1 ODwyers GAA U16 Football Season 201 62017 Born on or after Jan 1 2001 Overview Introduction Current Plans slides Probable Fixture breakdown to edit Minor first team and club facilities ID: 741781
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Slide1
11/8/16
JMG Coaching Plans
1
O'Dwyers GAA
U16 Football – Season 2016/2017Born on or after Jan 1 2001Slide2
Overview
Introduction
Current Plans slides Probable Fixture breakdown to editMinor, first team and club facilitiesReview of 201
6 to review and Coaching Plans slide 12Coaching requirementsSeason plan (work in progress)Player development profilesNext stepsPerformance and Successful Athletes
Periodisation and PlanningS&C information including functional screening (Ian Howley)Preparing for competition11/8/16JMG Coaching Plans
2Slide3
U16 meeting 1st Nov 1 hour long from 7-8 Tues 1st Nov 2016 Bracken court or club
5 mins : I introduce the management team. Each of our management who want to, can state what players can expect from them this year. 1 min approx each.
15 mins: I speak about these Ppt slides and give my website so players can read the extra detail themselvesOrange segment refreshments.
10 mins Ian speak about the S&C slides and plans 1st Nov-Dec 15th. Break 2 weeks in Dec from football but maintain S&C and maintain throughout the whole season.10 mins: Handout for players to fill out their player profiles. 5 mins: I speak about the nutrition and weights handouts15 mins Feedback from players of their expectations for the coming year and what they thought worked well last year and where they feel management and players could improve ?
11/8/16JMG Coaching Plans3Slide4
Introduction
My training sessions starting in January are in my
folder, separated month by month and are a work in progress. My training sessions are built around well established principals of;
quick plays (3secs on the ball), switch play(diagonal runs and plays too) , good first touch, give and go off the shoulder running in triangles, play the way your facing and take a calculated risk to play forward , break the tackle(and 6 sec of fury then defend back), Vision (head up look left and right then pick best pass option), good left and right side.In addition, 13 years of coaching courses and reading material have added to my sessions and knowledge and I continue to build on that.
11/8/16JMG Coaching Plans4Slide5
December 2016/17 Rowing and S&C
Plan
Rowing Sessions and aerobic to anerobic exercises with S&C
Schedule 1: 6 Week block from – 1 week in Nov to mid Dec approx. 2 weeks off 15 Dec until 2nd Jan 2017. One night in all weather 7-8 Tues for the month of Nov. For week 4, as it Christmas after all, only 2 sessions are needed After each set is done, record your time and rest for one minute interval before doing next set.
After each session is done, post your rowing times and achievements in gym to Facebook account “U16 O'Dwyers ” Post what work out and when you did it. How many reps, weight and your own weight at end of a block.If rowing;“Sn1, St1 1m47s, St2 1m51s, St3 1m59s” ….. Sn stands for Session and St stands for Set. (Facebook is better for entries After each 6-8 week period,
players
chosen by management will be assessed @
Platnium
gym.
I
f rowing
Correct
Technique for this is per below – make sure to watch this clip a couple of times to get familiar with good technique.
https://www.youtube.com/watch?v=zQ82RYIFLN8
“Correct Rowing Technique” – Concept2Australia’s channel (duration 5.42)
When using the machine, power on the rower / select the ‘distance’ option, program in the distance in metres / make sure straps are tight on feet / aim to keep your feet locked as much as possible onto the footplates, your heels should only come up approx. 1 inch off the footplate when the handlebar comes back into the wheel.
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JMG Coaching Plans
5Slide6
Rowing Program for a full schedule.
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JMG Coaching Plans
6
Week ofSession 1
Session 2
Session 3
Resistance Gauge
3 – 9 Dec
4 sets of 500 metres with 1 min interval rests; record your time after every set
3 sets of 700 metres. with 1 min interval rests; record your time after every set
2 sets of 1,500 metres. with 1 min interval rests; record your time after every set
Set at level 5
10- 16 Dec
4 Sets of 650m; record time, 1 min rest between sets.
2 sets of 1,200 m
record time, 1 min rest between sets.
