Plyometric Training in Football

Introduction

This blog will thoroughly analyse plyometric training, its effect of football and its application.

What is it?

Plyometric training is a method of conditioning which involves explosive exercises (Gabriel et al. 2011). Usually involving bodyweight, these specific exercises aim to utilise the stretch shortening cycle (ssc) to increase maximal power output, a key attribute needed for any footballer (Markovic and Mikulic, 2010). Exercises that can be performed include: Jumps, hop and holds, hurdle work etc.

Why is this method used?

Plyometric training is a method of training which is widely adopted within football training and conditioning. Within football, players are required to perform explosive actions such as sprinting, jumping, turning, kicking etc. To this regard, power production from the lower limbs is an essential fitness component for any footballer (Wisloff et al. 2004).

Below are photos showing various plyometric exercises which use explosive power within the lower limbs

Box Jumps

Hurdle Jumps/hops

Squat Jumps

When engaging in plyometric exercises the stretch shortening cycle plays a pivotal role (Komi, 2008), this involving the lengthening on the muscle eccentrically before an immediate powerful concentric contraction. Research by Luebbers et al. (2003) found that performance improved when plyometric exercises used the stretch shortening cycle, this particularly within the concentric phase (e.g the up phase in a jump).

Variations of plyometric training

Having identified the beneficial use of plyometrics especially for footballers, it is therefore essential that training focuses on enhancing explosive power from the lower limbs to aid kicking, jumping turning etc. (Ronnestad et al. 2008). Further, when wanting to manipulate training to focus on specific fitness components such as power, strength and speed Impellizzeri et al. (2008) discusses how different surfaces can aid such performance outcomes, e.g sand. In addition, performing these exercises on varied surfaces such as sand found reduction in muscle soreness when compared to grass.

Below is a video showing plyometric exercises being performed on sand.

 Adaptations of plyometric training

Research has discussed various ways in which this type of training can be adapted. One method discussed was the idea of combining plyometric training and weight lifting in order to get the best outcome. Further, Perez-Gomez et al. (2008) found that although this combination is beneficial in improving vertical jump height and 1RM force, it does however show no indication that it has an effect on running velocity.

Below is a video showing how plyometric training can be combined with weights.

Research and limitations

Whilst research suggests that plyometric training is beneficial for footballers it is however uncertain as to what the most effective method of training is with relation to another training method (e.g. weightlifting).

This would therefore imply the need to further research this area to aid coaches and their application of such training in the future.

References

GABRIEL, M., LAURENTIU-GABRIEL, T., CLAUDIU, M., and MIHAELA, I. T., 2011. Study regarding use of plyometrics means in training process of junior footballers at 16-18 years. Physical Education & Sport Management. (2).

IMPELLIZZERI, F. M., RAMPININI, E., CASTAGNA, C., BISHOP, D., FERRARI BRAVO, D., TIBAUDI, A., and WISLOFF, U., 2008. Validity of a repeated-sprint test for football. International journal of sports medicine. 29(11), pp.899.

KOMI, P. V. 2008. Stretch-shortening cycle. Strength and power in sport. 2, pp. 184-202.

LUEBBERS, P. E., POTTEIGER, J. A., HULVER, M. W., THYFAULT, J. P., CARPER, M. J., & LOCKWOOD, R. H. 2003. Effects of plyometric training and recovery on vertical jump performance and anaerobic power. The Journal of Strength & Conditioning Research. 17(4), 704-709.

MARKOVIC, G., & MIKULIC, P. 2010. Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports medicine. 40(10), 859-895.

PEREZ-GOMEZ, J., OLMEDILLAS, H., DALGADO-GUERRA, S., ROYO, I. A., VICENTE-RODRIGUEZ, G., ORTIZ, R. A., and CALBET, J. A., 2008. Effects of weight lifting training combined with plyometric exercises on physical fitness, body composition, and knee extension velocity during kicking in football. Applied Physiology, Nutrition, and Metabolism. 33(3), pp.501-510.

RONNESTAD, B. R., KVAMME, N. H., SUNDE, A., and RAASTAD, T., 2008. Short-term effects of strength and plyometric training on sprint and jump performance in professional soccer players. The Journal of Strength & Conditioning Research. 22(3), pp.773-780.

WISLOFF, U., CASTAGNA, C., HELGERUD, J., JONES, R., and HOFF, J., 2004. Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players. British journal of sports medicine. 38(3), pp.285-288.

Olympic Lifting in Football

Introduction

This blog will aim to discuss Olympic Lifting, its application and if it should be utilised within football.

