El calentamiento y sus diferentes propuestas

Padial (2001) define el calentamiento como un conjunto de ejercicios o actividades, primero de carácter general y luego específicos, que se realizan antes de un actividad superior a la normal, con el fin de desponer las funciones orgánicas, musculares, nerviosas y psicológicas del deportista preparándolas para un rendimiento máximo. También sirve para prevenir las lesiones.

Los objetivos del calentamiento (Fernández, 2001):

• Preparar al organismo para una actividad de mayor intensidad y permitir la adaptación al nuevo esfuerzo de manera gradual. Y a su vez, una preparación mental.
• Facilitar las estimulación del sistema nervioso.
• Evitar y reducir posibles lesiones.
• Motivar a los jugadores para realizar la actividad a su máximo nivel.

• CALENTAMIENTO GIOVANNI MAURI (R MADRID):

1. Relacionarse con el balón libremente por parejas o tríos aumentando la distancia. Luego relación dinámica con el balón.
2. Movilidad articular dirigida.
3. Estiramientos estáticos más dinámicos libres.
4. Movilidad específica con cambios de dirección, pliometría, velocidad reacción, etc.
5. Hidratación 1 minuto.
6. Posesión 5 x 5. Tres series: 1 minuto y 30" descanso.
7. Rondo 4 x 1 y pases largos y cortos. Libertad para finalizar sobre el portero suplente.
8. Cohesión grupal y un par de salidas en velocidad.

• CALENTAMIENTO RAFAEL POL (FC BARCELONA):

1. Movilidad articular libre sin balón.
2. Estiramientos dinámicos.

Progresar hacia la portería contraria

Número jugadores: 16

Dimensiones: Campo fútbol 8

Finalidad: Mejora de la progresión en el juego. La mejora de los apoyos y las ayudas permanentes. La finalización en inferioridad numérica. Y finalmente, la constante toma de decisiones en todo el ejercicio.

Incidir en: Correcta toma de decisiones, basculaciones, entrada, anticipación, desmarques de apoyo-ruptura, velocidad en el juego y realizar las transiciones manteniendo la posesión de balón.

Duración: 20 minutos.

Desarrollo: Se enfrentan dos equipos de ocho jugadores cada uno de ellos con un sistema de juego 3-2-2 (el sistema se puede cambiar en función del utilizado por el equipo). Se dividen los jugadores en las tres zonas delimitadas como en la siguiente imagen. Los equipos tratarán de progresar en el campo pasando por las tres zonas prefijadas, no pudiendo salir ningún jugador de estas tres zonas. En la zona de finalización será exigible una gran calidad y velocidad en los pases y desmarques puesto que se trabaja en inferioridad numérica. 

1. Variante: Un jugador de la zona de creación puede entrar a cualquiera de las dos zonas.    
2. Variante: Los laterales pueden recorrer toda la banda y pasar por cualquier zona.      

Juego reducido 4 x 4 + 4, tres zonas y porterías

Número jugadores: 14

Dimensiones: ½ fútbol 8.

Finalidad: Mejorar principalmente la toma de decisiones, mejorar los controles, pases, desmarques de apoyo o ruptura, la posesión del juego, la entrada, anticipación, interceptación, pressing, cambios de orientación y finalmente si se consigue robar el tiro y su definición.

Incidir: En la correcta toma de decisiones, en la velocidad del juego para conseguir el objetivo y la intensidad defensiva. Además, en la atención de los jugadores que pueden interceptar el balón en la zona central y en el pressing.

Duración: 20 minutos.

Desarrollo: Se juega en tres zonas de las cuales dos son para realizar las posesiones y la central que es donde esperan los compañeros que no están presionando en ese momento la posibilidad de interceptar un balón. Las dos zonas están ocupadas por 4 jugadores cada una, mientras que en la zona intermedia sólo hay un o dos jugadores (dependiendo si el entrenador quiere realizar la posesión 4 x 3 o 4 x 2). Cada vez que el balón va a una zona lateral, presionan dos o tres jugadores de la zona central y los otros intentan interceptar. Hay que pasar a la otra zona con un cambio de orientación una vez se realicen cinco pases. Hay intercambio de funciones cuando un equipo roba el balón. En los fondos de cada zona hay colocadas una portería defendida por el portero. Si los jugadores que realizan el pressing consiguen interceptar el balón deben finalizar la jugada. Los 4 jugadores que tienen la posesión del balón pueden jugar con el portero. 

