Needs Analysis

Evaluation of the Sport

Match analysis reveals that distances covered during a 90-minute football game range from 9,845-11,527 metres (Andrzejewski et al., 2012), although distances as great as 13km have been reported (Shephard and Astrand, 2000), with average intensity exceeding 70% VO₂max (Bangsbo, et al., 2006). The distance covered during the game is generally divided between walking (25%), jogging (37%), submaximal cruising (20%), sprinting (11%) and moving backwards (7%) (Shephard & Astrand, 2000).

The most common type of injuries are hamstring strains and ACL injuries (Woods et al., 2004). Hamstring injuries mainly result from high speed running (Woods et al., 2004), or during stretching movements (including kicking at end of range) carried out by extreme range of motion (Askling et al., 2003), both resulting in high velocity eccentric loading (Brockett et al., 2004). The majority of ACL injuries are associated with valgus movement combined with anterior tibial shear forces during rapid deceleration-type movements such as landing and changing direction (Wallace et al., 2008).

The main primal patterns used are:

• Lunge - cutting, changing direction, turning, tackling
• Twist - turning, twisting, kicking/shooting
• Squat - jumping
• Gait - running, sprinting and jogging.

Evaluation of the athlete

Lack of flexibility in hamstrings and calves combined with poor core strength provides a weak squat pattern with poor depth. There’s muscular imbalance on the left leg due to the players dominant right foot. Knee stability is poor on the right leg as shown in landing mechanics from single leg hop and hold. Left leg is stable due to dominant foot.

Athlete’s fit to train and fully recovered from ACL sprain. Athlete has an advanced training age of 9 years. Also an intermediate level of training status, with knowledge of training movements with both machine and free weights but techniques for core movements such as squat need work.

Athlete trains as a professional full time athlete so body is used to frequent training stimulus and recovers readily and quickly.

In Season: Maintaining the fitness developed during pre season is key. Regular matches maintain basic levels of endurance so any additional football training focuses on speed, power and anaerobic endurance development.

High intensity training is a priority. Strength training during the season should be determined by the number of games being played.

•       Primary Resistance Training goal:

Increase depth and flexibility  - This will ensure greater depth when squatting which will increase strength and power.

•       Secondary Training goal:

Improve core stability – this will make the athlete stronger on the ball and will make resistance training done more beneficial.