Pre Season (Club) Football Training - What are you doing?

BKWDR

I know its a wide open question. We didn't really stop last year and kept some strength and conditioning going over the winter but preseason training started back last week and just want to know where other Junior teams are doing level wise and drills wise.

We are mostly doing running mixed with core work.

A warm up of about 3km then some small sprint work.

Then 4x1km runs with little rest in between. Mixed with circuit training - 30/40 seconds of plank / push up / sit up / crawl / burpees etc ...doing a few rounds of that.

Back to running and then if there is time at the end a bit of ball work or a possession football game. This in total can last about 1.30 to 2 hours.

What are other teams doing?

thinkstoomuch1

BKWDR wrote: »

I know its a wide open question. We didn't really stop last year and kept some strength and conditioning going over the winter but preseason training started back last week and just want to know where other Junior teams are doing level wise and drills wise.

We are mostly doing running mixed with core work.

A warm up of about 3km then some small sprint work.

Then 4x1km runs with little rest in between. Mixed with circuit training - 30/40 seconds of plank / push up / sit up / crawl / burpees etc ...doing a few rounds of that.

Back to running and then if there is time at the end a bit of ball work or a possession football game. This in total can last about 1.30 to 2 hours.

What are other teams doing?

Most do similar fitness but my local club for example have incorporated ball work in the session in a sixty forty split to fitness to ball work

It depends way championship structure locally to peak certain times also

bruschi

BKWDR wrote: »

I know its a wide open question. We didn't really stop last year and kept some strength and conditioning going over the winter but preseason training started back last week and just want to know where other Junior teams are doing level wise and drills wise.

We are mostly doing running mixed with core work.

A warm up of about 3km then some small sprint work.

Then 4x1km runs with little rest in between. Mixed with circuit training - 30/40 seconds of plank / push up / sit up / crawl / burpees etc ...doing a few rounds of that.

Back to running and then if there is time at the end a bit of ball work or a possession football game. This in total can last about 1.30 to 2 hours.

What are other teams doing?

that to me sounds like awful training. A Junior club. havent stopped since last years season. Training that lasts up to 2 hours. Warm up of a 3km run. if there is time do ball work.

when is your first championship game scheduled?

BKWDR

bruschi wrote: »

that to me sounds like awful training. A Junior club. havent stopped since last years season. Training that lasts up to 2 hours. Warm up of a 3km run. if there is time do ball work.

when is your first championship game scheduled?

To be honest, i dont think it's until early March. Im not 100%

Really pushing the fitness which is understandable

bruschi

BKWDR wrote: »

To be honest, i dont think it's until early March. Im not 100%

Really pushing the fitness which is understandable

how often a week is that type of training done? And can I ask, how old is the trainer? Some trainers think that flogging the crap out of players and busting a gut for 2 hours running all night will make you fit. When they are actually doing far more damage and you will not gain any fitness from it. There is a way to obtain fitness for gaelic games, having 3km warm ups and then 4 x 1km runs followed by more running is not the way to do it. Everyone has their own interpretations and ideas about training, but that type of training belongs back in the 80s when lads thought if you just run and run, you'll get fit. My ideas would be totally and utterly different to that way of thinking.

BKWDR

We are three times a week, now it does change, we'll be up doing drills in weeks to come im sure.

I think the basis of it is, to manage the heart rate that you can go then rest for a short period of time then go again.

But I suppose i was just asking to see what other clubs or teams were doing as part of their preseason

Realt Dearg Sec

bruschi wrote: »

how often a week is that type of training done? And can I ask, how old is the trainer? Some trainers think that flogging the crap out of players and busting a gut for 2 hours running all night will make you fit. When they are actually doing far more damage and you will not gain any fitness from it. There is a way to obtain fitness for gaelic games, having 3km warm ups and then 4 x 1km runs followed by more running is not the way to do it. Everyone has their own interpretations and ideas about training, but that type of training belongs back in the 80s when lads thought if you just run and run, you'll get fit. My ideas would be totally and utterly different to that way of thinking.

I agree it sounds like too much long running, but to st they wouldn't get ANY fitness from it sounds like exaggeration, of course they'll be fitter from it even if it's not the most efficient or tailored to the game (injury risk is probably high doing that too)
what would you do? More Sprint/circuits?

Orizio

2 hours worth of long and short distance running three times a week?

Sweet jebus.

BKWDR

In fairness, running is a major part of the session but there is also circuits of core work too

bruschi

BKWDR wrote: »

We are three times a week, now it does change, we'll be up doing drills in weeks to come im sure.

