Monifieth L.F.C

 

 

 

 

 

 

 

 

recruitment hot line 

 

0844 330 9081 

TRAINING

TAKES PLACE

ON THE

FOLLOWING

PLACES

AND TIMES

ALL NEW PLAYER'S WELCOME

winter training

under 11s & under 13s

tuesday  night

18:30

to

19:30

under 15s & ladies

wednesday night

18:30

to

20:00

at

pitskelly astro turf pitch

carnoustie

SUMMER TRAINING

UNDER 11s

UNDER 13s

UNDER 15s

HERE'S

SOME

STATS 

Football is not a continuous steady state sport - there are frequent changes in running speed and intensity of effort, plus various strength and power movements like tackling and jumping. Players, therefore, require a 'fuel mix' of aerobic and anaerobic energy to sustain performance. The aim of fuel mix training is to develop a capacity to generate energy and resist fatigue, so players can perform effectively for the duration of the game. The following table illustrates the typical movement activities during high level game:-

The intensity and the duration of an activity determines the extent to which each energy system is used. In general, certain activities can be classified as being fueled by aerobic or anaerobic energy...

The energy systems do not work in isolation - more often than not players rely on a fuel mix of anaerobic and aerobic energy at the same time

Aerobic Training
A sound level of aerobic fitness provides a platform for fuel mix conditioning. If you are unfit do not start your fitness plan with fuel mix drills - focus initially on aerobic (steady state) exercise and progress to interval training.. However, there is a limit to the level of fitness that can be achieved through steady-paced training - this develops the aerobic energy system and as we can see from above, it is vital that training also develops the anaerobic system.

The most effective method for developing fuel mix fitness for football is small sided games and interval training. These training modes can be predominantly aerobic or predominantly anaerobic. For example, the main fuel for 10 x 50m sprints with a 2 minute rest is anaerobic fuel, while 2 minutes of hard running seperated by 1 minute of walking relies more on aerobic energy.

 

Ladder Drills

Used to gain speed in footwork, lay out a rope ladder, or chalk out an area with approximately 15 inch squares. Combining ladders so that you go both forward and side ward's, will give you rapid results. The numbers indicate the order to run in.

1

2

3

4

5

6

Single leg run; aim to run on the ball of your foot, without catching the rope or chalk lines.  = Left foot   = Right foot

 

1    2

3   4

5   6

7   8

9   10

11   12

Double leg run; aim to run at speed through the rope ladder, pumping with your arms.  = Left foot  = Right foot

 

1     2

3     4

5     6

7     8

9     10

11   12

Double side step, run through the ladder in a sideways direction, with either double or single leg. = Left foot  = Right Foot

                                                                                    

		6		12		18
2 1	4 5	8 7	10 11	14 13	16 17	Ickey Shuffle, As with the double run, but this time every third step comes outside the rope. = Left foot  = Right foot
	3		9		15

         
                  ..                 ...         ... .. .....
 

1

2

3

4

5

6

Cross over's, Side step through the rope, taking your leading leg both in front and then behind the trailing leg.  = Left foot  = Right foot

By performing these drills in both directions, you will soon realize that you are better on one side than the other. Aim to work on your weaker side for greater improvements in your game.

 

Football is played in two main forms, firstly as a 90 minute game with a 15 minute half time rest period, or a more explosive 5 aside game. Being a sport that is constantly on the go, your fitness level and strength plays an important part in your game, however a high skill level on the ball and good knowledge of the game are also essential.