March 2015

Morning in the city

in Photography/Travel

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Explosive Speed For Football Session: 1

in Coaches/First Touch/Fitness/Individual Sessions/Players/Tips

Having explosive speed in football can be a lethal weapon. Many modern day teams build their whole ethos around attacking with quick, positive passing and raw speed. Liverpool are the perfect example while Gareth Bale has built a pretty decent career on pure explosive pace.

“When I was younger my dad told me I wasn’t the quickest and that I had to work hard on it, so ever since then I have done a lot of speed work.

You can’t turn yourself into a speed machine, but you can make small differences by being a step ahead in your mind,” Frank Lampard

Although nature will  determine which of have the muscle fibres capable of carrying us to Olympic glory there is nothing from stopping us from becoming faster than what we are right now.

Drill for building explosive speed

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Three different types of movement in this the exercise with high concentration on touch improve speed, coordination and passing ability under maximum speed intensity of the player.

This exercise can be use in individual session but also in team training.

Important part of improving speed is low number of repetition with evolving the highest possible speed of individual player.

How to cook a dinner?

in Lifestyle/Travel

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The Recipe

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Recipe

Nam liber tempor cum soluta nobis eleifend option congue nihil imperdiet doming id quod mazim placerat facer possim assum. Typi non habent claritatem insitam. Ero eros et accumsan et iusto odio dignissim qui blandit praesent luptatum zzril delenit augue duis dolore te feugait nulla facilisi. Nam liber tempor cum soluta nobis eleifend option congue nihil imperdiet doming id quod mazim placerat facer possim assum.

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The Independence

in Lifestyle/Travel

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Blandit praesent luptatum zzril delenit augue duis dolore te feugait nulla facilisi. Nam liber tempor cum soluta nobis eleifend option congue nihil imperdiet doming id quod mazim placerat facer possim assum. Typi non habent claritatem insitam; est usus legentis in iis qui facit eorum claritatem. Investigationes demonstraverunt lectores legere me lius quod ii legunt saepius. Claritas est etiam processus dynamicus, qui sequitur

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Explosive Power for youth players

in Coaches/Fitness/Individual Sessions/Players/Tips

Players and coaches often overlook the importance of building explosive power during training, which seems crazy when we look at how important it is in modern day football.

A lot of this comes down to a simple lack of knowledge or understanding about what power training can bring to your game. An increase in pace over a short distance, the ability to reach maximum speed in the shortest amount of time and the ability to change direction quicker and sharper are all important aspects of breaking through tough well drilled defensive lines and can be improved with the right session plan.

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Many clubs have taken to hiring specific strength and conditioning coaches to achieve these results but there really is no need. These tasks can be given to players to do on their own time if you as a coach are restricted to minimal training time each week.

Medicine Ball Lunge 

The medicine ball lunge is a highly effective exercise for building explosive power and enabling players to generate their maximum explosive output.

Depending on the physical stature and age of the player, a light weight of 2, 3 or 4kgs should be used when completing the exercise.

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Duration : 15-20 second max

The intensity of this exercise is extremely high and players start with a sharp knee up to their chest before going into a deep lunge, throwing the ball at the same time.

Players alternate legs in order to work both evenly and have equal balance and power on both sides of their body.

The power output of this exercise is generated using the whole body, starting from the toes travelling all the way through their body and driving the medicine ball throw.

If a player does this exercise only using their hands, they cannot improve their explosive power effectively. The power must come from their entire body weight. A highly complex and advanced exercise that will enable players to achieve their optimum levels of explosive power during a competitive match.

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