ENG | Summer Pre-Season

Principles of physical training optimization using the Catapult GPS system.

Introduction

As seasons change, we can say with some exaggeration that the preparation periods also change. The period of summer preparation, known as summer pre-season (SPS), has its own specifics and differences compared to the winter preparation period. First and foremost, it is important to emphasize that in our climatic conditions, the biggest difference lies in the current weather conditions and temperature variations between winter and summer. The second most significant difference, which gradually diminishes, especially in professional football, is the length of the preparation period. The summer preparation period in football is generally shorter compared to the winter period.

Philosophy

According to Bisanz (1988), the conditioning training during the preparation period should not be significantly different from the conditioning training throughout the entire season. This is because the conditioning training during the 4-5 week preparation period cannot substantially influence and achieve a high and stable level of fitness. However, if the intensity of technical and tactical training is systematically increased, in line with the pace of the game, and special football conditioning training is included, it ensures a stable development of physical performance. The requirements of the competition determine the specific conditioning training for football players.

Theory

From the perspective of developing players’ football abilities during the pre-season, the state of fitness – the physical and mental condition of the player that changes over time – is important and can be intentionally influenced. Managing this process means, based on the diagnosis of the initial state, achieving a new desired state of fitness through gradual steps to attain long-term and progressive development. To bring about a change in this state, it is necessary to organize the workload in training sessions and training periods according to certain methods and principles. The conditions for effective training management include: conducting diagnostics of the current state of fitness of players (team), creating a target model of the state of fitness – a plan, systematically monitoring and evaluating the effects of the chosen training – correction.

Pre-season training blocks:

1. Preparatory
2. Conditioning
3. Mixed
4. Tuning-up

Preparatory block:
(10-14 days in home conditions)
It is focused on restarting fitness through individual plans after the period of holidays and break from football. This block is seen as a pre-preparation phase for the body before the summer training period – adaptation to aerobic training load and maintenance of a certain level of strength abilities. Adaptation to aerobic load is the primary goal at the beginning of the training process.

Conditioning block:
Usually, there are 2 microcycles with increased training volume, consisting of 1 or maximum 2 training units more than the regular weekly microcycle during the competitive period. Although this phase focuses more on the conditioning aspect of the players, the emphasis is still on game training rather than conditioning. In the conditioning training, there is an equal stimulation of endurance and strength abilities, with an emphasis on increasing the MAS (Maximum Aerobic Speed) level and gradually transitioning to high-intensity running (HSR) and improving the players’ strength parameters. In the game training, there is a slight emphasis on training the energy systems and agility. Friendly matches in this phase serve to restore game fitness.

Mixed block:
The mixed block seamlessly follows the conditioning block and lasts for 2 microcycles, focusing on game training. The microcycles in this block of the LPO are identical to those in the competitive period. During this phase, game training (TE-TA) takes precedence over conditioning training. In the conditioning training, the focus is already on speed abilities (frequency and acceleration speed) and coordination abilities (combined with speed – starts from various positions, track and field exercises, agility runs, etc.). When stimulating strength abilities, we utilize the gym or functional strength exercises such as power agility on the field. Strength, as an important prerequisite for improving speed abilities, is developed by players based on their own developed Power program focused on explosiveness and dynamism.

Tuning-up block:
The fine-tuning block of the summer pre-season typically lasts for one microcycle, which is one week. This training microcycle is already fully directed towards the first championship match. The content and structure of training units in this block are designed to resemble the main competitive period.

Practical experience

Based on practical experience, the development of general endurance should not be neglected, at least in the initial days of the summer preparation period. It forms a fundamental building block from which the progressive development of conditioning parameters is derived. The specific form of designing our own plan for conditioning development is determined by the results of the initial diagnostics. From my perspective and based on my own experience, at the beginning of the summer preparation period, I set a minimum threshold for VO2 max, which is an indicator of endurance level, at a value of 60 (ml/kg/min). Only once a certain level of basic endurance is achieved can we effectively develop other physical abilities. From the perspective of the summer preparation period, optimizing team running preparation with a focus on the effective development of VO2 max is very important and necessary. Based on the results of player diagnostics, specifically the YO-YO IRT Level 2 test, we have developed an individual training plan for each of our players. If the diagnostics at the beginning of the summer preparation period confirm a higher level of VO2 max for most players than the threshold of 60, we can plan the preparation with a higher proportion of specific elements in the training process. Training units are optimized based on the identified initial conditioning parameters and constantly monitored through the Catapult system for objective data metrics. This allows us to plan training loads in such a way that we do not have to focus on long-term development of aerobic endurance with non-specific means as a basis for future performance. The training process is then more focused on game-related stimuli.

