Tag Archives: Fußball

  • Instant Training Improvement Tips: Success on the Pitch, part 2

    Posted on June 20, 2012 by John Davies

    Whether it you refer to it as Soccer, Football, Futebol, Fútbol, Fußball, Voetbal, Calcio or in any other language, ‘the Renegade’ protocols are a cornerstone in training circles of the Beautiful Game across the world. Though my work is seen from junior development programs to the highest levels in Europe and South America, general conditioning approaches in the sport are lagging far behind skill development and often, even at very high ranking clubs, is remarkably poor.


    While there a multitude of reasons for this problem, typically the issues is centred with the lack of direct playing knowledge on the pitch by said conditioning coaches, limited educational services and of-course a commercial side that has distorted training procedures in order to sell a product.


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    From the start, training for the pitch is an exhausting measure and unlike any other major team sport given the extraordinary skill demands combined with physical requirements. The intricacies of the sport skill are so extraordinary that is near impossible to explain and appreciate unless you are dedicated to the sport as player, fan and of-course coach. The failing of many is thinking training for the pitch is akin to an algebraic solution and the summation of improved physical traits, as defined by testing day accomplishments, will result in a better player. Nothing can be further from the truth and the error of many who do not understand the technical, tactical and artistry of the game.


    Football is unique sport where its artistry is timeless and the ‘language’ of the beautiful game is without borders. Whether you are reminiscing of luminaries, Pelé, Eusébio, Diego Maradona or Roberto Baggio or the present day enganche mastermind Juan Román Riquelme, their abilities will resonate in every era but equally come from a developmental system that understood how preparation must directly target production on the pitch. This is important to understand given the amount of time that is often wasted within areas of little consequence and merely satisfies ‘exercise tests’. However along with the building of tactical genius and sporting skills, there equally must be sufficient time focused upon building explosive power, extraordinary fitness levels, pace and the ability to resist injury through exhausting season. Each of these ideas must be married at all times but once again, within the framework of knowing the finite subtle skills of sport.


    This duality of coaching goals is unique as no other team sport needs to intricate weave technical, tactical and performance conditioning work as tightly as football. Quite frankly it is easy how the sport sits at the cornerstone of my theories on sport conditioning as it will be governed by the ‘Renegade Concepts of Training™’:


    • Movements trained, not musculature
    • Efficiencies of movement reinforced
    • Motor patterning and grafting of movement
    • Postural alignment is emphasised and perfected
    • Stabilisation in the most destabilized training environments
    • Adopt chaotic, rapidly changing conditions within daily training environments.
    • Force developed such that it can be projected, accepted and redirected at maximal levels


    These tenets are applied within a framework of the ‘Wheel of Conditioning™’ which a well prepared athlete will divide training between


    • Sport Skill
    • Range of Motion, Static
    • Range of Motion, Dynamic
    • Agility
    • Linear Speed
    • Strength
    • Work Threshold




    This will be propelled around the hub of the love of the game and sufficient drive, determination and dedication. Each of these physical traits must be tempered with coaching leadership possessing extreme knowledge of sport specific skill which includes tactical development and ensuring they are implemented within the training regime. This is very important to understand as football is not a juggling contest or an endless series of set-pieces and crossovers as much of the present-day online marketing insinuates. Of tactical knowledge development, this is tremendously important to understand as work off the pitch, well outside of the gymnasium, will stress development of problem solving skills that require mathematical functioning and creativity.


    Within much of the football ranks, looking from the higher levels of professional sport down to the academy programs, the greatest direct physical problems are within the following areas:


    1. Movement generation
    2. Range of motion development
    3. The lack of training that emphasises the ability to maintain proper postural alignment under duress
    4. Recovery from exhausting training and playing schedule.


    These four major concerns, while they will be detailed in much greater length in the future are greatly limited with the correct daily use of RED2, DMC™, Hurdle mobility drills, STS™ and tumbling as well as Modern which I direct all my clubs to utilise.


    opening sequence of RED2


    Cossack Squats: performed following RED2,i.e. 5 minutes continuous movement


    opening sequence of DMC™

    Static range of motion


    ‘STS’ model from the Renegade FIX™
    How to perform the ‘STS’ model from the Renegade FIX™



    Introductory Sample Routine
    Please note: ensure you make use of a weight you can ‘manage’ and not one that ‘manages you’. Please be patient and learn how to execute the movements correctly first. This is merely an introductory routine of GENERAL training but crucial for each user to be PATIENT and perform correctly.




    Hurdle mobility drills, #4 & #5


    Tumbling (somersaults, tripod to stand, spider lunge x 10 each)


    Four sets of thirty-seconds each of the following movements, continuous motion, for eight minutes total duration
    • Jumping jacks
    • Shuffle splits
    • Vertical hopping
    • Slalom (side to side) jumping


    Renegade Sprint Sequence A (Please note the following sprint section would be normally found in 'recovery training' day but given this is many readers first experience with my volume of work it is likely best to start with something more manageable.

    o 100. x 3, (*)
    o 100., 100 x 2, 100, (*)
    o 100. x 2, 100, 100 x 2, (*)
    o 100., 100 x 2, 100 (*)
    o 100. x 3 (*)


    * accelerate to 75%, walk 20 between intervals - 90 sec rest between repeat


    Bounding 20 yards / metres, jog back to start and repeat 5 times each

    • Flutter kicks
    • Forward bound
    • Backward Bound


    Medicine Ball Routine A and B (medium weight): 10 throws each


    Resistance training is broken into three basic complexes (1, 2 and 3), performed for sixty total seconds. Perform the first part of the complex for thirty seconds before moving to the second to complete the set. Once completed ‘complex one’, rest sixty seconds and move to ‘complex two’ and then ‘complex three’. Repeat six total circuits.


