Professional Documents
Culture Documents
Future steps Squat 6 reps maximum Squat 6 reps maximum Squat 6 reps maximum Squat 6 reps maximum
Testing the upper body strength Testing the upper body strength Testing the upper body strength Testing the upper body strength
Goal keeper specific speed endurance test Goal keeper specific speed endurance test Goal keeper specific speed endurance test and Goal keeper specific speed endurance test
and scapula/shoulder screening and scapula/shoulder screening scapula/shoulder screening and scapula/shoulder screening
Development Camp (DC) 5 DC 6 DC 7 DC 8
Team WU 18 WU 18 WU 19 W U19
Players 18+2 18+2 18+2 18+2
Date Oct/Nov Jan/feb Oct/Nov Jan/Feb
Days 3 4 3 4
Physical tests Yoyo IETL2 Yoyo IETL2 Yoyo IETL2 Yoyo IETL2
Speed 5,10m Speed 5,10m Speed 5,10m Speed 5,10m
Agility test Agility test Agility test Agility test
Speed endurance 7 x 30m Speed endurance 7 x 30m Speed endurance 7 x 30m Speed endurance 7 x 30m
Squat jump Squat jump Squat jump Squat jump
Future steps Squat 6 reps maximum Squat 6 reps maximum Squat 6 reps maximum Squat 6 reps maximum
Testing the upper body strength: push Testing the upper body strength: push ups Testing the upper body strength: push Testing the upper body strength: push ups
ups Testing the core with the brutal bench ups Testing the core with brutal bench
Testing the core with the brutal bench Goal keeper specific speed endurance Testing the core with brutal bench Goal keeper specific speed endurance test
Goal keeper specific speed endurance test and scapula/shoulder screening Goal keeper specific speed endurance and scapula/shoulder screening
test and scapula/shoulder screening test and scapula/shoulder screening
District District Regional Diamonds and Pearls
C15 C14-C15
C13 C14 October - March March November
Yoyo YYIETL2
Physical tests Yoyo YYIETL2 Yoyo YYIETL2 Yoyo YYIETL2, 2-3 times per season Speed 5,10m
GOAL KEEPER PROJECT: GK GOAL KEEPER PROJECT: GK GOAL KEEPER PROJECT: GK PHYSICAL GOAL KEEPER PROJECT: GK PHYSICAL
PHYSICAL TRAINING ROUTINES PHYSICAL TRAINING ROUTINES TRAINING ROUTINES TRAINING ROUTINES
GOAL KEEPER PROJECT: FYSICAL GOAL KEEPER PROJECT: PHYSICAL GOAL KEEPER PROJECT: PHYSICAL GOAL KEEPER PROJECT: PHYSICAL
PLAN/EXERCISES DVD PLAN/EXERCISES DVD PLAN/EXERCISES DVD PLAN/EXERCISES DVD
Player development: MAQ A strength barbell
Tournament Coach education: knee control program Coach education: Knee control program exercises
player/coach
development
Help to establish individual physical Help to establish individual physical Help to establish individual physical routines Help to establish individual physical routines
routines before/after football training routines before/after football training before/after football training session before/after football training session
session session Give players the knee control program to Give players the knee control program to
Give players the knee control program to Give players the knee control program follow at home environment follow at home environment
follow at home environment and MAQ mobility exercises to follow at Goal Keepers: individual physical programs
home environment
Future Steps
The physical development plan: Testing
o Testing in November-December and January-February:
o Speed 5m, 10m
o Agility
o Explosive strength: squat jump
o Speed endurance 7 x 30m
o YYIETL2
Holding Offensive
Physical requirement Tests Goalkeeper Fullback Centerback midfield midfield Wing midfield Wingplayer Forwards
1. Endurance Yoyo 3 5 3 5 4 5 5 3
2. Speedendurance 2 5 3 3 4 4 5 5
3. Speed 5m 10m 5 5 4 4 4 4 5 5
30 m 2 5 4 3 4 4 5 5
5. Power Squat 5 4 4 4 4 4 4 4
6. Power/coordination/balance 5 steps 5 5 4 4 4 4 5 5
WU17
U17 Speed
Yoyo Speed 5m Speed 10m 30m Squat 15kg 30kg
5. 1800 5. 1 5. 1,77 5. 4,45 5. 36 27 18
4. 1600 4. 1,02 4. 1,82 4. 4,55 4. 34 24 16
3. 1400 3. 1,05 3. 1,86 3. 4,65 3. 30 21 14
2. 1200 2. 1,07 2. 1,88 2. 4,75 2. 28 18 12
1. 1000 1. 1,09 1. 1,91 1. 4,85 1. 26 15 10
Team 1400
Yoyo: 1600 m
WU17 5 m/10 m / 30 m:
1,0 s / 1,77 s / 4,45 s
Kev.hyppy (0/15/30 kg):
34 cm / 24 cm / 16 cm
Fyysiset vaatimukset pelipaikoittain
- Huom ! Laitapelaajissa levell pelaava
laitapelaaja ja laitakeskikenttpelaaja Yoyo: 1600 m
Yoyo: 1800 m 5 m/10 m / 30 m:
5 m/10 m/ 30 m: 1,02 s / 1,82 s / 4,55 s
1,02 / 1,82 / 4,55 s Kev.hyppy (0/15/30 kg):
Kev.hyppy (0/15/30) kg: 34 cm / 24 cm / 16 cm Yoyo: 1800 m
34 cm / 24 cm / 16 cm 5 m/10 m/ 30 m:
1,0/1,77/4,45 s
Kev.hyppy (0/15/30 kg:
Yoyo: 1800 m 34 cm / 24 cm / 16 cm
Yoyo: 1800 m 5 m/10 m / 30 m:
5 m/10 m / 30 m: 1,02 s / 1,82 s / 4,65 s
1,0 s / 1,77 s / 4,45 s Kev.hyppy (0/15/30 kg):
Kev.hyppy 34 cm / 24 cm / 16 cm Yoyo: 1600 m
(0/15/30kg: 5 m/10 m / 30 m:
34 cm / 24 cm / 16 1,02 s / 1,82 s / 4,55 s
cm Kev.hyppy (0/15/30 kg):
34 cm / 24 cm / 16 cm
Yoyo: 1400 m
5 m/10 m / 30 m:
1,0 s / 1,77 s / 4,75 s
January 2015 Results
Kyykky+pystypunnerrus.MTS
Scientific evidence: reduces ACL injuries up to 64% in comparison with a control group
(M.Hgglund bjms 2013)
10-15min within a warm-up, minimum of 2 times per week
Important to execute the exercises with a correct technique
Polar Pulse follow-up
Polar team system in player education and in qualifications
Load, recovery, warm-up with substitutions