I think the basis of it is, to manage the heart rate that you can go then rest for a short period of time then go again.

But I suppose i was just asking to see what other clubs or teams were doing as part of their preseason

Training I am involved in would be training 3 times a week. 2 sessions mid week which is no longer than an hour. All core work, and ball handling is included in the work (ie simple handpassing when running through ladders, catching the ball on the up in a sit up etc). Weekend then is on the field, session no longer than 90 minutes. This would consist of a warm up of 100m runs, increasing in pace, full stretching both static and dynamic, then reps in sprints, 3:1 ratio of resting to running, no longer than 5 minutes per reps. Would do ball drill work in between the reps which would be where the longer running happens but all with the ball, and end up with conditioned 5 a side type games for about half an hour.

Realt Dearg Sec wrote: »

I agree it sounds like too much long running, but to st they wouldn't get ANY fitness from it sounds like exaggeration, of course they'll be fitter from it even if it's not the most efficient or tailored to the game (injury risk is probably high doing that too)
what would you do? More Sprint/circuits?

sorry, yeah shouldnt have said you wouldnt get any fitness from it. Just you wouldnt get effective fitness. Going for 2 hours and then 2 days later doing the same will not improve fitness though. Take Stephen Hunts advice on the rest! Injury risk is high, but fatigue is the biggest factor, and you will have players being deflated and over training too soon after a tough session.

Realt Dearg Sec

bruschi wrote: »

Training I am involved in would be training 3 times a week. 2 sessions mid week which is no longer than an hour. All core work, and ball handling is included in the work (ie simple handpassing when running through ladders, catching the ball on the up in a sit up etc). Weekend then is on the field, session no longer than 90 minutes. This would consist of a warm up of 100m runs, increasing in pace, full stretching both static and dynamic, then reps in sprints, 3:1 ratio of resting to running, no longer than 5 minutes per reps. Would do ball drill work in between the reps which would be where the longer running happens but all with the ball, and end up with conditioned 5 a side type games for about half an hour.



sorry, yeah shouldnt have said you wouldnt get any fitness from it. Just you wouldnt get effective fitness. Going for 2 hours and then 2 days later doing the same will not improve fitness though. Take Stephen Hunts advice on the rest! Injury risk is high, but fatigue is the biggest factor, and you will have players being deflated and over training too soon after a tough session.

I'd have said that at Junior level you'll have a massive drop out rate as well, lads are very enthusiastic about going back training on New Years Day when they have a big belly, but the reality of that slog sets in very quickly and lads will drop out before you even get a chance to play any games.

heroics

bruschi wrote: »

Training I am involved in would be training 3 times a week. 2 sessions mid week which is no longer than an hour. All core work, and ball handling is included in the work (ie simple handpassing when running through ladders, catching the ball on the up in a sit up etc). Weekend then is on the field, session no longer than 90 minutes. This would consist of a warm up of 100m runs, increasing in pace, full stretching both static and dynamic, then reps in sprints, 3:1 ratio of resting to running, no longer than 5 minutes per reps. Would do ball drill work in between the reps which would be where the longer running happens but all with the ball, and end up with conditioned 5 a side type games for about half an hour.

+1 This is the type of training we do as well. We had one "old School" trainer a couple of years ago that thought laps at a constant pace for an hour was a great session. Lads just stopped turning up. Training for GAA not marathons.

I believe training should be relevant to the game you are playing. I have a mate who runs marathons does 2 or 3 a year. He came to a training session and after 10 minutes he said he was wrecked. Reckons it was the constant stop start/change direction. He said for longer runs he just sets a pace and can stick to it for miles no problem

Sample session at the moment would be

1: Warm up - Combination of jog/dynamic and some static stretching
2: Drill - handpassing/kicking/tackling
3: Conditioned Game. Work for 2 minutes rest 30 secs. repeat 3 times. (losing team may do couple sprintsdepending on effort put in)
4: Fitness - for example Walk 5m, jog 20m, run 25m then repeat for x amount of time. This is increased to allow for progression.
5: Body weight circuits.
6: Drill - handpassing/kicking/tackling
7: 10 * 45m runs. 2 to 1 rest to work

Whole session not inc warm up is a max of 1 hour. We train twice a week and once at weekends. Generally the weekend session concentrates on conditioned games/drills etc

slingerz

in athletics terms a GAA player is more akin to an 800M athlete than a sprinter or a long distance runner. a mixture of pace and endurance.