What is it?

Olympic lifting is a method of conditioning which focuses on the development of strength and power. Such conditioning combines high force and velocity movements which aid the development of strength, power and speed (Johnson, Sabatini and Sparkman, 2008). Consisting of two main exercises, that is clean and jerk and the snatch, Olympic lifting produces much better results than that of traditional weightlifting methods due to the high velocity and force produced (Johnson, Sabatini and Sparkman, 2008).

Below is a video showing how both lifts are performed.

Clean and Jerk

Snatch

Why is this method used?

Whilst weightlifting is in fact its own sport, the predominant focus of such lifting (i.e power, strength and speed) are ones which are vital for any footballer.  Actions preformed within game situations such as, jumping, sprinting and turning can all be enhanced through undertaking Olympic lifts.  The biomechanical movements involved in such lifts include, driving through the legs, ankle and hips. Whilst performing the lifts these biomechanical movements are getting trained. The ankle, knee and hip joints are each forced against the floor in an explosive manner, such force production creates acceleration on both the body and the barbell in completion of the lift (Hori and Stone, 2004).. The high force and velocity produced in these exercises can be transferred to football in such instances like jumping to head a ball or an immediate burst of acceleration.

The benefits of Olympic lifting is that it requires muscle groups to work together meaning that when performing the lifts the majority of large muscle groups are active and therefore getting trained whilst only having to perform the one exercise.

Variations and Adaptations (making lifts specific to produce certain outcomes such as, speed, power, strength)

This method of conditioning can easily be altered to meet the specific needs of any individual. That is, be altering the amount of force and velocity throughout training. For specific outcomes such as enhancing strength it is added by Johnson et al. (2008) that the velocity should be low and the force high, further for enhancing speed it would contain high velocity and low force. It is therefore essential that coaches are aware of what specific outcome the athlete wants to achieve before implementing these lifts.

Limitations and Research

Within literature, research by Hoffman et al. (2004) found that Olympic lifting improved 1RM scores and sprint times over 40 yard distances than that of traditional weightlifting. Whilst this study wasn’t performed on football players it does however highlight improvements in lower limbs and therefore can be related to that of football players.

Whilst this method of training is very useful, it is however far from a simplistic process and learning the correct technique can be a lengthy process (Brito et al. 2014). In addition, due to the high force/velocity of such training it is a process by which athletes need to be fully efficient in performing the correct technique, this due to a lot of the large muscle groups being active during therefore increasing the likelihood of injury if performed incorrectly.

Conclusion

Having discussed Olympic lifting and its application it is evident that this process should be widely adopted amongst footballers. That is, due to the high force and velocity produced during such lifts, it can prove more beneficial than that of traditional weightlifting (Hoffman at al. 2004). Although learning the correct technique can be a lengthy process it is believed that this method of conditioning should be incorporated into an individual’s training schedule.

References

BRITO, J., VASCONCELLOS, F., OLIVEIRA, J., KRUSTRUP, P., & REBELO, A. 2014. Short-term performance effects of three different low-volume strength-training programmes in college male soccer players. Journal of human kinetics. 40 (1), pp. 121-128.

HOFFMAN, J. R., COOPER, J., WENDELL, M., & KANG, J. 2004. Comparison of Olympic vs. traditional power lifting training programs in football players. The Journal of Strength & Conditioning Research. 18 (1), pp. 129-135.

HORI, N., and STONES, M., H., 2004. Weightlifting Exercises Enhance Athletic Performance That Requires High-Load Speed Strength. Strength and Conditioning Journal. 27(4), pp. 50-55.

JOHNSON, J.B.,JR, SABATINI, P.L. & SPARKMAN, M.R.,JR. 2008, “A debate between Power Lifting and Olympic Lifting as the main athletic training Method”, VAHPERD Journal. 29 (4), pp. 19.

Metabolic Conditioning in Football (Small Sided Games)

Introduction

This blog will aim to thoroughly analyse metabolic conditioning in the form of small sided games with relation to football.

What is it?

Metabolic Conditioning is a training method which utilises game related practises (Rhea et al, 2007). In the form of small sided games, this is a common method of practise whereby a smaller version of the game is performed as well as less players involved. Using structured practises, small sided games aim to enhance an athlete’s physical and psychological responses to game like situations (Dellal et al, 2012).  This done through adapting work load/volume to suit a specific sport thus aiming to train energy systems which will subsequently aim to maximize and sustain performance (Brown, 2011).

 Why is it used?

