Futsal - strength and conditioning

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FUTSAL STRENGTH & CONDITIONING Alan Sinovi

FUTSAL STRENGTH & CONDITIONING

Alan Sinovi

Who am I- Bachelor's degree at Faculty of kineziology in Zagreb- Worked as a fitness coach in futsal, football, basketball, handball and boxing

MAJOR TROPHIES:Croatian champion with Futsal club Alumnus Zagreb (season 2013/14)Croatian champion with Football club Zadar boys u-15 (season 2012/13)

CROATIAN DERBY: FC NACIONAL FC ALUMNUS (season 2013/14)

SOME KEY FACTS ABOUT FUTSAL

Analysis of movement demands has shown that locomotor activities in futsal match changing every 3.28 seconds

One study reported 8.6 activities per minute of play with a high-intensity effort every 23 seconds

Futsal players at high competetive level cover 121 (105-137) meters per minute

Aerobic capacity (Vo2Max) of professional futsal players is 58 65 ml/kg/min

Futsal is a multiple-sprints sport in which there are more high-intensity phases than in soccer and other intermittent sports (Barbero-Alvarez, 2008.)

Distance covered per minute

Distance covered in the different categories

Percentages of time in the different activities

Percentages of time in the different activities

Mean heart rate and percentage of maximum HR during the first and second half

PHYSICALLY BETTER PLAYER HAVE LESS DROP OF INTENSITY IN SECOND HALF!

Just a few benefits of quality strength and conditioning training:less injuries

improved technical and tactical performance

better regeneration between the training sessions and matches

faster regeneration during the match

prolonged career

Futsal vs footballFUTSALFOOTBALL4.000 5.000 mcovered distance10.000 12.000 m117 mdistance per minute122 m0.0 %standing14 %400 m walking3.500 m 1.700 m jogging4.500 m 1.200 m medium intensity1.800 m 570 m high intensity800 m 350 m sprint400 m

SOME BASIC TRENING PRINCIPLES1. train movements, not musclesFutsal don't need muscles, futsal need speed and movements

2. right progression, from simple to complexDon't hurry, go step by step

3. individual approachEvery player has different characteristics

4. don't separate conditioning from technical and tactical trainingIt's all about the futsal!

FUTSAL CLUB ALUMNUSPeriodisation season 2013/14First training session: 1.9.

Start of Croatian championship: 5.10.

First preparatory period: 5 weeks

Number of training sessions: 6 per week (or 5+ test match) + individual trainings

Duration of trainings: 2 hours

TESTINGStanding broad jump

4x5 m agility

TESTING/RESULTS

FIET TEST

Developed by Juan Carlos Barbero Alvares

FutsalIntermittent Endurance Test

1. Players run shuttle-running bouts of 3x15m (45m) dictated by audio signals2. After each 45m, are allowed to rest for 10 seconds3. After each 8x45m, players passively rest for 30 seconds4. Starting speed is 9 km/h, speed increments is 0.33 km/h for first 9 bouts, shifting to 0.20 km/h from 10th bout every 45m until exhausting5. Test ends when player do not reach the front line in time with beeps for 2 succesive times

Warm upImportance of quality warm up:

* Raises body temperature* Helps preventing injuries* Improves efficiency of the cardio-vascular system* Shortens reaction time* Improves contractile ability of the muscles

Warm up

General warm up (raising body temperature)

2. Dynamic flexibility & muscle activation (preparing muscles and ligaments for upcoming training or match)

Linear & multidirectional movements

4. CNS activation (plyometrics and other explosive movements)

5. Pre-match futsal drills (executed by head coach)

First week: General preparatory period

INJURY PREVENTIONStrenghteningStronger muscles, ligaments and tendons are less injury prone

2. Eccentric muscle actions

Eccentric exercises have big preventive effect

3. Work on stability and mobility

Joint by joint approach best secret to injury prevention

First week: General preparatory period

JOINT BY JOINT APPROACH

Injury prevention - exercises

Injury prevention - exercises

Proprioception and balance trainingProprioception is a internal system of the body that governs the ability to generate and maintain effective posture and balance

Balance is single most important component of athletic ability because it underlies all movement (Vern Gambetta)

Core strengththe core plays an important role in transferring forces from one end of the body to the other

core strength has a significant effect on an athlete's ability to develop and transfer forces to the limbs

if a player has a weak core, he'll be limited in ability to maximize his running and shooting

proper core stability allows an athlete to accelerate, decelerate, change directions and quickly adjust to spontaneous loading changes

Core trainingCore training is often neglected, underrated or misunderstood- Hundreds of crunches mostly inneficiently- Hours in plank position far from enough for quality coreCORE IS THE MOST IMPORTANT LINK IN KINETIC CHAINTHE CORE:The spineHip and pelvisLower limbAbdominal structures

