All training sessions begin with a warm up and flexibility training. The warm up allows players to gradually adapt both physically and mentally to the training requirements, which are to follow.
During movement muscles produce heat as a bi-product of metabolism. As this intensity increases more heat is produced which is dispersed all over the body via the blood. Thus warming up using large muscle groups not only raises muscle temperature but also body temperature. During a match muscle temperature may reach 43c.
All warm ups should involve specific activities which are to be performed during the main training session, and of course not be overly taxing.
Following the warm up, the main training session is performed followed by a cool down period of further low intensity work.
This aids recovery by assisting in the removal of waste products produced in the body during the training session. This all forms part of a functional injury prevention and recovery strategy.
A Typical Week
The week is normally periodised such that there is a gradual reduction in the volume of training performed.
The work performed physically will involve more taxing activities in the early part of the week followed by lower intensity and some passive activity later in the week.
This ensures that the players are well prepared for the weekend match both in terms of the energy levels required and their sharpness.
Types Of Training
A variety of training techniques are employed which generally fall into these categories:
Aerobic Threshold Training
Anaerobic Threshold Training
Speed/ Decision Making Training
Fitness Coach and Exercise Physiologist
Fitness Coach Kunle Odetoyinbo turns his attention to training sessions in the fourth part of his 'Soccer and Science' series.