LTDP Intro Flashcards
Priority weakness
Decision making in the final third - when and where to pass and shoot
Justification of priority weakness (2)
3 /4 non fitness related weaknesses I identified with this individual were related to decision making
Adding quality to these attacking scenarios should result in increased goal contributions
Frequency and duration
9 weeks (2 sessions a week)
Weeks 1-3 = 15mins
Weeks 4-6 = 30/45 mins
Weeks 7-9 = 1hour+
SMART Targets
S = Specific -> focus is on priority weakness
M = Measureable -> number of successful attacks can be measured before and after
A = Achievable -> individual has all of the basics skills required to succeed
R = Realistic -> 9 weeks is enough time for adaptations to occur
T = Time -> 9 weeks
LTDP intro link to theory (3)
Periodisation of training -> whole plan = 9 weeks (mesocycle) split into 3 microcycles of 3 weeks each
Availability of time -> this plan could be carried out during either the competitive phase or the preparation phase (pre-season)
Diet + nutrition -> meals should be consumed 2/3 hours before training (small lunch that contains slow releasing energy from low GI carbohydrates
Carbohydrates - Fill up glycogen stores to give them energy e.g. pasta / rice
Protein - Helps build and repair muscle e.g. fish / eggs
Vitamins/Minerals - Improve cardiovascular function and endurance, bone mineral density and immune function e.g. calcium, iron
Hydration - Prevent dehydration and replace lost electrolytes e.g. water / lucozade
Supplements - Quick and easy form of consuming key nutrients e.g. energy gels
- Before a game / session players may also want to consume caffeine and creative to improve their performance even further
- After game / session, players should consume high protein and carbohydrate meals to repair muscle and replenish the body’s glycogen stores. Additionally, high levels of water should be consumed to replace the water lost during exercise
Additional intro theory links (to frequency and duration) (3)
Warm ups -> 10/15 mins e.g. dynamic stretches, light jogs, ball work etc… -> the aim is to raise HR ready for performance and begin to get a feel of the ball / surface -> The drills from weeks 1-6 (<30mins) would be done at the end of the session so the individual is warmed up - this helps reduce the risk of injury
Cool downs - 5/10 mins e.g. dynamic stretches and light jogging - to be completed at the end of every session - helps remove lactic acid, lower HR, helps decrease recovery time, helps decrease muscle soreness/stiffness, decreased risk of injuries
COOLING AIDS
