PowerPoint Presentation

8 WEEKS TRAINING PROGRAM

1ORGANIZERMUZAMMIR

ASSISTANT ORGANIZERFARAH ADILA

COACHSHARIFUDDINSHUKRIYUSZAIRI

MANAGERNUR SRIARYANTI

1.0 INTRODUCTIONThis programme are design to define and develop new talent at school.

POPULATION2 teams (24 players among form 1 students)

At the end of the programme, student will be able to :

Mastering the basic skills in soccer.Know their own role/position in the team.Expose in the rules and regulations of the games.Improve their performance.Can compete with other teams at the same age.

2.0 PURPOSE

UPPER BODYHeadingChesting

LOWER BODYKicking (dead ball and moving ball)DribblingPassingReceivingShooting

3.0 MOVEMENT ANALYSIS3 MAJOR SYSTEM1) ATP PC systems for high intensity short burst.2) Anaerobic glycolysis3) Aerobic system for long effort4.0 PHYSIOLOGICAL ANALYSISBREAKFASTPiece of fruit,bowl of oat or porridge, 3-4 slice of wholemeal bread toasted with small amount of butter/ olive oil spread/jelly/jam, glass of fresh juice (not concentrated)

SNACKPiece of fresh fruitPlain yogurt2-3 fig of biscuit/cookiesSAMPLE DAYS DIET FOR A SPORT PLAYER IN TRAINING5.0 NUTRITION FACTORSLUNCHTuna or grill chickenBagel, baguette etc (prefered wholemeal)Mix salad with olive oil and lemon juice dressingGlass fresh fruit juice or low fat milkLow fat or bran muffin1-2 bananasSNACKBag of nuts and raisin (such as almond, pecan, hazelnut etc)DINNERLarge serving rice or pastaTomato sauceGrill fish, chicken or lean beef minceLarge mixed vegetable salad with dressingSmall serving of ice cream and strawberriesMAJOR INJURYMINOR INJURYANKLECALFKNEEBROKEN LEGHAMSTRINGTESTICULAR CANCERHEADSHOULDERARMFOOTHIPTHIGHILLNESSARCHILLESGROIN6.0 INJURY ANALYSISSpecial needs of the young playerTraining issuesCompetition issuesSpecial issues and eating strategies.7.0 SPECIAL CONCERNSchool lead team Since standard 4Primary school8.0 TRAINING STATUS

FITNESS COMPONENTEVALUATION TESTAerobic EnduranceYo-yo Intermitent Endurance TestAnaerobic EnduranceRunning- based Anaerobic Sprint TestAgilityIllinois agility run testBalanceStanding Stork Test BlindBody CompositionBody fat percentageCoodination Hand-eye coordinationFitness GeneralWilf Paish Football Tests9.0 PHYSICAL TESTING & EVALUATIONFITNESS COMPONENTEVALUATION TESTFlexibilitySit & Reach TestPsychologySport Competition Anxiety TestReaction TimeRuler Drop TestStrength - CoreCore Muscle Strength & Stability TestStrength - ElasticStanding Long Jump TestStrength - GeneralBurpee TestSpeed & Power40 metre Multiple Sprint TestTO MAKE THE TEAM CHAMPION UNDER 1510.0 PRIMARY RESISTANCE TRAINING GOALNatural abilitySpeed/stamina,reaction/ability and strength/coodination.

Individual soccer skillsdribbbling/, throwing,passing/accuracy,tackling,defense,trapping/control.

Team playField sense/ position, attitude/coachability,desire/hustle11.0 TEST SELECTION & ADMINISTRATIONSTICK WITH TRAINING GOAL AND INCLUDE:SpecificityTraining in passing, dribbling,shooting,defending,and attacking in soccer.

OverloadIncreasing intensity of time, load, repeatition of training.

Progression Easy harderShorter - longerSmaller bigger

12.0 PROGRAM DESIGN

WARM-UP AND STRETCHINGGeneral aerobic exerciseJoggingSkippingRunning backwardSide stepping

Static streching exercise

(focus on the : groin, hamstring,quadriceps,calves)

AGILITY6 Soccer agility drillsWeave in weave outFollow the leaderBox drillMini shuttleSuper shuttleSlalom

PLYOMETRICSA session might contain between 10 & 15 sets of 8 repeatitions in totalJump runningBounding RicochetsLateral jumpsDepth jumps

STRENGTHCATEGORIESEXERCISESUpper body push horizontalBench press; Push-ups; DB bench press; dips Upper body pull horizontal Cable row; T-bar row; DB row; supine row; YTWL Upper body push verticalPress; Push Press; DB Press; DB Flys Upper body pull verticalChin-ups; pulls-ups; lat-pull down; pull-over Knee dominantSquat; Front Squat; Split squat; lunge; lateral lunge; step-upHip dominantDeadlift; RDL; Hip thrust; R. Hyper; Hyper; GHR; Nordic curl

AnkleStanding and seated calf CoreRoll-out; leg lifts; curls; side bridge; full-contact twist; pallof press; chops; MB throws; high-rep curls

Goal WorkIntensityInterval Rest Interval

NeuromuscularPower Maximum 6-15 seconds Complete (2-5 minutes)

AnaerobicPowerJust Below Maximum 30-45 seconds2-5 minutes

AnaerobicCapacity High 60-90 seconds60-90 seconds

Aerobic PowerAbove maximum steady state 2-5 minutes 2-5 minutes

Aerobic CapacityAt/near maximum steady state 8-20 minutes 4-10 minutes

Method NameVolume Per Workout Frequency Intensity Lactate

Miles Build Champions (Extensive Endurance) How Long Do You Have

6-7 days/week+

130-150

1.5-2 mmol

Tempo Training (Intensive Endurance) 1-3 hours

3-4 days/week

150-160

2-4 mmol

Sweet Spot Training1-3 hours

3-4 days/week

155-165

2-4 mmol

Threshold Training1-3X10-20 minutes/5- 10 rest

2-3 days/week

170-180

4-8 mmol

Method NameVolume Per Workout Frequency Intensity Lactate

Aerobic Capacity (VO2 max Intervals) 3-6X3/3 rest 1-2 days/weekVO2 max High

Anaerobic Power8-12X30-45 seconds/3- 5 rest

1-2 days/week

Max

Owww

Anaerobic Capacity8-12X60-90 seconds/60-90 rest

1-2 days/week

Max

Owww

Neuromuscular Training6-10X6-15/Full rest

Variable as hell

N/A

N/A

STAMINAPlayer need a combination of both aerobic & anaerobic fitness due to the nature of game & the type of movements the player need to perform.

AEROBIC ACTIVITYANAEROBIC ACTIVITYRunning at pace or lessPower running at speeds greater that pace.Jogging,skippingTackling & body contactWalking & half jogQuick sprinting & changing directionWalking & half jogging backwardsJumping & pushing off1Dribbling2Shooting3Control ( receiving )4Passing & understanding the game5Heading6Tackling and understanding the game7Goal keeping8Team play & understanding the game13.0 PROGRAM APPLICATIONBy the end of this program, talented students will be indentified and developed at school.Thus, they can improve their performance, skills, technic and tactical.

14.0 DISCUSSIONThis program : will interact this population to participate actively in soccer at the early age.complete with a lot of training strategy and student able to mastering soccer skills.

15.0 CONCLUSION

THE END..