Off Season

[BFS]

No matter what sport you play, after a long season your body needs a rest. If you keep applying the same stiumulus to your body you will become stale or even worse get injured! The off season gives the body a chance to recover both physically and mentally from the rigours of a competitive season.

During your off season you should try different activities. For rugby we encourage are players to swim and go mountain biking. These are great activities for keeping the heart and luges functioning so preseason isn't such a shock come July!

We also encourage them to play differnt sports such as tennis and badminton. Aswell as maintaining a little fitness it also helps with footwork and coordination which they may get a crossover come the start of the new season.

Becareful of what you eat, although its nice to treat yourself, remember that come preseason you will have to burn off those extra pounds you put on, and its not as enjoyable getting them off again!!

So take your rest and recover well, but keep yourself ticking over so that come preseason you'll have an extra edge over your competetors.

Next month we'll look at preseason training!!

[bymfc]

Happy days, thats what I am looking for some help with setting a pre-season fitness programme for my football team. Any help would be great!!!

[paul_r]

I'm sure BFS will be able to help ok.

What age range is your football team(s), and when do you start pre-season training and competitive matches?

[bymfc]

It is an adult team, pre-season starts 3rd July, we will train 4 times the first week, 2 times the 2nd week (due to the holidays) and then 4 times for the 3rd and 4th weeks, then at the start of August we will cut it down to 3 times a week but at least one of these will be a match. hope that is of some help, looking forward to your reply!

[BFS]

The two things you need to think about are volume and intensity.

Intensity is how stressfull the activity is on your central nervous system (CNS). This normally suprises people. So Speed training although can seem quite easy because of the longer rest times, is actually more stressfull on your CNS than fitness work because of the speed you are travelling at.

Volume is how much work is actually completed, measured as time or distance run etc.

When planning your week you want the High intensity training when your freshest and the Volume following that. For example if training monday, tuesday, thursday, friday. You would do your Speed training on the Monday and Thursday and the Heavier fitness day on the Tuesday and Friday.

If your doing 3 days or 2 days with a rest day in between, plan your sessions in the same way. The speed work first followed by the fitness.

During the preseason thread that I'll post later in the month I'll show you example sessions for speed and fitness.

[bymfc]

Where is BFS this weather

Stu

[BFS]

Just Back from my holidays. I'll have the preseason post on next week!

[paul_r]

:eek: Holidays? Slacker!




Great timing actually, as there are lots of people starting back for the pre-season training from next week. :)