Transcript pphh - futsal coaching crew

AFC COACH EDUCATION
FUTSAL AND FITNESS
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DEFINITION
• An overall measure of physical attributes including
cardiovascular endurance, muscular strength and
endurance, body composition and flexibility
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COGNATION
Simply this – many committed, hard-working players struggle to
achieve their ambitions because they’re unable to identify which
aspects of fitness they may be lacking in.
That means they can’t adjust their training and conditioning to
address these weaknesses.
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NON COTACT SPORT
• Even though Futsal is considered a "non-contact sport",
players take as much abuse as some "contact sports". To stay
competitive players must be able to sustain a high level of
performance in an ever-increasing physical game.
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EXPLOSIVE MOVEMENTS
• Futsal involves repeated of high intensity reaction and sprints.
Muscle fibers are primarily responsible for these explosive
movements. At the same time the anaerobic (short term) energy
system provides most of the power supply.
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GROSS AND FINE MOTOR SKILLS FOR FUTSAL
Special needs Futsal u 10 player often lack gross and fine motor
skills
Gross motor skills refer to the use of the legs and arms
Functional skills can be taught in combination with gross
motor skills such as running and movement with
coordination
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HOW IT WORKS ?
Nowadays competitive Futsal operates at such a high level that
you can’t turn in a medal-winning team simply by competing
regularly, and supplementing this through training that relies on
doing more of the basic activity.
Gaining with Multiple sports
Runners need to do more than just run
Cyclists need to do more than simply ride their bikes for longer
distances
Swimmers need to train outside of the pool…
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DIFFRENT TYPE OF CODITIONING PROGRAMME
On average countries with high level of Futsal have different kinds of
priodization for conditioning programs.
aerobic
anaerobic
weight
weight
anaerobic
aerobic
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NINE KEY ELEMENTS OF FITNESS
The 9 Key Elements of Fitness breaks down the concept
of ‘fitness’ into each one of its parts, devoting a full
chapter to describing and explaining each element as
follows:
1. Strength
2. Speed
3. Agility
4. Balance
5. Flexibility
6. Local Muscle Endurance
7. Cardiovascular Endurance
8. Strength Endurance
9. Co-ordination
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1. STRENGHT
The extent to which muscles can exert force by
contracting against resistance
(holding or restraining an object or person)
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STRENGHT
HOW TO DO IT ?
1. BASIC RECORD TEST
2. PERSENTAGE OF HEAVINESS
3. REPETITION
4. RECOVERY HEART RATE
5. SETS
6. Explosive and fast
especially for Futsal not light weights and too many repetition as
power lifting
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STRENGHT
There is no doubt that a strength program has
an important role in injury prevention.
The first thing to check is the muscular balance of the players. Any
imbalance can contribute directly or indirectly to an injury.
A difference between opposing muscle groups (the quadriceps and
hamstrings), between two sides of the body, or between the upper
and lower halves of the body should all be addressed.
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STRENGHT
A Futsal strength program should include
exercises that train all major muscle groups
with special emphasis on those muscles
used in specific Futsal movements.
Compound, closed-chain movements
should be done to strengthen the lower body.
This can include Leg Presses, Squats,
Dead lifts and Split Squats or Lunges.
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STRENGHT
• The major focus of the strength program should be
on the lower body, since it performs most of the
body's movements.
However, the upper body training cannot be left out of the program.
The upper body should be trained using compound movements like Chest
presses, Shoulder presses, Lat Rows, Pull Ups, and Pull downs.
Additional exercises including, hip flexion, calf raises and shoulder raises can compliment the
compound movements.
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STRENGHT
• There are some additional exercises that should be
included to train explosive type movements.
Therefore, variations of these movements, which are
much easier to learn, can be incorporated.
Exercises like power cleans push presses, high
pulls and push jerks will help to develop
explosiveness as well as movement patterns that
simulate explosive motions.
•
These exercises can be done using standard actions.
