the skill and games based fitness training and...

The Skills and Games Based Fitness Training & Conditioning Secrets 1

The Skill and Games Based Fitness Training and

Conditioning Secrets

By Joey Hayes

2 The Skills and Games Based Fitness Training & Conditioning Secrets

Contact Details

In Joe We Trust Strength and Conditioning

[email protected]

WARNING

Please note information contained in this manual is the author’s opinion and is no substitute for professional medical advice. Please consult a doctor or registered health professional before implementing any of the above techniques or guidelines. The author takes no responsibility for the incorrect technique or dietary modi!cations as a result of unsupervised performance of methods outlined in the manual.


A NOTE FOR COPYCATS AND PLAGIARISTS

All rights reserved. No part of this e-book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from Joey Hayes. We have unique tracking codes embedded, designed to detect illegal distribution of this e-book and the download links. Do not risk breaking international copyright infringement laws and getting yourself in major trouble. Fines start at $150,000 and include a possible prison sentence upon conviction.

Joey Hayes would like to thank Dean Robinson, Dan Baker, Joel Marion, Eric Cressey, Chris Mohr, Joe Defranco, Zach Evan Esch, John

Berardi, Charles Poliquin, Paul Chek and Alwyn Cosgrove for their assistance and knowledge contained in and compiling the Performance Manual.


ContentsIntroduction

7 Key Guidelines to Follow When Implementing Games Based Fitness Training Drills

6 Goals of Games Based Fitness Training Drills

8 Reasons Why Commonly used Fitness and Conditioning Methods Like Running Long Distances, Swimming and Cycling DO NOT Enhance Football Performance

The Skill Based Training Drills:

Sprint Technique Starts

Speed and Agility Games

Games based skill based speed/decision making drills

Tackle drills

In Close Ball Work Non Competitive Skill Based Drills 2 footballs 2 people

In Close Ball Work Non Competitive Skill Based Drills 1 football 2 people

Competitive Skill Based Drills in (Groups of 3 players)

Competitive Skill Based Drills (In groups of 6 players) (1 football for each group of 6 players)

Skill and Game Bases Fitness Drills (1 Football for each group)

The Exact Work Rest Ratios to Develop Each Speci!c Energy System

4 Remarkable Ways to Manipulate Games Based Drills For Extraordinary Results

6 Important Factors to Think About When Planning and Periodising Your Games Based Fitness Sessions

Why ONLY Playing and Training Football Increases Your Risk of Injury and Limits Your Chances of Playing Professional AFL

The Alternative Training Methods To Develop Better, Fitter, Faster, Stronger Bullet Proof Footballers

How to Plan and Periodise Your Training Drills and Training Session and Training year

What about Periodisation of skills and drills for the in-season?

Peridisation and progressive Skill and Drill Training Chart

Key Coaching Points for Individualisation of Skill and Games Based Fitness Drills:

Commonly Asked Questions

Putting It Altogether

About the Author


Introduction

Welcome to The Ultimate Guide to Skill and Game Based Fitness Drills for Australian Rules Footballers. This Manual will detail the best methods to simultaneously develop both the aerobic and anaerobic energy systems, speed and acceleration, precise skills, whilst developing vision, spatial awareness and decision making capabilities under fatigue and in a game like situation. This is an amazingly effective training technique to maximise your training gains when your training time is limited and will ensure you have the advantage over your competitors.

7 Key Guidelines to follow when implementinggames based !tness training:

6 Goals of games based !tness training:


1. Can increase over-use injuries

2. Decreases "exibility

3. Decrease speed

4. Decrease power

5. Develop non speci!c !tness non transferable !tness

6. Is not Sport Speci!c

7. Do not develop other speci!c skills

8. Shift the strength and power curve continuum making athletes slower if not performed at higher intensities.

8 Reasons Why Commonly used Fitness and Conditioning Methods Like Running Long Distances, Swimming and Cycling DO NOT Enhance Football Performance

Problems with traditional Methods to develop endurance:


The Skill and Games Based Training Drills

Sprint Technique Starts

Falling starts Wide out startsJump back start Wrestle starts

Resisted starts front Flag starts/ AFL Hand drop sprintsResisted starts back Kneeling startsKick in front sprint gather (Benton) Resisted BummiesArms above head hip circles rotations Arms above head crows ab drill (3 legs to 1 leg)5m head start resisted run against partner Contrast sled training with football leading in front against

oppositionKing Arm action drills Left arm above head left leg1 leg squat right hand side

against wall

Speed & Agility Games

Bull Rush Rats and rabbits/Scissor Paper RockSpeed tag 5 cone speed tag cone touch/tackle gladiators