Analytical and global exercises in grassroots football

We continue with the methodologies of training, but this time we will focus on the field players in the following paper we show a variety of analytical activities, as well as global:

https://drive.google.com/file/d/0B6Kdn6odi3_9MTg4MEhILUYwRnM/view?usp=sharing

Basic analytical exercises for working the locking in early stages.

We continue with the training of goalkeepers in the grassroots, in the following paper we show you some exercises that can be performed in several categories:

https://drive.google.com/file/d/0B6Kdn6odi3_9bEVjcWZ1bTdSNDQ/view?usp=sharing

Early warming in the grassroots (III)

At the grassroots there are certain variables and certain guidelines that must be taken into account, then you show them:

Variables to consider in the design of overheating in youth and junior categories

When the player is nearing the end of his period of training, professional footballer mirror hanging over your mind. Thus, like professional footballers, increase training days, the charges are sharpened, adaptation is more severe, etc. It is therefore necessary warmups varied in order to motivate the player to the main activity. Possible variables are:

1. Space and tours: width of the field along the field, circular, big and small circular geometric figures (sides mark the paths of action and rest, exercise and / or jogging), free movement obstacles, exercises stations or muscle groups, in rows, in rows, etc.

2. Number of components: You can perform the same heating for the whole team, for groups (pairs, trios), individual, etc. Or, you can perform different warm-ups for each group, couples, etc.

3. Distribution of exercises: You can use the variables of space and alternate routes previous races, gymnastics, tasks ball, use of non-specific material, free tasks, etc.

4. Material: balls may be used (more or less), alternative materials, gym equipment, etc.

5. Others: cohesion may include group games, work with other sports, including music, etc.

Prebenjamines warming. The engine story.

The motor story is presented as a play activity where the young footballer plays a character who does all what's going on in the story. Just keep in mind that this category includes players from 6-8 years. Thus the creative coach just let your imagination and create a story where different exercises to prepare the body for the main business are made.

Early warming in the grassroots (II)

We continue to analyze the principles which should govern the heating, always adapting and based on the characteristics of the players.

5. La progresión. It should increase the intensity from start to finish, beginning with an intensity of 30-40% to an intensity of 80% (Padial, 1999) .It should also progress in difficulty or complexity of the exercises or tasks. Easy to perform exercises and known by the athlete and go increasing complexity based on the mechanisms of the sporting event. That is, start by analytical exercises and finish by exercises with a more global character. This aspect would have a greater weight in higher categories (children and cadets) where we can work from eminently executive tasks of primarily an analytical methodology to perceptual tasks decisional involvement of several roles, varying the space, with different goals, varying rules, etc. a strategy of primarily global warming practice on the main part or the reality of the competition.

6. Duración. Heating should last at least 10 minutes for players to get the maximum benefit from the increased muscle temperature. The heating must be as small as possible, provided it meets its objectives, so that later allow us to work to the intensity of training or competition (modified from Padial, 1999).

7. Diversión. At this stage of formation of the player, the fun should be a guiding principle of the sport. So, we should use competitive games, motivators, punctuation, groups, etc. where young players have fun and do not put the label activity heating "roll" that is useless and must be done every day.

8. Función de aprendizaje. We must not forget the formative stage in which we find ourselves. Thus, the pedagogical aspect in this age is critical.

We must establish cooperation animation and games where we meet two objectives. For one, the psycho-physiological warming and other objective, the integration of technical and tactical content of the main part. Another referred to global learning is based on the autonomy of young player to control parameters such as intensity, order of exercises, muscles and joints involved, their own heart rate, etc. This should be another basic principle in the heating in the grassroots.

Sánchez, D. & Donoso, A. (2003).  Fundamentos de calentamiento en base al fútbol I. Objetivos y Principios. Ef revista difital Deportes , Año 9 - Nº 63  

Early warming in the grassroots (I)

In the next post we will discuss some of the principles that governed warming in the grassroots, which must adapt to the formative stage of the player. This makes some principles are established based on the characteristics of young players.