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2. POWER
The ability to exert maximum muscular
contraction instantly in an explosive
burst of movements
(jumping or sprint starting)
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POWER
Quick movement where the body is propelled either
upward or outward; explosive strength; performance
of work accomplished per unit of time.
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3. AGILITY
The ability to perform a series of explosive power
movements in rapid succession in opposing
directions
(zigzag or break movements)
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4. BALANCE
The ability to control the body’s position
(e.g. Stationary - dribbling position)
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5. FLEXIBILITY
The ability to achieve an extended range of motion
without being impeded by excess tissue, such fat or
muscle
(Executing a leg split)
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6. LOCAL MUSCLE ENDURANCE
A single muscle’s ability to perform sustained work
(e.g. rowing or cycling)
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7. CARDIOVASCULAR ENDURANCE
The heart’s ability to deliver blood to working muscles
and their ability to use it
(e.g. running long distances)
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8. STRENGTH ENDURANCE
A muscle’s ability to perform a maximum
contraction over a longer period of time
(explosive rebounding through an entire Futsal game)
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9. CO-ORDINATION
The ability to integrate components so that
effective movements are achieved
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FITNESS TEST
There are many components of fitness which is important
for success.
In Futsal, they are close in their relative importance. Having
a very good aerobic fitness level is a very important
attribute, being very quick and agile is also very important.
These following tests reflect this all-round
fitness requirement for Futsal:
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AEROBIC
SHUTTLE RUN (BEEP)
The shuttle run (beep) test is usually the most
appropriate for testing a Futsal player.
Take note: Aerobic fitness is a very important component of fitness for FUTSAL. The
test should be performed indoor on the same surface that the game is played on.
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ENDURANCE TESTS
the Aerobic Energy System
20 meter Shuttle Run Test
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SHUTTLE RUN (BEEP)
• description: This test involves continuous running between two lines
•
•
20m apart in time to recorded beeps. For this reason the test is also
often called the 'beep' or 'bleep' test. The time between recorded beeps
decrease each minute (level). There are several versions of the test, but
one commonly used version has an initial running velocity of 8.5 km/hr,
which increases by 0.5 km/hr each minute.
scoring: The players score is the level and number of shuttles reached
before they were unable to keep up with the tape recording.
This score can be converted to a VO2max equivalent score using.
•equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, prerecorded audio tape, tape recorder, recording sheets.
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SHUTTLE RUN (BEEP)
considerations:
As the audio-tapes may stretch over time, the tapes need to be calibrated
which involves timing a one-minute interval and making adjustment to the
distance between markers. The recording is also available on compact
disc, which does not require such a stringent calibration, but should also
be checked occasionally.
This test goes by many names, though you need to be careful as the
different names also may signify that these are different versions of the
test. Therefore you need to be wary when comparing results or comparing
to norms.
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FILIXIBILITY
The sit and reach test can be done for lower back and
hamstring flexibility.
Flexibility is important in terms of being injury free and being able to move freely
around the court.
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FILIXIBILITY
•
•
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Sit and Reach Test (simple ,cheap, fast)
description : This test involves sitting on the floor with legs out
straight ahead. Feet are placed flat against the box. Both knees are
held flat against the floor by the tester. The player leans forward
slowly as far as possible and holds the greatest stretch for two
seconds. Make sure there is no jerky movements, and that the
fingertips remain level and the legs flat.
scoring: The score is recorded as the distance before (negative) or
beyond (positive) the toes. Repeat twice and record the best score.
The table below gives you a guide for expected scores (in cm) for
adults
equipment required: sit and reach box (or a ruler can be used, held between the feet)
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FILIXIBILITY
men
women
super
> +27cm
> +30cm from sole
excellent
+17 to +27 cm
+21 to +30cm
good
+6 to +16 cm
+11 to +20cm
average
0 to +5 cm
+1 to +10 cm
fair
-8 to -1 cm
-7 to 0 cm
poor
-19 to -9 cm
-14 to -8 cm
very poor
< -20 cm
< -15cm from sole
validity: This tests only measures the flexibility of the lower back and hamstrings.
advantages: it is a cheap, easy and quick test to perform.