1 set of 2,000m
record time, 1 min rest between sets.
Set at level 6
record time, 1 min rest between sets.
17 – 24 Dec
4 sets of 600 m
record time, 1 min rest between sets.
3 sets of 800 m
record time, 1 min rest between sets.
1 set of 2,200m
record time.
Set at Level 6
25 – 31 Dec
3 sets of 700 m
record time, 1 min rest.
2 sets of 1,500 m
record time, 1 min rest.
Slide7
Probable 2017 Fixture Breakdown (based on 2016) edit when fixtures are available
League:
22 Feb (would be ideal to get a postponement
) 8 Mar & 22 Mar12 Apr27 May
9 June14 June28 June8 July (potential date for championship game as well)12 July26 July23 Aug (potential date for championship game as well)
6 Sep (potential date for championship game as well)
20 Sep
4 Oct
Promotion Play offs, back matches from Oct – 7 December based on 2014.
U16
championship
2016/17
so similar this year.
1st Round
Quarter Finals
23/04/16 ( Saturday)
SEMI-FINALS
07/05/16 ( Saturday)
FINAL
09/04/16 ( Saturday)
21/05/16 ( Saturday)Slide8
Potential fixture breakdown. New fixtures will be on my website when they are out for 2016/17
Home
:Opposition list
Away:Opposition listSlide9
Minor
and adult footballSlide10
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JMG Coaching Plans
10
Aim
and Goals (feedback from players first)
To integrate
U16
footballers into the
minor
set up and then the
adult set up and facilitate their transition and development to adult football
.
To improve the performance of individuals and the team
To help players to develop into potential Dublin players.
To get O'Dwyers U16 into the top 3 divisions so that players are comfortable at playing at that level for adult football. Hence in the medium to long term helping our adult to climb leagues.
We that in mind it has been requested that we jump to division 5 rather than 6.
Management Team
–
Pat Lynch adult and Fintan Keenan U18
Training –
TBC
U16 Gym and Tues 7-8 All weather.
Season Aim:
To climb leagues and win a championship within the next 2-3 years.Slide11
U16 division 5 or 6
Management Team
Manager:
John MC Garry
Assistant Manager: Dermot Coyle, Ian, Colm, Donal and Danny.Selector : all above are selectors with the final decisions with the Manager.Statistician, score keeper and analysis : Donal Collins
Jerseys:
Danny Kelly
Analysis of backs/MF and forwards roles for each assistant for our team and for the
Oppositions.
Coaching
Team
;
S
upervising
Coach
:
Ger Lyons from coaching committee or club overseeing coach
H
ead
Coach
:
John Mc Garry
Assistant Coaches:
Colm Smith and Danny Kelly
Strength and Conditioning Coach :
Ian Howley and Eoin of Platinum gyms
Captain
for
201617:??
Vice Captain
for
201
617: ??
11Slide12
Facilities for
2016/17
?
Access to Platinum gymsNew all weather
training facility 7-8 Tuesday's from 1st Nov. Break in Dec from football But S&C continues.Presentation after final match of the current season. Floodlit training ground.11/8/16JMG Coaching Plans
12Slide13
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JMG Coaching Plans
13Slide14
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JMG Coaching Plans
14
2015/16 Review ?
Coaching Improvement areasSeason Snapshot
Teamplay Improvement areas
League – 15 games, 11 wins, 4 defeats.
1
St
in Table on 22 points. (losses to
MOW
Championship
Division
–
home wins against
Garristown
and
Portmarnock
at home before losing to St.
Vincents
.
