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UEFA STUDY GROUP SCHEME, SEASON 2014/2015 AND 2015/16

The Physical Development plan in


youth national teams
Physical Coach Youth National Teams, Talent and Regional Coach Anne
Mkinen
Development Camp(DC) 1 DC 2 DC 3 DC 4
Team WU 16 WU 16 WU 17 WU 17
Players 30+3 18+2 18+2 18+2
Date Oct/Nov Jan/Feb Oct/Nov Jan/feb
Days 3 4 3 4
Physical test 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

Practice Max pulse/


Pulse based training Pulse based training
MAQ A+B (movement) MAQ A+B (movement) MAQ A+B (movement)
Movement/ 5 exercises 5 exercises 5 exercises
Strength/ MAQ A (strength) MAQ A to B (strength) MAQ A to B (strength)
Explosive strength MAQ A+B (movement) Complex Complex with disc Complex with disc
5 exercises Back Blrullning Blrullning
MAQ A (strength) Plankan Drake with disc Drake with disc
Complex Drake with stick Step up/lunges on plinth Step up/lunges on plinth
Push ups Push ups Push up (variations) Push up (variations)
Explosive
exercises Hamstrings
2 times before Hamstrings Hamstrings Hamstrings Squat with good control with stick
training Squat with good control without stick Squat with good control without stick Squat with good control with stick (explosive) (explosive)
(explosive) (explosive) Skate-jump with good control Skate-jump with good control
Skate-jump with good control Skate-jump with good control
Functional Deep squat Deep squat Deep squat Deep squat
movement Hamstring mobility Hamstring mobility Hamstring mobility Hamstring mobility
screening Ankle mobility and stability Ankle mobility and stability Ankle mobility and stability Ankle mobility and stability
Core Core Core Core
Ankle-knee-pelvic stability in jump Ankle-knee-pelvic stability in jump Ankle-knee-pelvic stability in jump Ankle-knee-pelvic stability in jump

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

Practice Pulse based training Pulse based training


MAQ A+B (movement) MAQ A+B (movement) MAQ A+B (movement) MAQ A+B (movement)
Movement/ 5 exercises 5 exercises 5 exercises 5 exercises
Strength/ MAQ A+B (strength) MAQ A+B (strength) MAQ A+B+C (strength) MAQ A+B+C (strength)
Explosive Complex with barbell/disc (explosive) Complex with barbell/disc (explosive) Complex with barbell/disc (explosive) Complex with barbell/disc (explosive)
strength Blrullning with weight Blrullning with weight Plankan/blrullning Plankan/blrullning
Drake with disc Drake with disc Drake with disc Drake with disc
2 times gym/week Step up/lunge on plinth (explosive) Step up/lunge on plinth (explosive) Step up on high plinth (explosive) Step up on high plinth (explosive)
Push up (variation) Push up (variation) Dips Dips
Chins Chins
Explosive Hamstrings Hamstrings Hamstrings Hamstrings
2 times before 5 steps 5 steps 5 steps 5 steps
training Squat with stick/barbell (explosive) Squat with stick/barbell (explosive) Squat with stick/barbell (explosive) Squat with stick/barbell (explosive)
(2 explosive Skate-jump with good control Skate-jump with good control Skate-jump with good control Skate-jump with good control
exercises/
session)
Functional Deep squat Deep squat Deep squat Deep squat
screening Hamstring mobility Hamstring mobility Hamstring mobility Hamstring mobility
Ankle mobility and stability Ankle mobility and stability Ankle mobility and stability Ankle mobility and stability
Core Core Core Core
Ankle-knee-pelvic stability in jump Ankle-knee-pelvic stability in jump Ankle-knee-pelvic stability in jump Ankle-knee-pelvic stability in 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

Knee control program Knee control warm-up Knee control warm-up


Injury prevention Knee control program MAQ mobility program MAQ mobility program

Yoyo YYIETL2
Physical tests Yoyo YYIETL2 Yoyo YYIETL2 Yoyo YYIETL2, 2-3 times per season Speed 5,10m

Movement/ MAQ mobility exercises MAQ mobility exercises


Core stability/
Speed
Projects

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

o Future development: Upper body test, squat 6 reps maximum, YYIRTL1

o From Eenet to My Eerikkil


o Database of results from a several years time
Physical requirements by position

