How to prepare physically in a High Performance Football Academy
Preparing players physically in a High Performance Football Academy such as Casvi Football Academy is fundamental to maximise their performance on the pitch and prevent injuries. Below are some general recommendations for good physical preparation:
- Initial assessment: This will focus on the physical condition of the players. It should include aspects such as strength, endurance, speed and flexibility. This will make it possible to know the starting point of each player and to establish specific objectives to improve their performance.
- Planning: This should be done according to the individual and collective needs of the team. Planning should include the different components of physical training and take into account the competition calendar.
- Strength training: It should include multi-joint movements and plyometric exercises.
- Endurance training: Players must be able to maintain a high level of effort throughout the match. Therefore, it is recommended that they perform cardiovascular endurance and muscular endurance training.
- Speed training: Enables players to outpace their opponents and get to the ball faster. Recommended exercises should include sprints, changes of direction and acceleration work.
- Flexibility training: Static and dynamic stretching exercises before and after training should be considered as part of this training.
- Recovery: The best exercises to achieve this are walking or swimming. Also follow a balanced diet and get adequate sleep.
It is important to emphasise that each player is unique and that physical preparation should be tailored to his individual needs. For this reason, it is recommended that the planning and supervision of physical training is carried out by professionals specialised in football physical preparation, such as coaches or physical trainers.
How to conduct the initial assessment for the physical preparation of players in a High Performance Football Academy
In order to conduct an effective initial assessment of players in a High Performance Football School, the following steps can be followed:
- Identify the objectives of the evaluation: You must establish what you want to measure. For example, you may want to measure strength, endurance, speed, flexibility, agility, among others.
- Select the appropriate tests: For example, to assess strength, you can perform tests such as weightlifting or vertical jump. For endurance, continuous running tests, such as the “Cooper test”, can be used. For speed, sprint tests, such as the 40-metre test. And for flexibility, stretching tests, such as the “sit and reach test”.
- Prepare the necessary equipment: this includes weights, cones, stopwatches, tape measures, etc.
- Explain the tests to the players: Also how they are carried out and what is to be assessed in each test.
- Carrying out the tests: They must be carried out following the instructions and protocols established for each test. It is important to keep a record of the results obtained by each player.
- Analysing the results: This will allow us to know the physical condition of each player, identify strengths and weaknesses, establish specific training objectives and plan training accordingly.
How to plan training in a High Performance Football School like Casvi Football Academy
In order to physically prepare the players of a High Performance Football Academy such as Casvi Football Academy, the following steps can be followed:
- Set objectives: These should be adjusted to the needs and characteristics of the players and the team in general.
- Select suitable exercises and activities: It is important that they are adjusted to the characteristics and skill level of the players, and that they allow them to work progressively and systematically.
- Establish the duration and frequency of the sessions: Sessions should be long enough to allow for effective work, but also short enough to avoid burnout and overtraining.
- Design a progression plan: This will allow the intensity and difficulty of the exercises and activities to be increased gradually and systematically to avoid injury and overload.
- Include warm-up and cool-down: The first allows you to prepare your body for physical work, reduce the risk of injury and improve performance, while the second allows you to reduce the intensity and difficulty of the exercises and activities gradually and systematically to avoid injury and overload. The second reduces the intensity and pace of the work, aiding recovery.
- Supervise the training: It will be done by professionals specialised in football physical preparation, such as coaches or physical trainers.
- Evaluate and adjust the training plan: The aim is to make sure that the objectives set are being met and that the players are improving.
How strength training is carried out to improve physical fitness in a High Performance Football Academy
The following are some of the characteristics of the strength training sessions at Casvi Football Academy:
- Individualised planning: Age, level of experience, physical characteristics and personal goals must be taken into account.
- Multi-joint exercises: Examples include squats, deadlifts, bench presses, pull-ups and pull-ups, among others.
- Periodisation of training: This allows strength work to be planned and distributed over time. It also involves varying the intensity, volume and frequency of training throughout the different phases of the season.
- Use of progressive loads: A system in which workloads are gradually increased to improve players’ strength.
- Monitoring and recording progress: In this way, training adjustments and adaptations can be made.
- Combination with other types of training: Resistance, technical-tactical or flexibility training, in order to achieve an integral and balanced physical preparation of the players.
How to train endurance and speed at Casvi Football Academy
These are some of the strategies and methodologies used in Casvi Football Academy so that, thanks to endurance and speed, you can improve physically in a High Performance Football Academy:
- Endurance training: Such as low intensity aerobic training; anaerobic endurance training; football specific endurance training… Periodisation of training is also important.
- Speed training: Among them, maximum speed training; reaction speed training; acceleration training; and speed endurance training.
How flexibility training works at Casvi Football Academy
Flexibility training is included in the physical preparation of players in a high performance football academy such as Casvi Football Academy. Among them we find:
- Static stretching
- Joint mobility
- Stabilisation exercises
- Dynamic stretching
How recovery in fitness is promoted
Recovery is a crucial aspect of the physical preparation of players in a professional football academy. These are the main strategies to achieve this at Casvi Football Academy:
- Adequate rest: Players should sleep 7 to 9 hours a day to ensure adequate physical and mental recovery.
- Proper nutrition: A balanced diet, rich in essential nutrients, can help reduce inflammation, replenish lost nutrients and promote recovery.
- Hydration: Players should drink enough water before, during and after training and matches to replenish lost fluids.
- Massage and physiotherapy: These are important to reduce muscle stiffness and promote recovery after training and matches.
- Low-intensity training: Walking or stretching helps to reduce muscle tension.
- Contrast baths: These are carried out by alternating hot and cold water, which helps to reduce possible inflammation.