Core training

Muscle endurance...is ability of a muscles to sustain repeated contractions for extended period of time

Exercises: Squats, Pull ups, Lunges, Push ups...GUIDELINES:30-40% of 1RM15-25 reps3-4 sets per exercise90 seconds rest between sets

Vo2Max developmentVo2Max: Individual's maximum aerobic capacity

It is generally considered the best indicator of cardiorespiratory endurance and aerobic fitness

Vo2Max is highly correlated with repeated sprint ability and recovery rate

Vo2Max values of or above 60 ml/kg/min are advisable to play futsal at the professional level (Barbero-Alvarez, 2009)

Vo2Max developmentFirst phase: High-volume of tehnical and tactical training

Second week: General preparatory periodprevention and proprioception (lower volume)

core strength (same as week 1)

Basic (whole body) strength

aerobic-anaerobic development

SAQ training

Second week: General preparatory periodBASIC STRENGTH:Monday & ThursdaySquats, Pull ups, Deadlift4 sets x 5 repetitionsAfter the strength training -> 15 minutes of technical training + training match 15 minutes

POSTERIOR KINETIC CHAINHamstrings gluteus lower back

Aerobic anaerobic developmentSecond week: General preparatory periodTuesday & Friday

1. Small-sided games: various games players must be constantly in the zone of Vo2Max (90-95% HRM - heart rate max)

2. Billat protocol: 15/15 seconds or 30/30 seconds interval training at 90% HRM can be executed through various drills with cones, hurdles, ladders...

3. 4x4 interval training: 4 intervals of 4 minutes of high intensity exercise followed with 3 minutes of active recovery

playerspitchBPM1 v 120 x 15 m1832 v 220 x 15 m1793 v 320 x 15 m1642 v 225 x 20 m1803 v 325 x 20 m166

Second week: General preparatory periodSAQ trainingSpeed - improve your running and movementAgility - improve your ability to change direction without compromising balance, co-ordination or techniqueQuickness - improve your reaction time and the initiation of movement

Third week: General preparatory period

prevention and proprioception (lower volume)

core strength

plyometrics (low volume)

aerobic anaerobic development (peak)

- SAQ

Third week: General preparatory periodPlyometrics is defined as exercises that enable a muscle to reach its maximum strength in as short a time as possiblePLYOMETRIC IMPROVESACCELERATIONSPEEDCHANGE OF DIRECTIONJUMPINGINJURY PREVENTIONGUIDELINES:1. STRENGTH BASE2. RIGHT PROGRESSION3. NUMBER OF JUMPS4. WORK/REST RATIO 1/5-10

Exercises: Hurdle jumps, single leg jumps, weighted jumps, depth jumps, squat jumps, medicine ball throws...

Fourth week: Specific preparatory periodTAPPERING LOWER VOLUME, STILL HIGH INTENSITYStrength and conditioning 30-40%Technical and tactical 60-70%

SAQ drills 3x (work/rest ratio: 1/5)

HIIT (High intensity interval training) 1x (Tuesday)Tabata intervals: Burpee exercise - 8x20 secs of work/10 secs of rest

On friday and saturday Alumnus dominated and finished first at quality tournament (5 club from 1st and one club from 2nd Croatian league). Alumnus players won trophies for best player, best goalscorer and best goalkeeper!

Fourth week: Specific preparatory periodREACTION DRILLS

Fifth week: Specific preparatory periodPrevention (monday and wednesday)

Proprioception (monday and Wednesday)

SAQ (tuesday and thursday)

Tuesday: 3 SAQ drills x 8 reps (each drill of 7-8 seconds; work/rest ratio 1/5)

Thursday: 2 SAQ drills x6 reps (each drill of 5-6 seconds; work/rest ratio 1/5)

FRIDAY, 5.10.2013: VRGORAC ALUMNUS 2-5

Weekly periodisationMONDAYdynamic flexibility, prevention, core strength 30 min; futsal specific 90 min

TUESDAYdynamic flexibility, running technique, aerobic/anaerobic 45 min; futsal specific 75 min

WEDNESDAYprevention, hamstring/glutes, SAQ (work/rest 1/3) 45 min; futsal specific 75 min

THURSDAYdynamic flexibility, core strength, speed & reaction drills 20 min; futsal 70 min

FRIDAYdynamic flexibility, SAQ (work/rest 1/5) 20 min; futsal specific 40 min

SATURDAYmatch day

SUNDAYrest day

Players with less playing time -> additional training sessions (before or after main training) 1-3x

Additional training sessions

PERIODIZATION...