#Returning from injury

Phase 2: Functional endurance I

Tony Colbert, 06 Aug 2024

FIFA
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The term “functional” is often overused and can be misleading. In football, for instance, it is common to see running drills proclaiming to be “functional” when in fact the ball is entirely absent or used simply for players to play a short pass after a number of running exercises.

For the endurance phase of this returning from injury (RFI) series, the ball is both integral and intrinsic to the training drills, helping players to develop a deep level of technical functionality alongside their physical conditioning.

Workloads, passing ranges and running distances are all increased to fit the purpose of this phase. Part I emphasises extensive (longer and continuous) workloads with a high aerobic energy output, while parts II and III focus on intensive (shorter and start-stop) intervals with a higher tempo and greater emphasis on anaerobic energy output. The work-to-recovery ratios (both during and between sets) are appropriate for each part of phase 2.

Training perspective
Functional endurance I is appropriate as a one-off session for players following a short-term injury lay-off or for repeated bouts of work to help rebuild functional aerobic capacity for players who have been sidelined for an extended period. The drills are three to six minutes long and most are designed for a minimum of three players assisted by one ball-serving player or coach server.

Emphasis and methodology
In functional endurance I, the principles of collective connectivity between a unit of players, as seen in phase 1, are also applied here, with drills imposing a variety of pass-and-move interactions within spaces of 20-30m2 and a passing range of 10-20m. The focus is on maintaining a fast rhythm and fluid technique to achieve the overall intensity objectives while varying the tempo to replicate the stop-start nature of technical interactions in a match.

Players work continuously during the repeated rotational sequences, with a work-to-rest ratio of approximately 2:1, i.e. 20 seconds of work with a ten-second recovery in order to regulate the overall intensity within a target range of 85-95% of their maximum heart rate. Overall, the methodology places a loaded technical exposure on the players at an intensity that is appropriate for this phase of RFI. In addition, the drills are technically balanced, and good footballing awareness habits are encouraged.

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Overall objective
The goal is to provide functional training focused on aerobic endurance and a technical or physical stepping stone to the next transitional phase of returning from injury following a brief lay-off or as a rebuilding phase following a longer spell on the sidelines.

Implementation
Aimed at all on-the-field practitioners responsible for helping players return from injury, the drills in this session form part of an overall training programme to provide a variety of technical-physical training solutions (with a particular emphasis on the technical elements) for all phases of recuperation. Practitioners can select individual drills or entire sessions to fit their overall training plans for players in their care.

The drills in this session can be used for:

  • small training groups of 3-5 players;
    NB: If using more than three players, a short out-and-back recovery shuttle run should be implemented for each player after they complete each drill rotation. For example, four players 10m shuttle, five players 20m shuttle, tempo 4-5mps
  • technical recovery sessions from high-intensity workloads or match play (minimum six players, maximum seven players);
  • dedicated non-contact technique and passing quality; and
  • technical-physical potentiation and warm-up.

Workload metrics
A simple table showing the duration of the drills, the number of sets, the work-to-rest ratios and guidelines for combining phase 1 and 2 drills can be found here:

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Set-up drill for all drills

Grid distances

Organisation
  • Set up a 24x24m outer grid using flat discs or cones (a+b).

  • Set up an 18x10m inner grid using poles or mannequins (c+d).

  • Place a pole or mannequin at the midpoint of (b) in line with the outer grid.

  • (f) is the distance between the baseline and the inner grid.

  • (g) is the distance between the boundary of the inner grid to the boundary of the outer grid, to be used when recovery runs are required.

  • If no poles or mannequins are available, a mix of cones and discs may be used.

Drill duration and approximate workload intensity (after period of familiarisation)
  • All drills (except drill 2) require a ball-server.

  • Drill 2 requires two sets for technical balance and equal use of the left and right sides of the grid.

  • The drills should start after a short period of familiarisation with the types of movement and relevant scenarios.

  • Encourage the players to maintain a good passing rhythm and tempo throughout the drills.

  • Encourage the players to change positions quickly during the technical interactions.

  • Periodically emphasise and encourage technical balance and reinforce awareness habits.

  • The drill durations are with the ball in play. Stop the watch if the drill rhythm is interrupted for more than a few seconds.

Drill 1: Play inside, move wide, turn and penetrate forwards

Sequence
  • The server starts the drill with an angled pass to the working player.

  • The working player drops back behind the mannequin, then turns out and drives diagonally towards the next working player at the opposite side of the grid to play a short one-two-three first-time passing combination.

  • After playing the give-and-go pass to the incoming player, the next working player moves towards the wide mannequin to receive the return ball.

  • Moving past the wide mannequin, the next working player slots a diagonal pass to the server for the sequence to repeat.

  • With three players and a server involved in the rotation, the players should move quickly to the position vacated by the next working player to ensure technical balance.

Functional coaching points
  • For technical balance, the players should be encouraged to use their right foot when combining on the right-hand side of the grid and their left foot when combining on the left-hand side.

  • To reinforce good awareness habits, the players should be encouraged to scan towards the next working player before receiving the pass from the server and quickly driving diagonally across the grid. They should then get their head up before playing the pass into the path of the next player

Drill 2: Step in and drive forwards to play a one-two-three first-time passing combination

Sequence
  • Player 1 drives forwards and plays a one-two-three angled passing combination around the mannequins with player 2.

  • Player 2 plays a first-time ball back to player 1 and then moves quickly wide of the mannequins for the return ball.

  • Finally, player 2 slots a first-time pass into the path of the next working player so that the sequence can be repeated on the opposite side of the grid.

Functional coaching points
  • The players should aim to play first-time passes during the sequence.

  • Player 1 should step in and drive forwards with the ball when starting the sequence.

