Nike Academy - Pre-Gym Training

Stay injury free throughout the season by doing these exercises before your strength session and you're half-way there in stepping up your game by at least a gear.

EQUIPMENT: Gym mat, foam roller, elastic band

Nike Academy - Dealing with Disappointment

What doesn’t kill you makes you stronger. Dealing with disappointment can be hard but you can take the best out of a bad experience and move on.

JANE DODD’S TIPS:

I. After a disappointing experience, you either decide you’re not going to fight and give up or it gives you the determination to prove everyone wrong, pick yourself up to grab another opportunity and make it a success. Many established players have been released at a young age. They’ve gone on to have outstanding careers. Self-belief is anyone’s key to success.

II. Instinctively, a player never gives up. His game always drives him. Disappointment can take a few days to sink in so it’s good to have some time out to adjust to the situation. You have to remind yourself that you’re at the level you’re at because you have talent. Another opportunity will come along.

III. The player should always be given space after a disappointing event. They need to get their head around the situation without others interfering. People around him can always look for solutions without the player being aware at the start, so that after a few days everyone can sit down to discuss next steps.

IV. You cannot wind back the clock. Look back at what you may have been able to do better. Look back at what you did well and move on. After that, never look back. Success is all about right now.

V. Any experience makes you stronger, good or bad. Learn from the disappointment. Being released should bring out your determination to not give up before you’ve shown your ability at your ultimate best. Major opportunities are amazing experiences. If you miss out on one, it should make you want to challenge for the next one even more.

Nike Academy - Core Strength Training

CORE STRENGTH

Power. Strength. Stability. That’s what sets men apart from boys. This year, the Nike Academy players need to step up to first team football. Mix these exercises with football training to excel in the physical side of the game. If you're finding the work too hard, use a lighter ball, reduce distances and improve steadily.

EQUIPMENT:

Nike SPARQ power ball (2-5kg)

SUMMARY:

I. Players pair up. One of the players takes the sit-up position, the other stands about 2m away from him with a medicine ball. The standing player throws the ball above his partner’s head. He catches it and sits up to throw it back, keeping his arms above his head. 3-4 sets of 20 seconds for each player with 20 seconds rest. This exercise makes your abs work hard.

II. The second routine focuses on your sides and core strength. The working player sits on the ground with his legs bent, sideways to his team-mate. The standing player throws the ball to the sitting player from 2m away. He catches it, turns away from the thrower, then turns back to throw it back to him. The working player needs to maintain balance throughout the set. 3-4 sets of 20 seconds for each player with 20 seconds rest.

III. Another one for your abs. The working player sits down, legs crossed in the air. The standing player throws the ball at him from 2m away at chest height and he throws it back. 3-4 sets of 20 seconds for each player with 20 seconds rest

IV. In this one, both players work at the same time, facing each other at a 2m distance. Both start sitting on their knees. As one player throws the ball to the other, he drops down on his arms. He gets back up as quickly as he can. It’s a high tempo exercise with the ball moving all the time. 3-4 sets of 20 seconds for each player with 20 seconds rest.

V. The final exercise challenges your upper body as well as legs. With partners 2m apart, the standing player throws a waist-high ball to the working player who is the lunge position, facing him sideways. The working player throws the ball back at waist height. 3-4 sets of 20 seconds on each side for each player with 20 seconds rest.

Nike Academy - Goalkeeper Training - Speed & Low Saves/Positional Awareness

SPEED & LOW SAVES

Preparing to stop consecutive shots, changing your position swiftly to succeed.

EQUIPMENT:

4 poles
1 cone 
16 balls.

SUMMARY:

I. Reduce your working area – don’t aim to cover the entire goal. Place the cone to the centre of the goal area you’re working in. Line up the poles about 1m from the goal line, with 1m between them to create 3 gates as shown.

II. The first server stands 5-7m away depending on ability. The second server stands at the edge of the box. Both have 8 balls. The keeper stands on the goal-line, covering one of the side gates.

III. The first server fires a low ball at the keeper. He dives to make a low save.

IV. The keeper then gets up and runs through the side gate to take up a central position. The second server shoots, aiming at the cone. The keeper saves.

V. Repeat 6-8 times on both sides. Walk back after each save. Maintain the correct body position throughout.

POSITION AWARENESS

EQUIPMENT:

4 poles
1 cone
16 balls.

