First off it is important to note some of the factors that go into planning the daily sessions. For the sake of this exercise we will assume the below factors.
- Last match was at home on the previous Saturday
- Next match is at home on the next Saturday
- MD+1 (Sunday) was an off day
- Roster made up of 18 field players and 4 goalkeepers
- Matches are 90 minutes and with FIFA Laws (3 subs, etc.)
We will break each session down into several different parts as listed below.
1. Goals for each session
2. Training variables and how to manipulate them
3. Example session with exercises included (including bouts, durations, rest)
4. Use of monitoring
Goals for Match Day -2 (Speed)
As we progress onto md-2 we need to take into account all the work that came before and that we have a match in two days. This means we start the recovery process within this session. This doesn't mean it is a light training session, we can still work and at a high intensity but need to control the variables. Also, note that SPEED doesn't mean loads of HSR or sprint, it merely means speed of action, thought, or decision making. This is a great session to reaffirm tactical principles within groups or the collective. Often times this is great session to train the transitional moments as they work well within the framework of short, intense work over bigger spaces with longer rest periods. Use the rest periods to coach.
Training Variables for Match Day -2 (Speed)
If you are wanting detailed definitions for each variable please refer back to some of my older work. In this post I want to talk about about the why behind each variable. Below are the variables and the reasoning for each.
Load: Moderate. This is still a day for work but in short, intense bouts. It's key to control the below variables to keep the load in a desirable range.
Duration of session: Moderate. To control loading we keep this session around 60 minutes. The easiest way to achieve this is to progress as normal through your session but do not include any training game at the end.
Duration of exercise: Very short. We are asking for maximum effort and intensity over a short period of time. For example we could organize a drill where the team wins the ball and counters but must score within 7 seconds. This achieves everything we are looking for within the session.
Duration Rest: Long. We want the players to fully recover between bouts.
Density - Low. Due to the nature of short bouts and long rest periods.
# of player per exercise: Moderate to High. This is more dependent upon tactical focus for the session. We mainly want to stay away from small space work.
Size of space per player: Moderate to Large. Again, dependent upon tactical focus.
Repetitive Finishing: No. This should have already been achieved and we are getting to close to the match for this type of explosive repetition.
Isolated Running: Only if individuals need sprint exposure as they haven't obtained it yet through the week.
Example Session MD-2 (Speed)
The above session gives specific examples of exercises that can be used and how to use the variables to control the amount of stress you expose the players to.
Using Monitoring MD-2 (Speed)
The best use of monitoring technology (GPS/HR) is used as a series of check and balances. Did the training session meet my predetermined goals? We can use these excellent tools to find out if we need to adjust the session the next time we run it or if we need to make adjustments for the rest of the week. For example, if our goal was to limit sprinting but the GPS showed the team covered a lot of sprint distance in our passing exercise then we need to adjust. First we may need to change the work that was planned for the following day so we do not run into any issues. Secondly if this passing exercise is something we wan to repeat we need to make changes. This might mean making the spaces smaller to limit sprinting or shifting the exercise to a different day of the week.
For MD-2 we want to keep volumes (total distance) low but have exposure to HSR and sprint. This doesn't mean high volumes of each of these metrics. An activity graph should have a lot of peaks but long troughs in between each. This day is often misunderstood and ends up being a session made up of all HSR and sprint. We have to plan the session carefully so this doesn't happen.
Thanks for taking the time to read. Tomorrow we will work through MD-2 (Speed Reaction). Until then have a great day and reach out if you have questions.
Take care,
Josh
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