More recently the modern game of football has advanced beyond the traditional concepts that training need only focus on aerobic exercises (Rhea et al, 2009), that is, in fact football training is now tailoring towards football specific conditioning, involving specific interval drills (Rampinini et al, 2007). The aim of adopting this method of training aims to increase an athlete’s ability to perform at high intensities whilst replicating game specific elements of their game (Rhea et al, 2009). Such intermittent game related practises target both an athletes’ aerobic and anaerobic capacities, whilst being able to perform explosive bursts, which are required often within a game of football (e.g. running onto through ball) it also enhances the body’s rate at which is recovers during low intense periods (e.g. a break in play such as a throw in). When in the latter stages of games, such ability to sustain high intense performance can be crucial towards winning or losing a game (Jeffreys, 2004).

 Variations and Adaptations

Small sided games can easily be adapted, the particular variation or adaption of practise will be dependent upon the outcome required (Hill-haas et al, 2011). Through increasing such conditioning, particular adaptations which would be expected would be that of increased stroke volume and blood flow capacity. This meaning, more oxygen will be able to transport around the body to the working muscles enhancing their sustainability for longer durations at a higher intensity (Rampinini et al, 2007), again which is vital for footballers as a game is 90 minutes. Such increase in energy production will help the athletes body to improve the rate at which lactate is removed from the muscles which overall will reduce the rate at which the body will fatigue (Ross and Leveritt, 2001).

Further adaptions can include pitch dimensions and number of players involved, through making the pitch larger or smaller this will affect the intensity of practise therefore such adaptations will be dependent upon the session outcome required from the coach.

Below is a video showing a small sided possession game. Here the coach has implemented a practise whereby the pitch dimensions are reduced and split into three areas, the number of players is reduced leaving it 4v4. Whilst this practise aims to promote quick combination play and movements of the ball (i.e coach implemented 3 pass rule to speed up play), it is also allows players to perform aspects they would utilise in a game situation whilst at a high intense. Although this video doesn’t notify us of the duration of this drill it is believed that if wanting to achieve the demands as previously highlighted (anaerobically) then this particular practise would be performed maximally for a minimum of 4 mins with a 1-4 rest ratio x 2-4 sets, this in accordance with Little and Williams (2007).

Research and Limitations

Within research it suggests that possession games are said to enhance drill intensity, this due to not having goalkeepers. This has resulted in fewer breaks in play (Sassi et al. 2004) further, this allows players to train higher threshold adaptations. With regards to pitch size, it is said in a study conducted by Rampinini et al. (2007) that the intensity of practise was increased as the pitch size increased, this because players are covering larger distances. However, although it is suggested that by increasing pitch size the intensity will increase this may not always be the case as players whom aren’t technically great will not be able to produce high intense practise as play will be more likely to break down often (Little, 2007)

Conclusion

Overall small sided games are useful towards increasing performance with regards to football, this due to the ability to sustain anaerobic activity as well as performing game related practises thus working towards improving overall performance. Whilst aspects of this training methods align with that of interval training, it is said that this method is useful specifically towards football as it allows for both conditioning and game specific elements to be covered (Rhea et al, 2009)

References

BROWN, R., 2011. Metabolic Conditioning for Volleyball – Two Models; Collegiate and High School Scholastic/Club. Performance Conditioning Volleyball. 17(4), pp.7-9.

DELLAL, A., OWEN, A., WONG, D. P., KRUSTRUP, P., VAN EXSEL, M., & MALLO, J. 2012. Technical and physical demands of small vs. large sided games in relation to playing position in elite soccer. Human movement science. 31(4), 957-969.

HILL-HAAS, S. V., DAWSON, B., IMPELLIZZERI, F. M., & COUTTS, A. J. 2011. Physiology of small-sided games training in football. Sports medicine. 41(3), 199-220.

JEFFREYS, I., 2004. The use of small-sided games in the metabolic training of high school soccer players. Strength & Conditioning Journal. 26(5), pp.77-78.

LITTLE, T AND WILLIAMS, A.G. 2007. Measures of exercise intensity during soccer training drills with professional footballers. Journal of Strength and Conditioning Research. 21, pp. 367–371.

RAMPININI, E., IMPELLIZZERI, F. M., CASTAGNA, C., ABT, G., CHAMARI, K., SASSI, A., and MARCORA, S. M., 2007. Factors influencing physiological responses to small-sided soccer games. Journal of sports sciences. 25(6), pp.659-666.