Cats Geelong 1-arm ball knock Nats touch tackle drill diagonal runNats h’ball tag drill (No Movement) oz-tag and steal shirtEvery Bodys it-Knee tag and push up when tagged

6 Colour Cone call and react

Smash Ball turn around and react 321Agility Belt Drills Can set them up in a circuit like mannerSarges Colour Cone Agility Drill

Games based skill based speed/decision making drills

West Coast 3 player ball roll pick up and sprint

Ashkar 3-man shepherd sprint and block down the line

Swans out to cone 180’ change of direction and tackle and or evade

Up off the ground and tackle (Swans Drill) Jarrod Crouch

Run fwd to guard mark back pedal and run back into pack and mark under token pressure

Ball drop in front sprint and protect


Tackle drills

Walking Mellor 4 cone each angle tackle drill Crows 3 cone tackle drill on boundary lineGeelong Ball roll pick up and feed off 2 player competitive roll pick up and sprint

Mellor around the cone face off UFC Rotations Around The World

In Close Ball Work Non Competitive Skill Based Drills (In Pairs, 1 footy each person)

Round to the left H’balls Round to the right H’balls Train Track Pop up to yourself H’balls On the deck

Up above (down the line) Reactive Rebound footySpoil Footy 2-Ball continuous handball pop upsWork him over (left and right)

In Close Ball Work Non Competitive Skill Based Drills (In Pairs, 1 footy between 2 players)

Smother Gather Compete Protect the line of the ballSmash Ball Accelerate fwd and kick to team mate then

accelerate backwards-from 1 end then from both (tram tracks)

1-Leg Smash 1-Hand Catch Smash Ball 1 Hand Kicks, 1 Hand MarksLateral Kick Lead 1 vs. 1 Kick return to the coach can be 3 vs. 2 kick

return to the coachIf short on balls-kick run thru, handball run thrus

Competitive Skill Based Drills in (Groups of 3 players)

3’s away on the deck Lateral roll ball 3’s away pick upHand Ball Mark Compete Yum Cha 1

Protect the ball carrier (2 vs. 1) Kick Attack a defender (3’s)Gazzas Drill (Groups of 4 players)


Competitive Skill Based Drills (In groups of 6 players) (1 football for each group of 6 players)

Competitive Give and Go 6 players (2 players in the middle token pressure giving h’balls to the 4 outer players in group square)

Ruckwork tap downs (Recovery) in 6’s

Lions Key Position Drill-Mark Lead Repeat

Skill and Game Bases Fitness Drills (1 Football for each group)

5 vs. 5 (3vs2) In close handball Game and Return to the coach or run thru to other group and handball to them4 vs. 2 Geelong 4 Group Triangle Run & Carry (hball backwards or side-ways)

4 vs. 2 JR in the Centre kick to contest and players run to give ball to JR in the centre 3-4 groups in total better if 3 groups so a 1 :1 work rest ratio 1:5 work rest ratio-Key Forward Drill, 2nd and 3rd efforts with 1 lead, 2 leads, 3 leads and grapple and mark over the back of the pack etc4 vs. 2 Transition from backline thru centre into forward 50m

5 vs. 5 Oztag Touch (no contact)

5 vs. 5 Standard touch football

5 vs. 5 Drop Off Touch (no contact)

5 vs. 5 handball Game (8mins) (Boundary line to 50m)

5 vs. 5 Kicking Keepings off (8mins) (Inside 50m) (Light Contact)

5 vs. 5 Gaelic Footy (8mins)

5 vs. 5 no goalie halfway soccer (8mins)

3 vs. 2 Gladiators Power Ball Cone Touch Drill (8 mins)

5 vs. 5 JR Stoppage in 30 x 30m grid to get thru 1 goal on each side (must run thru the square). If the ball is fumbled it’s a ball up if the play is too slow it’s a ball up. The drill starts with a throw in.


The Exact Work Rest Ratios to Develop Each Speci!c Energy System

Basic Guidelines for Work Rest Ratios to develop each speci!c energy system are listed here:

(Aerobic and Lactic system training effects).

How to implement drills to develop the various energy systems is largely determined by the amount of work the player performs in comparison to the amount of rest they receive throughout the duration of the drill.

