Chris Hattersley – MSc, BSc, CSCS, CES

Athletic Development For Youth Footballers

Overview

• Creating the modern day player.

• Long term athlete development for football.

• Performance profiling.

• Investigate mechanisms that regulate growth.

• Suggested athletic development programme through the phases.

Modern Day PlayerKey requirements;

-Play 50 games per season.

-Consistently cover 12km per game total distance & 1000m high intensity distance.

-Play 2 games a week over a 4 week period without performance dropping.

-Excellent short distance acceleration, 10 metre time < 1.2 sec.

-High strength-body mass ratio.

-Body fat < 10%.

-Implements good recovery practices & injury prevention methods e.g. good diet, yoga etc.

LTAD Model

Learning to train 9-11 years old Training to train 12-14 years old Training to compete 15-16 years old

Training to win 16-18 years old

Fundamental Movements Growth Management ScholarshipPreparation

Professional Development

Programme focussed towards multilateral development of

athleticism.

Main focus on managing growth / introducing players to more

intense programme.

Programme designed to prepare players for full time scholarship.

Full potential progressively achieved.

Teaching of fundamental movement skills.

Increased training time. Post-peak height velocity Comprehensive support from sport science and medicine

professionals.

Orientated towards enjoyment. Adolescent growth spurt. Gradual progression in training overload.

Advanced physical training techniques utilised.

Main adaptations are neuromuscular.

Structural adaptations driven by increase in anabolic hormones.

Completely individualised programme.

Close monitoring to avoid overtraining e.g. HR, GPS,

wellness.

High emphasis on co-ordination / varied locomotor

patterns.

Limb growth may require refinement of skill and technique.

Increased number of gym / injury prevention sessions.

Aerobic and anaerobic systems trained for maximum output.

Introductory nutrition & psychology workshops.

High emphasis on proprioception / neuromuscular

control.

Higher emphasis on football specific conditioning work.

Strength training maximised.

Develop athletic base through mixed activities.

Individualised athletic development groups.

In depth movement screen analysis. Improving recovery from competition.

Fun multi-sport experience. Strength training introduced, learning then loading.

Nutrition & psychology workshops for high performance sport.

Advanced movement screen / individual prehab.

- Need to be aware of how all body systems and tissues physically mature and construct programmes based on each stage of development. Progressive long term programme.

Programme Considerations

To develop physically and psychologically robust players it is essential to demonstrate excellence in the following areas on a daily basis;

• Data analysis and presentation.

• Training load monitoring and management.

• Programme design and practical execution.

• Nutritional and recovery practices.

• Player education.

• Coach-player, coach-parent and coach-coach relationships.

• Research and Innovation

Total Score of Athleticism• A single score and rank of the players physical

capacity.

• Sum of z-scores;- YIRT2- 10m- 20m- Arrowhead Agility- CMJ

• Can be used within age group, across phase or to assess players on similar level of maturity.

• Players that score the highest also demonstrate the best match running performance.

• ‘TSA as an indicator of match running performance in elite youth soccer players.’

Performance Profile

• Physical benchmarking using radar chart.

• Based on norms, not z-score.

• Identifies strengths and weaknesses.

• Easy visual interpretation for coaches and players.

• Progress is also monitored in relation to the previous testing results.

Assessing Maturity

• Wrist / Hand X-ray is the gold standard (Gilsanz & Ratib, 2005). Level of maturity assessed by the epiphyseal fusion of the phalanges, radius and ulna.

• Relative Age Effect (RAE) charts are created for each age group and the whole academy.

• Regression equation put forward by Mirwald et al (2001) used to assess physical maturity / years from peak height velocity PHV)

• Predicted height is assesed using the equation provided by Sherar & Lauren et al (2002). Bio-bands are then created from the players percentage of adult height.

U9-11’s Programme

Ajax Athletic Skills Centre

U9-11’s Adaptations• Main adaptations are neuromuscular due

to high degree of neuroplasticity during these ages;

- Cerebral Maturation (Motor cortex, parietal lobe & cerebellum)- Myelination of neurons (Spinal cord & peripheral nerves)- Intramuscular co-ordination- Intermuscular co-ordination- Limited changes in muscle architecture during this stage.