  • For technical balance, the players should be encouraged to use their right foot when combining on the right-hand side of the grid and the left foot when combining on the left-hand side.

  • To reinforce good awareness habits, the players should be encouraged to get their head up before playing the pass into the path of the next player.

Drill 3: Play a diagonal ball, turn and move between the lines

Sequence (outbound rotation)
  • Player 1 plays a short diagonal pass towards the wide mannequin for player 2.

  • Player 1 then runs out to the wide mannequin at the opposite side of the grid to become player 2 for the return sequence.

  • Player 2 drives forwards with the ball towards the mannequin gate and plays a diagonal pass to the server.

  • Player 2 then moves wide of the gate on the half-turn in preparation to receive a return pass, thereby effectively playing an angled one-two with the server.

Sequence (inbound rotation)
  • Player 2 shifts the ball around the mannequin to play a diagonal pass across the grid to the next player 2.

  • The next player 2 moves into the space to receive the ball between or beyond the mannequins, then lays the ball back to player 1 at the starting position before moving quickly backwards and away from player 1 to receive the return pass.

  • The sequence is then repeated.

  • Rotations should alternate between the left- and right-hand sides of the grid.

Functional coaching points
  • Player 2 should move away quickly on the half-turn to receive the return passes from both player 1 and the server.

  • Player 2 should time their little run between the mannequin gate with the diagonal pass from the player opposite.

  • For technical balance, when playing the left-to-right diagonal pass across the grid, player 2 should be encouraged to shift the ball forwards and play with their left foot. The opposite applies for the right-to-left diagonal pass across the grid.

  • To reinforce good awareness habits, player 2 should be encouraged to quickly scan towards the next player before receiving the pass from the server. Players should get their head up before playing the pass into the path of the next player.

Drill 4: Play a diagonal ball, turn and move between the lines II

Sequence (outbound rotation)
  • Player 1 drives forwards and slots a diagonal pass between the wide mannequins to meet the run into space from player 2.

  • Player 1 then makes a powerful run towards the opposite end of the grid, angled away from the server.

  • Upon connecting with the ball, player 2 plays a short diagonal pass to the server and then moves away on the half-turn in preparation for the inbound rotation.

Sequence (inbound rotation)
  • The server turns out and plays a short diagonal pass to player 1.

  • Player 1 plays a diagonal pass to pick out the run beyond the wide mannequin from player 2.

  • Player 1 runs around the wide mannequin on the opposite side of the grid in preparation to become player 2 for the next rotation.

  • Upon connecting with the ball, player 2 plays a diagonal pass angled into the path of the next player 1 at the starting position.

  • The sequence then rotates towards the opposite side of the grid.

Functional coaching points
  • Player 2 should move away quickly on the half-turn to receive the return pass from player 1.

  • Player 2 should time their little run between the wide mannequin gate with the diagonal pass from player 1.

  • For technical balance, player 2 should be encouraged to use their left foot when playing the left-to-right diagonal passes to either the server or player 1. The opposite applies for the right-to-left diagonal passes.

  • To reinforce good awareness habits, player 1 should be encouraged to quickly scan towards player 2 before receiving the pass from the server. Players should get their head up before playing the pass into the path of the next player.

Drill 5: Pass and move into space to switch the play I

Sequence
  • The working player starts the drill with a diagonal pass from the wide mannequin to the server, followed by a powerful run towards the middle of the grid to receive the return pass.

  • The working player plays a pass to the support player who has taken up a position at the wide mannequin.

  • The working player makes a powerful run towards the top of the grid to receive the return pass from the support player.

  • Finally, upon receiving the return ball, the working player sweeps a pass out to the opposite side of the grid for the next working player to repeat the sequence.

Functional coaching points
  • After playing each pass, the working player should move quickly and adjust their body shape quickly to receive the next pass.

  • For technical balance, the working player should be encouraged to use their left foot when passing the ball out to the left for the next working player. The opposite applies when passing the ball out to the right.

  • When passing to the server, the working player should be encouraged to use their left foot when playing the ball from left to right. The opposite applies when playing the ball from right to left.

  • To reinforce good awareness habits, the working player should be encouraged to quickly scan towards where they intend to play their pass before receiving the ball from the server or support player.

  • Players should get their head up before playing the pass into the path of the next player.

Drill 6: Pass and move into space to switch the play II

Sequence
  • A strongly weighted diagonal pass across the grid gets the drill under way.

  • Upon receiving the ball, the working player shifts it forwards and plays a one-two with the server.

  • After moving quickly backwards and beyond the mannequin to receive the return ball, the working player heads towards the support player at the other end of the grid to play a second one-two.

  • Finally, upon receiving the return ball, the working player strokes a diagonal pass across the grid into the path of the next working player.

  • The rotation is then repeated from the opposite side of the grid.

  • After playing the diagonal pass across the grid, the working player and the support player swap roles.

Functional coaching points
  • The working player should be encouraged to move quickly away on the half-turn after playing the short diagonal passes to the server and support player

Drill 6 variation

  • When receiving both the diagonal pass across the grid and the short diagonal pass, the working player should be encouraged to step in early and play a first-time pass before the ball reaches the mannequin gate.

  • After playing the short diagonal pass to the server, the working player should be encouraged to move quickly away on the half-turn to the wide mannequin.

  • The working player should be encouraged to use their left foot when playing the left-to-right short diagonal pass to the server and the left-to-right longer diagonal pass across the grid to the working player opposite. The opposite applies for the right-to-left diagonal passes.

  • To reinforce good awareness habits, before receiving the ball from the server or support player, the working player should be encouraged to scan towards where they intend to play their pass.

  • Players should get their head up before playing the pass into the path of the next player.

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