Availability equals Winnability: The effects of a Periodised Training Model on Player Availability in Elite Soccer - A Case Study (Part 3

FEATURE / DAMIAN RODEN

INTRODUCTION

In the first edition of the Football Medicine and Performance Association Magazine (issue 32), the structure and rationale behind the training model implemented during Seattle Sounders’ MLS Cup Winning Season in 2019 was discussed. It detailed the intricacies of a typical training week, how this contributed to the highest player availability in the club’s history and more importantly, how the team started and finished the season so strong. Whilst the structure of a typical week from a training and loading perspective was significant, the decision-making process and the management of individuals within the framework of the model was of equal importance.

In the second edition (Issue 33), the assessment processes that were carried out during the training week, together with the logic behind such assessments were discussed in order to determine each and every players ‘readiness to train’.

In this final edition, this article discusses the rationale behind the daily ‘preparation’ of players, the type of exercises that were commonly used and the key non-negotiables of the training week. This is all carried out in an attempt to prime players for the demands of the game and ensure that critical parameters were observed to keep players healthy and available.

PREPARATION TO TRAIN

Having determined whether each player is primed and ready for training through testing and identified how to assess each players’ response to training and games through the various ‘readiness’ assessments, it is important to recognise how to prepare players to optimise performance and further prevent any unnecessary injuries.

Given both the multi-directional nature of the game of football in addition to what happens following each training session or game and leading up to the next, preparation and more specifically preparation exercises are an essential part of performance and injury prevention.

Whenever a player performs football actions, there is a lot of stress placed on joints, ligaments, tendons and muscles so it is not uncommon for players to report inflammation, tightness or discomfort somewhere in the body after training or prior to training the following day.

FUNCTIONAL FUNCTIONAL MOVEMENT MOVEMENT

CORE CORE STABILITY STABILITY FOAM FOAM ROLLER ROLLER

PREPARATION PREPARATION TO TRAIN TO TRAIN

BACK BACK MOBILITY MOBILITY

GLUTE GLUTE ACTIVATION ACTIVATION

Although this is not always a problem, over time inflammation can restrict movement around a joint, tightness can cause muscle imbalances and changes in posture and discomfort can cause an individual to change their normal gait, running style or posture to compensate for the discomfort that they are experiencing. Similarly, whilst each individual is different and will respond to training in a different way, players often spend a significant amount of time in a seated position before training whether it be driving to work, eating breakfast or chatting with team mates in the dressing room. Spending too long in this position is not ideal for general posture, and it encourages key muscle groups to act differently to how they are required to act when performing football actions. Preparation exercises should therefore form part of a players’ daily pre-training routine with the aim of improving posture, improving mobility in some joints whilst stabilising others and stimulating the key muscle groups that are responsible for specific football actions.

PREPARATION EXERCISES

Before considering which exercises to use, It is important to remember that every individual is different so there is not one set of exercises for all players as each player will require a slightly different stimulus. The following categories of exercises however are those most commonly used to rectify many of the issues players will encounter in response to training and spending long periods in a seated position and will send players onto the training pitch primed and ready to perform. A library of exercises relating to each category with a full description of how they should be executed can be found at www.fitforeverygame.com. Whilst there are endless exercises that practitioners use with players it is important to understand the principles behind the exercises as opposed to the exercises themselves as each individual will often present with different needs on a daily basis.

FOAM ROLLER

Given the jarring nature of the sport and the number of accelerations, decelerations, changes in direction and rotations that occur during training and games, players will undoubtedly experience tightness in muscles that will occasionally have a negative effect on their ability to move and coordinate their body fully. The use of foam rollers of all major muscle groups both immediately after training to boost recovery, and prior to training helps to increase blood flow, remove waste products from muscles, iron out knots in muscle tissue and increase mobility by lengthening the sheath that surrounds muscle fibres. The sheath known as “myofascia” if tight can inhibit muscle length particularly during explosive movements causing a sensation or even occurrence of muscle tissue damage. Ironing out knots and releasing tightness in overactive muscles will therefore increase range of movement around a joint and ultimately improve mobility. Whilst there are numerous ways to use a foam roller, the following information provide examples of some key parts of the body in which foam rollers should most frequently be used. A full series of foam roller exercises can be seen in the appendix.

THORACIC SPINE

Lying on your back with the foam roller just below your shoulder blades, raise your hips off the floor. Roll up, down, hold and bend upper body slightly over roller. Then go back to the starting position and repeat.

KEY CONSIDERATIONS • Activate glute & abdominal muscles before raising hips. • Maintain normal breathing throughout the exercise. • End with upwards movement to help remove any waste products

GLUTES

Sitting with the foam roller underneath your glute, with your hands either side of you to maintain posture and balance, start to move downwards on the foam roller and then move slowly upwards.

KEY CONSIDERATIONS • Alternate between a straight leg and bent leg position. • Maintain normal breathing throughout the exercise. • End with upwards movement to help remove any waste products.

IT BAND

Face sideways with the foam roller positioned under your knee. Start to move upwards towards the hip and then change direction moving slowly downwards going back to start position and repeat.

KEY CONSIDERATIONS • Make full use of your arms to support your body weight. • Maintain normal breathing throughout the exercise. • End with upwards movement to help remove any waste products.

BACK MOBILITY

To enable messages from the brain to travel to active muscles in order to perform football actions effectively, nerve impulses must pass seamlessly through the spinal column. For this to happen it is important to maintain a typical ‘S’ bend so that each segment (joint) of the spine and each shock absorber (disc) between each segment are lengthened and assembled appropriately.

Unless a conscious effort is made to maintain healthy posture, spending too long in a seated position can cause players to ‘slouch’ placing the spine in an unnatural position where segments and discs become ‘squashed’ potentially affecting the pathway of nerve impulses.

Back Mobility exercises help to lengthen and align the joints of the spine and switch on both lower back and deep abdominal muscles and should form part of every players’ daily routine.

Whilst there are many variations and combinations of exercises widely used, the following information provides an example of some simple exercise that can be performed. A full series together with a description of how to perform back mobility exercises can be seen in the appendix.

BACK ROLLS

Start by sitting upright with your knees close to your chest and your chin tucked in. Then begin to roll backwards, followed by rolling forwards, whilst maintaining posture and balance and avoiding any lateral movement.

KEY CONSIDERATIONS • Place your hands at back of legs, behind the knees to activate your abdominal muscles and lower back muscles when your are rolling. • Bend your neck forwards and tuck your chin in to stretch neural pathways when rolling.

SINGLE LEG SIDE STRETCHES

Lying on your back, raise one of your legs straight up to 90 degrees. Then move this leg across your body and then back to the middle. Return to the starting position and repeat with opposite leg.

KEY CONSIDERATIONS • Keep both legs as straight as possible throughout movement for maximum stretch. • Ensure that your shoulder blades stay flat to the floor. • Maintain the correct position throughout the exercise.

CAT STRETCHES

Position yourself on your hands and knees making sure your back is straight and your head is facing the floor. Arch your back and hold this position, then lower and straighten back to the starting position.

KEY CONSIDERATIONS • Pull belly button into spine throughout movement. • Ensure hips, knees and ankles are all shoulder width apart • Maintain the correct position throughout the exercise.

GLUTE ACTIVATION

The gluteal muscles are the strongest muscles in the human body. Whilst their primary role is to stabilise the hip, pelvis and knee joints and also generate force particularly when accelerating, they also play a key role together with the lower back and deep abdominal muscles (core) in keeping the spine in a stable position.

Unless players make a conscious effort to activate ‘Glute’ muscles when sitting for long periods, they may switch off. Inability of the Glutes to fire makes the knee joint vulnerable, causes the hip flexors to tighten which places a greater demand on the hamstrings and can cause the lower back to bear the brunt of any explosive actions.

Performing glute exercises initially in a supine position to check that they are firing correctly before performing upright and more functional exercises will help to prime players for dynamic football actions.

Whilst there are many variations and ways in which glute exercises can be performed, the following information provide an example of some simple exercise that can be used to prepare players for the demands of the game. A full series of Glute Activation exercises can be seen in the appendix.

ALTERNATING SINGLE LEG BRIDGE

Lying on back with your head facing up and your chin tucked in. Put your arms by side and one knee bent at 90 degrees. Raise your hips off the floor pushing through your heel. Hold this and return to start position.

KEY CONSIDERATIONS • Make sure your glutes are switched on and ‘firm’ and your hamstrings are relaxed and ‘soft’’ • Don’t allow your hips to rotate or drop. • Maintain the correct position throughout the exercise.

SINGLE LEG LOWERS

Standing on one leg, with arms across your chest, face forward and put your opposite foot in front. Bend your knee and slowly lower into single leg half squat. Return to start position and repeat with opposite leg.

KEY CONSIDERATIONS • Try to stop knee joint from moving sideways by activating glute med. • Keep upper body in upright position throughout movement. • Maintain correct upper body posture throughout the exercise.

BAND SIDE WALKS

Stand with your feet shoulder width apart and face forward with your arms by side. Place the band below knees and walk sideways 5-6 strides & back to start position 5-6 strides. Face the same direction at all times.

KEY CONSIDERATIONS • Slightly bend your knees when your are moving. • Pull belly button into spine and switch glute muscles on at all times. • Maintain correct upper body posture throughout the exercise.

CORE STABILITY

The deep abdominal muscles commonly referred to as the ‘core’ are responsible for stabilising the body when performing football actions and changing direction effectively. Similar to the glutes, unless players make a conscious effort to activate the core when sitting for long periods, they may switch off.

Performing static core stability exercises before progressing to more challenging, dynamic and functional movements will help reduce the amount of shearing and rotational forces that are transmitted through the body that will ultimately help reduce the risk of injury but also make movement more efficient.

When performing core stability exercises it is important to concentrate on activating the glute muscles simultaneously as combined they will help protect the spine and maintain a healthy posture.

Whilst there are many variations of core exercises widely used complete with progressions, the following information provides an example of some basic exercises that can be performed prior to performing more functional movements. A full series of core exercises can be seen in the appendix.

PLANK WITH MOVEMENT

Position yourself resting on your elbows and toes. Ankles, knees and hips should in a line. Hold this position before making forwards / backwards movements followed by left / right movements avoiding any hip drop at all times.

KEY CONSIDERATIONS • Pull belly button into spine throughout movement to stabilise “plank” position. • Activate the glutes to stabilise “plank” position. • Maintain the correct position throughout the exercise.

SIDE PLANK WITH MOVEMENT

Position yourself on your side with all the weight on your elbow and forearm and side of foot with opposite arm raised out straight with feet together. Hold this position before raising and lowering non weight bearing foot.

KEY CONSIDERATIONS • Pull belly button into spine throughout movement to stabilise “plank” position. • Activate the glutes to prevent your hips from rotating. • Maintain the correct position throughout the exercise.

HEEL TAPS

Lying on your back with your knees raised at a 90 degree angle, slowly lower one leg and touch your heel on the floor and return to the starting position. Repeat this process with opposite leg.

KEY CONSIDERATIONS • Keep your chin tucked in throughout the movement. • Do not allow your pelvis to rotate during the exercise. • Push your rib cage downwards at all times throughout the movement.

FUNCTIONAL MOVEMENT

Given the dynamic nature of the game and the random, spontaneous movements that occur it is important that players prime themselves for such movements by mimicking the type of movement, the range that they will have to move through and also the intensity at which they are likely to be performed prior to entering the training pitch.

Providing players have released tightness by performing foam roller exercises, mobilized their spine via a range of back mobility exercises and activated both glute and core muscles, performing functional movements will help to energize the body and fully prepare them for the demands of both training and the game.

Whilst there are many functional exercises that can be used, the following information provides an example of some simple exercises that can be used. A full series of functional exercises that can be performed can be seen in the appendix.

SQUAT

Stand upright with your hips, knees, and feet all shoulder width apart. Toes should be slightly pointed out and arms out for balance. Lower yourself into deep squat position and back up to start position.

KEY CONSIDERATIONS • Make sure to hinge at the pelvis before lowering. • Activate the glutes to prevent knee joint moving inwards (valgus) or outwards (varus). • Maintain correct upper body posture with chest out and shoulders back.

MULTI-DIRECTIONAL LUNGE

Stand upright with arms by side, raise one knee and lunge in different directions keeping ankle, knee and hip in line. Plant heel before toe and ensure knee doesn’t pass the line of the toes before returning to start position.

KEY CONSIDERATIONS • Pull belly button into spine throughout the movement to stimulate deep core muscles. • Activate the glutes to prevent knee joint moving inwards (valgus) or outwards (varus) • Maintain correct upper body posture with chest out and shoulders back

MULTI-DIRECTIONAL JUMP AND HOLD

Stand upright with arms out and jump in different directions keeping your ankle, knee and hip all in line. Ensure knee doesn’t pass the line of the toes when landing before returning to start position.

KEY CONSIDERATIONS • Pull belly button into spine throughout the movement to stimulate deep core muscles. • Activate the glutes to prevent knee joint moving inwards (valgus) or outwards (varus) • Absorb force by bending ankle, knee and hip joint collectively on landing.

LOAD MANAGEMENT

It is important to recognise the need for the modern player to activate their body prior to high intensity exercise and build key movements and exercises into their daily routine. However, this must sit alongside observing trends in each player’s daily training load to ensure they are optimally prepared for each game, week after week, for the full duration of the season.

As discussed in Issue 32, the structure of the periodisation model ensures that any peaks or troughs in training load are avoided. This is because each type of training is performed over two consecutive weeks, meaning that even when there is a drop or a rise in intensity when moving from one type of training week to the next, it is always within a safe ‘band’ or ‘range’.

That said, it is still important to do due diligence and ensure that players are always on track. Two of the nonnegotiables when observing player response to training each week are:

1) No high intensity drop or rise from one week to the next of greater than 50%; and 2) Each player must hit between 9095% of his or her maximum speed each training week leading up to a game, an example of which can be seen in Figure 1.

Whilst figure 1 is just an example of one player over the course of a season, it is evident that there are fluctuations week-onweek, largely based on variations in the high intensity distance covered each game. There is also a general increase in intensity each two week segment of each cycle (green x 2, amber x 2, red x 2) and the intensity of each week in all cycles shows an upward trend (light green compared to light green, dark green compared to dark green etc.). Lastly, it is shown that the player hit speeds above 90% each week of the season leading into each game.

To re-emphasise what was discussed in the first edition of this article, this is one example of an approach to load management that ensures players are optimally prepared for games, with the rationale and underpinning principles behind it. Providing there is sound rationale behind the philosophy and that players remain injury free and maintain a high level of performance throughout the season, it may be argued that the correct approach is being implemented.

ABOUT THE AUTHOR Damian Roden is one of the most highly regarded Performance Coaches worldwide having implemented his approach successfully for over 15 years in the Premier League, with National Teams and more recently in the MLS. If you enjoyed the three articles in the last three editions visit www.fitforeverygame.com and order his newly released book ‘fit for every game’

Total High Intensity Distance (including games)

Figure 1. Weekly Total High Intensity Distance (including games) and Weekly Maximal Speed (training) over the course of a season.