RHEA, M. R., LAVINGE, D. M., ROBBINS, P., ESTEVE-LANAO, J., & HULTGREN, T. L. 2009. Metabolic conditioning among soccer players. The Journal of Strength & Conditioning Research. 23(3), 800-806.

ROSS, A., & LEVERITT, M. 2001. Long-term metabolic and skeletal muscle adaptations to short-sprint training. Sports Medicine. 31(15), 1063-1082.

SASSI, R., REILLY, T., AND IMPELLIZZERI, F. A Comparison of Small Sided Games and Interval Training in Elite Professional Soccer Players. Journal of Sports Science. 22, pp.562.

Altitude Training in Football

Introduction

This blog aims to discuss altitude training and how it is utilised within football.

What is it?

This type of training is a method of which occurs at high altitudes. Such conditioning training results in athletes performing at higher altitudes meaning the supply of oxygen will lower. To this regard, the main aim of such training is to expose athletes to an environment whereby their body has to work harder due to the lack of oxygen available (Cristina and Catalin, 2015).

Why is this method used?

Athletes performing at a high altitude has often been looked towards as beneficial towards performance (Levine, Stray-Gudersen and Mehta, 2008). Within football athletes are required to preform short high intense efforts alongside longer periods of sub-maximal efforts. Such factors affect the athletes sprinting performance alongside their ability to recover from such sub-max or max efforts (Bishop and Girard, 2013). Further, having said that the distance an athlete covers in a game will be very dependent upon the maximal oxygen uptake of that player (VO2 Max) (Bishop and Girard, 2013).

Within research, it has been found that altitude ascent has negative effects towards endurance performance (Nassis, 2013). This due to the lack of oxygen available at high altitudes, therefore resulting in the muscles working harder and unable to perform for long periods. However, having identified that during a match both oxidative and non-oxidative systems are used (Levine et al, 2008) this would suggest that although training at a high altitude is negative towards endurance, if applied correctly it is arguably a method which can enhance an athletes ability to sustain performance. When training at high altitudes the body is unable to sustain performance for longer durations due to the lack of oxygen. However, (Levine et al, 2008) highlights that performing at higher altitudes helps to produce more red blood cells. In light of this, with the body having more red blood cells this allows for more oxygen to be carried to the working muscles which, again will allow the body to perform for longer durations when the altitude is lower.

Variations of altitude training methods on specific components

In accordance with Nishimura et al. (2010) it is said that hypoxia (lack of oxygen) is simply not enough when wanting to enhance other factors such as strength and power. To this regard, it is further suggested that combining both hypoxia and resistance training will help improve muscular strength.  In improving strength and power, this will also improve sprint performance as such strength is key towards exerting maximal force (Komi, 2000).

Adaptations

There are numerous ways in which altitude training can be utilised. It is suggested by Levine et al. (2008) that players whom are performing at altitude should train at the competition altitude two weeks prior to the day of competition, this to allow the players to acclimatize.

There are three types of altitude training (Griffin, 2013).

Live High – Train High (LHTH)

This training method involves athletes adapting their lifestyles prior to the competition in aim to acclimatize. This involves living, sleeping and training in the same location of altitude.

Live High – Train Low (LHTL)

Having identified that athletes cannot sustain high performance for long periods at high altitude this method allows athletes to train at low altitude whilst living at high.

Living Low – Training High

This method, often utilised by international squads in the run up to competition, allows athletes to train at a high altitude whilst living at low.

These alternative methods of training can be achieved through the use of hypoxic tents or masks, both which replicate being at high altitudes. Again, both have shown benifical towards the production of red blood cells within the body (Pupis et al. 2012).

Below is an example of what a hypoxic mask looks like.

Current Research and Limitations  

A study by Nassis (2013) looked into the effects of altitude in the 2010 FIFA World Cup which was held in South Africa. Findings from this concluded that, teams who flew to altitudes between 1500-1700m 2 days prior to competition performed worse, that is, anything above 1200m had a negative effect on sustaining performance. Further, Nassis (2013) believes that if wanting to achieve optimal performance, teams should spend several days to a week acclimatizing thus allowing the body to adapt.

Conclusion

To conclude, whilst some scholars have argued the negative effects of such training (i.e due to hypoxic surroundings performance cannot be sustained for long periods) it can be said, that if utilised correctly, such training would prove beneficial in enhancing both oxidative and non-oxidative systems both key to any footballer.

 

References

BISHOP, D. J., and GIRARD, O., 2013. Determinants of team-sport performance: implications for altitude training by team-sport athletes. British journal of sports medicine. 47(1), pp.17-21.

