Constraints Based Coaching

In this article, we’re going to learn about how we can manipulate training session structure, to enhance athletic qualities while maximising time on the ball.

Small and medium sided games for stamina development

Research has shown that players can reach heart rates and intensities just as high in small sided games compared to in targeted running drills. Technical and tactical development also occurs during these games, therefore they are a great way to target multiple corners of the FA model, all at the same time.

We recommend using an interval format during small sided games, with work periods interspaced with rest periods. This increases the total running distance, speeds and intensities during training, compared to if the games were played continuously.

Team sizes	Pitch width	Pitch length	Work duration (mins)	Rest duration(mins)	Total reps	Target RPE
1-6	15-30 m	25-40 m	4-10	2-4	4-8	8-10

We can measure intensity (how hard the player is working) of small sided by using things like measuring player heart rate and running distances and speeds using GPS monitors, however this is expensive and time consuming to do in youth football.

Instead, we can quickly and easily estimate player intensity by using a simple measure called the Rating of Perceived Exertion (RPE). This is how hard the player feels they have worked, measured on a score of 1-10 : 10 being the hardest exercise the player has ever experienced, and 1 being complete rest e.g. lay down doing nothing. 

Recording rating of perceived exertion from players at the end of the small sided game can check to see if the game is targeting what we are looking to develop. 

For developing fitness in small sided games, we should look to target RPE scores of between 8 and 10 in players. If intensity scores are too low at the end of the session, we may look to implement some changes to the small sided game, in order to drive up the intensity and ensure we are improving fitness and stamina.

Intensity can be driven up in drills and small sided games by-

• Making the pitch bigger
• Decreasing the number of players per side,while maintaining pitch size
• Using rewards and coach encouragement
• Decrease the number of touches allowed- e.g. 1 to 3 touch games record higher intensities
• Play without goalkeepers and use smaller goals

Manipulating football training to enhance speed and agility qualities

We can also manipulate possession practices to enhance speed and agility performance, whilst not neglecting the improvements of technical and tactical qualities. A possible idea would be to tie in the speed themes from the plan below, into our training sessions to further enhance the development of speed qualities.

Weeks 1-6- Acceleration and deceleration 

Weeks 7-10- Change of direction and agility development

Training sessions can be manipulated to increase the amount of accelerations, decelerations and changes of direction which players make.

We can also change the constraints of training in order to manipulate the top speeds which players will hit. The following plan uses the FA Level 2 theme of planning sessions, and includes some sample drills and exercises which can also enhance speed and change of direction qualities in a manner extremely specific to youth football.

	Technical	Skill	Game
Acceleration/Deceleration	1v1-3v3 pressing (passive defending) Third man running drills. Recovery runs.  Forward running with and without the ball.	1v1-3v3 pressing (active defending) Third man running drills. Recovery runs.  Forward running with and without the ball.	Longer thinner pitches will mean players make more forward runs and more accelerations. Larger pitches mean players hit higher speeds and increase the demand for good deceleration.  Adding the condition that when a team gets the ball, they have 10 seconds to score, will increase forward runs and accelerations.
Change of direction and agility	Passing and moving drills. Multiple teams with multiple balls in the same area can create an effective challenging environment for players to negotiate and create space. Recovery runs/Defending when outnumbered.Set pieces.Receiving priorities. Creating space.Turning.	Possession drills. 2 touches will increase the pace of the passing and movement.  Adding 4-6 small gates into an area and setting the condition that every time they make a pass, they have to sprint through a gate as quickly as possible, during possession practices.	Shorter, fatter pitches increase lateral movement.  Smaller pitches also increase the frequency of changes of direction and increase the demand on the players to find and create space.

Summary

• Maximising time on the ball is very important for youth players
• We can maximise this by including targeted athletic development work in warm ups to maintain ball time
• Small sided games, possession, and technical drills can be manipulated to improve athletic qualities as well as technical/tactical qualities.