Old Beliefs Die Hard!
If you are a coach and you still do double days in preseason you are 20 years behind the times...
That is what a D1 strength & conditioning coach recently told me and I couldn't agree more!
I became convinced about 4 years ago after reading strength & conditioning guru Vern Gambetta's blog Functional Path Training. In 2011 he had a post Training Camps and Twice a Day Training where he writes about the perils of double days.
As he states "old traditions and beliefs die hard..."
After reading this blog in 2011 we changed what we did in preseason. The results have been phenomenal! In fact, it is a major reason we have won multiple championships during that time.
The last line of the blog post is the most important in my opinion. What is the goal of training camp? According to coach Gambetta, and I agree, "...training camp should insure a seamless transition from the more general work of the off-season to specific preparation for the competitive season. Get them sharp, ready and eager to compete."
So here is what we do specifically...
Wake Up Session: Dynamic movement and flexibility session (Duration 15-20 minutes)
Team Breakfast
Mid Morning Skill Session: technical traiing usually individual skill work or passing patterns with no opponents and no hard change of directions. That's followed by some acceleration or agility work. (Duration 30-40 minutes)
Team Lunch
Power Nap (Duration 20 minutes)
Afternoon Tactical Session: usually small sided games but not 1v1, 2v2...bigger games that emphasize the topic of the day...rondos, 4v4+2, building out of the back 6v5...this is followed by a strength session on the field (Duration 45 minutes)
Team Dinner
Evening Scrimmage - 11v11 format with an emphasis on certain phases...(Duration 30-45 minutes)
Static Stretching
Due to NCAA rules and some other limitations this isn't exactly what coach Gambetta does. But it is pretty close. After the first season the players on our team affectionately, or not so affectionately, named these "all days."
However, after doing this now since 2011 we have found the following:
Injuries have been greatly reduced during pre-season;
The team gets technically sharp very quickly;
Tactically we are further along by the end of preseason.
Obviously the reduction of injuries is critical! We are all better coaches when our best players are on the field. The first week, which is the only week we do "all days," essential ramps the players up with a medium intensity training environment. We also train in a climate that is pretty hot during the summer. For example on Monday, our first day of practice, it is supposed to be 106. We haven't had a heat related illness since we started doing preseason this way.
While fitness is something the players can do on their own during the summer, improving technically and tactically is much more difficult. Because every day there is designated technical work where the players are fresh and can focus on technique they become shaper much faster.
Playing 11v11 every evening has numerous benefits. First and foremost it is fun! Second, the players start seeing the big picture and working together as a team. Finally, it provides for proper periodization in their training. Starting with combative 1v1, 2v2 games is likely to result in injuries because their bodies just aren't ready.
It is important to note that the timing of meals is very important as are details like the post-lunch power nap. Sleep, nutrition, hydration and proper recovery are all factored into this model.
On Monday we start our 5th year training in this manner and we feel like it gets better every year. Good luck to everyone with their college seasons!