Skills:
Kicking skills,
ball handling,
Free taking
Winning possession
Physical:
functional movement,
Core strength,
upper body strength,
High Intensity aerobic capacity
speed and agility
Building on leads
– killing better teams off (both games
against
Reducing the concession of
soft goals
particularly before half time and late in games
(
MOW)
More
pace
& playing at a faster tempo
Winning greater percentage of
1
st
phase possession
Reduction of losing
ball in contact
Improving our Scoring percentage
at the top goal
Increasing our average scoring rate
Less
dissent
to referee
Beating
all our local rivals
!!!!Slide15
2016/17 Coaching Plan – Main Points
A focus on playing at a faster pace with an absolute concentration on quality of
better kicking ability and accuracy of hand passes
going to hand. 1
23
4
Players to enhance their
core strength, better muscle definition and flexibility levels.
Maintain reduction
in occurrence of
soft tissue and recurring injuries
.
Better discipline
levels – avoiding dissent to referees, backchat at training, arriving late for training, non-attendance at training etc
.
Each player is advised of the player
development areas
to work on and be measured against.
5
6
7
Tailored training schedules
Some will need to loose weight and most build muscle
– delayed return to full training possibly as well for such players.
Increased percentage scoring return from
free kicks
. Shooting into top goal heavily
focused
on at sessions subject to hedge removed.
8
Recovery sessions in the sea next day
after
Friendly
games
or matches in bells
followed by team meeting? Regular Tuesday session could be cancelled post game.
9
Use of video analysis with edited highlights shown to players as part of team-play & individual feedback. Need appropriate office / room space
10
A focus
on
improving our
Turnovers,
scoring
r
atio
and our possession ratios. Slide16
201
6/17 Coaching Plan - Requirements
1
2
34
An agreed calendar of free weekends along with aiming to agree what periods should be targeted for summer holidays to avoid disruptions for league & championship games –
Players to provide this calendar
.
My holiday will be booked 6 months in advance so adequate cover can be provided.
5
Storage unit
to be
kept organised.
6
7
8
Use of
All weather
from
7
pm
–
8
pm
Tuesdays and
Thursday's session on the main pitch come Jan 1st
Recovery
refreshments
for players post
workouts
are NB
New set of bibs – numbered or named and given to players and look after– 2 sets different colours. Concept of ‘probables versus possibles’ games etc.
Video Analysis
of certain quota of league games – possible 1k to 2k budget .
Strength
& Conditioning program
4 euro per week approx same as subs
10
9
Additional equipment – budget of €300 (4 sets of boxing gloves and jab pads, plyometric boxes etc
.)
? More balls
Concept of “Captains Run” – for any Saturday / Sunday training sessions, this is run by the players – focus on kicking, free kicks, handling. Part of players taking more ownership and less reliance on the coach.
A Coaching weekend away – travel late Friday evening, full coaching program on Saturday, maybe a guest speaker, plus meal/ drinks. Maybe some adventure activity on Sunday morning and return home.Slide17
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JMG Coaching Plans
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201
6
/2017
End of Dec:Testing,
Screening
Workshop with S & C advisor
Dec
201
5
Jan
201
6
S & C = Strength & Conditioning
Strength &
Conditioning
and Coaching
Game fixtures
1 Feb
:
Maintain
strength
and
conditioning
.
Drills, Skills,
plyometrics
Tactical work and set plays.
Dec
1
:
Rowing plans. Delivery
of individual
rehab/
conditining
plans for players by S&C advisor.
22 Feb:
1
st
League Game
??
Feb
201
6
Mar
201
7
Jan
1
2
:
General cardiovascular fitness work
10km
timed. Also
TRX, Speed , Power, Football training and flexibility.
20 min matches
March 1st
checkpoint
with S&C
coach
Breaking Ball, Vision plays, speed of thought, high catching, pick ups under pressure, near hand tackling and possession games.
End Week:
checkpoint with S&C coach
8 Feb:
Practice training game
15 Feb:
Challenge Game
8 Mar:
2nd League Game Slide19
Season
Schedule 2017
Start of March:
Practice Kicking and catching
March
201
7
April
201
7
S & C = Strength & Conditioning
Coaching
Game Fixtures
15 April
:
First Touch
Diagonal balls
Tracking back
Support play
March 15:
Evasion and Tackling
22
May:
1
st
League
Game
??
