Pre Season Training
Fitness Assessment
A successful pre-season programme is one that incorporates the
development of all of the factors of performance and enables the players to
maximise their performance as soon as the season commences. This part of
the season also establishes the base from which they can sustain peak
physical condition throughout the season.
The fitness levels of individual players can vary significantly depending on
previous training programmes, the playing position in the team and the
system of play adopted by the coach. To meet these requirements a well
designed pre season programme that addresses the specific demands of
each player is a must!
To ensure that we maximise the potential of each player it is worth
considering the inclusion of a series of physical and physiological tests at the
start of pre season to establish base line data on which to base your training
programme.
Such testing information provides the coach with the basis from which to
develop effective and individualised training programmes. Testing is important
but it should not be seen as an end in itself – it provides the information on
which to build appropriate development programmes and further evaluate the
effectiveness of your programmes.
Testing is important for the following reasons:
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It provides an objective assessment of an individuals
strengths and weaknesses
It allows the coach to set programmes and schedules.
Provides a measure of the effect of training
programmes.
Assess the effect of rehabilitation work and post injury
conditioning levels.
Educates players.
Allows coaches to monitor overtraining.
In designing testing programmes it is important that the tests reflect the
demands of the game. Football as we know is a multi directional, multi paced
explosive game. It is primarily aerobic in nature but is interspersed with
regular periods of high intensity activity. To this end our testing programme
must address the components of aerobic and anaerobic power, speed, agility,
power, flexibility and recovery.
There are numerous tests available to assess each of the outlined
components of football performance. In an ideal world clubs would utilise
carefully controlled laboratory tests but is recognised that the cost of such
tests can be prohibitive and in most cases impractical. Similar, and equally
effective results, can be obtained from using a series of field tests specifically
designed and perhaps more applicable to football. These are simple and cost
effective methods of obtaining valid and reliable data and which can provide
the basis for effective performance development and programme planning.
Fitness Assessment:
The following series tests are recommended
comprehensive profile of players fitness levels:
and
will
provide
Aerobic Endurance: The ‘20m multi stage fitness test’ or ‘bleep test’
or the ‘Yo-Yo’ test are two commonly used test to assess aerobic
capacity. The ‘Yo-Yo’ test is regarded as being particularly suitable
for football due to the nature of the intermittent activity involved. Both
tests provide a valid and reliable assessment of aerobic capacity and when
used in conjunction with Heart rate monitors provide a useful indicator
of the effect of training on both sub maximal and maximal heart rate.
Average levels, attained by professional players is between 13.5 -14.5
on the ‘bleep test’. It has been suggested that the average VO2 max of
professional players should be c60ml/kg/min-1
(CD of tests can be obtained from www.newitts.com)
DIAGRAM OF BLEEP TEST
a
Speed: There are many ways to test for speed but it is commonly expected
that the 20m or 30m sprint is the most applicable for football, reflecting the
demands of the game. The addition of a 5m and 10m ‘split time allows for the
assessment of acceleration. Standing and rolling start s should be used.
Where possible ,infrared timing gates should be used to ensure validity and
reliability.
DIAGRAM OF SPEED TEST
Speed/Agility ‘T’ Test: The ‘T’ test of speed and agility is recognised as being
a reliable and valid assessment of speed and agility in football, utilising many
movements found in the game. From the start position players sprint to touch
the central cone (10m) before moving sideways to the Right side (5m) to
touch the cone. Return using lateral movement to Left side (10m), before
return to central cone and running backwards to the start position. Repeat 3
times, alternating first change of direction to right or left on each occasion.
Time is recorded in seconds.
DIAGRAM OF T TEST
SPEED ENDURANCE POWER DECREMENT TEST: This test provides a measure of 2 aspects of
fitness. Firstly the fastest 30m sprint time is indicative of the specific
distances covered at maximal intensity in the game. In addition the ability to
perform repeated sprints without fatigue is a key aspect of performance. The
power decrement test is designed to provide a measure of the fatigue index
(%).
Players complete 6 consecutive sprints (at maximum effort) with 25 seconds
active recovery (jog) between each sprint along the track as shown.
The ‘fatigue index’ (power decrement) is calculated using the formula:
[100 –(fastest x 6 /sum of 6 sprints x100)]
A 30m sprint time of <4.55 seconds with a power decrement of <2% would be
expected of adult players.
DIAGRAM OF TEST
POWER: VERTICAL JUMP TEST: Players leg power can be measured using
the ‘sergeant jump’ – either by utilising a specifically designed power meter or
through traditional manual methods. Players use a counter movement jump
(ie they bend their legs prior to jumping to full extension). Maximum jump
height is recorded in centimetres(cm)
FLEXIBILITY : SIT AND REACH TEST: The sit and reach test is a standard
test of lower back and hamstring flexibility. As well as a measurement which
is directly pertinent for football players it also provides a good general
indicator of all round flexibility. It is recognised that good flexibility is essential
in preventing injury and to developing performance.
Utilising the sit and reach box players extend forward to their maximal limit.
Baseline should be set at 15cm and the best of 3 trials is recorded.
ANTHROPOMETRIC MEASUREMENTS: It is useful to keep a detailed
record of Height(cm), Weight (kg) and Body Composition (mm/%) for all
players to monitor changes that may be brought about by training. This is
particularly important when dealing with young players and allows coaches to
monitor individual growth patterns and modify training accordingly.
GUIDELINES ON FITNESS ASSESSMENT
• Choose the right time to test –players must be well rested
and recovered after games.
• Try to produce the same environment for each testing
session –
indoor area, at the same time of the day, same day of the
week, similar order of tests etc.
• Use the testing to ‘educate’ the players!
• Use the results!! – to assess individual’s strengths and
weaknesses and the effectiveness of training programmes.
Modify accordingly!