West Riding Coaches Association DEMO 5

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West Riding Coaches AssociationDEMO 5
Dynamic Flex Warm Ups and Speed, Agility and
Quickness Drills
Chris Welburn With LUFC Academy U10s
DEMO 5
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PERSONAL INTRODUCTION

• Chris Welburn
• Coaching Qualifications
• Level 2 in Coaching Football
• SAQ License Trainer
• Current Status
• Studying for BA Honours Leisure and Sport
  Management Degree
• Awaiting Level 3 (UEFA B) Coaching Assessment
•   Awaiting SAQ Advanced License Status (Oct 2004)
•  
• FD/Coaching Experience
• Leeds Metropolitan 1st Team Womens Coach, Adidas
  TEAMGAME, West Riding County FA and LUFC Academy
  SAQ Coach.

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FORMAT OF PRESENTATION

• Dynamic Flex Warm Ups (Theory/Practical)

• 2. Speed, Agility and Quickness Drills using
  Fast Feet Ladders. 6 Hurdles, Agility Poles and
  Hoops (Theory/Practical)

AIMS OF MY DEMONSTRATION

• Deliver new concepts and/or reinforce concepts
  and learn from your experiences

• Aid in personal development of Coaches
  Association members

• Put a practical spin on theory

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WHY DO WE WARM UP?

• Your thoughts

My View

• Increase body temperature (specifically core
  muscle temperature

• Increase heart rate and blood flow

• Increase the breathing rate

• Increase the elasticity of muscular tissues

• Activate the neuromuscular system (fast twitch
  fibres)

• Increase mental alertness

Group Question Who here, stretches at the end
of the warm up for their session?
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WHAT IS DYNAMIC FLEX?
Dynamic Flex is the warm-up the worlds
top footballers swear by, allowing them to
optimally perform an overhead kick or side-on
volley with confidence.
Boys and girls can become more confident
in play and games at home and at school
Most of the flexibility that is needed for
activities is dynamic in nature and that has led
to the development of the most effective warm-up
ever
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WHY THE DYNAMIC FLEX WARM-UP?

• Static stretching can be detrimental to
  performance

• Research has found that in the first hour
  following static stretching the eccentric
  strength of muscles was reduced by 7-9

• Eccentric strength (used to brake and land from a
  jump) and power are both vital in performance

• Static stretching has been shown to decrease a
  muscles peak power output

• Dynamic Flex increases muscle warmth and its
  elasticity VITAL for performance and muscle
  safety

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DOES STATIC STRETCHING HELP AVOID INJURY?

• Recent research suggests that static stretching
  has almost no effect on the risk of injury!

• In 1997 sports medics (Gleim McHugh) reviewed
  most of the research done on stretching injury
  and concluded there was no evidence to support
  the theory static stretching helped injury
  prevention

• In 1999 Australian Army physio (Pope) instructed
  half of army recruits to warm-up with static
  stretching and half with no stretching at all.
  He found no differences in the incidence of
  injury between the 2 groups

• This suggests that static stretching is of little
  benefit in pre-exercise warm-up, where you need
  power and strength

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DYNAMIC FLEX WARM-UPS
- KEY COACHING POINTS

• Where necessary all drills to be performed while
  moving on the balls of the feet

• Exercises to be performed within the current
  range of movement

• Maintain correct arm mechanics

• Maintain an upright posture

• Using flowing and controlled movements

Start small and simple, introduce complexity only
when body is warmer
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ORDER OF THE PRACTICAL SESSION
Session Duration
Dynamic Flex Warm-Up 15 minutes
Speed, Agility Quickness 30 minutes
SPEED, AGILITY QUICKNESS DRILLS FOLLOWING THIS
FORMULA
Mechanics (Technique) Specific to Soccer
Progressions
DEMO 5
Soccer Specific Circuits
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DE-BRIEF - PRACTICAL SESSION

• Dynamic Flex Warm-Up Innovative. Positively
  affects children's mechanics of movement.
  Teaches them how to run and jump properly for
  football-based activity

• Dynamic Flex Cool Down Reverse of warm-up (fast
  to slow). Static stretch here to gain
  flexibility. The cool down also helps prevent
  blood pooling and disperses lactic acid (waste
  product)

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DE-BRIEF - PRACTICAL SESSION (cont.)

• SAQ Simple Rules

• Start with Dynamic Flex

• Explosive work sprints should be completed
  early in the session

• Progress from simple to complex drills (my
  formula on the clipboard)

• Teach a new skill each session

• Recovery Periods

• Build up strength before performing plyometrics
  (12 hurdles)

• Keep sessions short and sharp

• Finish off each session with static stretching

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CHANGING MENTALITY IN PRE/DURING SEASON FITNESS
TRAINING
Soccer is a stop, start game, which utilises
fast twitch fibres and primarily depends upon the
anaerobic system. Soccer players do not run
continuously at the same pace. In the course of
a game, they perform more than 1000 changes in
activity and use over 420 different patterns of
movement. Average bursts of activity last 4-6
seconds over distances of 20-25 yards. On
average a player will touch the ball for less
than 2 minutes per game Source World Cup
Communication 1998

• Many coaches still use 7-9 mile runs for
  pre-season training and train the aerobic system.
  They have a resistance to change mentality

• You will develop your VO2 max through SAQ training

• Recent research suggests, performing long
  distance running training methods will make your
  team slower and more prone to injury

• Do you want a team of Paula Radcliffes or
  Thierry Henrys?

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DO I HAVE PROOF SAQ TRAINING IS BETTER THAN OLD
METHODS
Question In the course of pre and during season
training in the 2003/04 season at Arsenal FC what
was the furthest they ran in training in terms of
distance?
Answer 120 yards!!
Watch these short video clips of their training
delivered by Tony Colbert, Arsenals fitness coach
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CONCLUDING THOUGHTS

• You can positively affect the development of your
  team with SAQ training

• Use SAQ equipment in training and on match days

• Set up match day warm-ups change them regularly
  to avoid them becoming mundane

• Look to get qualified. Visit www.saqinternational
  .com for further details. (see resources)

• Affect your team by ensuring they train
  specifically for soccer

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END OF SESSION

• Many thanks to the WRCFA Development team for
  allowing me to deliver this demonstration
• Thank you for turning out for the session
• Any Questions before the Lucozade presentation

DEMO 5