May
2017
June
2017
April 1st:
Blocking, Shoulder timing and Pick Ups
June:
Maintain S&C
Gym /Pilates/Yoga.
10km
June 15 :
Squats
Resistance running
Plyometrics
.
Long range shooting and tackling.
8
May:
Practice training game
15
May:
Challenge Game
8 Mar:
2nd League
Game
?Slide20
201
7
season schedule
July 1. Test General S&C
Near hand Tackle
Focus on Left Foot Kicking and shooting
July
2017
August
2017
S & C = Strength & Conditioning
Coaching and Strength
& Conditioning
Game Fixtures
1
Sep
: Check S&C and fitness levels
July 15:
Shoot for goals
Pass and Move off the shoulder
22
Sep:
1
st
League
Game
?
Sep
2017
Oct and
Nov
2017
Aug 1st:
Support runs
Kick Outs
High Catching
1 Oct
checkpoint with S&C coach
1
st
Nov
checkpoint
with S&C coach
8
Sep:
Practice training game
15
Sep:
Challenge Game
15 Oct:
2nd League Game
15 Nov:
More matchesSlide21
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JMG Coaching Plans
21Slide22
Player Development Areas out of 10 ratings
Player
Field Position
Upper body Strength
Speed & Agility
Aerobic Fitness
Kicking
Winning Possession
Handling
Turnovers
GK
FB
FB
FB
FB / HB
HB
FB / HB
HB / Utility
HB / HF
HB Slide23
Player Development Areas
Player
Field Position
Upper body Strength
Speed & Agility
Aerobic Fitness
Kicking
Winning Possession
Handling
MF / FF
HB / MF
MF
/ HF
MF / HF
HF / FF
HF
FF
HB / HF
FFSlide24
Player Development Areas
Player
Field Position
Upper body Strength
Speed & Agility
Aerobic Fitness
Kicking
Winning Possession
Handling
HB / HF
HB
/ FF
HB / FF
FF
HF / FFSlide25
Player Profiling
In
2016
/17 we aim to give the players a lot more ownership and responsibility whilst at the same time facilitating them with high level organisation, communication and training/coaching programmes.Target areas for individual Improvement:Fitness
Injury preventionSkill levelsUnderstanding playing systems and the expectations of their role11/8/16JMG Coaching Plans
25Slide26
Player Profiling Contd:
A player profile is created for
all Footballers in which the player will outline their:CommitmentsSacrificesGoals for the season.
The players will be assigned one of the management/coaching personnel who will liase with the player on a one to one basis throughout the season to listen to and issue feedback.11/8/16JMG Coaching Plans26Slide27
Player Profiling Contd:
The following information will be recorded for each player file
:Training resultsIndividual match day reportsIndividual match day stats
Injury reports and record of treatmentPlayers views, ideas and concernsTo facilitate above there will be the following:Individual assessment in terms of fitness and potential injury concerns Individual tailored training programmesNew statistics application based on individual kpi’sIndividual match day assessments.
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27Slide28
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JMG Coaching Plans
28Slide29
Next steps
Dates
Screening
Pre-hab
Start S&C program and light football
Ongoing S&C program and main football season
How long off a break before agreeing date for getting players screened
Players
will stay off S&C Sep and Oct
S
creening
before starting conditioning program
Selection of S&C advisor
Organising
date & venue
Conduct of screening
Assessments
Test what progress players have made
Players working on their
prehab
plans (4 weeks)
Start of S& C program sessions or 8 weeks
Ligh
t
football work – kicking based skills @ weekends
Combination sessions Tue &
Thur
– 30 Min S & C and 45 – 50 min
football
20 min matches
2
3
4
5
6
Set Up
Do we stay on
Agreement of
2016
budget
Soundings / Feedback of players for design of
2016
1Slide30
Components of Sporting Success
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JMG Coaching Plans
30
Physical Fitness
Tactical Awareness
The Individual
Lifestyle
Technical Ability
Mental Fitness
Support SystemSlide31
Components of Fitness
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JMG Coaching Plans
31
ENDURANCE
SPEED
FLEXIBILITY
AGILITY
REACTION
ANAEROBIC POWER
POWER
STRENGTH
BODY COMPOSITION
COORDINATION
BALANCE
PHY
SI
CAL
FITNESSSlide32
Successful Athletes
Great athletes are not born, they are made.
