42m along the length, back to the starting point (halfway
line). Each circuit is 300m which can be divided into stages
of 50 100 150 200 and 250m.
57
58
et al., 2000).
football.
2012).
shots.
59
60
Data, performance criteria and conditions for carrying out the IPTS-FB
Performance criteria
Maximum speed
Without ball
Maximum speed
Average speed
Average speed
15m
With ball
2 cones then 1 shot per exercise
Maximum speed
35m
In a row
Average speed
As per exercise 1
Average speed
As per exercise 2
Figure 5
IPTS: procedure
Football skills (FS): three successive sprints including one FS with a 30 active break (walking) between the sprints.
Time of exertion in football (TEF): 30m walking, 10m standing start sprint, 20m walking, 30m jogging, 10m
backwards sprint, 20m walking.
Football skills: three successive sprints including one FS with a 30 active break (walking) between the sprints.
61
IPTS with photocells (five gates) and three ball sources overview
Procedure for football skills section (FS)
Instructions to players
First signal = start: (the player must remember three things
with one signal)
Break route
of break, 30
10 m
1- start
2- choice of change in direction (left right)
3- choice of ball to kick at the end of the circuit.
Number 3 will be the opposite direction of the first
change in direction (left right). If the first change in
direction is to the right, the ball to be kicked at the end of
the circuit will be on the left (and vice versa).
5m
3 ball
sources
10 m
5m
5m
D
C
10 m
Sprint
10 m
10 m
3x 10m waking
3 X 10 m : marche
1x110m
sprint
X 10
m : sprint
30m walking
10m sprint
4 break (20m walking)
30m jogging
10m backwards sprint, 20m walking
4 break (20m walking)
4 break
4 sec : rcupration
3x 10m jogging
3 X 10 m : jogging
10 m
1x 10m
backwards
1 X 10 msprint
: course
arrire
30 m
4 break
Rcupration
62
Aims
63
Figure 7: IPTS with manual timing and only one ball source
10 m
E
5m
Only one
ball source
10 m
5m
5m
D
C
10 m
B
10 m
6. Quantifying the
training load
66
sequences.
67
HR = RPE x 10
6.
7.
8.
9.
10.
11.
12.
13.
14.
15.
16.
17.
18.
19.
20.
No exertion
Extremely light
Very light
Light
Slightly hard
Hard
Very hard
Extremely hard
Maximum
Figure 1
68
with the group sheet and allow the state of fitness of the
player to be observed and the necessary adjustments to be
carried out.
units (AU)
To complete these reports, it is possible to ask the player
This quantification may be analytical or global; evaluation of
1. No pain
2. Very slight muscle fatigue
3. Slight muscle fatigue
4. Muscle fatigue
Length of break
Number of
repetitions
Type of break
Semi-active
Length of break
Number of
repetitions
Type of break
Semi-active
69
70
Length of break
Number of
repetitions
Type of break
Cool down
Present
Absent
Other
Individual load
in AU
DOMS
510
570
505
460
530
Warm up
10
Activity cycles
Aerobic cycle
Speed cycle
Maintenance
cycle
10
Threshold 1 activity
AU coach
16
Threshold 2 activity
496
MAP activity
12
Speed
Technical-tactical activity
14
Duel
Other situations
Evaluating and quantifying the training load is an effective factor in analysing collective performance
18
20
AU players
15
515
17
71
7.
Development of
physical qualities
according to the
age of the players
74
Development of physical qualities according to the age of the players | Physical preparation
experienced players.
Development of physical qualities according to the age of the players | Physical preparation
75
assess the thresholds, the target heart rate and the areas
The aim for players in the U-17 and U-19 age groups is to
they can use and adapt to reduce learning time and improve
76
Development of physical qualities according to the age of the players | Physical preparation
Starting from the U-17 age group, after growth has peaked,
pain.
recuperation processes.
