Returning from injury: Phase 2: Functional endurance III - FIFA Training Centre

For the four drills featured in part III, high-intensity out-and-back rotations will last between 30 seconds and one minute, followed by recovery periods lasting 30 seconds to two minutes. This work-to-rest ratio of 1:2 can be reduced to 1:1, as players become conditioned to the constantly high levels of energy demanded by footballing simulations at higher tempos.

Training perspective
As is the case for part II, functional endurance part III is a one-off session for players following a short-term injury lay-off (i.e. two to three weeks) or for repeated bouts of work to help rebuild functional anaerobic/aerobic capacity for players who have been sidelined for an extended period. The individual drills are designed for at least three players assisted by one ball-serving player or coach. However, if there is only one player available to participate, then three ball servers are needed to fulfil the training requirements of the drills.

Emphasis and methodology
In functional endurance part III, the principles of collective connectivity between a unit of players, as seen in parts I and II, are also applied, with drills imposing a variety of pass-and-move interactions (with an emphasis on attacking and defensive patterns) within a passing range of 10-30m. 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 1:2, i.e. 30 seconds of work with a one-minute recovery in order to regulate the overall intensity within a target range of 85-90% of their maximum heart rate. As players progress, a 1:1 work-to-rest ratio can be applied, elevating the intensity to maximal working capacity ranges up to 90-95%. The methodology confronts players with a loaded technical exposure at an intensity that is appropriate for this phase of returning from injury. In addition, the drills are technically balanced, and good footballing awareness habits are encouraged.

Overall objective
The goal is to provide functional training focused on anaerobic/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 rehabilitation. 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 as the working player, a short out-and-back recovery shuttle run should be implemented for each player after they complete each drill rotation (e.g. four players 25m shuttle, five players 50m shuttle, tempo 5-6m/s).
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.

Drill duration and approximate workload intensity (after a period of familiarisation)

All drills require a minimum of four participants.
All drills are technically balanced, providing the opportunity to use both feet in equal measure.
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.

NB: For drills 1 and 2, there are two working players, with two servers supporting the working players for the specified out-and-back rotations. For drills 3 and 4, there is one working player, plus two or three servers. Alternatively, more than one player can work in a continuous rotational loop alternating between each player after each specified work period of out-and-back rotations.

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 below:

Grid distances (drills 1 and 2)

Set up a 30x30m grid using flat discs or cones (a+b).
Set up a grid with three sets of mannequin gates placed centrally along the outer grid’s vertical lines, with 15m between each gate (c) and 4-5m between each gate’s mannequins (d).
Place two flat discs or cones in line with the mannequin gates at each end, 10m away from the outer grid (e) and 4-5m apart.
Place two mannequins 30m apart horizontally at the midpoint of the outer grid (f).

NB: If no mannequins or poles are available, cones or discs may be used instead.

All drills require a minimum of four participants.
All drills are technically balanced, providing the opportunity to use both feet in equal measure.
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

NB: For drills 1 and 2, there are two working players, with two servers supporting the working players for the specified out-and-back rotations. For drills 3 and 4, there is one working player, plus two or three servers. Alternatively, more than one player can work in a continuous rotational loop alternating between each player after each specified work period of out-and-back rotations.

(1/3)

(2/3)

(3/3)

The first working player at one end of the grid starts the rotation with a straight pass played between the mannequin gate to the second working player, positioned outside the outer grid between the gate and the set of discs or cones.
The second working player then plays a one-two, moving wide of the gates for the return ball to then slot a pass out wide to a support player.
The first working player now sprints back to the starting position at the opposite end of the grid.
The second working player then drops back for the return pass and switches the ball out wide to the support player on the opposite side of the grid.
The second working player then drives forwards to receive a return pass before running through the central mannequin gate.
After reaching the opposite side of the grid, the second working player plays the ball to the first working player to restart the sequence.
The sequence is repeated for the specified out-and-back rotations.

For technical balance, the working player should be encouraged to use their left foot when passing out to the wide left side of the grid. Likewise, the working player should be encouraged to use their right foot when passing out to the wide right side.

The working player starts the rotation with a diagonal pass out to a server, followed by a sprint between the gates to receive a return pass.
The working player then turns out and switches the ball to the other side of the grid to the support player, before making a run towards the middle gates to receive the return ball from the support player.
Finally, the working player drives towards the opposite end of the grid and switches it to the other server to restart the sequence.
The rotational sequence is repeated continuously for the specified out-and-back rotations.

For technical balance, when playing from behind the mannequins, the working player should be encouraged to use their left foot when passing out wide to the left side of the grid. Likewise, the working player should be encouraged to use their right foot when passing out wide to the right side.
To reinforce good awareness habits, the working player should be encouraged to scan across to the support player after driving between the mannequins before receiving the return pass from the server.

Grid distances

Set up a 20x20m outer grid using flat discs or cones (a+b).
Set up a grid with two mannequin gates placed centrally along the outer grid’s vertical lines, with 10m between each gate (c) and 3m between each gate’s mannequins (d).
Place one flat disc or cone (three in total) at each midpoint of lines a, b and c.
Place one flat disc or cone at one end of the outer grid, aligned centrally 10m away from the nearest mannequin gate (e).

NB: If no mannequins or poles are available, cones or discs may be used instead.

(1/2)

(2/2)

The server starts the drill by pointing towards the side of the gate to which the first pass will be played.
Reacting to the server’s pass, the working player shuffles quickly across to play a return pass.
The server then plays the ball out to one of the other servers on either side of the grid.
Reacting to this, the working player runs at a high tempo to the opposite end of the grid through the mannequin gate to receive a diagonal pass from the server with the ball.
After receiving the ball, the working player turns out and switches possession to the server at the opposite side, then moves quickly between the gate to collect the return pass in the centre of the grid.
Finally, after playing a straight pass back to the initial server, the working player quickly gets back to the starting position to repeat the sequence twice more.

For technical balance, when playing from behind the mannequin, the working player should be encouraged to use their left foot when passing out wide to the left side of the grid. Likewise, the working player should be encouraged to use their right foot when passing out wide to the right side of the grid.
To reinforce good awareness habits, the working player should be encouraged to scan across to the server at the opposite side of the grid before receiving the diagonal pass beyond the mannequin gates.

(1/2)

(2/2)

The server starts the drill by pointing towards the side of the gate to which the first pass will be played.
Reacting to the server’s pass, the working player shuffles quickly across to play a return pass.
The server then plays the ball out to one of the other servers on either side of the grid.
Reacting to this, the working player runs at a high tempo to the opposite end of the grid through the mannequin gate to receive a diagonal pass from the server with the ball.
After receiving the ball on the half-turn, the working player shifts it forwards through the mannequin gate and drives into space to play a straight pass back to the initial server.
Finally, the working player quickly gets back to the starting position to repeat the sequence twice more.

For technical balance, the working player should be encouraged to alternate between using their left foot and their right foot when shifting the ball into the space beyond the mannequin gates.