SUMMARY:

I. Place the cone to the centre of the goal. Line up the poles about 1m from the goal line, with 1m between them to create 3 gates as shown. Number the gates 1, 2, 3.

II. The cone is the starting position for the keeper. The server stands at the edge of the box, foot on the ball.

III. The server calls out a gate number he aims to shoot at. The keeper runs through that gate to get into position and make the save.

IV. The keeper should neither moving nor bouncing when the ball is struck. Don’t be too tall or stand with feet too wide apart.

V. All of the team’s keepers can be involved at once with this drill, taking turns to see who can make the most saves.

Nike Academy - Warm-Up

It’s all in the details. Focus on warming up your muscles to prevent injuries, getting ready for a high intensity battle and sharpening up your ball skills. A good warm-up sets you up for a killer performance.

EQUIPMENT:

10 cones, 10 footballs

SUMMARY:

I. A warm-up should start slowly and progressively get more intense to a point where you are physically, mentally and technically ready to play a match. It should be approximately 20 minutes long and focus on warming up key areas and injury prevention. Warm-up exercises should mimic body movements you make during a game.

II. A good warm-up always starts with light exercise to get the heart rate going and increase blood flow to the muscles. This could be light jogging with skips and arm rotations for 2-3mins.

III. Calf complex stretch: stand up facing a wall. Step forward with your left leg and bend it slightly. Hold the right leg straight. Now lean your upper body towards the wall and hold the stretch for 10 seconds. Repeat on the other side.

IV. Prone glute stretch: lie on the mat with your legs straight and hands spread on both sides. Turn your legs sideways, bending your right leg from the knee and bringing your left hand to hold on to your knee. Keep your upper body straight. Hold for 10 seconds, then repeat on the other side.

IV. Hip flexor stretch: take the lunge position, hands on your sides. Holding your right knee at a 90 degree angle, go as low as you can and hold for 10 seconds. Repeat on the other side.

VI. Quad stretch: find a wall for support. If you don’t have a wall, use a team-mate. Stand on your left leg, bringing your right heel to touch your backside and hold your ankle with your right hand. Hold for 10 seconds. Repeat on the other side.

Active stretching is better than static stretching at this point. Through active stretching you stretch a muscle through movement rather than holding a muscle at one point. You know that you are going to be required to move with some intensity during the game so you should really prepare your muscles to do it.

VII. Follow it up with some glute and core activation exercises, then balance and stability exercises. This could be floor bridges, vertical jumps and holds for 3 seconds and single leg hop and holds for 3 seconds. Then start working on more dynamic exercises, such as lunges, squats and hip rotations. This should be completed quite quickly, going from one exercise to the other.

VIII. Now you can work on some fast feet ladder drills with some reaction drills. Keep this short but ensure you are driving your knees high and pumping your arms.

IX. Now that the muscles are nicely warmed up and the intensity has increased, you should start increasing your running speed. Start by running 20m distances at 50%, then 75%, then finally 100% of your maximum running speed. 10m stints of side shuffles and back peddling followed by a turn and sprint can also be included into this section.

X. Remember to keep getting fluid on board throughout the warm up to remain hydrated.

XI. Now you’re ready to go into possession drills and ball work to get a feel for the game. This helps match specific sharpness and ensures you’re in the right mental state to go out there and play at a high intensity.

XII. Just before kick-off, do what feels best for you. It can be position specific, such as shooting for strikers or defending as a unit for the back four.

XIII. Just before the referee calls the team onto the pitch, do some quick sets of fast feet as a team to get fired up for the match.

Nike Academy - Gym/Core Training

Core and balance are the foundations of your strength training. After performing these exercises, you can move on to resistance training with weights.

EQUIPMENT:

Gym mat, knee-high gym box, core machine

SUMMARY:

I. Single leg floor bridge. Lying on your back with legs bent, extend one leg up so that it’s in line with your body. Keep your heel about 15cm away from your bum. Supporting yourself with upper back and arms, lift your body to a bridge position.  Most of your work should be coming from your glute rather than your hamstring. If this is too challenging, you can start with a double leg floor bridge. Work for 2 slow sets of 12 with no rest on both sides.

II. Cable rotations. Stand sideways to the core machine and grab the cable with both hands. Rotate your body 90 degrees, pulling the cable from a high position to your opposite hip. Your arms should be straight at the hardest point of the movement. Work for 2 medium sets of 12 with no rest on both sides.

