Futsal and Fitness

4. Even though Futsal is considered a "non-contact sport", players take as much abuse as some "contact sports". To stay competitive players must be able to sustain a high level of performance in an ever-increasing physical game.

5. Futsal involves repeated of high intensity reaction and sprints. Muscle fibers are primarily responsible for these explosive movements. At the same time the anaerobic (short term) energy system provides most of the power supply.

11. HOW TO DO IT ?

12. There is no doubt that a strength program has an important role in injury prevention.

13. A Futsal strength program should include exercises that train all major muscle groups with special emphasis on those muscles used in specific Futsal movements.

14. The major focus of the strength program should be on the lower body, since it performs most of the body's movements.

15. There are some additional exercises that should be included to train explosive type movements. Therefore, variations of these movements, which are much easier to learn, can be incorporated. Exercises like power cleans push presses, high pulls and push jerks will help to develop explosiveness as well as movement patterns that simulate explosive motions. These exercises can be done using standard actions.

17. Quick movement where the body is propelled either upward or outward; explosive strength; performance of work accomplished per unit of time.

18. The ability to perform a series of explosive power movements in rapid succession in opposing directions

19. The ability to control the body’s position

20. The ability to achieve an extended range of motion without being impeded by excess tissue, such fat or muscle

21. A single muscle’s ability to perform sustained work

22. The heart’s ability to deliver blood to working muscles and their ability to use it

23. A muscle’s ability to perform a maximum contraction over a longer period of time

24. The ability to integrate components so that effective movements are achieved

26. SHUTTLE RUN (BEEP)

28. description: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the 'beep' or 'bleep' test. The time between recorded beeps decrease each minute (level). There are several versions of the test, but one commonly used version has an initial running velocity of 8.5 km/hr, which increases by 0.5 km/hr each minute. scoring: The players score is the level and number of shuttles reached before they were unable to keep up with the tape recording. This score can be converted to a VO2max equivalent score using.

30. The sit and reach test can be done for lower back and hamstring flexibility. 

31. Sit and Reach Test (simple ,cheap, fast) description : This test involves sitting on the floor with legs out straight ahead. Feet are placed flat against the box. Both knees are held flat against the floor by the tester. The player leans forward slowly as far as possible and holds the greatest stretch for two seconds. Make sure there is no jerky movements, and that the fingertips remain level and the legs flat. scoring: The score is recorded as the distance before (negative) or beyond (positive) the toes. Repeat twice and record the best score. The table below gives you a guide for expected scores (in cm) for adults 

33. Maximal strength tests for specific exercises should be conducted. 

34. 1-RM Tests (Repetition maximum tests) description : One repetition maximum tests (1-RM) is a popular method of measuring isotonic muscle strength. It is a measure of the maximal force a subject can lift with one repetition. The players chooses subsequent weights until they can only repeat one full and correct lift of that weight.  equipment required: Free weights (barbells, dumbbells) or other gym equipment. advantages: the required equipment is readily available in most gymnasiums. comments: The test results will be specific to the equipment used and the technique allowed, so is best used for test-retest measures. Also sometimes used is a 3-RM or other numbers. These greater reps would require less weight and may be considered less dangerous.

35. Sprint time over 20m, with a split times for the first 5 & 10m should be done if possible.

41. description: cons are set up 5 and 10 meters from a line. The player runs from the 15 meter cone towards the line (run in distance to build up speed) and through the 5 m cons, turns on the line and runs back through the 5 m markers. The time is recorded from when the players first runs through the 5 meter marker, and stopped when they return through these markers (that is, the time taken to cover the 5 m up and back distance - 10 m total). The best of two trails is recorded. The turning ability on each leg should be tested. The subject should be encouraged to not overstep the line by too much, as this will increase their time.

42. G2 Test description: this test requires the player to run a course in the shortest possible time. A standard G2 course is with four cones placed on the corners of a rectangle 10 by 16 meter, with one more cone placed in the centre. If the cones are labeled 1 to 4 around the rectangle going along the longer side first, and the centre cone is C, the test begins at 1, then to C, 2, 3, C, 4, then back to 1.

44. With this information it will be easy for coaches to have : Player selection Recognition Priodization General and specific planning