The Importance of Preseason
The preseason is a unique period in the football calendar due to its lack of competitive matches, which enables more intense and extensive training activities with the aim of improving motor and functional abilities. In other words, we have the luxury of progressive overloading various aspects of conditioning despite the fact that this may result in poor performance in a match. In addition, the key benefit of the preseason is creating a basic level of preparedness for soccer players that will meet the demands of the competitive season, enabling them to achieve optimal physical fitness, tactical alignment and mental stability for the long-term and intense challenges that follow.
Testing Protocol
In my work during the preseason, I try to conduct those tests whose results are applicable to the training process. In particular, the battery of tests consists of the FMS, which helps me create corrective programs and adjustments to training with loads; SJ & CMJ, whose results dictate the direction of individual programs toward plyometrics or strength training; long jump, which allows me to easily retest during the season; Sprint 0-40 m to assess acceleration abilities, maximum sprint speed and ASR; Pro Agility Shuttle to assess the ability to quickly change the direction of movement and 30-15 IFT to assess aerobic capacity.
Monitoring Athlete Progress
Given that the preseason is a key period in the preparation of players that can determine success in the rest of the season, it is extremely important to prevent possible injuries due to excessive workload or unpreparedness due to insufficient intensity. For this reason, it is crucial to monitor our athletes regularly. Personally, in my work I rely on Perception of effort (e.g., rate of perceived exertion â RPE), Session rating of perceived exertion (session duration (min) x RPE), Wellness questionnaire, GPS monitoring and CMJ monitoring. By including each of the mentioned tools, I try to make a decision whether to make an intervention in the training.
Strength Training
Strength training is an important component in injury prevention and the development of power and speed. The preseason is the period when we can carry out strength training several times a week (2-3 times), without risking the competitive result. In the preseason, I divide the strength training into 3 blocks, that is, a block of basic strength, a hypertrophic block and a strength block.
Endurance Training
Endurance training is an indispensable condition. Everyone would agree that this is one of the most important qualities to sustain the demands of a football match. This is a crucial aspect of football player preparation. In the preseason, I use HIIT (15″/15″), SIT (4-6×30″ all out sprint) and RST (2x6x25m sprint) as well as various forms of SSG to develop aerobic capacity.
Injury Prevention
Player health, that is, injury prevention, are the most important aspects in achieving long-term success and continuity in sports. In order to achieve this, it is necessary to have a clearly structured strategy that includes a high-quality plan and program of the pre-season and competitive microcycles and regular monitoring of the load, i.e., monitoring. With the aim of preventing injuries, I divide training with loads into eccentric, isometric and isotonic blocks. Plyometric exercises are an important part of maintaining the health of soccer players, and they are divided into a block of low plyometrics, a block of force absorption and a block of propulsion. In addition to plyometrics, proprioception exercises are an indispensable factor in injury prevention.