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

January 2015 5m 10m jump jump15kg jump30kg Agility YoYo IETL2


WU16 team avg 01.030 01.810 28.72 20.17 07.020 1433
Best player 0.98 01.730 34.50 22.17 06.700 2120
WU17 team avg 01.010 01.790 30.87 21.75 18.32 07.060 1571
Best player 0.93 01.690 38.90 26.20 20.20 06.680 2200
WU18 team avg 01.020 01.800 29.42 21.29 18.42 07.060 1697
Best player 0.96 01.690 36.40 28.30 22.20 06.730 2320
WU19 team avg 0.99 01.770 32.38 23.66 20.66 07.070 1831
Best player 0.94 01.640 41.00 31.30 23.60 06.900 2720
The Development Camps: Screening
To educate players about their body and to raise their level of awareness about the consequences the
physical limitations (mobility/stability) can have on their athletic development and test results
To provide the players with tips on how to improve the function of their body
Written and video feedback
Individualized routines before or after training
Screening exercises:
1. Ankle mobility/control (restriction in ankle mobility leads to foot falling in, tibia rotating medially, and knee joint collapsing. Femur
rotates medially and pelvis tilts forward. The increased low back lordosis leads to decreased core stability)

2. Total body mobility


3. Hamstring mobility
4. Pelvis knee ankle stability
5. Core stability
Screening exercises:
1. ESantamki nilkka 1.2015.MTS
2. Moona Talka syvkyykky 2_15.MTS
3. Milla-Maj Majasaari Tammi2015.MTS
4. HKollanen takareisi 1.2015.MTS
5. WS hyppy.MTS
6. ENystrm keskivartalo 1.2015.MTS
The Development Camps: Muscle action quality (MAQ)
training

To minimize physical limitations and to maximize bodys full capacity


To make the movement as effective as possible with as little energy
as possible
Mobility, stability, balance, coordination
MAQ PROGRAM. From mobility to strength

5 Warm-up with a jump rope


Mobility exercises with a stick:
Deep squat
Side bend
Upper back rotation
Active hamstrings mobility
Lunge
One legged good morning
MAQ strength training programs A D:

Strength technique exercises in program A: Strength exercises in program C:


Vertical row Hang clean
Snatch high pull Front squat
Back squat + shoulder press Push press + overhead squat
Good morning Explosive box jump
Row Step up to high box
Walking lunge with weight Dips
One legged good morning + push press Core with a joystick
Back rotation Scissor jump with a joystick
Sit-up with a stick Strength exercises in program D:
Push-up on boxes Hang Power snatch (tempaus riipusta)
Core exercises Overhead squat (Valakyykky)
Heaving snatch balance (tempauksen alle meno kyykyll)
Strength technique exercises in program B: One legged jumps over expander
Forward lunge with press Scissor jumps with a barbell
Side lunge with press Chins
Snatch high pull with weight Side jump over box with a joystick
Diagonal lift Core exercise with a joystick
Step-up to box + lunge with weight
One legged good morning + push press
Core exercise
Chins
Push-up on boxes
Core exercises
Video examples of exercises:

Nosto suorille ksille.MTS

Kyykky+pystypunnerrus.MTS

Maq step-up to lunge.MOV


Injury prevention in Districts and youth clubs:
Knee control program
Polvikontrolli.mpg

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

Polar m800 watches for the Academy Players


To follow players training load via iCloud data
The physical plan in every day life of the youth national team
players
Sport school environment:
Positional training
Individual development plan
Physical development via speed and coordination training, neuromuscular exercises
for injury prevention, mobility and core training, and individualized strength training
programs

Tuesday: Focus on physical development or recovery training;


Knee control, MAQ mobility, core
Speed, coordination, strength
Wednesday: Technical skills, agility and quick feet, positional skills
Friday: Speed and coordination, positional skills, own time
Talent 2017

10-12 best youth national team players


-99 to -96 born players
Goalkeeper project
5 x 2 days in a year
Positional training in small groups
To develop the strengths and weaknesses of every individual
Individual talks
Video clip feedback from games
Special screening and individual programs to develop the physical part
Nutrition
UEFA STUDY GROUP SCHEME, SEASON 2014/2015 AND 2015/16