Development Plan Flashcards
Mesocycle one aim
To over-learn skill so it’s habitual
Mesocycle one drills
- Server stands behind the goal and passes to shooter on the edge of the box. One touch and then shot into empty net
- Goal keeper added in
- Server varies types of passes
- Defender added in to put pressure on the shooter
Fitness improvement Mesocycle one
Power of the legs
Shot more effective
Plyometrics and weight training
Power improved meaning start with 6 reps 3 sets. Power is 6-10 reps
3 minute rest to resynthesise atp and myoglobin
Use 75% of one rep Max eccentric contraction
Box jump burpee
Once a week as can cause injury
Weight training weighted squat leg curl leg extension twice a week
Coaching points Mesocycle one
Be ready for the ball
Keep shot low
Look at position of gk before you shoot
Head over the ball
Non striking foot planted next to the ball
Follow through with striking foot generate more power
First touch ball under control
Theory Mesocycle one
ATP/PC system used as short explosive movement highest intensity
Gross skill and self paves and simple so performer can focus on making skill habitual
Closed skill fixed practice
Plyometrics- training using jumping or bouncing.
Eccentric contraction
Weights free weights using dumbbells and barbells which can be made muscle specific
Mesocycle two aim
To perform the skill under physical fatigue so better replicating skill performance in a competitive situation
Mesocycle two drills
- Performer waits on a cone and then passes ball to player waiting on edge of the box. Completes a one two and shoots first time. Then runs back to the cone then back into the box to receive a cross. He then goes back to the cone and has a one vs one with the performer. Repeats twice
- Add in defender to make the cross more competitive as well as for the one vs one to make it game like
- Make area between the original cone and the goal larger to make performer run more
- Repeat 3 instead of 2 times
Fitness improvement for Mesocycle two
Progressive overload
Inc reps from 6 to 8
Inc sets from 3-4 for both weight training and Plyometrics
Up to 80% of one rep max resulting in muscular hypertrophy as well as Inc anaerobic fuel stores such as PC
Higher speed and force of contraction
Inc in game intensity and delayed fatigue
Coaching points Mesocycle two
Use pace from cross to guide the ball in
Keep eye on the ball
Knee of shooting leg over the ball for maximal power
Based on the GK position and the distance from the goal make decision on what type of shot to use wether it’s power placed or curled
Theory Mesocycle 2
Skill has become open which begins to apply training with game like stimuli and fatigue
Recruitment of fast glycolytic fibre type to gain the most power in the shot
Mesocycle 3 aim
To introduce more active opposition to further more accurately reflect a competitive situation
Drills for Mesocycle 3
- One vs one situation take in defender shoot agains goalkeeper
- Attack vs defence 3 vs 2 and a goal keeper in bottom quarter of the pitch two wingers and a striker
- Increase to 6 vs 4 and a goalkeeper in half of the pitch in order to make the drill game like
Mesocycle 3 fitness
Progressive overload once again
9 reps 5 Estes same exercises
Increase Plyometrics to twice a week as connective tissues such as ligaments and tendons are have strengthened leading to less chance of injury
Mesocycle 3 theory
80% of one rep Max don’t want to push it and cause injury
Progressive overload once again
Mesocycle 3 coaching points
Follow in after shooting in case GK rebounds the ball
Look at GK positioning to make the smartest choice of shot
Create space for a shot