Players need to learn to calculate and co-ordinate as many movements as possible

= Fundamental Movements / Motor Control

U9-11’s Programme- Fun, movement based sessions, coach sets structure then provides limited input.

- Should be as creative as possible.

- ‘Performance Playground’

- Multi-sports programme.

- Climbing, tchoukball, volleyball, gymnastics, parkour, capoeira, sprint mechanics, tag rugby, badminton, tennis, table tennis, basketball, strategy games, judo, tag games.

- 3 x 10 mins twice per week.

U12-14’s Adaptations

• Onset of puberty and peak height velocity, main adaptations;

- Increase in circulating anabolic hormones regulated by hypothalamus and pituitary gland.

- Musculoskeletal growth is caused by increased amount of hormone-receptor interactions allowing the hormones to interact with the relevant tissues.

- Muscle fibre differentiation

- Neural development continues

U12-14’s Adolescent Awkwardness• Adolescent Awkwardness;

- Limbs increase in size and mass = bigger levers that are capable of creating more force.

- This rapid growth of the tissues alters the brains proprioceptive mapping of the body which impairs co-ordination.

- May lead to decrements in motor control tasks i.e. running, agility, sporting skill.

- Body out of balance & increased risk of injury

= Growth Management

U12-14’s Programme

• High emphasis on mobility, multi-planar strength, neuromuscular control and proprioception.

• Develop basic competencies in the gym, foam roll, mobility, pre-activation.

• Introduce to yoga and pilates, more advanced support, nutrition, training load, education etc.

- 1 Multi-sport session- 1 Athletic development session- 1 Gym session

U15-16’s / U18’s Overview

• Post PHV, the focus is now on preparing players for the scholarship. Must be aware of late developers. Key areas;

Area U15/16 U18Match Running Performance / Fitness(GPS profiles)

x 1 x 1

Strength & Conditioning(Learning then loading) x 2 x 3

Injury Prevention(Advanced screening / individualised)

x 2 x 3

Player Education Players must be knowledgeable on key areas related to their performance.

Physical Monitoring

• External load - GPS analysis allows us to monitor movements, distances and running speeds during training and games. Key metrics; TD, HID, Acc:Dec, max velocity.

• Internal Load - Heart Rate analysis provides a measure of internal training load. Max HR, mean HR & time over 85% max HR.

• Psychophysiological load – Players perception of how hard training was. RPE 1-10 x time of session.

Training Load

• Weekly target 30km total distance, 2500m high intensity.

• Rolling 5 game averages of physical match performance.

• Training stress balance, acute & chronic load to monitor injury risk.

• Email reports are sent out to players and coaches as close to the previous session as possible.

Fitness

• Improve VO2 Max, lactate tolerance & high intensity running.

• Must also condition players to be able to tolerate match specific actions with a high level of musculoskeletal loading such as accelerations & decelerations.

• Sport specific training is the most appropriate approach by manipulating SSG’s.

• Coach education important.

Integrated Approach to Conditioning

- All physical requirements can be met through the manipulation of football drills.

- Sport Science provide training guidelines on a daily / weekly basis.

- Coaches manipulate drills to obtain desired technical, tactical and physical outcomes.

Plan

Do

Review Target of 600m High intensity distance

- 7 v 7 Big Pitch- All players in attacking half to score - 3 x 7 min games

- Analyse GPS- Were the W:R

ratio, pitch size and rules appropriate?

Speed Training

• Straight line running power is critically important for performance.

• Gym based strength training very important, but resisted sprints more specific.

• Overload sprint mechanics and locomotion movement pattern.

• Increase peak leg extension forces of stance leg = increased stride length.

• Sledge, parachute, ramp, vest - Each type trains a distinct component of acceleration.

• Should be used in conjunction with plyometrics that develop a similar component.