Development of physical qualities according to the age of the players | Physical preparation
U-15
U-17
U-19
Aerobic
aptitude
Aerobic capacity ++
Lactate threshold 1 ++
Maximum aerobic
power +++
Aerobic capacity ++
Maximum aerobic
power ++
Aerobic capacity
Maintaining fitness
Maximum aerobic
power ++
Activity at
lactate threshold 2
++
Intermittent
(games: 6 versus 6,
7 versus 7, 8 versus 8)
++
Intermittent long
(games: 6 versus 6,
7 versus 7, 8 versus 8)
(4 versus 4) +
+++
Intermittent medium
(games: 6 versus 6,
7 versus 7, 8 versus 8)
(4 versus 4) ++
(2 versus 2,
3 versus 3) +
+++
Closer to MAS
(4 versus 4)
(games: from 1 versus 1
=> 8 versus 8) +++
(4 versus 4) +++
Anaerobic
aptitude
++ max. development
Sprint off the mark
Intermittent short
Agility
Frequency of movement
Muscle
development
Muscle building
Endurance strength
Low-intensity plyometric
training
Maximum hypertrophic
strength (upper and
lower body)
Speed power
Explosiveness
Maximum strength
Integrated planning
Strength power
Strength speed
Explosiveness
Coordination
+++
Motor skills circuit
Football technique
Agility ladders change
in direction +++
Football technique
Complex coordination
with ball +++
Proprioception
Global balance
Barefoot football
Ball-juggling balance
Practising on sand
Tennis ball
Balance board
Complex balance
Balance board and gym
ball
Figure 1
77
8. Managing the
training load
80
for the physical aspects, and may also look at the technical,
81
al., 2009).
82
a day when clubs are often faced with matches every four
days.
day after the match is usually a rest day and cold water
injuries.
muscle-strengthening.
Players who did not play or who played for less than 30
avoid using up too much energy, with very few long sprints
83
9. Small-sided games
86
Small-sided games
Key
Path of the player without the ball
Path of the player with the ball
Path of the ball (from a pass or shot)
Coach
possible.
number of sets.
or environmental conditions.
87
88
Heart rate
Heart rate (HR), a tool for measuring training and adaptation to exertion:
Enables targeting intensity
Enables evaluating the quality of the recovery
Evaluation of the training load using the reserve heart rate (max HR HR rest)
Intensity
Low +
Maximum amount
2 x 20 at lactate threshold 2
High +++
Measuring recovery
The heart rate measured 3 after exertion has ended is a good indicator of
physical condition.
A difference of 40 to 70 bpm between exertion and recovery indicates proper
recovery.
Another indicator is when the heart rate drops from 180 to 120 bpm in 1,
indicating proper recovery.
Using the HR/MAS relation (based on the Karvonen method, 1957)
Working with percentage heart rate:
max HR HR rest = reserve HR
Target HR = HR rest + reserve HR x % MAS
Example: For 80% MAS, HR rest = 60 bpm and max HR = 190 bpm:
Target HR = 60 + [(190 60) x 80%] = 164 bpm, i.e. 16 AU
For a 22-year-old player with: HR rest = 60 bpm if the intensity =
80% MAS
max HR (in theory): 220 age => 220 22 = 198 bpm
reserve HR = max HR HR rest => reserve HR = 198 60 = 138 bpm
HR at 80% MAS
Direct method:
Reserve HR = 198 x 80% (0.8) = 158.4 bpm (70% MAS)
Quantifying the training load by measuring the rate of perceived exertion (RPE)
HR = RPE x 10
Made up of between
3,200 AU and
4,000 AU
864 AU + micro-cycle
load:
3,200 to 4,000 AU
4,064 to 4,864 AU
864 AU x 2 = 1,728
2,336 to 3,136 AU
4,064 to 4,864 AU
Values
Take actual playing time into account for an average span of 54.
Training load proportionally lower for players who have had more
match time. To obtain acceptable values, lowering the training load
based on individual playing times during matches is recommended.
