Council of the physical coach for football

Continuation of my interview with Pierre Chenu, advice of physical coach for football. It tells us about improving speed, shock resistance but also of the importance of sleep and nutrition. Finally gives its main advice to any amateur coach who wishes to be successful in his physical preparation

Council of the physical coach for football

What should a footballer develop to be at the top?

It is a whole, but for me all physical qualities must be developed to be at the top.

Aerobic work to be able to repeat efforts efficiently.

The explosiveness work in order to perform the acceleration necessary to make the difference for your direct opponent. It is not about running for a long time, but of making the difference for a few meters to get the upper hand over your opponent.

Strength training to be more powerful, but also with prophylactic purposes in order to reduce the deficits that are on some muscle groups and minimize the risk of injuries.

Coordination, support work, in order to be organized correctly in space and in a short time, in order to meet the requirements of the activity.

Elongation for recovery (even if the scientific literature remains vague in this process after the sessions, etc.).

What is the best way to develop your speed?

There is no means but means, and therefore I will mention:

• Intra-muscular coordination work.
• and explosiveness in the form of hydraulic works.
• The speed is also connected to the ability to quickly react to various signals (hearing, visual or kinesthetic), therefore the importance of working on these components there.
• Honorophilia’s work is also important for in particular the extension of the triple hip/ankle/knee, but this requires learning and good execution of the movements.
• The athletic ranges, the support work in order to correctly position its segments to be coordinated and reactive.

And resistance to shock?

Muscle strengthening and Bodybuilding mainly.

Let’s see that you have been to several clubs, with different disciplines, in contact with a different audience; Is physical and physiological need the same? Will your work be the same?

I worked in professional handball and amateur football.

There is already a difference between these two public. The tool of the professional player is his body, he is there to perform and he is a competitor. The amateur audience is more there for his personal pleasure, even if he still wants to perform, it is not his main activity.

In my opinion, the main difference is that the upper body (blows, neutralization, etc.) is largely requested and the lower part of the body (jump, breed, change of directions).

It is a traumatic sport at the joint level and the pathologies are legions, especially in the shoulder and knees.

It is therefore necessary to set protocols (specific exercises aimed at mobilizing the muscle groups sensitive upstream) pre -match/training, as well as recovery after training.

Devinining Tim Flots with the doctor (physiotherapist, Ostheo) is also necessary to optimize recovery.

In football, the upper part of the body is however less requested.

At the physiological level, handball is a sport with many short and urged actions that must be repeatedly repeated.

In football, the short and prompt actions are less numerous than the handball, but these are these actions that will be at the origin of decisive actions. It is therefore extremely efficient in this sector there.

Nutrition also affects the risk of injury and the good form of our muscles?

Of course, it is also essential.

You have to eat to take back yourself.

Choose foods rich in carbohydrates combined with proteins in the minutes following the end of training to help the body recover rapidly.

Nutrition, and I will add hydration, because the two are inseparable, help to protect (vegetables and seasonal fruits), repairs (meat), provide energy (starch food) to the body to perform.

Depending on the session, and this within 20-30 minutes depending on this to be the catabolic window, the water supply must be sufficient to compensate for the session losses.

Generally:

– Before the effort: water

– During the effort: a sweet / salty isotonic drink (depending on the temperature and duration of the effort)

– After the effort: recovery drinks (more or less carbohydrates or proteins depending on the session)

Should the player pay attention to sleep, to his general form to fully benefit from physical work?

Sleep is extremely important. You should have 6 quality / week nights at least at 9:30. We also recommend a nap between two training sessions.

In summary, the less we sleep, the less we are willing to take the rhythm of the competition and the more likely it is that we stop.

To sleep is also the butt of hormones (growth hormone) by the organization, guaranteeing its correct functioning, maintenance of the body’s structures and therefore recovery.

How to detect a player who is not physically and who is therefore likely to hurt?

A mutable mood, less performance, a small discomfort that has not occurred before, a bad sleep, which captures a small cold, are all elements that must attract attention to a possible effort of the athlete and therefore a risk of increasing injuries.

How do you think that physical preparation will evolve? What are preparers to orient themselves?

With tools to quantify the internal workload with software that allows this (GPSPORT for example). Be careful, these are tools but should not be reached only to their data, it is an advantage in the analysis of the activity that completes what has already been done.

I think there will be more physical coach in collective sports clubs.
This is in order to identify the work to optimize performance, as well as to support Retletics’ work.

What would you recommend to an amateur coach who wants to have a group in great shape all year round, but who does not have a physical coach?

Despite everything, it is to go to the point and do your integrated physical preparation, that is to say to work at Maxima with the ball.

Amateur training sessions are not multiple. It is therefore necessary to be efficient to be able to optimize the allocated time