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Cal South E-News | February 2013 PERFORMANCE TRAINING

February 08, 2013

PERFORMANCE TRAINING content provided by CB3 Sports Performance

Be sure to stop by CB3 Sports Performance's booth (#754) at Soccer Nation Expo 2013 on February 16-17 at the Los Angeles Convention Center to say hello to representatives from CB3, who will also present a VIP Coach Pass clinic and a classroom session. To learn more about attending those events, click here.

Incorporating Testing Results Into Your Season Plan

by Jay Mathews | CB3 Sports Performance

We have previously discussed the need for establishing a sports performance testing strategy. Once you have performed your tests, you will need to incorporate performance programming into your practice schedule, either as part of the actual practice or on an additional day.

I've had coaches say to me they feel that they can simply put cones and ladders down, perform some lunges, push-ups, sit-ups, and run their players, and that will suffice for their team's performance needs. We know that this is a flawed view and really does not provide any solid performance results for your team. Performance exercises need to be systematically employed and established within a team's training plan to have the most benefit for your team.

From the results of your testing, you have to decide which areas you can address first. There may be a need for more speed, endurance, agility, power, etc. Depending on the time of year and what your competition schedule is, you will have to weigh which component is the most important at that time. Further, there are many ways and times that you can add performance training components to help your team.

We talk about developing a performance plan for the year, commonly called a periodization strategy. Periodization can encompass larger segments of time (macro cycles), with smaller segments of time within each (meso cycles), and finally even shorter durations within a meso (micro cycles).

Typically we look at cycles of pre-season, in-season, and off-season and any transition periods. An example of a macro cycle may be the pre-season. Let's say the pre-season is 6 weeks. The first 3 weeks could be a specific meso cycle for fitness training within the overall training plan. The second 3 weeks could be more focused on games, training, and establishing technical and tactical components. So this would be 2 meso cycles within a macro cycle.

Within each of those meso cycles, you may have even further breakdown of micro cycles. There are many variables in this schedule, so each team will have to examine their specific schedule and needs.

In our example, we will look at a club team that plays a competitive league season in the fall from August thru November, and then has a short winter break and plays a tournament season in the spring from January thru March. April thru July will be a combination of off-season and pre-season. As you see in the accompanying chart, there are many overlapping areas. It is not enough just to play soccer in practice to develop the areas needed to increase the performance components. They can be added to the training plan or you have to add an additional day to perform focal exercises.

For more information on how we can assist with your sports medicine needs, please contact CB3 at coach@cb3sportsperformance.com.

About CB3 Sports Performance:

CB3 is a multi-sport training center focusing on sports performance programs for every athlete and soccer skills coaching. Carlos Bocanegra, Captain of the 2010 USA World Cup Team, has brought his passion and love sport back to the I.E. Carlos has brought together a team of top level professional coaches and trainers to help train you to improve your skills and athletic ability. The mission of CB3 Sports Performance and Soccer Academy is to provide an elite level environment through coaching, fitness, and performance to empower the athlete to reach their ultimate potential. The building blocks to success at CB3 are built on the principles of Dedication, Determination, and Discipline. For more information, visit http://cb3sportsperformance.com/.