    1a) Dumbbell Split Snatch
    1b) Medicine Ball Wood Chopper with Jump


    2a) Squat (medium stance, heels elevated)
    2b) Russian Split


    3a) Dumbbell Deadlift (heels elevated)
    3b) Medicine Ball Scoop Throw Forward (height and distance)


    Pull-Ups 3 x 12






    Static Range of Motion – ‘Pink’


    Prepared by John Davies
    Top photo Tammy Bravomalo

    John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.


    The information provided in ‘Instant Training Improvement Tips’, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

    This post was posted in Training and was tagged with Voetbal, Soccer, Fútbol, Fußball, Football, Calcio

  • Success on the Pitch, part one

    Posted on June 14, 2010 by John Davies

    Whether you refer to it as Fútbol, Voetbal, Football, Soccer, Fußball or Calcio, the ‘Beautiful Game’ is one of the world’s most demanding sports from both a vantage of technical skills, tactical knowledge and athletic ability. Unfortunately television coverage does not do the sport justice and much of the intricacies are lost to the casual viewer. The remarkable vision to develop a pattern of movement or defend, the ability to simply pull down a volley or one touch pass up the pitch and the fitness levels to press forward for ninety minutes in an endless series of quick stops and starts is easily missed.


    The great problem in the sport today, must like the balance of society, is that ‘passive’ physical activity has plummeted and with it levels of fitness in the youth are at deplorable levels. Young players are simply not playing enough with daily touches grotesquely short of required amounts and much of the talk of ‘goals’ is not matched by application. If you wish to excel on the pitch, it is a ‘seven day a week’ function and not a twice a week after school program


    As it relates to the pitch, players simply cannot execute certain tasks because they lack physical attributes, i.e. dynamic range of motion and relative strength. General movement disciplines that should be assumed are rarely performed correctly and are not solely a question of sport specificity but failing fitness and strength levels. This relates directly to possessing sufficient relative strength to maintain posture under duress and dynamic range of motion to perform skills, i.e. passing and trapping the ball, transference of body-weight for re-distribution and of-course striking, but as one would anticipate you cannot perform said skill to you potential without the baseline athletic ability.


    Inefficient fitness levels in Football will detonate a young boleiros development instantly and while the vision of joyous play can never minimised, proper conditioning must be instituted. Given that it is not out uncommon for a player to log upwards of 15,000 metres in a match, a lean well conditioned athlete is an obvious requirement but equally one that is prepared primarily for explosive short bursts and the uniqueness of the sports technical demands. Training for the pitch, must recognise this is not a slow methodical jog but thousands of short, tight, explosive runs that are complicated with technical and tactical needs


    The most direct way to review fitness levels is aerobic capacity, which is the maximum capacity to transport and utilize oxygen during increased exercise measured in millilitres per kilogram of body weight per minute (ml/kg/min). There are significant weaknesses is considering VO2 max, however as a general guide it is likely the most efficient manner in broad testing circumstances.


    OxyElite Protein with Amanda


    The easiest method I find to estimate VO2 max was developed by Dr. Kenneth H. Cooper using a common twelve-minute run test, where the individual runs the greatest possible distance during the period. Measuring the distance (in meters) on a maximal twelve-minute run, VO2 max (in ml/min/kg) is calculated with distance covered in twelve minutes.


    Although I do not use the distance runs that most will in regular training, highly specific sprint intervals and general physical preparation work will equate to desired results. With my most basic guideline, VO2 max needs to be a minimum of 53 (i.e. two mile run in 12 minutes) with a preferred base of 65 (i.e. three mile run in 15.33 in minutes) for players with greater potential.



    (EDIT, ADDED 8 May 2014)


    From my book, ‘Beautiful Game III – edition 2’:


    If a player lacks the appropriate level of range of motion they will be unable to perform tasks on the pitch at the required level.


    To develop sufficient dynamic range of motion, we will utilise the following approaches:


    • RED2
    • Tumbling | Mat Drills | Indo Board
    • Hurdle Mobility Drills


    Preparatory period
    At the start of each training session, it is absolutely necessary to ‘activate’ the core musculature, hip girdle and shoulder capsule or movement patterning will not be optimal.


    Performing a ‘warm up’ with ball drills is inadequate and will give rise to less than optimal movement pattern. This is particularly dangerous as logic suggests it will potentially engrain poor technical skill patterns.


    The preparatory period will utilise three major sections of approximately four, six-minute, training ‘blocks’. During such time demeanour should be relaxed with music encouraged that builds to a crescendo.


    • RED2
    • Tumbling | Mat Drills | Indo Board
    • Hurdle Mobility Drills


    In the first stage of RED2 care must be taken that movements are performed correctly at a finite level. The early cadence of RED2 is a slow march though this will accelerate to a much quicker pace as movement is perfected. In performing this section the individual should be able to maintain body position under duress, on all surfaces and virtually be able to stop at any time and hold position for extended periods.


    The first lesson of RED2 contains five basic lunges:


    • Forward
    • Backward
    • Forward with twist
    • ‘Toy Soldier’
    • Side Lunge


    Opening, developmental stage of RED2


    Prepared by John Davies


    Photo of John Davies, copyright protected Renegade Style 2010


    John Davies is available on his personal page on Facebook , Renegade Training™’s as well as or Twitter.


    The information provided in ‘Instant Training Improvement Tips’, as well as this web-site blog is intended for informational and educational purposes only and should it be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk

    This post was posted in Misc and was tagged with Soccer, Fútbol, Fußball, Football, Fitness, Calcio, Athlete

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