as regards the fitness training, players will need a base building phase of endurance running and then a sharpening phase using intervals, repeats, suicides etc.

obviously a boring training routine will disinterest players so including conditioned games will help as will drills but the hard slog is a necessary evil too

celticbest

Dublin Junior Ten Football

Tuesday :
10 min Warm up
25 mins. spin
25 mins. TRX
10 min Warm down

Tursday:
10 min Warm up
2 sets of 10 x 100m sprints = 2km, similar to bleep test except it’s against yourself week on week.
Usual small sprints, limbering exercises for the rest of the session.
10 min Warm down

Sunday:
10 min Warm up
Ball skill & drills session
10 min Warm down

Each session usually lasts about an hour to an hour 10 mins. in total.

nice_guy80

slingerz wrote: »

in athletics terms a GAA player is more akin to an 800M athlete than a sprinter or a long distance runner. a mixture of pace and endurance.

as regards the fitness training, players will need a base building phase of endurance running and then a sharpening phase using intervals, repeats, suicides etc.

obviously a boring training routine will disinterest players so including conditioned games will help as will drills but the hard slog is a necessary evil too

A necessary evil for some players, who don't look after themselves

Our football club is back, hurlers next week.
I'm not going near them for a month, hopefully.
I told the management that too.
Frick them. I'm in better shape now than I will be in the middle of the championship

ultrapercy

BKWDR wrote: »

I know its a wide open question. We didn't really stop last year and kept some strength and conditioning going over the winter but preseason training started back last week and just want to know where other Junior teams are doing level wise and drills wise.

We are mostly doing running mixed with core work.

A warm up of about 3km then some small sprint work.

Then 4x1km runs with little rest in between. Mixed with circuit training - 30/40 seconds of plank / push up / sit up / crawl / burpees etc ...doing a few rounds of that.

Back to running and then if there is time at the end a bit of ball work or a possession football game. This in total can last about 1.30 to 2 hours.

What are other teams doing?

This seems to be good well rounded base training for the level your at. If the training gets more specific as the season gets closer ie. the introduction of sprint and drill training then I think it will result in good fitness results. However if this training is carried out season long it will result in stagnation and staleness. I imagine the low intensity strength based nature of your present training is to give you a solid platform to allow you to do the more specific injury and fatigue free. Despite all the new ideas in sport science hard graft is still the foundation. The 800 meter runners that GAA players are often compared to run over 100 miles a week in winter as base training,even at local level mid distance runners run up to 100 miles per week with strength and core focus sessions as well.

mullyboyee

Any sprints longer than 20 metres are pointless as they have no relevance to a match situation. The aim should be to develop an ability to recover fully before setting off on a max sprint again as this is what happens in matches.

For this to be able to happen there should be ample time between reps. For example sprint twenty metres and use a slow walk back to the start as recovery.

nice_guy80

mullyboyee wrote: »

Any sprints longer than 20 metres are pointless as they have no relevance to a match situation. The aim should be to develop an ability to recover fully before setting off on a max sprint again as this is what happens in matches.

For this to be able to happen there should be ample time between reps. For example sprint twenty metres and use a slow walk back to the start as recovery.

Isn't the work rest ratio something like 1:5 for sprints? Or even more

Realt Dearg Sec

nice_guy80 wrote: »

Isn't the work rest ratio something like 1:5 for sprints? Or even more

Depends on all sorts of variables. Certainly that isn't reflective of a match situation though. Early in sprint training you're probably right, takes huge discipline to maintain the long recovery, oddly enough.

Inspector Coptoor

BKWDR wrote: »

I know its a wide open question. We didn't really stop last year and kept some strength and conditioning going over the winter but preseason training started back last week and just want to know where other Junior teams are doing level wise and drills wise.

We are mostly doing running mixed with core work.

A warm up of about 3km then some small sprint work.

Then 4x1km runs with little rest in between. Mixed with circuit training - 30/40 seconds of plank / push up / sit up / crawl / burpees etc ...doing a few rounds of that.

Back to running and then if there is time at the end a bit of ball work or a possession football game. This in total can last about 1.30 to 2 hours.

What are other teams doing?

That is garbage training.
Your coach should be fired

heroics

nice_guy80 wrote: »

Isn't the work rest ratio something like 1:5 for sprints? Or even more

We use 1:5 or longer for sprints if we are trying to work on speed. ie quickest time over 20 - 40m

For GAA and rugby in pre season we generally use 1:3 work:rest. this is to try and train for speed repeat-ability (Endurance).