Functional Strength
Training
Functional strength training can be done
with very simple equipment, and with the use of a broom handle and an
imagination, fantastic results can be achieved.
Pushing Phase:
Coaching
Points:
Two players both
with a broom handle, face each other. In a designated area
(5, 10, or 15 m square for example).
The simple
objective is to push your opponent out of the square. Because the load
is constantly changing, and the direction of the load, and the height
at which the load is applied varies.
Each player is continually adjusting.Very
hard work, but great fun, and a fantastic challenge to do.
These drills can also be done with a ball
at your feet, and you can make the designated area as big or small as you
need. Even the youngest of players can do this
type of resistance training, as long as they are working with an age group
or level that they will have to compete with in matches or games.
This training though is very intense, and
must be monitored, and is not recommended to be done at every training
session.
Pulling Phase:
Coaching
Points:
The same set up as
before, but this time instead of pushing your partner out of the
square, you have to pull him out.
All of the previous
rules and observations apply. One of the great thing about this type
of exercise is, it teaches each player to probe his opponent for
strengths and weaknesses. Once this has been ascertained, then keep your
opponent away from his
strong positions and attack his weak side.
By training this way, each player gains a
balanced conditioning, because of the continual adjustments necessary to
counter his opponent. Pushing, pulling, left side, right side,
forwards, backwards, up, down, etc.
No machine, barbell, or dumbbell can
replicate these random intervals of work, or rest. Training using these
methods prepares the participant for soccer specific functional strength.
Combination
Phase: (Pushing and Pulling)
Coaching
Points:
The ultimate extension of
this principle.
All of the above rules and
observations apply.
This time the only rule is that you must get your opponent out of the
square, either by pushing or pulling.
This is a very different
proposition, because if you over commit to either pulling or pushing,
then your opponent can use that over commitment to his advantage. This
requires strategy as
well as functional strength.
This last example adds another ingredient;
even functional strength has to be applied in an intelligent manner. To push or pull maximally with no thought,
is illogical, because if you are pushing to your maximum, all your
opponent has to do is just pull in the same direction and you will go
flying out of the square.
So your strength can be your greatest ally
or your worst enemy, your application decides which!
Organizational
Set Up
2 players
In a designated area (5, 10, or 15 yards).
2 broom handles