1. Individualization. In football as in many other sports there are specific positions on the field, so each player must develop capabilities based on their specific position, which makes heat needed to indicate that one or the other aspects. Thus, it is recommended to allow players a time of 4 to 5 minutes so that they can perform exercises necessary for its activity in the field.

Goalkeepers recommended take the field for 10 minutes before exercise and after that heat specifically with other peers. The goalkeeper is a different player and depending on its success variables warming must focus on one or another aspect. Thus, we individualize heating in order to achieve higher performance of each of our young players.

2. Globalization. There is evidence that it is not necessary to concentrate the training of young players in improving physical performance from an analytical point of view. Often, young players get enough physical training through exercises and global games (Bangsbo, 1997). Thus, we can observe heating models for prebenjamines, youngest and fry (see II of the article) that there are global warming tasks where the player works different muscle groups and technical and tactical contents. Moreover, the heating should focus on the willingness of all muscle groups.

3. Variety. The variety of heating can be understood in different ways. They are known and necessary changes that occur in the same physical object as a result of the session, warm up for sessions of strength, endurance, etc. (Lake, 2002). On the other hand, the variety of professional footballers warming (where most days made at least one session) causes increased motivation and approach the goal of the session.

4. Specificity. This principle should normally give in warmups we usually do during training. Importantly, it is preferable that the exercises whose coordination structure match the main training, since we still see coaches using exercises or analytical games that have little to do with football and even less with the task you intend to work in your session.

Sanchez, D. & Donoso, A. (2003). Basics of warming in football basis I. Objectives and Principles. Eph difital magazine Sports, Year 9 - Nº 63 

Circuito físico con centros más finalización 4 x 2.

Number players: 6 players by repetition.

Dimensions: Field football 8.

Aim: Working physical and technical aspects through completions where we try to simulate actual game situations.

Impact: Proper implementation of each repetition with minimal technical errors, completion, the offensive and defensive situation following centers and do the exercise simulating a real action of the game.

Duration: 12 or 15 minutes.

Development: start the circuit number 2 (end) with ball, no. 5 simulates through physical work that comes out to receive the ball touches in the face with the midfielder and this displaces the ball to the opposite side where the other end to perform a Center. Enter the number 2 (far right) to the first suit, the number five (front) to the second bat and number three (midfielder) will remain on the front. In this way the left end will have three options of pass and can be rejected by any of the two stations. No. 1: Defenses: Performs n a work of coordination with stairs, an output to a cone and back quickly to defend the Centre. No. 2: Ends: Start the play with a zigzag with ball, made a pass to the front and go to the Centre to the first suit. No. 3: Midfielders: They make a zigzag without the ball more explosive jumps forward-backward-forward with legs together in white cone and moving the ball to the opposite side simulating a change of direction. No. 4: Right and left midfielder: Realize support within the rings with one leg, a la feint among cone and quickly go to the Center. No. 5: Forward: performed between the two cone skipping to and quickly make jumps among the cone, they made a pass to fellow face and go to the second bat to finish.

Circuito técnico por parejas más finalización.

Number players: 2 by repetition.

Dimensions: Field football 8.

Aim: Increase the technical level of the players, improve cardiovascular endurance and improve completion through a circuit of integrated training.

Impact: The correct execution of the various parts within the exercise, completion and perform at the highest possible speed with minor technical errors.

Duration: 15 minutes.

Development: Starts the Player number 1 and first made a pass to fellow number 2. Act followed, makes the zigzag without the ball touching cones, then number 2 returns the pass and this is going to the other side while the number 1 made a zigzag balloon. After, he realizes a change of direction. And the number 1 performs two jumps and coordination with stairs in the shape of "L". Meanwhile, on the other side, the number 2 continues to zigzag balloon and practice cuts, make a pass back and number one ends the move.

Documentary grassroots football

We present a documentary producer Ros Media Productions entitled " Grassroots ", which presented the scenario in which the football schools move, using the example of the UEB Santes Creus, team Catalan Football Federation, on the who have been players like FC Barcelona Sergi Roberto, Oriol Benito Villareal CF or Angel Roman of Manchester City.

In our opinion this is an excellent video which shows and analyzes the daily reality of youth football from different points of view (parents, managers, players and coaches) .

