Charlie Baker

[Football Strength & Conditioning @FootballSCcoach]

Aerobic conditioning is important for speed, it will not make athletes slower

The aerobic energy system is a major contributor to recovery between high intensity efforts

So, aerobic conditioning can aid athlete's in maintaining sprint speed throughout a 90 minute game

[Football Strength & Conditioning @FootballSCcoach]

During acceleration the quadriceps are more involved in propulsion due to the greater degree of knee flexion on ground contact

This allows programming compatability with conventional strength training exercises with a larger ROM e.g squat, deadlift & Olympic lifting variations

[GameDay @GameDayStack]

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[Football Strength & Conditioning @FootballSCcoach]

The neutral adaptations of compound exercises such as deadlift will be more prolonged & pronounced when in comparison to less complex exercises such as a leg curl

Especially for younger training ages or athlete's returning to play from a long period out of the sport

[Football Strength & Conditioning @FootballSCcoach]

Athletes need to ensure positive levels of adaptation when training, this can be ensured through changes in training variables to avoid accommodation

However, the new training stimulus imposed needs to be specific & have a simular carry over to the physical adaptation required

[Football Strength & Conditioning @FootballSCcoach]

Adaptations only occour through the stress that are imposed within a training program

To gain positive adaptations, training load should be above the current volume or intensity that the athlete is accustomed to. However, when training progresses so will adaptive training load

[Football Strength & Conditioning @FootballSCcoach]

Athlete's should always be exposed to sprints, jumps & plyometric to develop power throughout the season

Advanced methods such as chains or bands can be used to develop maximal effort/explosive strength but do require appropriate strength levels & dosed in limited quantities

[Football Strength & Conditioning @FootballSCcoach]

Training is a balance between fatigue & recovery, unplanned accumulation can have negative effects on performance

Excessive amounts of fatigue above an athletes threshold tolerance during periods of increased training or competition will increase the risk of injury & illness

[Football Strength & Conditioning @FootballSCcoach]

Dom's ⚽️

If an athlete is sore or has DOMS from excessive eccentric loading leading to a pitch based session, this can be an indication of too much too soon

This can be a programming & progression error, progress appropriately & use the minimum effective doseage

[Football Strength & Conditioning @FootballSCcoach]

If the season has stopped temporarily, athletes need to ensure they return to the pitch "ready to train"

- Accumulating lower intensity running volume

- Include Higher Intensity running speeds

Using "extensive runs" & "Tempo runs" will prepare the body without carrying fatigue

[Football Strength & Conditioning @FootballSCcoach]

Strength Training ⚽️

Resistance training can be very positive for athletic development, through enhancement of:

- Neural drive & output

- Postural awareness

- Fast twitch muscle fibers

- Recruitment of high threshold motor units

- Intramuscular & Intermuscular coordination

[Football Strength & Conditioning @FootballSCcoach]

Athletes can always have plyometrics & specialised strength exercises implemented within their training program

Waiting until athletes are "strong enough" or have a x2 weight squat can hinder athletic adaption & development

[Football Strength & Conditioning @FootballSCcoach]

Sleep Strategy (2) 💤

Athletes should optimise exposure to the sunlight & darkness to aid sleep & reduce the negative effects of deprivation

- Exposure to light at the correct times

- Avoid blue light from devices at night

- Sleep in complete darkness

#Sleep

[Football Strength & Conditioning @FootballSCcoach]

Poor Squating ?⚽️

Many athletes can have issues with performing correct squat machanics, this is often due to poor knee tracking, restricted ankle joints & issues with hip mobility

An extensive strength program focused on SS variations can help athletes squat optimally

[Football Strength & Conditioning @FootballSCcoach]

Great post! 🙌

Very Important ⚽️

SSG's will greatly benefit the physical, technical & tactical demands of football

They will also provide the mental intensity & alertness which is required for competitive athlete's

[Football Strength & Conditioning @FootballSCcoach]

Sleep Strategy (1) 💤

Create habits to optimise sleep & reduce the negative effects of deprivation

- Avoid consumtion of caffeine in the afternoon

- Sleep in cool temperatures

- Consume higher percentages of carbohydrates at night

- Have a regular sleeping pattern

#Sleep

[Football Strength & Conditioning @FootballSCcoach]

The gastronemius has a vital role in running by extend or plantarflex the foot & assist in flexing the knee

As a bi-articular muscle, the gastroc along with the achilles tendon will assist with energy transfer between the two structures

How & why to train the calf muscles👇

[Football Strength & Conditioning @FootballSCcoach]

Prioritize Training Adaptation ⚽️

In order to adapt, an athletes training session should be programed around the capacity or skills that is aimed to be improved

There must be a specific goal identified & training stimulus emphasised, with a possible secondary objective included

[Football Strength & Conditioning @FootballSCcoach]

Studies show the importance of squad size, rotation & post match recovery during intense schedules.

But, what are the effects of a congested fixture list for an athlete ?

- Immune function↘️

- Stress recovery ↘️

- Physical performance ↘️

- Muscle injury rates increase ⚠️

[Football Strength & Conditioning @FootballSCcoach]

20/21 Season ⚽️

This season will have long periods of congested fixtures, with 1 or 2 games a week frequently

The priority will be reducing injury rates & performance maintenance

It's essential to have larger squads, player rotations, injury prevention & recovery strategies