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Fitness for Football Prepared by the Medical and Exercise Science Department, The Football Association What Factors Contribute to Your Football Performance? DEFENSIVE SPECIAL OFFENSIVE PASSION COMPLEX ENERGIZED STRATEGIES CLOSED SELF CONTROL EMOTION SKILL OPEN INTEGRITY

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Presentation Transcript
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Fitness for FootballPrepared by the Medical and Exercise Science Department, The Football Association

slide3

DEFENSIVE

SPECIAL

OFFENSIVE

PASSION

COMPLEX

ENERGIZED

STRATEGIES

CLOSED

SELF

CONTROL

EMOTION

SKILL

OPEN

INTEGRITY

PERFORMANCE

COMMITMENT

CHARACTER

PSYCHOLOGY

RESPECT

CONFIDENCE

CARING

ENVIRONMENT

FOCUS

PHYSIOLOGY

COLD

NUTRITION

HEAT

FITNESS

ALTITUDE

HEALTH

slide4

Football Facts

During the Euro 2005 match

against Sweden, Katie Chapman covered over 13km.

Katie has great aerobic endurance.

important types of fitness for football players

What Types of Fitness are Important for Football Players

Important types of fitness for football players
  • Aerobic fitness
  • Speed
  • Speed endurance
  • Agility
  • Strength
  • Power
  • Core stability
  • Balance
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General Physical Training Principles

  • Frequency
  • Intensity
  • Duration
  • Reversibility
  • Specificity
  • Recovery
aerobic endurance
Aerobic Endurance

What is it?

It is the ability to keep exercising for long periods of time in training and matches without getting tired.

How can I improve it?

  • Running steady
  • Running intervals at different speeds
  • Cycling
  • Swimming
  • Rowing

Who Is good at it?

  • Katie Chapman, David Beckham, Malin Mostrom.
slide8

Football FactsJill Scott and Sue Smith have run further in the bleep test (measure of aerobic fitness) than any other England International female players.Jill used to be a distance runner and Sue works really hard at her aerobic fitness.

speed
Speed

What is it?

  • This is how quickly you run, move, react or change direction

How can I improve it?

  • Running style
  • Speed drills
  • Strength
  • Reaction time drills
  • Bungee cords
  • Sleigh pulling

Who Is good at it?

  • Lindsay Johnson, Aaron Lennon, Marinette Pichon.
speed endurance
Speed Endurance

What is it?

  • The ability to be fast over long distances and also the ability to recover quickly in between

each sprint

How can I improve it?

  • Repeated sprints
  • Sprints over 20m

Who Is good at it?

  • Alex Scott, Ashley Cole, Hannah Ljungberg.
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Football FactsIn the Euro 2005 match against Denmark, England’s Alex Scott completed 79 sprints.Alex is very fast and has good recovery.
agility
Agility

What is it?

  • The ability to change direction quickly without loss of balance

How can I improve it?

  • Changing direction with and without the ball at pace
  • Running style

Who Is good at it?

  • Kelly Smith, Thierry Henry, Elodie Thomas.
strength
Strength

What is it?

  • The ability to apply force against a resistance. Strength is the foundation for all other types of fitness

How can I improve it?

  • Body weight exercises
  • Any further programmes with weights must be supervised to ensure correct technique
  • Medicine balls
  • Power bags

Who Is good at it?

  • Rachel Unitt, John Terry, Birgit Prinz.
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Football Facts

Faye White made 26 aerial challenges for the ball in the Euro 2005 match against Sweden.

Faye is strong and powerful.

power
Power

What is it?

  • Power is a combination of strength and speed, and a measure of how explosive you are

How can I improve it?

  • Short sprints/acceleration
  • Resisted sprints
  • Jumps/hops with correct technique
  • Medicine balls
  • Power bags

Who Is Good At It?

  • Faye White, Wayne Rooney, Abby Wambach.
core stability
Core Stability

What is it?

  • This is the strength of the abdominal and back muscles, which provides a tight and powerful support for all your movements during football

How can I improve it?

  • Supervised abdominal and back exercises to ensure correct technique

Who Is Good At It?

  • Rachel Brown, Joe Cole, Solveig Gulbrandsen.
balance
Balance

What is it?

  • The ability to maintain and control your

body during your football match and

training without falling over

How can I improve it?

  • Keep-ups
  • Stand on one leg, throwing/passing/

volleys/headers to a partner

Who Is Good At It?

  • Emily Westwood, Ronaldinho, Marta
slide18

Football Facts

In the Euro 2005 match against Sweden the Germany goalkeeper, Silke Rottenberg spent 17 minutes standing still and covered 6.7km.

Silke needs to concentrate for the whole 90 minutes of the match

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Watch a 5-minute video of any football matchWhilst watching the videomake a list of actions whichrequire the various aspects offitness already highlightedFor example - for jogging you need aerobic endurance

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Core Stability

Heading

Catching (GKs)

Throw-ins

Tackling

Crossing

Shooting

Volleying

Aerobic Endurance

Jogging

Walking

Tracking back

Dribbling

Recovery runs

Speed Endurance

Sprinting

Jumping

Acceleration

Turning

Running with ball

Recovery runs

Power

Heading

Shooting

GK actions

Punching ball

Crossing

Tackling

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Speed

Decision making

Catching ball

Running

Sprinting

Running with ball

Passing

Crossing

Distributing ball

Strength

Free-kicks

Passing

Shooting

Shielding

Kicking

Crossing

Tackling

Agility

Dribbling

Tackling

Interceptions

Passing

Crossing

Shooting

Heading

Scoring….and

Dancing!!!

and finally
And finally……

Top five tips for top players

  • You should always warm-up before matches and training
  • Keep a record of the training which you do
  • Do most of your fitness work with a ball at your feet
  • Set yourself targets to improve areas of fitness
  • Put maximum effort into all of the sessions which you complete in.