A lot goes on directly before the start of the regular season.
Pre-season can truly mark the difference between having a successful season and a disappointing campaign.
Fundamentally, pre-season lays the foundation for a number of aspects that can lead towards improving physical fitness, preventing injuries, team bonding, and building strategies, among other factors. In short, it is all about readying up physically and mentally.
It is a time wherein players recondition their bodies, and prepare their muscles and neural pathways; while for clubs and coaches, it accounts for a period to establish a layout for the coming season.
Ultimately, a balance between fun and preparation, GOAL discusses the work that goes in before competitive action begins.
When does pre-season start?
The start of pre-season for different clubs and across different leagues will not necessarily be the same. So, depending on the start of the season, it is the training period immediately preceding the regular phase of any competition. Typically, this period lasts between four to six weeks, with the specific duration depending on the league and level of competition.
Most teams are likely to conclude their pre-season camps and/or tours, including playing some club friendlies, about a week or so before coaches begin to tactically prepare for the first competitive game of the season.
AdvertisementDDPPre-season testing – what is a lactate test?
A lactate test involves players running at increasing speeds while blood samples are taken from their ears to measure lactate levels, indicating their aerobic and anaerobic thresholds. The test provides valuable insights for coaches and sports scientists, helping them understand a player's ability to sustain high-intensity efforts and recover from them.
The lactate threshold is the point where lactate builds up in the muscles faster than the body can remove it, indicating the transition to anaerobic energy production. Improving a player's lactate threshold can significantly enhance their ability to sustain high-intensity efforts for longer periods, ultimately making them more effective during matches.
However, the traditional lactate test is increasingly being replaced with a 6-Minute Race Test (6MRT) to evaluate players' maximum aerobic speed. In 6MRT, players run as fast as possible for six minutes on a 400-meter track, aiming to cover the maximum distance. This evaluates maximal aerobic speed and aerobic endurance fitness, which is the body's ability to efficiently use oxygen as an energy source.
While both tests allow coaches to evaluate performance and make adjustments to training plans based on individual results, 6MRT is not a direct replacement for lactate testing. Some teams may use both tests, leveraging the lactate test for more detailed physiological information and the 6MRT for a practical, field-based assessment of endurance.
Getty Images SportOverall assessment and data collection
As players return from their breaks, the focus is on assessing their physical and medical readiness. This involves a comprehensive evaluation, starting with blood tests, ECGs, and a musculoskeletal assessment to understand their movement quality. These assessments are completed before they proceed to physiological tests.
Additionally, players undergo scans to identify any genetic predispositions, which are then combined with their past injury history. To align with head injury guidelines and proactively manage injuries, a baseline test is conducted for each player. This helps address any injury prevention concerns before players hit the gym and grass.
Progressive cardiopulmonary exercise tests involve a 15-20 minute session that gradually increases in intensity, culminating in maximal exertion. This test specifically monitors oxygen consumption and carbon dioxide production.
All the data gathered from these assessments is crucial for developing future training plans. For returning players, this data provides a valuable comparison to previous seasons, while for new players, it offers a direct comparison to the existing group. This detailed information on individual strengths and deficits allows for the design of bespoke programs that fully support a club's football program.
Getty Images SportWhat pre-season training drills are done?
While players may engage in physical activity to an extent during the break, returning to full training will still require adjustment. Therefore, attention to the warm-up and cool-down elements of each session is non-negotiable for the purpose of injury prevention.
Pre-season training drills focus on building a foundation of fitness, agility, and technical skills. They include strength training (like squats and deadlifts), plyometrics for explosive power, agility exercises (ladder and cone drills), dribbling and shooting drills, and ball mastery exercises, gradually increasing intensity.
Endurance work is also crucial, incorporating various methods like interval training and small-sided games.
Warm-up:Dynamic stretching and drills to prepare the body for training.Strength Training (lower body):Squats, lunges, deadlifts, single-leg squats, weighted squat jumpsStrength Training (upper body):Shoulder press, dumbbell press, planks, push-ups.Plyometrics:Jump squats, box jumps, hurdle jumps.Agility:Ladder drills, cone drills, shuttle runs.Dribbling:Cone courses, changes of direction, speed dribbling.Shooting:Various shots from different angles and distances, including volleys and half-volleys.Ball Mastery:Drills focusing on close control, first touch, and passing accuracy.Endurance:Interval training (HIIT), Fartlek, intensive small-sided games, full-pitch games.Cool-down:Static stretching to aid recovery.