Without further ado we leave with him:

The Ajax youth academy

In this post we present a video on the ranks at Ajax Amsterdam. This document describes how to work the quarry by this club. Everything is systematized and controlled by age for all lower categories, so that training to physical and psychological development of children and adolescents adapt.

With these methods they have been trained players who have nurtured the templates of the best teams in the world. Among which we can find: Wesley Snejder, Urby Emanuelson, Rafael van der Vaart, Gregory van der Wiel, Marrten Stekeelenburg, Jam Vertonghen or Nigel de Jong and others. If we dive into the history of the club it costs Choose among the names that have been protagonists of the most successful clubs at the continental level and selections. For example, Dennis Bergkamp, ​​Edgar Davids, Marco van Basten, Ronald and Frank de Boer or Johan Cruyff (paradigm model game as a player and as a coach and signed on its tenth birthday).

One feature we like teaching their young talent is that it always tries to find the positive reinforcement, so that players dare to risk and push their limits. Otherwise, ie punish mistakes, it causes players to have more fear of failure which does not allow them to evolve so quickly.

Another that has caught our attention is the combination of sports and practicing movements such as Judo, so players have greater richness and versatility of movement.

We leave you with the video so you discover all these aspects you like and hoping that you might help.

An analysis of performance factors in football

Football is a collective sport listed as cooperation-opposition, and sports physiological way as intermittent high intensity sports or multiple sprint sports. It is defined as a mixed sport, since they combine actions of great intensity with recovery periods of varying duration for a relatively long time, where come in different proportion aerobic and anaerobic systems. For this reason, it is essential to determine performance factors to optimize the performance of a sport on the basis of the review of the information provided by the scientific literature. We conclude as main factors of performance capacity of intermittent exercise high intensity in a stable way, with incomplete recoveries, for an extended period of time and without intensity is reduced.

Aquí tenéis el enlace en donde podréis descargar un trabajo realizado durante el Grado en Ciencias de la Actividad Física y el Deporte analizando los factores del rendimiento en el fútbol por los autores del presente blog

El fútbol es un deporte colectivo catalogado como deportes de cooperación-oposición, y de manera fisiológica como deportes intermitentes de alta intensidad (DIA) o deportes de esprines múltiple. Es definido como deporte mixto, ya que combinan acciones de gran intensidad con períodos de recuperación de duración variable durante un tiempo relativamente largo, donde provienen en diferente proporción los sistemas aeróbicos y anaeróbicos. Por eso, es fundamental determinar los factores de rendimiento para optimizar el rendimiento de una modalidad deportiva en base a la revisión de los datos aportados por la literatura científica. Concluimos como principales factores de rendimiento la capacidad de realizar ejercicio intermitente de alta intensidad de forma estable, con recuperaciones incompletas, durante un período prolongado de tiempo y sin que se merme la intensidad.

Posesión 4 x 4 más tres comodines

Number players: 11 – 22.

Dimensions: 18 x 14 or 20 x 20.

Aim: Keep possession of the ball, improve body guidance controls, passes, props, interact, marking, pressure, inlet, anticipation, etc.

Impact: Controls and passes and not lose the ball with errors not forced on the contrary. In addition, a constant mobility within the playing area along with a constant mobility of the external support is required. Alternation of long and short passes. Amplitude in the game. Defensive intensity. Defensive position. Pressure.

Duration: 2 series of 10 or 12 minutes.

 Vídeo sobre el ejercicio de posesión de Pep Guardiola como entrenador del Bayern Munich

Development:Game position formed by two teams of four blue players and  four white players more three yellow jokers which are fixed. To play a positional location of 7 by 4. The two teams of four alternate offensive-defensive function depending on the ability to retain the ball. Wildcards are fixed in all the action. The four players with more ball possession three Jokers are trying to keep the ball, on the other hand, the other four players press and try to steal the ball. When they steal there is Exchange of functions. To play few touches.

Sensitive phases and technical circuit

We present here a new link to learn a little more about the sensitive phases of young players. Also talk about the technical circuit, a tool very employed in grassroots football and that can serve as great help the player improve technically.

https://docs.google.com/presentation/d/1x7GUJIeGlQ0U87lNv4ND9Ayc6V80UyLDvLqi_DzVNuU/edit?usp=sharing