For example when the players are performing in close ball work in pairs, usually 1 player will be training (working) whilst the other player is largely stationary (resting). This type of training would develop the aerobic system as the player is working for a period of 1 and resting for 1. Therefore a 1:1 Work Rest Ratio is evident.

4 Remarkable Ways to Manipulate Games Based Drills For Extraordinary Results

Space Constraintsresults in increased speed and acceleration requirements and also less time to execute skills)

Time (Drill Duration/Length) Time Constraints (can modify drills as there may be smaller !elds/space/areas which result in time constraints when performing the drills i.e. there will be reduced time to make decisions due to the increased pressure applied in the drills). The coach can lengthen the drill for an extended time period e.g. from 5-10mins)

Rule Modi!cations (e.g. No bouncing the football in the 5 vs. 5 handball game, the player can only kick in the keepings off kicking drill, the players can only handball back and to the side in the centre square transition drill and marking/ruck contest scrimmage drill)

Participant Constraints (number of players i.e. Attackers, defenders can be even or odd for coaching purposes, the coach can have an interchange or rotations for coaching purposes and to make players concentrate and be aware of changes occurring).


6 Important Factors to Think About When Planning and Periodising Your Games Based Fitness Sessions

Duration: Time/Duration or length of time for the training and conditioning drills. For example 20 mins of skills work and conditioning.

Length: Length of the !eld or distance for skill components in the drill. For example 20m kicks vs. 50m kicks

Intensity: The speed of execution of skill drills and or pressure involved, the speed of conditioning work or percentage heart rate or the load lifted on a bar.

Frequency: The number of training days the skills, conditioning or strength training is performed.

May also refer to the frequency or number of times the athlete performs the skill, e.g. 25 kicks each session.

Type: Is the type of training undertaken. For example, skills, strength, speed, agility, strength, "exibility, !tness and conditioning.

Mode: the modality used to develop the speci!c physical quality; Refers to the speci!c type of training, for example conditioning may be running, pool work, cycling, boxing, they are all forms of conditioning but are different in relation to muscle used, joint angles and body positions as well as loads on the body. Cycling is non impact where as running is high impact.

Volume/Load: Duration x Frequency x Intensity


Why ONLY Playing and Training Football Increases Your Risk of Injury and Limits Your Chances of Playing Professional AFL

In the How to Physically Prepare Australian Rules Footballers Presentation, I discuss the bene!ts of having footballers play other sports. As it allows the athletes to develop other transferable skills, enhance hand eye co-ordination and ensure athlete do not develop over-use injuries as well as help alleviate boredom. Almost every single junior footballer that I have coached that has been drafted has played other sports and never trained for football year round. Sports that help develop transferable skills that are of bene!t to Australian Rules Footballers are listed below:

Basketball (Clean hands, vision, awareness, speed, acceleration, deceleration, leg power)

Soccer (kicking skills, agility skills, repeat sprint ability)

Gaelic Football (kicking skills, aerobic and anaerobic endurance)

European Handball (hand skills, vision, aerobic and anaerobic abilities)

Touch Football (Agility, speed, evasion, vision, endurance, repeat sprint ability)

Squash (Agility, speed, acceleration, deceleration, hand eye co-ordination)

Mixed Martial Arts (Explosive power, conditioning)

Wrestling (tackling, conditioning, strength, con!dence)

Rock Climbing (grip, !ngers, legs, back and all over strength)

Gymnastics (balance, "exibility, strength, stability, control, power)

I implement a lot of these sports during the early pre-season as a substitute for traditional conditioning methods.


The Alternative Training Methods To Develop Better, Fitter, Faster, Stronger Bullet Proof Footballers

So what other methods do we use to condition and develop other skills for AFL Footballers?

Other methods for developing football speci!c !tness or other skills that will transfer onto the footy !eld

Strongman TrainingInvolves lifting and moving odd shaped objects of irregular weight and size (barrels, logs, tires, kegs, farmers walk apparatus, sleds, yokes etc)

Is a modi!ed circuit method

More of a strength-endurance session ~ however can have high Lactic Acid and aerobic effects, depending upon training variable manipulation

Not really suitable to a lot of athletes in regards their Energy System conditioning requirements

Inexact nature of overload (not precise increments in weight like with barbell, dumbbell, machine training) ~ how do you precisely increment the dif!culty of training for athletes of different sizes?