Innovative methods for conditioning development in summer pre-season based on new GPS technologies

Planning, periodisation, load distribution

In professional and gradually in performance football, where simpler forms of GPS analysis are used through individual data collection, such as StatSports, Catapult One, and others, various methods of objectifying and supporting conditioning abilities through GPS technologies have become an integral part of the training process. As science and technology develop in society, so does football, whether in individual training or in team training. We see many new technologies focused mainly on the development of general movement abilities and functional readiness of players for load. If we want to keep up with football competition, willingly or unwillingly, we must also focus our attention on objective metrics – data analysis in the conditioning training of players. However, I want to emphasize the danger of GPS systems becoming dogma and coaches becoming slaves to data analysis. It should always be a supportive tool to help us better identify player load, but we must never forget and rely on the subjective feeling of the player!

Since I have the opportunity to work with the Catapult system, I would like to outline and clarify how it functions and, most importantly, how Catapult can be utilized to improve specific fitness parameters. The main question is how to effectively adapt the gathered data into the training process – what we want to improve and how to incorporate it into training?

We always need to consider the demands of the game, which indicators are important to us, and how we compare to other teams.

It is well known that a football match involves a large amount of high-intensity activities interspersed with short periods of low-intensity recovery, typically standing or walking. Although the values can vary greatly, time-motion analysis suggests that a player covers an average distance of 10 to 13 kilometers during a match, with approximately 900 meters at a speed higher than 19.8 km/h (high-speed running) and around 250-300 meters at a speed higher than 25.2 km/h (sprinting) (Beato M., 2020; Buchheit M., 2019). These are the most common reference values used in football to define high-intensity activities. The use of the same values facilitates comparisons with other teams and leagues.

In order to clarify the requirements for working with data analysis through the GPS system Catapult, we need to develop and clarify the basic concepts:

Catapult parameters – data necessary to know for training

1. Units: meters (m), kilometers (km), yards (yds), miles
   Total distance provides a good overall overview of the exercise volume (walking, running) and is also a simple way to assess an individual’s contribution to the team’s effort. During a 90-minute football match, a top player covers 9 to 12 km.
2. Meter Per Minute
   Units: meters per minute (m/min), miles per minute (mi/min), yards per minute (yd/min). Meters per minute overall provide a good indication of how hard and intensely you have been working. Professional players typically achieve values between 100-130 m/min in a typical game.
3. Units: meters per second (m/s), kilometers per hour (km/h), miles per hour (mph), yards per minute (yd/min)
   Catapult measures maximum speed as the maximum speed sustained for at least half a second. For most players, a speed of 8.5 m/s (30.6 km/h) is considered fast. However, Arjen Robben has exceeded 9.5 m/s, while Usain Bolt regularly surpasses 11 m/s.
4. MAXIMUM ACCELERATION
   Units: meters per second per second (m/s/s)
   Acceleration is the number of times athletes’ acceleration exceeds the acceleration threshold for at least 1 second.
   (FC ViOn – we have set the acceleration threshold for Catapult to 3m/s.)
5. MAXIMUM DECELERATION
   Units: meters per second per second (m/s/s)
   Maximal decelerations are a measure that tracks how quickly an athlete can slow down by more than the acceleration threshold (FC ViOn 3m/s) for at least 1 second.
6. SPRINTS –  number of sprints
   Units: Simple counting
   Sprints represent the number of times an athlete reaches a speed of Zone 4 (7 m/s; 25.2 km/h) or higher for at least 2 seconds.
7. HR Load – Heart Rate Load expresses the average time spent in each heart rate zone. Higher zones are given more weight.
   PLAYERTEK+ uses only 4 trimming zones for HR Load as follows:
   0 – 75 % = 1,0
   75 – 85 % = 2,2
   85 – 96 % = 4,5
   96 – 100+ % = 9,0

% of time in red zone

The percentage of time in the red heart rate zone represents the total time during which the heart rate was higher than 85% of the player’s maximum heart rate. It is displayed as a percentage of the total duration of the entire session.

What is Football Movement Profile (FMP)?

The Football Movement Profile (FMP), developed by Catapult, utilizes inertial sensors and derived algorithms to detect football-specific movements and categorize them into multidirectional (dynamic) and steady categories, as well as different intensities (low, medium, high). Identifying these movements provides a better understanding of the mechanical work performed by athletes during activity.

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Running speed – Catapult data settings for FC ViOn players

V4 – DIST from 14,8 to 19,7 km/h Middle Zone
V5 – DIST        from 19,8 to 25,1 km/h HSR (high intensity runs)
V6 – DIST        from 25,2 km/h Max. intensity (sprint)

Based on theoretical and practical knowledge, as well as the data collected during FC ViOn matches, I have developed individual requirements for each player.