Mix of genetics, environment, passion and strive to win, often a
sacrificial lifestyle, an excellent coach and an obsession with consistency. (Jim Gavin)
11/8/16JMG Coaching Plans32Slide33
Factors Affecting Performance
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JMG Coaching Plans
33
Performance
Lifestyle
Physical
Mental
Tactical
TechnicalSlide34
Performance Profiling
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JMG Coaching Plans
34
Balance
Speed
Strength
Power
Nutrition
Agility
Endurance
Rest/recovery
Aggressiveness
Confidence
ConcentrationSlide35
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JMG Coaching Plans
35Slide36
Phases of Periodisation
Phase
Month
Aim of this Phase
Recovery Period
Sept
/Oct/NoV15 xMas&
Newyr
Active Recovery
Early Preparation Period
Oct,
Nov
General Strength and Endurance
Preparation Period
Dec, Jan
Max Strength & General Endurance
Weights/TRX/Hard Running
Pre Competition
Feb, March
Max Strength, Speed, Flexibility & Specific Endurance
Early Competition
Apr, May
Specific Endurance, Technique
Peak Competition
June, July, Aug
Competition Preparation
Conditioned games
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JMG Coaching Plans
36Slide37
Double Periodisation
Indoor & Outdoor Season
2016/17
Phase
Length
Month
Phase 1
6wks
Nov-Dec15th
Phase 2
8wks
Nov, Dec, Jan
Phase 3
6wks
Jan, Feb
Phase 4
4wks
Feb, March
Phase 1
6wks
March, April
Phase 2
5wks
April, May
Phase 3
7wks
June, July
Phase 4
6wks
July, August
Phase 5
4wks
September
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JMG Coaching Plans
37Slide38
Phase Planning (Macrocycle)
Year Plan (example only)
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JMG Coaching Plans
38Slide39
Weekly Plan (example only)
Phase: Pre-season 6 week session and then maintain with 45 min sessions (7 sessions)
Goals: Physical: aerobic fitness,
strength and Conditioning, Flexibility, Power and Speed.
MON
SUN
Aerobic Fitness
2 x 15
mins
(max intensity) 5
mins
recovery
Skills, Speed, Power, General Fitness.
20 min
matches
PM
Match:
2 x 35
mins
High Intensity
AM
Rest Day and stay flexible
PM 45mins
Weights
Strength-
Lower Body
Legs,
Chest and back.
Core work
PM 1hr 20
Training for Power, Speed, Fitness and Skills
20 min matches
PM 45
mins
Weights
Strength – Upper Body
Arms and Shoulders
And core work plus flexibility
PM 1hour long
PM
Pilates/Yoga/
Cycling/Swimming/TRX
Mental Training Skills
/Meditation
/Visualisation
Mental Training Skills.
Mental rest.
Technical and tactical talks.
Player
feedback.
Practice light base skills
Tactical
Mental Rest(comedy, music, fun)
Captains Run or learn & practice tactics in a morning match if no match later
Pilates/Yoga/ Light Swimming/Cycling/Walking/ light JoggingSlide40
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JMG Coaching Plans
40Slide41
Cardiovascular Fitness (Ian Howley)
Types of training: continuous/intermittent exercise
Frequency: 3-5 days per weekIntensity:55/65-90% HRmax (depending on individuals fitness)
Duration: 20-60min (dependent on intensity)Mode: Running, Swimming, Cycling11/8/16
JMG Coaching Plans41Slide42
Speed Training
High intensity effort (95 – 100%)
Short in duration (few seconds) 30 – 60m
Long/Full recoveries (3-5min between reps)To be FAST you need to train FASTSample Session – 3 (6*30m)
or 2 (120,90,60,30m) or 2 (6*60m)Speed Endurance sessions -(6 *150m)5min rec Taxes neurological system – need 48h before you do another speed session.