Need all sorts of “odd” equipment and lots of space

May be a useful “variety” stimulus for some athletes

May be useful combined with traditional interval training for athletes who require a-cyclical strength-endurance and energy system !tness – AFL Players, martial artists, rugby union/league etc

Wrestling/grappling/mixed martial arts/boxing etcGained popularity due to renowned endurance and energy system !tness of athletes in these sports (& other combat sports such as kick-boxing, judo, mixed-martial arts etc).

Basically are just a different mode of exercise, both still rely upon interval training methodologies etc

However both stimulate aerobic and anaerobic adaptations in the upper body ~ typically athletes tend to rely upon lower body modes such as running & cycling for energy system conditioning etc and/or can’t swim well enough to derive much conditioning effects from swimming.


WrestlingMust design appropriate session suitable to the Energy System conditioning requirements/needs of athletes (i.e. session could be a very general or speci!c in its intended effects)

However can offer a variety stimulus to training ~ some training sessions that are general in nature still provide a bene!t to the athlete

Can provide intense energy system conditioning for athletes who may have an injury precluding them from running/cycling etc

Can be “fun”

Safety can be an issue ~ need proper tuition and equipment.

How to Plan and Periodise Your Training Drills and Training Session and Training yearClosed to Open Skills ContinuumStage 1: Stationary, No opposition pressure, Technique emphasis, Increasing distance

Stage 2: Movement; straight line progressing to lateral, Increasing distance, No opposition pressure

Stage 3: Multi-directional movement with passive opposition pressure introduced

Stage 4: Apply skills in modi!ed game scenarios

Stage 5: Match scenarios/Full Field Games

Methods of Training Drill Progression ContinuumSlow to Fast Speed and execution of Skills and Training Drills

Simple to Complex Progression of Skills and Training Drills

No Pressure to Drills with Pressure


Progression of Skill and Drill Movement ContinuumStationary Movement

Linear Movement

Multi-Directional

Modi!ed Games

Full Field Match Scenarios

- Stationary skills

- Walking skills

- Jogging skills

- Running skills

- Change of direction skills

- Involved in team skills (no competition and controlled environment)

- Team skills (Competitive environment controlled)

- Full contact team skills (Ready to play)


What about periodisation of skills and drills for the pre-season?

Block 1 (November-December, 3-4 wks)

- Stationary handball drills progressing to straight line movement, onto lateral movement drills

- Kicking stationary from 10m out to approx 40m over 3 -4 sessions, progressing to straight line movement with kicking to approx 30m

- Ground level pick ups by week 3 (5 mins max)

- Hand & Overhead marking, non-contested.

Block 2 (January, 3-4 wks)

- Emphasis on lateral movement handball drills, incorporating some passive contested scenarios

- Ground pick ups as component of handball drills

- Moving kicking drills out to 40m – 50m

- Passive pressure in kicking drills

- Passive contest in overhead making drills

- Some passive pressure game sense drills (10 mins)

- Phase out stationary handball drills

Block 3 (February, 3-4 wks)

- Moving and contested handball drills

- Controlled tackle technique drills

- Full ground ball movement ef!ciency drills

- Passive pressure game sense drills progressing to full pressure (by week 3)

- Minimal contact Handball Games/Gaelic Games to introduce game running demands

- Tactical; stoppages, forward structure etc.


Peridisation and progressive Skill and Drill Training Chart

Closed Skills Kicking Drill examples StationaryNo PressureIncreasing distTech emphasis

10m to 30m stationary kickingSet shot goals up to 25m

Pairs kickingGoal shooting (golf score card)

MovementStraight lineLateralNo pressure

Straight line lane kickingLateral movement & kick

Lanework Triangular or square kicking


Straight line lane kickingLateral movement & kick

Lanework Triangular or square kicking

MovementStraight & LatPassive Pressure

Straight line with passive pressure from behind or frontLateral movement with pressure

Lanework with opp trailing pressMovement off straight line with multi-dir pressure

Modi!ed Games Kicking possession games 10 vs. 5 keepings off10 vs. 10 possession game

Open Skills Match scenarios Full !eld games

Kick in and stoppage strategy drillsForward entry drillsFull !eld 1 on 1 match practise

Defensive 50 kick ins, transition.Fwd 50 entry patternsMatch practise


Closed Skills Handball Drill examples StationaryNo PressureIncreasing distTech emphasis