Missed session
0 rating (zero) AU
Monotony index
Zero AU
For example: 16 RPE
x 54, i.e. 864 AU per
match
54 = 27 of actual play
per half
89
90
91
92
3
1
Pitch 1
Pitch 2
Pitch 3
18 RPE x 4 = 72 AU
17 RPE x 8 = 136 AU
15 RPE x 9 = 135 AU
Organisation
20 x 15m pitch
2 drills
1 group of 1 versus 1
25 x 16m pitch
2 drills
1 group of 2 versus 2
Procedure
Instructions
Variant
4 x 1
4 x 2
3 x 3
Semi-active
Semi-active
Semi-active
30 x 25m pitch
2 drills
1 group of 3 versus 3
93
3
2
RPE 16 x 16 = 256 UA
Organisation
Pitch size: three-quarters. 8 attacking drills and 8 defending drills per team.
Group of 8 versus 8.
Procedure
8 versus 8 with big goals. Attack 8 times and defend 8 times. Comparisons.
Instructions
Working time
Length of break
Number of repetitions
Type of break
Between 30 and
1 depending on the intensity
of the opposition
Semi-active
Dead-ball situation
Throw-in
Ball no. 1
Ball no. 5
Ball no. 2
Ball no. 6
Ball no. 3
Ball no. 7
Corners
Ball no. 4
Ball no. 8
94
1 versus 1
95
1 versus 1 / Game 1
Length of break
Number of
repetitions
Type of break
45
130
2x8
Passive
RPE: 16 x 12
192 AU
Length of break
Number of
repetitions
Type of break
45
130
2x8
Passive
96
1 versus 1 / Game 3
Length of break
Number of
repetitions
Type of break
45
130
Passive between
repetitions
1 versus 1 / Game 4
Organisation: 16.5 x 10m. Heading the ball using a wide support player
to reach the central support player.
Procedure: a point is scored if the ball crosses the goal line or bounces
behind it.
Instructions: neutral support players moving along the wings. Players
cannot catch the ball with their hands until after the first bounce.
Variant: chest-hand trap. Then direct hand-head play.
Working time
Length of break
Number of
repetitions
Type of break
45
130
Passive between
repetitions
RPE: 18 X 4
72 AU
97
1 versus 1 / Game 5
Length of break
Number of
repetitions
Type of break
130
Passive between
repetitions
1 versus 1 / Game 6
Length of break
Number of
repetitions
Type of break
130
Passive between
repetitions
98
1 versus 1 / Game 7
floating
players
Length of break
Number of
repetitions
Type of break
130
Passive between
repetitions
RPE: 19 x 40
12.5 AU
1 versus 1 / Game 8
Organisation: 15 x 40m
Procedure: 2 goals on a reduced-size pitch, 2 teams facing each other, 1
with a ball and the other without + 1 stationary support player between
the two teams. Pass to the support player who flicks the balls on to the
right or left + duel for scoring. The player who touches the ball first
chooses which goal he attacks.
defenders
Length of break
Number of
repetitions
Type of break
130
Semi-active
attackers
99
1 versus 1 / Game 9
Length of break
Number of
repetitions
Type of break
130
Passive between
repetitions
Length of break
Number of
repetitions
Type of break
15
130
Semi-active
1 versus 1 / Game 10
100
1 versus 1 / Game 11
Length of break
Number of
repetitions
Type of break
15
130
Semi-active
Length of break
Number of
repetitions
Type of break
45
130
Passive between
repetitions
1 versus 1 / Game 12
101
1 versus 1 / Game 13
30 m
Length of break
Number of
repetitions
Type of break
130
Semi-active
30 m
1 versus 1 / Game 14
Length of break
Number of
repetitions
Type of break
130
Semi-active
20 m
102
1 versus 1 / Game 15
Length of break
Number of
repetitions
Type of break
45
Semi-active
Length of break
Number of
repetitions
Type of break
10
Semi-active
1 versus 1 / Game 16
103
104
2 versus 2
105
2 versus 2 / Game 1
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
2 versus 2 / Game 2
106
2 versus 2 / Game 3
115
2-3
Active, with or
without ball
Length of break
Number of
repetitions
Type of break
230
2x4
Semi-active, with
or without ball
moving up
moving down
moving up
moving down
RPE: 17 x 16
272 AU
2 versus 2 / Game 4
Pitch no. 3
Number of
repetitions
Pitch no. 2
Length of break
Pitch no. 1
Working time
107
2 versus 2 / Game 5
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
