Recommendations for the OPDL

March 2014

Understand the role of the coach in fitness development for youth athletes

Understand the fitness priorities for elite U13 soccer players

Understand how to design a training program for elite U13 soccer players

Understand the role of the coach in fitness

development for youth athletes

Coaches must be present and actively involved in all their teams fitness training
sessions run by the Fitness Coach

Help the Fitness Coach with set-up and organization of the session

Monitor the training, and help to motivate the players and ensure a high
training intensity
In the absence of the Fitness Coach, coaches must have the proper knowledge and
ability to run warm-ups and energy system training with the ball as part of their own
training sessions

Always be conscious of the intensity and work-to-rest ratios of all the on-field
work you do

Watch the players, and assess their performance

from a physical standpoint

Understand the fitness priorities for elite

U13 soccer players

Average Age of Peak Height Velocity

U15 Boys:
Optimal window for
speed and power
development

Boys

U13 Girls:
Optimal window for
speed development

Girls

U15 Girls:
Optimal window for
muscular strength
development

U13 Boys:
Optimal window for
aerobic endurance
development

U11

U13

U15

U17

Chronological Age
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Fitness Priorities for U13 Players

Girls:

Hamstring strength exercises, with emphasis on the

back of the leg, to decrease/even out the Q:H strength
ratio
Single-leg strength training to improve/correct muscle
imbalances
Video Example: 1-leg Romanian dead lift

Boys:

Multi-joint strength training exercises (example: squats,

push-ups), with emphasis on developing good
movement mechanics
Video Example: squats/squat holds

Fitness Priorities for U13 Players

Girls:

Emphasis on flexibility training, to improve joint

suppleness, and agility training, to improve strength and
stability when changing direction
Video Example: cutting and pivoting

Boys:

Emphasis on running stride training, to improve

efficiency and running economy, prior to the growth
spurt
Video Example: running stride training

Fitness Priorities for U13 Players

Girls:

U13 girls age group represents the optimal window for

developing speed; there should be more of a focus on
speed development. Workouts should contain several
(up to 30) short sprints, with a work-to-rest ratio of 1:5
to 1:10
Video Example: speed training with the ball

Boys:

U13 boys age group has not yet reached their window of
opportunity for speed development, thus the focus
should be more on speed endurance training, rather
than speed training. Use a 30-second, high intensity
work period, with 2 to 3 minutes of rest in between

Video example: speed endurance training with the ball

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Fitness Priorities for U13 Players

Girls:

Speed is the focus, but endurance is still important.

Repeated sprint training is a great and efficient way to
achieve improvements in running speed and aerobic
endurance at the same time. Workouts should contain
several (10-20) short sprints, with a work-to-rest ratio
of 1:3 to 1:5
Video Example: repeated sprint training with the ball

Boys:

U13 boys age group represents the optimal window for

developing aerobic endurance. Workouts should
comprise high intensity aerobic intervals, with work-torest ratios of 1:1to 1:3
Video Example: aerobic high intensity interval training
with the ball
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Fitness Priorities for U13 Players

Girls and Boys:

Nutrition for soccer players should focus on the

following areas:
Pre-training and pre-competition meals and meal
timing
Post-training and post-competition meals (timing,
and optimizing recovery)
Hydration and replenishment of electrolytes
Carbohydrate consumption pre-, during, and posttraining and competition (to ensure adequate energy
supply)
Protein consumption to ensure optimal muscle
recovery and development
Fruits and vegetables to ensure adequate amounts of
essential vitamins and minerals

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Fitness Priorities for U13 Players in France

1.

1.

The France Football Federation (FFF) has 2 youth

development models:
Youth Academy model: youth academies run through
the countrys professional clubs
The National Institute of Football (INF) located at
Clairefontaine
Both programs house, educate, and train the best
players from across the country
Physical training in Frances youth academies and at the
INF is done almost exclusively with the ball
There is a large emphasis placed on teaching and
correcting movements, including running,
cutting/pivoting, multi-directional movements, and of
course all technical abilities with the ball
(with both feet)

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Understand how to design a training

program for elite U13 soccer players

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Six Principles of Designing Soccer Fitness Programs

1. Athlete Assessment, Monitoring and Continuous Improvement
2. Functional, Sport-Specific Training

3. Science-Based Training
4. Customization and Periodization of Training
5. Athlete / Coach Education and Awareness

6. Enjoyment

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Key Concepts:

Athletes should be assessed using the most current sport-specific testing protocols

For the U13 age category, fitness assessments should be done at the end of the
season (October/November of 2014)

Determination of individual players age of peak height velocity (PHV) should be

done, in order to ensure parity in comparisons between players fitness
assessment scores
Intensity of training sessions should be constantly monitored

Initially, at U13, the Fitness Coach and Coach should monitor the intensity of
training and games subjectively

Introduce the concept of players self monitoring and reporting using rating of
perceived exertion (RPE) at the U14 age category and up

Athletes should periodically re-tested with the ultimate goal of continuous athletic
improvement

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Key Concepts:

Training programs are designed to be functional to the sport of soccer

This means training the specific energy systems, muscles, movement patterns and
directions that are required for optimal on-field performance
In addition, we must incorporate the ball for soccer-specific physical work in order to
help develop athletes technical and tactical abilities

Video Example: small-sided conditioned game.

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Key Concepts:

Ensure to use the latest and most up-to-date research from the worlds leading
sports science research institutions and studies

Only tell athletes to do things which have been scientifically proven to generate
results

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Key Concepts:

Fitness programs must be customized to the individual based on the results of their
fitness assessments

Training programs must also be periodized according to the athletes team training
and game schedule in order to facilitate peak/optimal development at the optimal
time for each individual athlete
In General, training should follow this model:

Progress from general (without the ball) to specific (with the ball) exercises

Progress from aerobic (endurance) to anaerobic (speed) training

Progress from low/moderate intensity, to high intensity (for example

defending and/or counter attacking game)

Progress from high volume, to low volume

Progress from double-leg, to single-leg, strength training

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Key Concepts:

Education is an important tool to help engage young athletes and instill the
importance of training in their overall development

Continuous education on the part of the coach will help ensure that programs evolve
over time to incorporate the latest and most effective research

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Key Concepts:

Fitness programs must be designed with the enjoyment of the athlete in mind

Combine a professional approach with the right mix of competition and games

If athletes enjoy the training process they will want to continue and come back for
more

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Fitness Program Design for U13 Players in Spain

In Spain, youth development stems from the youth

academy of FC Barcelona, called La Masia
In the past 15 years, several of the top La Liga
professional clubs have seen the success of FC
Barcelona, and have looked to replicate it within their
own youth academies
As is the case in France, the Spanish philosophy of youth
development, including physical development, is centred
around doing fitness training with the ball
Teams in Spain are all encouraged to keep as much
possession of the ball as possible, and to press quickly
and aggressively when they lose possession, so the
combination of development of a strong aerobic base
with speed in transition, along with strong technical
ability, is the focus

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