Approximate desired fitness parameters for a player in a match – FC ViOn

Total distance in meters: 
Center backs: 9 000  – 10 000 m
Side backs and side midfielders: 10 000 – 11 500 m
Central midfielders: od 10 000 do 12 000 m
Forwards: 9 000 – 10 000 m

HSR:
high intensity runs – more than 600 m (Catapult – B5 Tot Dist (m))
TOP players from 900 to 1 500 m

Sprints:
150 m – 200 m (speed of run above 25,2 km/h; Catapult – Vel B6 Tot Dist (m))
TOP players 400 m and more during the game

Maximum achieved running speed:
(Catapult – Max Vel km/h, over 30km/h it is a decent speed.)
Interesting fact: On December 18, 2019, Achraf Hakimi was measured against Leipzig and now pay close attention to the speed of 36.21 km/h! This makes him the fastest player in the Bundesliga.
For comparison, our fastest player, who reached a maximum speed of 34.0 km/h based on the Catapult system, was P. Pinte, which is a fairly decent level even compared to top players in advanced leagues.

Meterage Per Minute:
Game intensity per 1 minute: (distance covered per 1 minute out of the total distance covered in the match, player’s activity): 110-130 m

Summary: Training weekly microcycle requirements

The player should achieve a cumulative workload 2-3 times higher than in the match.                  
HSR:  (speed from 19,8 km/h to 25,1 km/h) from 1500 to 2500 m 
Sprint: (speed higher than 25,2 km/h) 300-600 m

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Plan – How to transfer the collected data into training?

Since we are working with data, it is crucial to know how to utilize this information in our own training process. After a certain period of time, based on the collected data from Catapult, I have objectively assessed the baseline status of selected fitness indicators for individual players (such as distance covered in the match, HSR, Max. speed, Meterage Per Minute, number of sprints and their total distance, number of accelerations and decelerations, and their total distance). Subsequently, I have developed a training plan for their gradual improvement. To enhance the effectiveness of data transfer into the training process, I have divided the players into three performance groups based on testing and data analysis.

Progressive development of HSR – On Tuesday, at the end of the training session, high-speed runs will be incorporated.

Variant A

1. Group 76,0m – speed 21,0 km/h, load: 13s, IO: 17s, 10x duration 5 minutes
   total distance : 760 m 
2. Group 72,0 m – speed 20,0 km/h, load: 13s, IO: 17s, 10x duration 5 minutes
   total distance : 720 m
3. Group 70,0m – speed 19,5 km/h, load: 13s, IO: 17s, 10x duration 5 minutes
   total distance: 700 m

Variant B

The same runs will be performed, but with an increased volume of 2 sets consisting of 8 repetitions each. There will be a 2-minute rest period between sets. Each set will have a duration of 4 minutes, resulting in a total time of 4 + 2 + 4 = 10 minutes.

1. Group 75,8m – speed 21,0 km/h, load: 13s, rest: 17s, 8x duration 4 minutes
   total distance: 1 212,8 m                                                                 
2. Group 72,0 m – speed 20,0 km/h, load: 13s, rest: 17s, 8x duration 4 minutes
   total distance: 1 152 m
3. Group 70,4m – speed 19,5 km/h, load: 13s, rest: 17s, 8x duration 4 minutes
   total distance: 1 126,4 m

Variant C – Pace Runs

1. Group 69 m- rýchlosť 25,0 km/h, load: 10s, rest: 50s, 15-18x duration 15-18 min.
   total distance: 15x = 1 035 m, 18x = 1 242 m
2. Group 67 m – rýchlosť 24,0 km/h, load: 10s, rest: 50s, 15-18x duration 15-18 min.
   total distance: 15x = 1 005 m, 18x = 1 206 m 
3. Group 64 m – rýchlosť 23,0 km/h, load: 10s, rest: 50s, 15-18x duration 15-18 min.
   total distance: 15x = 960 m, 18x = 1 152 m

Wednesday – HSR – in a game-like format – medium-sided games – with a focus on high intensity or running based on the requirements of Catapult Meter Per Minute. (Small-sided games won’t achieve the desired HSR indicators.)

Meter Per Minute (MPM) – an indicator of player load intensity in a match or training session. The desired intensity in a match is within the range of 110-130 meters per minute.

Extra running, if the player does not achieve the desired value in game training, i.e., 100-130 m per minute.

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Training created based on the demands from Catapult Meter per Minute.

Load: 10s, Rest: 20s – together it is 30 s in one repetition

1. Group High Speed Run 65 m in 10 s (V 23,4 km/h) – rest 20 s
2. Group High Speed Run 60 m in 10 s (V 21,6 km/h) – rest 20 s
3. Group High Speed Run 55 m in 10 s (V 19,8 km/h) – rest 20 s

Summary: 10 reps, 5 minutes (2 sets – 10 minutes)

It is a differentiated workload:
1. group 130 m per minut
2. group 120 m per minute
3. group 110 m per minute

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Example of a framework program – Pre-Season – conditioning block.

