Format of a Training Session

1. Warm Up

This consists of two parts:
1. General warm up involving running and 'loosening up' exercises.
2. Specific warm-up to include stretching and flexibility exercises. Skill exercises should also be included - for example hand ball, hand marking and short kicking.

There are no time limits to the average length of the warm up. An adequate warm up must ensure the players muscles are prepared for action and the players themselves are 'tuned in' ready to perform to their optimum. Generally 10-15 minutes is adequate for this activity.

2. Skills Section

Following the warm up the coach usually instructs the players on the individual skills or team strategies to be practised during the session. Skill practice should occupy 40-50 minutes of the session. It has two general components:

·     revision of previously acquired skills or strategies and,

·     introduction of a new skill or strategy

Drills will be performed involving single players or groups of players working together. Specific skills e.g. kicking, marking, handball, shepherding, tackling may be emphasised.

Training drills which emphasise team plays are also practised. These can include kickout practice, specialised ruckwork or forward plays.

Drills must be realistic and complement the game situation. Functional training is the key to success on match day. Conditioning or fitness work may follow the skill activities. When the loss of daylight affects skill practice a coach may conclude training with 10-15 minutes of fitness work.

3. Warm Down

After a strenuous training session, players should be given a cool down period of 5 to 10 minutes to allow the body to gradually return to its resting state. A slow jog followed by mild stretching exercises can be used.

4. Post Training Evaluation

The training session should be evaluated immediately after it has concluded. The coach and his assistants should readily assess the effectiveness of the session and the performance of individual players. The information gained will be valuable in planning future training activities and in the selection of the team for the forthcoming match.