Acceleration Programme Initial Acceleration Early Phase

AccelerationLate Phase

AccelerationLate Phase / Max

Velocity

Distance- 0-10m -0-20m

30-40m 30-60m

Emphasis- Net concentric power generation

- Longer ground contact time

- Horizontal ground reaction forces

- Net eccentric power dissipation

- Shorter ground contact time

- Vertical ground reaction forces

Resisted Sprint Sledge Sprints:

5 x 7.5m @ 20kg, 5 x

15m @ 15kg,

Parachute Sprints:

8 x 25m

Vest Sprints:

4 x 20m @ 10kg,

4 x 30m @7.5kg,

4 x 40m @ 4kg

Hill Sprints (3°):

6 x 30m,

4 x 40m,

2 x 50m

Plyometric 1 DB Jump Squat

5 x 5 @ 30kg

Box jumps:

5 x 5 @ 30 inch

High hurdle rebound

jumps:

5 x 3 @ 0.76m

Depth jumps:

5 x 3 @ 16 inch,

Plyometric 2 Single leg standing long

jumps:

4 x 5

Single leg bunny

hops:

4 x 5

High hurdle rebound

jumps:

5 x 3 @ 0.84m

Depth jumps:

5 x 3 @ 24 inch

Strength Training - Benefits

• During late adolescence a major emphasis should be placed on strength training due to the numerous performance enhancing effects it has;

- Large increase in muscle mass / CSA +5-15kg during scholarship underpins developments in strength and power.

- Muscles become more resistant to fatigue. Switch on genes that limit eccentric stress and prevent damage to the sarcomere. (titin kinase – alpha actinin ACTN3).

- Injury prevention, maintain muscle balance, posture and fine tune movement patterns.

Strength Training - Considerations

- Programmes use the appropriate training stress to create the local and systemic responses required for adaptation.

- Multi joint movements that activate large amounts of muscle mass are used to generate a enhanced hormonal response.

- High amounts of tension are also necessary to activate high threshold motor units in order to stimulate neurological adaptations and hypertrophy of FT fibres.

Strength Programme Design

Movements Not Muscles

Squat Lunge/Step-up

Horizontal Push/Pull

Vertical Push/Pull

Hinge Rotate

Jump & Land Brace

Programming For Functional Hypertrophy

Training Variables Example Session

No. of exercises

6-8 Back Squat 4 x 7, 4 x 5

Sets 4-8 RDL 4 x 7, 4 x 5

Reps 4-8 BB Walking Lunge

6 x 5 each leg

Rep Vol 150-300 Push Press 3 x 7, 3 x 5

Load (% 1RM) 80-90% Wtd Chin Ups 2 x 8, 2 x 6, 2 x 4

Rest Interval 2-3 min Bench Press 2 x 8, 2 x 6, 2 x 4

Tempo 2 – 0 - 1 Core

Injury Prevention• Screening should focus on static

and dynamic posture, lower limb alignment and lumbo-pelvic core function.

• Injury prevention sessions informed by trends from screening for group and individual work.

• Photo’s used to improve analysis and provide feedback to players.

• Physio’s perform additional assessments LLD, laxity etc.

• Release – lengthen – activate - integrate.

Posture

Nutrition

Nutrition is the most regular performance enhancing factor!

Compete

Train

Eat 900-2000 times

5-70 times

300-800 times

Recovery

• Chocolate milk – 3:1 carb to protein ratio. Rehydration, increase protein synthesis & glycogen re-synthesis.

• Ice bath – 10 mins at 12°. Reduce DOMS and sympathetic stress.

• Tart cherry drink – reduce oxidative stress & free radical damage.

• Foam roll – increased muscle and tendon blood flow, reduce DOMS.

• Large meal – High GI carbs & protein to replenish substrate stores & optimise muscle damage repair.

• Sleep – stimulates further regeneration and alleviates psychological fatigue.

Player Education

The modern player should have a high level of knowledge regarding their physical performance. Presentations should be delivered in the following areas;

- Match running performance.

- Match preparation and recovery.

- Strength training and injury prevention.

- Nutrition and supplementation.

- Interactive, lots of practical examples.

Barriers to Player Development

• Many of the challenges faced during player development are social / psychological.

• Must limit each barrier to provide the optimal environment to progress.

• Individual approach creates more buy in.

• Reinforce discipline and positive behaviours.

• When this is done consistently this creates culture.

Key Research

Key Research