PERIODIZATION
Presented by
Doc Khumalo
PERIODIZATION
Periodization:
The planning or breaking up of training into
manageable periods throughout the season
And seasons for the ultimate performance
Periodization is an exercise design technique that promotes long-term performance
Improvements. Coaches implement this technique by modifying variations of
exercise intensity, volume, frequency, and specificity within certain training periods
Or cycles.
PERIODIZATION and
PLANNING
Depends on:
< Senior or Youth – the specific team
< Stage of Development
< Time of season
< Physical and Mental state of the players
< Importance of the competition and specific match/s
PERIODIZATION CYCLES
Macrocycle (Long-term) > Training period/cycle lasting 6 months up to 4 years
Mesocycle (Medium term)> Training periods/cycles lasting 2 weeks to 4 months
Microcycle(Short term 2) > Training period/cycles lasting 1 to 4 weeks, the shortest
training cycle where most of the exercise variation takes place
Myocycle > 1 training session
Planning of the Training Session
The Warm Up: Aim/Objective- Prepare body/mind
main part
Introductory exercises- Without opponents(ball)
> Main part :
Advanced exercises- With opponents/Ball
Conclusion: Game ( Less coaching or interference
Cool Down or Recovery
Q & A
Planning of the Training
session
WARM UP
MAIN PART: Playing form 1
Playing form 2
Playing form 3
Learn by progressing from easy to difficult( Simple to Complex)
COOL DOWN & RECOVERY
Stages of the Warm Up
Stage 1: Easy jogging – football type movements(with or without the ball)
Stage 2 : Increase the tempo of the running & intensity of movement
Stage 3 : Dynamic stretching/ movement
Stage 4 : Speed, Agility, and quickness drills ( ABC’S)
Stage 5 : Further increase the tempo + element of the main part
The main part
Main part– coaching (instructing) & learning takes place.
This is where & therefore a place for intensive work where players acquire the specific
football related skills that are necessary for them to progress in their careers.
Playing Form 1 ( introductory/advanced exercise)
Topic – introduced to players
Unopposed or with minor resistance
Effective here = determines success of next two playing forms
Forms basis on which to build – players must grasp what is expected during this playing form
PLAYING FORM 2/3
Playing form 2 :
If players learn/achieved what is expected in previous playing form – time and space is
reduced.
Introduce more opponents/ players /speed
Here further tuning/ honing/ developing takes place
Playing form 3 :
All elements of the match
Attack
Defense
Transition
Scoring goals
Changing play
Coach assesses if players have learnt, improved or mastered what is expected
Cool Down
Players may jog around the field– oxygen assists with washing of lactic acid out of players
system.
Rehydration --- straight after training and matches
Food and /or supplementation within 2 hours after exercise
Recovery
Recovery – time required to recover from physical exertion
• Replenish energy system and immune system
• Replace carbohydrates stores in muscles
• Restore of CNS, endocrine and immune system
Either passive(e.g. . Ice bath, massage) or Active recovery(jogging)
Coaching Methods
1. Drill Method
2. Shadow play
3. Directing or guiding the play
4. Condition play
5. Phase of play
6. Functional play
7. Coaching in SSG’s
8. Coaching in the game
Stop play -- freeze
PRINCIPLES OF TRAINING
What is principle of training
The understanding in every sport is that the training should be specific to these particular
Sport hence, it is summarized as SOAP
S – Specific (in this regard it’s the specific football requirements and it’s demand’s)
O – Overload (loading and recovery)
A – Adaptation (adaptation to specific training and development)
P – Progression ( how you take your player to move complex and demanding levels of
training
FOUR PILLARS OF SOCCER
COACHING
TECHNICAL DEVELOPMENT MENTAL DEVELOPMENT
Ball control --- Receiving, 2nd Touch, Passing Focus
1v1 moves Concentration
Shooting Confidence
Heading Decision Making
Shielding Anticipation
Dribbling Perception
TACTICAL DEVELOPMENT PHYSICAL DEVELOPMENT
Systems of play Speed
Learning positional roles Endurance
Game elements; Overlaps, give and go, switching play Strength
Recognizing other team’s play Agility
Flexibility
HOW TO BE A GREAT
COACH
SOME POINTS YOU SHOULD LOOK AT ON HOW TO BE A GOOD COACH
> Be Proffessional: Competence and > Development: Discipline, Patience
Transmit professionalism Determination, Team work
Be a Good Teacher: Identify strength and Team Motivator: Develop activities
weakness in players Goals and mission
> Be friendly, demanding: Relationship , Personality > Adequately Prepared: 5 P’s Perfect
Emotional & Mental Planning Prevents Poor Performance
Always listen to players: Talk less and listen Perfect Example: Role model,
for solutions Worth emulating, Live by standards
Good Communicator: Recognize, Encourage, Perfect Environment: Atmosphere,
Words to use, body language Bonding, No favoritism
THANK YOU
