Sparky’s Column

Pre-Season Pains

This time of year is when most of the Pro League teams retire to the cooler climes of Europe to complete the most intense part of their pre-season preparations. In years gone by the slog of pre-season would fill a players heart with dread at the thought of long cross country runs, torturous hill sprints and weights sessions that would leave muscles quivering like jelly. Times have moved on, rigorous testing and carefully designed programs have replaced the old school approach. 

 

The teams will work on two to three sessions per day in the early part of pre-season. If it is a three session day then typically the first and third sessions of the day will be the toughest. The first session will consist of a weights and strength training. All weights sessions will be geared towards the power and explosive movements that replicate a match situation. Measurements will be taken periodically during the season will be used to compare if the players at the same levels as previously or an acceptable level for a pro footballer. 

 

The middle session will typically work on speed and agility which are so important in modern football. Trainers tend to use hurdles, space restricted movement drills and sharp changes of direction to mimic what players would have to do in a game. The work will be short, sharp and intense. The sessions push the anaerobic systems and produce plenty of lactic acid which means the session will be followed by a massage and rest for a few hours. 

 

The final session of the day is the one most will dread. This will be the session that involves the most running. A session would likely consist of a series of 800-1000 meter runs that have to be completed in set times. Lots of clubs use GPS trackers on the players so they can tell how hard they have worked and how it compares to previous performance. The trackers are standard at a lot of clubs and provide staff with information unimaginable back in the day. 

 

The players now have little or no excuse to not be fully prepared for the rigors of a new season. The science behind the training programs now means the work is intense and specific to the demands of the modern game. When you watch your first game of the season it will pay to remember the effort it has taken to get the players out onto the pitch.