5m to 30m stationary Pairs handsTarget hands


Straight line lane handballLateral movement & handball

Lanework Grids/squares, multi-dir handball

MovementStraight & LatPassive Pressure

Straight line with passive pressure from all directionsLateral movement with pressure

Lanework with opp trailing pressSquares/Grids with opp pressRandom move & press

Modi!ed Games Handball possession games 10 vs. 5 keepings off10 vs. 10 possession game

Open Skills Match scenarios Full !eld games

Quick re"ex and hands drills at stoppages.Quick handball release drills under tackling pressure

Ball ups, reading ball off rucks and creating clearanceMatch prac with pre-stated No. of handballs

Key Coaching Points for Individualisation of Skill and Games Based Fitness Drills:You must determine the extent to which your players need to train for power or endurance

This will vary depending upon the players’ position and strengths or weaknesses in their Energy System !tness make-up.

Commonly Asked Questions:What do I do with athletes that don’t work HARD in the game and match based !tness drills?

We combine game based drills and speci!c !tness and conditioning drills for them to perform prior to the games based !tness work they do.

That way they are already pre-fatigued going into the games based !tness drill and will gain some bene!ts from the games based drills.

Are there any problems with games based !tness and conditioning drills?

Skill and Games Based Fitness relies upon athletes intent to work hard.

If players’ intent to work hard is not high and the game is not well constructed, then lower HR’s as compared to traditional conditioning training

Games must be well constructed and monitored to get good effect - most games conditioning occurs at lower HR levels.


The solution and best approach:

Best approach may be to combine games conditioning and traditional conditioning.

However during actual sports competition HR responses are much higher than training based games conditioning ~ therefore traditional conditioning may be used also to induce greater HR and conditioning effects before skill training.

Field and court sports have irregular movement and activity patterns unlike “steady state” sports (running, swimming, cycling, triathlon etc).

What endurance running should you do? I’d prefer to focus on speed or areas that playing the game won’t actually develop

Does this mean I don’t or won’t do any running with the players I coach?

I do some speci!c individualised running that is calculated by the athletes’ maximal aerobic speed which I take from a 3km time trial.

I use this information to construct an individualised running program that is performed 1-3 days per week, depending on the athletes’ speci!c requirements.

The running is supramaximal or above their maximal speed, which has been shown to improve aerobic !tness in trained elite athletes.

Putting It AltogetherThe manual has showcased many drills and techniques that can be used to enhance your players, !tness/endurance, speed, agility, foot, hand marking and tackling skills, as well as vision and decision making under pressure in a game speci!c and replicable manner that will transfer onto the !eld. The manual has outlined how to manipulate drills for maximal bene!t and training effect, as well as showcasing alternative methods to develop sport speci!c !tness that enhance performance and reduce injury. The manual has outlined the appropriate methods of periodisation and progression to ensure your players stay healthy and injury free and peak when it matters most.

All the best!


Joey Hayes has earned a reputation as one of Australia’s leading, innovative and most successful strength and conditioning specialists. This reputation has been established by the phenomenal results of Professional Sporting Teams, Elite Sporting Institutes and Organizations and Elite athletes utilizing his Training Programs, methodologies and philosophies.

Athletes have proclaimed Joey to be their secret weapon, and a catalyst behind their results and success. His training programs have resulted in world records, world championship medallions, commonwealth games medals, grand !nal premiership glory, junior athletes procured by professional sporting teams and numerous athletes achieving life-time personal bests!

Joey has trained over 250 State, National and International athletes in a multitude of sports, most notably, AFL, Rugby League, Swimming and Martial Arts.

He owns and operates a highly renowned Private High Performance Athletic Training Facility known as The PIT. The number one place for athletes to train; exclusively dedicated to Elite Athletic Performance Enhancement.

Joey has achieved the highest level of academic quali!cations and expertise for a Strength and Conditioning Specialist. He has completed a Masters Degree in Exercise Science (Strength and Conditioning) from Edith Cowan University and a Bachelor of Business (Sports Management) from Grif!th University.

He is recognized as a Certi!ed Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA). He has quali!cations in Olympic Weightlifting and speed development as a Track and Field Sprint Coach.

Joey’s unique blend of in-the-trenches-knowledge, coupled with superior academic quali!cations ensure astonishing results in record time, and have af!rmed his status as one of Australia’s most successful and highly sought after strength and conditioning specialists.

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