ready, set,
turn and start again coming back. After 2
minutes, players walk to the opposite side
play!
taking up to 1 minute of recovery time.
The third phase still emphasises aerobic
conditioning, but the intensity is increased
The 4 steps of
with shorter distances done at a much faster
pace e.g.
pre-season training
• 3-4 x 12-shuttle runs of 25m apart with a
rest ratio 1:4 (ex. 12 sprint times multiplied
BY soPHie lecoT-Hearn
by 4 equals the rest period)
This is more relevant to the way the game
With everybody looking is played. Follow this up with other drills
forward to the outdoor (with or without the ball) and core have taken advantage of the Louis-Riel Dome
season, it is strongly strength exercises e.g. www.sport-fitness- for their pre-season conditioning, since it
recommended that teams
advisor.com/core-strength-training.html. offers an ideal environment with its 400m
begin training eight to The fourth phase includes short sprints and track (4 lanes) and FIFA regulation soccer
twelve weeks prior to agility drills, done with and without the ball, field. Teams have signed up their players
competition. The transition between off- see examples at: www.sport-fitness-advisor. for track memberships for conditioning and
season conditioning to preseason should be com/soccer-agility-drills.html. However the rented time to play and train on the field. It
gradual. The shift is from low intensity, high main focus of this phase should be on the offers soccer programs 2/3 of the year for
volume exercises to high intensity low volume tactical side i.e. set plays. It’s important youth and adults as well as summer camps
exercises that are totally sport specific. So to taper down the volume of the training for kids.
going for a bike ride or rollerblading will not sessions to allow players time to recover from Best of luck in your upcoming season!
give you the same benefits, since they do not the pounding and overload from the previous Sophie Lecot-Hearn is the Manager of the
train the same muscle groups used to play weeks. Considering that 80% of goals are Louis-Riel Dome. She holds a Provincial B
soccer. scored from set plays it really does pay to coaching licence and her Scottish Coaching
Pre-season should be broken into four work on corners, free kicks, throw-ins, kick off Children’s licence. Sophie was also a roster player
sections. The first is fitness testing; it is and goal kicks. for the Canadian national team during the 1999
important to know where your team stands, so Numerous teams from the Ottawa area World Cup.
that realistic fitness goals can be set. Two tests
can be performed to assess aerobic fitness:
firstly, the Multi-stage fitness test (Yoyo), Carleton Ravens & Glasgow Rangers F.C.
which involves running continuously between
two points that are 20m apart. These runs are
High Performance
synchronized with a pre-recorded audio tape or
CD, which plays beeps at set intervals. http://
INTERNATIONAL SOCCER
en.wikipedia.org/wiki/Multi-stage_fitness_
test. Secondly, the Cooper test (athletes run for Camps (Boys and Girls)
12 minutes as far as possible and the distance
is measured)
http://en.wikipedia.org/wiki/
GUEST INTERNATIONAL COACHES
Cooper_test. July 7-11 OR July 14-18 OR July 21-25
The second phase of a good pre-season
s 4 O M & O R S Y T H F O R M E R P L A Y E R ' L A S G O W
starts with improving aerobic conditioning.
2 A N G E R S - O T H E R W E L L A N D 3 C O T L A N D
Emphasis should be put on longer distances
s ! N D Y + E N N E D F O R M E R Y P L A Y E R ' L A S G O W
and interval training. Everything you do
2 A N G E R S " L A C K B U R N A N D " O L T O N
between now and your first opening league
s 1 U A L I l E D I N S T R U C T O R S F R O M T H E 2 A V E N S
V A R S I T Y S O C C E R P R O G R A M S
fixture should be relevant to the game! Youth
s ) N T E N S I V E
D A Y P R O G R A M D E S I G N E D F O R
and adults face 70 to 90 minute matches so
C O M P E T I T I V E P L A Y E R S
players should be able to give a continuous
s & O C U S F U N C T I O N A L P A P R A C T I C E S T T E R N S A N D
effort for 35 to 45 minutes (one half). P R I N C I P L E S O F l T N E S S P L A Y T E S T I N G S T R E N G T H
Here are two great workouts that are ideal
T R A I N I N G A N D M O R E
for teams 14 years and up:
s 2 E G I S T R A T I O N F E E I N C L U D E S C A F E T E R I A L U N C H
•
4
S H I R T A N D D A I L Y S W I M
3 minute hill – 4 to 6 times (going up on a
slight incline for 3 minutes with a 6-minute
! G E S
# O S T ' 3 4 I N C L U D E D
jog back to the bottom)
' R O U P R A T E S A R E A V A I L A B L E
Roberto Gutierrez,
• 6 x 2-minutes (starting on one side of the 4 I M E A M n P M CIS and OUA All-Star
soccer field accelerate half way (50m)
& O R F U R T H E R I N F O R M A T I O N C O N T A C T
and hold top speed to the 18 yard box
T R I C I A ? M C M A H O N C A R L E T O N C A
(35m) then decelerate to end line (15m),
carleton.ca/athletics
www.Kickabout.ca
er 2008 << Ottawa
25
sprING/suMM
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