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STRENGTH AND POWER
• Maximal strength tests for specific exercises should
be conducted.
Strength and power tests should also be done to determine strength levels and
to monitor strength changes in conjunction with training programs
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STRENGTH POWER
Anaerobic Energy System Tests
•
•
•
•
•
1-RM Tests (Repetition maximum tests)
description : One repetition maximum tests (1-RM) is a popular method of
measuring isotonic muscle strength. It is a measure of the maximal force a
subject can lift with one repetition. The players chooses subsequent weights
until they can only repeat one full and correct lift of that weight.
equipment required: Free weights (barbells, dumbbells) or other gym
equipment.
advantages: the required equipment is readily available in most gymnasiums.
comments: The test results will be specific to the equipment used and the
technique allowed, so is best used for test-retest measures. Also sometimes
used is a 3-RM or other numbers. These greater reps would require less weight
and may be considered less dangerous.
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SPEED
SPRINT TIME OVER 2OM
•
Sprint time over 20m, with a split times for the first 5 & 10m should be done if
possible.
Acceleration is very important in FUTSAL. Most running is conducted over a short distance.
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SPEED
Sprint Test
description: The purpose of this test is to determine maximum running
speed. It involves running a single maximum sprint over a set distance,
with time recorded. The test is conducted over different distances, such
as 10, 20, 40 and/or 50 meters or yards. It is usual to give the players an
adequate warm-up and practice first, and some encouragement to
continue running hard past the finish line.
equipment required: measuring tape or marked track, stopwatch or timing gates, markers.
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SPEED
Futsal Sprint Test
rating
very good
good
average
fair
poor
men
<5
5 - 5.5
5.5 - 6
6 – 6.5
> 6.5
women
<6
6 – 6.5
6.5 -7
7 – 7.5
> 7.5
Time to run 35m (in seconds)
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AGILITY
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AGILITY
The G1agility test measures the ability to change
direction 180 degrees.
Also 90 degree turn test would be suitable for
FUTSAL.
The ability to quickly change direction is very important for FUTSAL.
In addition to a simple agility test, you could also incorporate a ball into the
testing as all movement on court is performed while dribbling the ball.
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AGILITY
G1 TEST
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AGILITY
G1 TEST
description: cons are set up 5 and 10 meters from a line. The player runs
from the 15 meter cone towards the line (run in distance to build up
speed) and through the 5 m cons, turns on the line and runs back through
the 5 m markers. The time is recorded from when the players first runs
through the 5 meter marker, and stopped when they return through these
markers (that is, the time taken to cover the 5 m up and back distance - 10
m total). The best of two trails is recorded. The turning ability on each leg
should be tested. The subject should be encouraged to not overstep the
line by too much, as this will increase their time.
equipment required: start/stop timing gates or stopwatch, non-slip running surface, markers
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AGILITY
G2 Test
• description: this test requires the player to run a course in the
shortest possible time. A standard G2 course is with four cones
placed on the corners of a rectangle 10 by 16 meter, with one more
cone placed in the centre. If the cones are labeled 1 to 4 around the
rectangle going along the longer side first, and the centre cone is C,
the test begins at 1, then to C, 2, 3, C, 4, then back to 1.
16 m
10 m
equipment required: marker cones, stopwatch, non-slip surface.
comments: The total distance run should not be too great so that
fatigue does not become a factor.
Start/finish
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AGILITY G2 TEST
16
10
Start ,finish
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With this information it will be easy for
coaches to have :
• Player selection
• Recognition
• Priodization
• General and specific planning
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THANK YOU
AFC
FUTSAL COACH EDUCATION
ALI . TARGHOLIZADE