8/3/2019 Getting the Foundation Right

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Melbourne-basedpersonaltrainerFernandoSolisspecialisesin ootballskillscoachingandconditioning.Formore,goto:tnessgoal.net.au

the locker room

Developing a pro essionalootballer requires the

application o a speci cstrength and conditioningprogram to complement the yearso technical training. Elite levelcompetition demands a well-prepared athlete with the strengthto withstand intense physicalcontact in the 1v1 battles themodern game is not or the aint-hearted.

Physicality and brute strengthshould not be the basis o any players game, but a well-balancedstrength-training program is a vital part o todays ootballingequation. Spending timemaximising technique shouldalways be the irst priority.

Young players must invest timein re ining skills. Strength andpower comes at the latter stageso adolescence.

Investing extra trainingtime and e ectively improvingathleticism means having anunderstanding o key conceptsright rom the start. Lets beginwith the seven primal movementpatterns:1. Squat2. Lunge3. Bend4. Push5. Pull

6. Rotation7. Gait walk, run or jog

Tese seven movementscomprise the basic multi-joint,compound movements that areundamental to all movement and

represent patterns that humanshave been doing since primaltimes in a 3D, unsupported,unstable environment. A completeprogram or a ootball player mustcontain all the primal movementpatterns, but pay particularattention to three key areas:1. Legs2. Hips3. Core

GettinG it riGht fromthe start

Your primary aim is per ormancenot hypertrophy. Hypertrophy is the increase in t he volumeo muscle tissue due to theenlargement o the tissuecells. Hypertrophy needs to bemonitored, as excessive weightgain can be detrimental to thedesired body composition orootball.

Keeping this in mind, the rstpriority is to ocus on developinga sound oundation by re ningtechnique, developing exibility and range o motion to gainmaximum stability or utureloading that will enable thedevelopment o strength, powerand explosiveness.

Neuromuscular acilitationand enhancing co-ordination(heightening the communicationbetween the brain and muscles)through e cient motorrecruitment patterns is mostimportant.

Tis takes precedence overrushing into lifing heavy weights.Developing correct training habits

and having a steady rate o musclehypertrophy will reduce the risk o injury and accelerate the recovery time o sof tissue injuries.

No matter your age or previousexperience in the gym, youshould have your technique andbasic oundation work assessedby a pro essional strength andconditioning coach, who then

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Football Fitness

Whats appropriate?Adolescent bones develop through epiphysial plates ends o the bone. Inappropria te training loads be oreull calci cation process is complete can potentially leracture through the growth plate or to premature tenso t tissue trauma. Young ootballers can start light re(mainly body weight) strength and technique based rom the age o 13 to 15. Intensity can be increased rage o 16-17. Proper assessment and supervised trainyouth players by a quali ed conditioning coach is a M

will be able to implement anindividualised program thatsdesigned or your long-termbene t.

the BiG BanG exercisesTe squat and lunge are twoundamental leg exercises that i

properly executed will improve allaspects o your per ormance. Tismonth we will concentrate on thesquat.

Power squat1) Knee position avoid driving

the knee over the oot.2) orso position parallel to tibia

at bottom o squat and neutralspine must be maintainedthroughout movement.

3) Hip position at the bottomo the squat. Aim to havethighs parallel to the oor.Lower back, core and hipexor strength to stabilise

hip and upper body. Tis willensure correct hip position orpower ul drive out o squat.

4) Coming out o the squat Itsimportant to keep eet at anddrive the hip orward and up by driving through the heels. Tisallows the gluteal, quadriceps,hamstrings and adductors to

work together. Tese musclesare synergists and must berecruited simultaneously.

Finish the squat by squeezingthe gluteals at the top (standingposition.

Go easy on the Machines

They do have a place in your strengthtraining development but unctionalexercises primarily per ormed onyour eet should be the basis o yourexercise selection. Legs must bepredominately trained in conjunctionwith the hips and excessive work onmachines will be counter productiveto per ormance and restrict thedevelopment o unctional strengthand pelvic stability.

Refertocoachingpoints1-3above

Valgusof thekneeand/orover-pronationof theknees

Refertocoachingpoint4 above

Movementpatternissuesand/ormuscleand fasciatissuetightnessmaycauseyoursquatsto looklikethosebelow.If so,consulta physicaltherapistorqualifiedconditioningcoachto assessandcorrect.

Rotationofthe body

Anoverheadsquatusinga woodenrodwillincreasethelevelof difficulty...

Asymmetrical appearance

...furthertestingbackstrengshouldergirdlestabilityandfthroughthetorso.

Roundedoutlowerback

WronG position

correct position

a true proJavier Zanetti (note Zanettis leg muscles) has played about850 pro essional matches including 140 or Argentina. He is anexample o true pro that works hard of the pitch and has lookeda ter his body or a long distinguished career. The 37-year-old setthe Inter Milan club record or 137 consecutive matches.