2 versus 2 / Game 6
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
108
109
2 versus 2 / Game 7
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
2 versus 2 / Game 8
110
2 versus 2 / Game 9
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
2 versus 2 / Game 10
111
2 versus 2 / Game 11
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
2 versus 2 / Game 12
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
112
2 versus 2 / Game 13
Length of break
Number of
repetitions
Type of break
115
2x6
Active, with or
without ball
2 versus 2 / Game 14
Length of break
Number of
repetitions
Type of break
115
2x6
Active, with or
without ball
113
2 versus 2 / Game 15
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
2 versus 2 / Game 16
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
114
115
2 versus 2 / Game 17
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
2 versus 2 / Game 18
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
116
2 versus 2 / Game 19
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
2 versus 2 / Game 20
117
2 versus 2 / Game 21
Length of break
Number of
repetitions
Type of break
115
2-3
Active, with or
without ball
2 versus 2 / Game 22
Length of break
Number of
repetitions
Type of break
Active
118
2 versus 2 / Game 23
Length of break
Number of
repetitions
Type of break
130
Passive
Length of break
Number of
repetitions
Type of break
30
2-3
Active, with or
without ball
2 versus 2 / Game 24
119
2 versus 2 / Game 25
Length of break
Number of
repetitions
Type of break
30
2-3
Active, with or
without ball
Length of break
Number of
repetitions
Type of break
15
2x8
Active (walking
or easy jogging)
120
3 versus 3
121
3 versus 3 / Game 1
moving up
moving down
moving up
moving down
Length of break
Number of
repetitions
Type of break
Active, with or
without ball
Pitch no. 1
Pitch no. 2
Pitch no. 3
3 versus 3 / Game 2
Length of break
Number of
repetitions
Type of break
Passive
122
3 versus 3 / Game 3
Length of break
Number of
repetitions
Type of break
2-3
Passive
RPE: 16 x 14
224 AU
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
3 versus 3 / Game 4
123
3 versus 3 / Game 5
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
Organisation: 40 x 30m
Procedure: free play; 2 points for a goal scored in the end goal; 1 point
for a goal scored into the side goals with 1 touch of the ball.
Instructions: use the playing possibilities along the width to better exploit
the length. Defend by pressing.
Variants: (1) Playing tag. (2) Once past the 2 side goals, only the central
goal can be attacked to score a point.
Working time
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
3 versus 3 / Game 6
124
125
3 versus 3 / Game 7
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
3 versus 3 / Game 8
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
126
3 versus 3 / Game 9
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
Length of break
Number of
repetitions
Type of break
130
2-3
Active or
semi-active
3 versus 3 / Game 10
127
3 versus 3 / Game 11
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
3 versus 3 / Game 12
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
128
129
3 versus 3 / Game 13
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
3 versus 3 / Game 14
130
3 versus 3 / Game 15
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
Length of break
Number of
repetitions
Type of break
2-3
Active or
semi-active
3 versus 3 / Game 16
131
3 versus 3 / Game 17
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
Passive
3 versus 3 / Game 18
132
Length of break
Number of
repetitions
Type of break
Slightly active
3 versus 3 / Game 19
Length of break
Number of
repetitions
Type of break
Active
133
3 versus 3 / Game 20
134
4 versus 4
The principles of 4 versus 4
Structure of 4 versus 4
11 football show:
score a goal;
retain possession;
1 versus 1.
stop attacks;
regain possession;
135
learning atmosphere.
right speed.