III. Plank Take the plank position: stretch out fully face down, supporting on your bent arms and your toes, legs shoulder width apart. Lift your body up in line, bracing the core and keep looking at your arms. Hold. Do 2 sets of 1 minute with no rest.

IV. Single leg reach Stand up straight with arms and legs together. Balance on one leg, bending it slightly. With the other leg, go as far forward, sideways and back as you can. Never lose your balance. Work for 2 sets of 15 with 30 seconds of rest.

V. Step up to balance With a knee-high gym box in front of you, step up to the box with one leg and follow up with the other. Step back down, all in one slow, controlled movement. Work for 2 sets of 15.

VI. Box jump with stability. Legs slightly apart, jump up to the box, powering the jump with both legs. This exercise is all about landing stably and balancing your body, using arms for support. As you land, bend the legs to 90 degrees to cushion the impact and hold the position for 3 seconds. Work for 2 controlled sets of 6 with 45 seconds rest.

VII. Ice skaters Jump forward and land on one leg. Still on one leg, find your balance and land on the other, like you were skating. Cushion the landing by bending your leg and use your arms to balance. Work for 2 controlled sets of 6 with 45 seconds rest.

VIII. Long jump with stability Legs slightly apart, jump forward as in long jump without a run-up. Land stably, find your balance and jump again.  Cushion the landing, use your arms to balance and hold for 3 seconds. Work for 2 controlled sets of 6 with 45 seconds rest.

Nike Academy - Fitness Drills

STAR RUN

You’ve worked hard on your speed and endurance. Make your efforts go further and build up velocity during off-season with this drill from Jon Goodman.

EQUIPMENT:

8 cones

SUMMARY:

I. This drill works well for groups of 4, 8, 12 or 16. However, you can build it around any number of players. Up to 4 players can work simultaneously at any given time.

II. Set up a small middle square using 4 cones. Place another cone 10 metres away from each of these cones as shown.

III. Starting in the middle, on the coach’s signal, the players sprint to the outside cone, around it and back. Moving clockwise, they repeat the run until each player has touched each outside cone and returned to where they started.

IV. It should take 12-16 seconds with elite players working to their maximum.

V. Have a minute of rest between each set and always change direction (from clockwise to anti-clockwise or vice versa) for the next set. Complete 4 to 8 sprint sets for a good endurance session.

ACADEMY LEARNING:

Short yet demanding sprints with little rest improve your endurance by stretching your intermittent recovery system. As football is all about acceleration and sharp speed, this drill is ideal for physical preparation before returning to match action.

PITCH CIRCUITS

The pitch circuits from Jon Goodman, part of the Nike Academy’s training routine during the season, also helps your team build up fitness in early pre-season.

EQUIPMENT:

6 cones
6 footballs
Fitness equipment

SUMMARY:

This drill is ideal for small groups, but in theory, any number of players can take part.

I Set up 6 stations on a full-size pitch as shown.  It’s up to you to decide what each station entails, but there should be an equal amount of upper body, lower body, core and technical work involved. For example:

a. Station 1: 
b. Station 2: short intense passing between players
c. Station 3: sit-ups
d. Station 4: sit-ups
e. Station 5: jumping hurdles
f. Station 6: skipping rope

ACADEMY LEARNING:

Fitness circuits can involve technical challenges to make things more interesting. Nothing’s off limits so get creative to inspire your fitness work and change your routine.

FITNESS STATIONS

Whether working on your own or with a group of mates, this drill helps with both cardiovascular fitness and overall body strength.

EQUIPMENT:

4 cones

SUMMARY:

I. You can modify this drill depending on the number of people taking part. Set up as shown on the drawing, it’s ideal for 4 players.

II. There are 4 stations, marked with cones, and a player at each station. The distance between each cone and the next is 10 metres.

III. The player at station 1 does abdominal exercises, such as holding the plank or sit-ups. The player at station 2 focuses on legs, performing squats or lunges. The player at station 3 works his upper body with dumb-bells or performs push-ups. The player at station 4 is the runner.

IV. On the signal, the runner sprints to station 1 and back, completing a distance of 60 metres. While he runs, others perform their assigned exercises.

V When the run’s completed, everyone moves up one station.

VI You should be working for 4 minutes without a break, followed by 3 minutes for recovery. Complete 3-4 sets for a 21-28 minute session.

ACADEMY LEARNING:

Not having your team-mates around is no excuse to avoid fitness training. This drill helps you stay in shape and impress your coaches during early pre-season.