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42Slide43
Anaerobic Training
High Intensity, Short Duration (30sec to 3min depending on intensity)
Improves your tolerance to lactate and your ability to remove lactate. Sample Session – 8 * 200m (2min rec) - 8 * 400m
- 3 * 800m11/8/16
JMG Coaching Plans43Slide44
Strength - Weight Training
Maximum strength – what you can lift for one rep (1RM)
Work off percentages of 1RM for weights training during the year. % changes throughout a season.
Absolute strength – total kg you can lift.Relative strength – how strong you are (i.e. how much you can lift taking into consideration you own body weight (power to weight ratio)11/8/16
JMG Coaching Plans44Slide45
Progression of Weight Training
Concept of training age
Year 1Basic conditioning
Body weight exercise and unloaded lifts Year 2Learn more complex lifts (Cleans, Snatches) Year 3 Hypertrophy/power/heavier load
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Developing Strength
Younger athletes – body resistance, band exercises, circuit training
Strength for endurance – 60-65%max * 12-15reps * 3-5sets
General strength – 70-85%max * 8reps * 3-5setsPower Sports – 85-100%max reps of 5,4,3 (3-5sets)Elastic strength – 30-50% (low reps) (48h recovery before next elastic strength session)Bounds/Plyometrics – 6-10reps * 3-5 sets(48h recovery before next plyo/bounding session)
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Other Power Training Activities
Plyometrics
Eccentric/Concentric (Stretch-shortening cycle)Towing – Weighted sleds, parachutesRunning up Hills
These activities are sports specific and allow power to be developed.11/8/16
JMG Coaching Plans47Slide48
Agility & Reaction Training
Can do at start of every session after w/up
Working all different movement planes – forwards, reverse, side to side, diagnol etc.
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JMG Coaching Plans48Slide49
1
Functional Screening
Identify muscle imbalances and weaknesses
Make the players strong from the inside out – less chance of injury during the year.
Do this before the start of their training season
Athlete should do corrective exercises to rectify muscle imbalances before they undertake pre-season training.Slide50
Functional Screening Test (Ian Howley)
Deep Squat
Hurdle StepIn-Line LungeShoulder Mobility
Active Straight Leg RaiseTrunk Stability Push-UpRotational Stability
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Preparing For Competition
Try to get at least 8h sleep, night before competition
Taper coming up to competition. Last hard session should be Tuesday the latest if competing Sat or Sun. Pack all equipment night before – food, drinks,
bootsLeave plenty of time to get to venue and familiarise yourself with your surroundings – check in, call room.Begin mental rehearsal and decide on tactics.Warm up well & stick to your normal routine.
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Becoming A Dublin U16 or U18 player and to play division one or two football.
Need to be disciplined, have talent, have good work ethic.
Need to be strong mentally as well as physically.
Enjoy what you do, have fun, have a good positive team around you. Develop a natural rhythm and know what this feels like – neuromuscular training (muscle memory).
11/8/16JMG Coaching Plans52Slide53
Becoming a champion built with power and speed.
Know where your fitness or technical skill needs help.
Train both sides of the body – develop weaker muscles.
Set goals, go out with a plan otherwise you’ll have a nervous tentative opening matchUse mental tactics – visualisation, imagery, tunnel vision/block out strategies. Techniques to help cope under pressure.
BELIEVE IN YOURSELF !11/8/16JMG Coaching Plans
53Slide54
Remember….
“Insanity is doing the same thing you’ve always done and expecting different results”
Roger Milliken
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JMG Coaching Plans54Slide55
Questions
&
Answers
and Player Feedback
Copy and paste this link into your browser
for more info.
Platinum gym plan link 2016/17;
https
://
1drv.ms
/w/s!AovNQRzufIRS2BpbeZ3-7rBV4BJe
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