Anticipation/vision and communication among players are
136
137
4 versus 4 / Game 1
Length of break
Number of
repetitions
Type of break
Active
Length of break
Number of
repetitions
Type of break
230
Semi-active
4 versus 4 / Game 2
138
4 versus 4 / Game 3
Length of break
Number of
repetitions
Type of break
230
Semi-active
Length of break
Number of
repetitions
Type of break
Semi-active
4 versus 4 / Game 4
139
4 versus 4 / Game 5
Semi-active
Length of break
Number of
repetitions
Type of break
Semi-active
moving up
moving down
moving up
moving down
RPE: 15 x 12
180 AU
4 versus 4 / Game 6
Pitch no. 3
Number of
repetitions
Pitch no. 2
Length of break
Pitch no. 1
Working time
140
Length of break
Number of
repetitions
Type of break
Semi-active
4 versus 4 / Game 7
141
4 versus 4 / Game 8
Length of break
Number of
repetitions
Type of break
Active
142
Length of break
Number of
repetitions
Type of break
Active
4 versus 4 / Game 9
Length of break
Number of
repetitions
Type of break
230
Active
143
4 versus 4 / Game 10
144
Length of break
Number of
repetitions
Type of break
230
Active
4 versus 4 / Game 11
Length of break
Number of
repetitions
Type of break
Active
145
4 versus 4 / Game 12
146
4 versus 4 / Game 13
Length of break
Number of
repetitions
Type of break
Semi-active
Length of break
Number of
repetitions
Type of break
Active
4 versus 4 / Game 14
147
Length of break
Number of
repetitions
Type of break
Active
Length of break
Number of
repetitions
Type of break
230
Active
4 versus 4 / Game 16
148
4 versus 4 / Game 17
Length of break
Number of
repetitions
Type of break
230
Active
4 versus 4 / Game 18
Length of break
Number of
repetitions
Type of break
Active
A
B
149
4 versus 4 / Game 19
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
45
Active
4 versus 4 / Game 20
150
Length of break
Number of
repetitions
Type of break
230
Active
4 versus 4 / Game 22
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
Active
151
4 versus 4 / Game 23
152
5 versus 5
153
5 versus 5 / Game 1
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
230
Active
5 versus 5 / Game 2
154
5 versus 5 / Game 3
Length of break
Number of
repetitions
Type of break
Active
Length of break
Number of
repetitions
Type of break
Active
5 versus 5 / Game 4
Length of break
Number of
repetitions
Type of break
Active
155
5 versus 5 / Game 5
156
5 versus 5 / Game 6
Length of break
Number of
repetitions
Type of break
Active
Length of break
Number of
repetitions
Type of break
Active
5 versus 5 / Game 7
157
5 versus 5 / Game 8
Length of break
Number of
repetitions
Type of break
Active
Length of break
Number of
repetitions
Type of break
Active
5 versus 5 / Game 9
158
6 versus 6
159
6 versus 6 / Game 1
Length of break
Number of
repetitions
Type of break
Active
Length of break
Number of
repetitions
Type of break
230
Active
6 versus 6 / Game 2
160
6 versus 6 / Game 3
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
230
Active
6 versus 6 / Game 4
161
6 versus 6 / Game 5
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
230
Active
6 versus 6 / Game 6
162
6 versus 6 / Game 7
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
230
Active
6 versus 6 / Game 8
163
6 versus 6 / Game 9
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
230
Active
6 versus 6 / Game 10
164
6 versus 6 / Game 11
Length of break
Number of
repetitions
Type of break
2-4
Active
Length of break
Number of
repetitions
Type of break
Active
6 versus 6 / Game 12
165
166
7 versus 7
167
7 versus 7 / Game 1
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
230
Active
7 versus 7 / Game 2
168
Length of break
Number of
repetitions
Type of break
230
Active
7 versus 7 / Game 3
169
7 versus 7 / Game 4
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
230
Active
7 versus 7 / Game 5
170
Length of break
Number of
repetitions
Type of break
230
Active
7 versus 7 / Game 6
171
7 versus 7 / Game 7
Length of break
Number of
repetitions
Type of break
230
Active
Length of break
Number of
repetitions
Type of break
230
Active
7 versus 7 / Game 8
172
173
7 versus 7 / Game 9
Length of break
Number of
repetitions
Type of break
2-4
2x4
Active
7 versus 7 / Game 10
Length of break
Number of
repetitions
Type of break
2-4
2x4
Active
Coordination
circuit
174
8 versus 8
175
8 versus 8 / Game 1
Length of break
Number of
repetitions
Type of break
Semi-active
Length of break
Number of
repetitions
Type of break
Active
8 versus 8 / Game 2
176
8 versus 8 / Game 3
Length of break
Number of
repetitions
Type of break
Semi-active
Length of break
Number of
repetitions
Type of break
2-4
2x4
Active
8 versus 8 / Game 4
177
8 versus 8 / Game 5
Length of break
Number of
repetitions
Type of break
2-4
2x4
Active
Length of break
Number of
repetitions
Type of break
2-4
2x4
Active
8 versus 8 / Game 6
178
8 versus 8 / Game 7
Length of break
Number of
repetitions
Type of break
Active
Length of break
Number of
repetitions
Type of break
Active
8 versus 8 / Game 8
179
8 versus 8 / Game 9
Length of break
Number of
repetitions
Type of break
2-3
2x8
Active
7
6
5
3
2
1
182
FIFA 11+
A complete warm-up programme to prevent
football injuries
Background
Field set-up
time from the rst pair of cones, jog along the inside of the
last cone they run back along the outside. On the way back,
Parts 1 and 3
A
}6m
Part 2
A: Running exercises
B: Return
Jog straight to the last cone. Make sure you keep your upper body
straight. Your hip, knee and foot are aligned. Do not let your knee buckle
inwards. Run slightly more quickly on the way back. 2 sets.