By utilizing the Catapult system, we can subsequently monitor players in the pre-season conditioning block (SPS) and adjust their workload in accordance with our chosen requirements, which reflect the game demands of the entire team and individual positions. In game training, we emphasize the metric called “Meter per minute.” Within the weekly microcycle, we track the number of meters covered, the number of meters in high-speed running (HSR) intensity, and the maximum sprint distance.

1. week   

1. day: First training: Football Loading Training
2. day: 1. session: Testing
2. day: 2. session: Football Loading Training
3. day: 1. session: Strength Program + MAS
3. day: 2. session: Football Loading Training
4. day: Football Loading Training
5. day: Football Loading Training
Friendly match

Game condition – big-sided games 10/10, 9/9, 8/8 
1. session: load: 3 x 12 min., rest: 2 min.
2. session: load: 3 x 13 min., rest: 2 min.
3. session: load: 3 x 14 min., rest: 2 min.

2. week 

1. TJ: Interval runs MAS
2. TJ: Strength Program + HSR
3. TJ: Interval runs MAS
4. TJ: Football Loading Training
5. TJ: Football Loading Training
Friendly match

Game condition: middle-sided games 7/7, 6/6, 5/5
1. session: load: 4 min., rest: 2 min., reps: 5x
2. session: load: 3 min., rest: 3 min., reps: 6x
3. session: load: 2 min., rest: 2 min., reps: 8x 

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Principles of summer pre-season in football

The focus should be on gradually getting the players into optimal physical condition so that they can start the season at the desired performance level (in terms of strength, tactics, and technique). The purpose of the SPS period is not to exhaust the players’ energy but to prepare them for the autumn part of the competitive season. SPS should lay the foundation for improving performance in the future.

To start off the SPS phase, it can be beneficial to select opponents from lower leagues in order to achieve a sense of victory. The goal is to boost team morale and increase self-confidence.

Based on GPS technology, after the SPS phase, it is important to propose an optimal periodization of training load during the competitive period. Here, collaboration with the head coach is crucial, taking into account their preferred playing style (whether the head coach focuses more on defensive play or high pressing, for example). Playing in a 3-5-2 system or a 4-2-3-1 formation can have a significant physical difference for most players.

• Regenerative weekly microcycle – Players become fatigued after a certain period of time, and we need to reduce the training load in the microcycle while still maintaining training.
• Maintenance weekly microcycle – The training load is maintained at a level of 1.5 to 2 times the game performance.
• Development weekly microcycle (overload of players’ organism) – The training load is increased in all (or specific) variables more than usual, reaching 2 to 3 times the game performance.

Percentage weekly load in the season from maximum game values (game is not included):

Let’s take a player who has game values of 11,000 m total distance, 800 m high-speed running distance, 400 m sprint distance, 120 accelerations, and 110 decelerations.

However, it is important to note that besides the metrics themselves, the adjustment of workload is crucial, especially in the developmental microcycle, based on the subjective feeling of the player or the experience of the fitness coach.

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Summer pre-season has its specificities, and most importantly, under the influence of modern technologies, the overall philosophy of conditioning has changed. Preparation periods are becoming shorter and more intense, and with the supervision of various sophisticated GPS systems, they are much more effective than in the past. We see preparation periods as a launching pad for continuously increasing workload throughout the competitive season, based on objectification and utilizing data metrics in the GPS Catapult system. A high level of fitness enables us to handle and improve the technical and tactical aspects of game situations. However, we must not forget about proportionality and, above all, prioritize good recovery.

 „We always have to take a breath first before we can exhale.“

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Resources:              

1. Boškovič A. Použitie systému GPS vo futbale: plánovanie, periodizácia, rozloženie záťaže. ttps://complementarytraining.net/using-the-gps-system-in-soccer-planning-periodization-load-distribution/     
2. Buchheit M. Applying the acute:chronic workload ratio in elite football: worth the effort? Br J Sports Med. 2017;51(18):1325-7.
3. Buchheit M. Individualizing high-intensity interval training in intermittent sport athletes with the 30-15 Intermittent Fitness Test. NSCA Hot Topic Series wwwnsca-liftorg. 2011;November.
4. Buchheit M, Mayer N. Restoring players’ specific fitness and performance capacity in relation to match physical and technical demands. Muscle injury guide: Prevention of and return to Play from muscle injuries. 2019;Chapter 2:29-37.
5. Laursen PB, Buchheit M. Science and Application of High-Intensity Interval Training (HIIT): Solutions to the Programming Puzzle: Human Kinetics; First edition (December 28, 2018); 2018. 664 p.