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SKILL-RELATED FITNESS
As well as fitness components, it is very advantageous to possess and work on skill related components of fitness. These are not essential, however in order to be as good a player as the potential allows, it is crucial to improve such components. These components include; Power, reaction time, agility, balance, co-ordination and speed.
Power is a combination of strength and speed, and is needed for explosive movements such as sprinting for a ball or jumping to head a ball from a corner. Power can be increased through resistance training and also plyometrics.
Reaction time is not only beneficial for goalkeepers, but also for ever outfield position. It is the time it takes for a person to react to a stimulus. For example; a defender may block a shot aimed at the goal, and the block is in reaction to the strikers shot. If their reaction times are slow, the ball may be on course for the goal net.
Agility is the ability to change direction rapidly. This attribute allows the player to run around opponents with more ease, either with or without the ball. A striker may use agility to change the course of their run, so quickly that it may lead to a goal scoring chance through the opponents’ slower reactions.
Balance is often an over looked component especially in football. Balance is the elementary component to many skills, and without it, players would not be able to carry out a variety of skills or even move around with any agility and control.
Co-ordination is the ability to perform complex motor skills, for example; running and heading or running and passing. Co-ordination allows the player to interpret where, when and how a stimulus is either received, or should be given.
Speed is when one is able to perform a movement quickly. This may represent the speed of the whole body, i.e when side stepping an opponent quick enough to avoid contact, or in terms of a body part, for example the movement of Cristiano Ronaldo’s quick step overs with his legs, with his head and torso still stationary.
Each skill-related component of fitness should be included within any training programme in order to further progress the abilities and level of consistency attained by each player.
Structuring a training programme. There are key basic elements that should be covered in every training session:
- Warm-Up – dynamic activity to increase body and muscle temperature, optimising performance and reducing the potential for injury – 15-20 minutes
- Speed Work – this should always be performed when the players are still fresh and not tired from training – 10-15 minutes
- Technical Session – skills and practices (passing, shooting, heading etc) – 30 minutes
- Small-sided game or 11v11 – crucial for enhancing endurance levels and for putting the skills into practice, but also an important fun element to keep players interested and motivated – 45-60 minutes
- Cool-Down – gradual decrease in activity levels incorporating limb movements to assist blood flow and removal of waste products. Some stretching may be appropriate – 10-15 minutes
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