Jog to the first cone, stop and lift your knee forwards. Rotate your knee
to the side and put your foot down. At the next cone repeat the exercise
on the other leg. Repeat until you reach the other side of the pitch. 2
sets.
Running hip in
Jog to the first cone, stop and lift your knee to the side. Rotate your knee
forwards and put your foot down. At the next cone repeat the exercise
on the other leg. Repeat until you reach the other side of the pitch. 2
sets.
Jog to the first cone. Shuffle sideways towards your partner, shuffle an
entire circle around one another (without changing the direction you are
facing) and then shuffle back to the first cone. Repeat until you reach the
other side of the pitch. 2 sets.
183
184
Jog to the first cone. Shuffle sideways towards your partner. In the middle
jump sideways towards each other and make shoulder-to-shoulder
contact. Land on both feet with your hips and knees bent. Shuffle back
to the first cone. Repeat until you reach the other side of the pitch. 2
sets.
Run quickly to the second cone then quickly run backwards to the first
cone, keeping your hips and knees slightly bent. Repeat, running two
cones forwards and one cone back until you reach the other side of the
pitch. 2 sets.
185
186
187
188
14 Running bounding
Take a few warm-up steps then take 6-8 high bounding steps with a high
knee lift and then jog the rest of the way across the pitch. Lift the knee of
the leading leg as high as possible and swing the opposite arm across the
body. Keep your upper body straight. Land on the ball of the foot with
your knee bent and spring. Do not let your knee buckle inwards. Jog back
gently to recover. 2 sets.
189
190
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Key
Path of the player without the ball
Path of the player with the ball
Path of the ball (from a pass or shot)
Coach
heart rate
MAS:
AP:
aerobic power
ALP:
AAP:
ATP:
adenosine triphosphate
ECC:
eccentric contraction
CONC:
concentric contraction
ISO:
isometric contraction
MR:
max. S:
maximum speed
FS:
football skills
TEF:
RPE:
TRIMP:
DOMS:
AU:
arbitrary units
MAP:
maximum aerobic power; the power at which the consumption of oxygen peaks and corresponds to lactic
threshold 2 up to VO2 max.
191
192
Physical preparation
President:
Joseph S. Blatter
Secretary General:
Jrme Valcke
Address:
FIFA-Strasse 20
P.O. Box
8044 Zurich
Switzerland
Telephone:
+41-(0)43-222 7777
Fax:
+41-(0)43-222 7878
Internet: www.FIFA.com
Physical preparation
Concept: FIFA Education & Technical Development Department, in cooperation with Dr. Zakaria Labsy (FIFA
instructor University of Orsay South Paris XI France), Prof. Claire Tourny (University of Rouen
France); Jean Gallice (National Coach of the French Football Federation); Prof. Sad Ahmadi
(University of Picardie France), Jean-Michel Bnzet (Technical Advisor of FIFA)
Photos:
Translation:
FIFA Translations
Layout:
Printing: