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PRE-SEASON is defined as the period after the off-season period, when training is conducted collectively and often includes friendly matches. Pre-season focuses on improving the physical, technical, and tactical aspects of the sport, providing the team with the best possible chance for success. It is generally characterised by progressive increases in training loads. It is common for teams aiming to achieve the highest training loads during pre-season. Frequently, one of the pre-season goals is to ensure that the players achieve a new individual maximum for field training loads, from both an intensity and volume standpoint of view. It is, however, important to note that training load stressors are one of the biggest predictors for injury and illness.
PREPARING PRE-SEASON
These factors can be categorised into two main characteristics: Pre-season and player characteristics. During pre-season, training loads should increase progressively to allow athletes to adapt from training and to reduce the risk of injury. It is advised to begin the first week of pre-season with a light – moderate load for both volume and intensity. This is to help provide a base for players and acts as a starting point to increase the load. However, due to the nature of elite football, players return with different experiences of load from the off-season period. Clubs may have players returning from international tournaments who have had a couple of weeks off. At the other end of the spectrum, teams may have players who have had eight weeks off due to not being selected for the national team. Due to these mixtures the practitioner will be required to adapt the load and progressions in this first week to the individual tolerances.
The volume is to increase for the first three weeks of pre-season, where it peaks. Weeks four and five are suggested to act as a reduction in volume to act as a taper into the lead up of competition. For intensity, it is advised to have players to be working at a high intensity by week four, maintaining it through to week five. By keeping the intensity high, performance staff is providing a stimulus which can elicit a physiological effect, without having to produce high physical volume. This then leads into the competition phase where it can be difficult to keep up the volume of load for all players.
RECOVERY
Recovery methods can be passive or active.
PASSIVE RECOVERY – SLEEP
Sleep is the most beneficial form of recovery. Athletes should follow these guidelines:
Sleep eight-10 hours every day 80-90 per cent at night, 10-20 per cent during ‘day naps’ between sessions. Try to go to bed and get up at regular times.
Start to relax and ‘wind down’ 20-30 minutes before bed. Do not force sleep – go to bed when ready.
ACTIVE RECOVERY
Cool down: Every session should component lasting five-10 minutes.
Water immersion: A minimum of 10 minutes is required to achieve the effect from water pressure. Recommended time for a session is 15-20 minutes immersion with light activity like leg swings, walking, and swimming.
Cryotherapy (ice baths): Ice baths: 10-15minutes of ‘exposure’ underwater.
Massage: It can have several benefits both physiologically and psychologically. It has been shown to significantly reduce soreness and improve strength and power performance. Massage reduces anxiety, stress and tension. It should last at least 20-30 minutes. Ideally should be massaged within one to two hours of a highly fatiguing session. Relaxation’ massage should be considered as well as ‘sports’ massage.
Let me finally join many sports loving Emaswati and thank Sihlangu for a great performance in the ongoing COSAFA Cup. Till next week ... I love you all.
have cool down