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