Off the back of the pre-season training starting up for most, if not all, footy clubs at the moment, here's what a perfect pre-season training team training session would look like IF I had total control over the team and session:
Before hitting the track everyone goes through the Be-Activated Zone 1 Activation Points with Diaphragmatic Breathing then run out as a team. This should take about 5mins.
In small groups or pairs (depending on how many footy's you have), make sure you get 100 - 200 touches (kicks + handballs) on your bad side and 50 - 100 on your good side. This should take about 7 - 8mins.
As a team do a lap plus some tempo runs with dynamic mobility drills thrown in at each end starting with ground based movements and progressing to standing movements as you progress through the warm up. This should take about 5 - 7mins.
Core and muscle temperature should now be raised with a light sweat so now it's time to prime the nervous system for the intense training ahead.
Now I'd set up stations for stiffness and single leg reactivity and break the team into 2 groups. Each station would have 2 - 3 exercises and performed for 3 - 5mins each station so 6 - 10mins total.
So all up from start to finish the prep work should take about 30mins but you've actually trained physical traits in this time in muscle activation, joint mobility, skill development, lower leg stiffness and single leg reactivity.
Now to the actual nuts and bolt of the session.
Next up is acceleration work over 10 - 20m for 5 - 8 sets with full walk back rest for 1min for every 10m covered per set (i.e. 10m = 1min, 20m = 2mins etc). You can do more stationary skill work between sets if you wish.
Next up we can work agility and change of direction with some small sided handball games in tight confines for 20 - 30sec intervals x 2 - 4 sets and then resting while other teams go.
Even though you'll have been training for 45mins or so by now there still should be limited fatigue build up as we've been predominantly working the alactic energy system which is covered with no longer then 10sec work periods with full rest so we're definitely going for quality over quantity here.
Next up you can throw some skill development in here with a good idea, depending on numbers, to run 2 drills at once. So use a bigger drill and a smaller drill and alternate your groups every 3 - 5mins. I think coaches can stick with some drills for far too long and players lose interest and get a bit bored. When setting up drills though try and make sure that players will get adequate enough rest for skills to maintained at a very high level. You can't improve technical aspects of any sport under fatigue, especially if you're skill level is low already. Fatigue will simply make skill level worse and no one gets better, no one gets fitter and they just get tired.
So after your skill work which may take another 30mins or so, I would now suggest you do whatever aerobic work you have planned because now it won't interfere with skill and speed, traits that can only be improved in a fully non-fatigued state.
To warm down you can go through some more dynamic or static stretches and finish off with some more deep breathing to get your players back into a parasympathetic state from a nervous system point of view which will get them into recovery mode straight after training.
To see how all this looks in an actual program then definitely check out the Ultimate Footy Training Manual on sale NOW!
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