CRISTINA, M. M and CATALIN, G., 2015. A Study on the Influence of Training at Altitude (2000m) on the Blood Haemoglobin and Erythroietin Values in Athletics (Aerobic Resistance). Science, Movement and Health. 15 (2), pp. 409-418.

GRIFFIN, B., 2013. Explaining The Science Of Altitude Training. Research in Kinesiology.

LEVINE, B. D. STRAY-GUNDERSEN, J. and MEHTA, R. D., 2008. Effect of altitude on football performance. Scandinavian Journal of Medicine and Science in Sports. 18 (1), pp. 76-84.

MANIMMANAKORN, A., HAMLIN, M. J., ROSS, J. J., TAYLOR, R., and MANIMMANAKORN, N., 2013. Effects of low-load resistance training combined with blood flow restriction or hypoxia on muscle function and performance in netball athletes. Journal of Science and Medicine in Sport. 16(4), pp.337-342.

NASSIS, G. P., 2013. Effect of altitude on football performance: analysis of the 2010 FIFA World Cup Data. The Journal of Strength & Conditioning Research. 27(3), pp.703-707.

NISHIMURA, A., SUGITA, M., KATO, K., FUKUDA, A., SUDO, A., and UCHIDA, A., 2010. Hypoxia increases muscle hypertrophy induced by resistance training. International journal of sports physiology and performance. (5), pp.497-508.

PUPIS, M., PIVOVARNICEK, P., TONHAUSEROVA, Z. and PAVLOVIC, R., 2012. ‘Various Alternatives of Hypoxic Training’ Sport Scientific & Practical Aspects. 9(2), pp.25-33.

 

 

 

 

Coach – Athlete Mindset

Simone Magill is currently a student of Edge Hill University and is studying for a BSc (hons) Coach Education, Simone is also an elite football player who plays internationally for Northern Ireland and for Everton Ladies at club level. As somebody who is on a Coaching degree but also has experience of being coached at the highest level, we have asked Simone to write about the two experiences and how they have influence her own coaching practice.

Having played at an elite level for numerous years I have been exposed to a high level coaching and resources. More recently, however, I have become a coach myself taking on the coaching role of the University’s women’s football team. Whilst this is a new challenge, I believe that from playing, both the skills and experiences (positive and negative experiences) I’ve gained are transferable into my own coaching practice.

When planning a coaching session the thought process will differ of that from a playing mind-set. From a player’s perspective going into a game situation my thoughts will solely focus on my roles and responsibilities when on the pitch, personally I will block a lot of extrinsic factors that could potentially result in the loss of focus, therefore becoming very single-minded and focused on the task at hand and how best to combat it. When going into a game situation, from that of a coach’s perspective, the approach will differ greatly to that of playing. From a coaching perspective I will adhere to motivate each individual within the team and specify their roles and responsibilities, taking into consideration all the players’ individual differences. As a coach I have to account for each member of the squad whereas when playing I focus solely within myself. This transition can be difficult, however, my studies on the Coach Education degree have helped me in this by allowing myself to be placed in an environment whereby I can aim to improve this transaction and receive feedback from my peers and tutors.

One similarity between the two roles is the motivation role I portray. Having been exposed to highly qualified coaches throughout my career (practical experiences) who heavily motivated me, I have carried this through into my playing career and now transferred it across into my own coaching style.  Due to the exposure of such high level coaching in my career it has shaped my mind-set as a player and has also had a heavy influence into the way I coach. In light of this, while I have had numerous positive experiences through my exposure to quality coaches, where I have learned a lot, I have also had encounters whereby the coach has had a negative effect on myself as a player. Although from a playing perspective at the time such effects resulted in de-motivation, it has taught me a lot in terms of the way I want to coach and my approach to coaching as well as the image I want to portray as a coach. This is important to me because I want to be perceived by my players in a positive light.  Having been on the receiving end of poor coaching, whereby I felt discomfort as a player, it has allowed me to think about my own coaching practice and the way I want to address my players as well as the mannerism in how I do it. The aim being that players don’t encounter similar experiences as to how I did and can perform to the best of their ability.

As a result it can be said that both the practical (personal) experiences and the academic understanding are important to my own coaching practice. Having a knowledgeable understanding of the theoretical aspects of coaching have proved helpful, allowing what is learnt in the classroom (theory) to be transferred into real world practices, whereby I can begin to make sense of the theory learned and apply it to my own coaching practice.  This being said the practical experiences have enabled me to gain an in depth understanding of coaching within the real world and allowed me to reflect upon aspects of both positive and negative coaching experiences.