Tom Noon
@tomnoon89
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Head of Physical Performance @malmo_ff ⚽️ ASCC MSc BSc 📖
Malmo, Sweden
Joined November 2011
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My little man is going to school dressed as his sporting hero! I asked who hes going as..? 💥⚽️
@MarcusRashford
🔴
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Plan the appropriate periodization plan to ensure the required energy systems are targeted through large, medium and small sided conditioning games 📊
Then focus your physical prep to tolerate and perform within the braking and sprinting actions required within the sport 🏋️⚽
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High speed running and top speed prep 👇
Heavy step ups to help generate high amounts of vertical force production - key for maximising top speed potential 🏋️♂️
Thread 1/3..
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Acceleration based preparation prior to an intensive football conditioning session ⚽
The key with intial acceleration is to project the hip and COM forwards through forceful triple extension 🏃♂️
This drill should get the system hitting key muscles and movements of focus here 💪
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With substitutes, high intensity intermittent activity immediately after matches is a practical and feasible strategy to ensure stable high speed running loads across the weekly cycle 📊
Here is one example of how to accumulate high speed volume post game ⚽
#physicalperformance
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SSG have high amounts of technical action/min, fast speeds of play and subsequently high cardiovascular load ♥️
LSG have repeat high intensity efforts, high intensity running and sprint exposure 📊
Utilising both helps to optimally prepare players physically, tech and tact ⚽
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Dynamic strengthening of the foot, ankle and calf complex 🏋️♂️🦶
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Sided games do NOT produce enough overload to replicate the demands of match play with reference to High Speed and Sprint running profiles ⚽📊
@TalkinSPORTSCI
@DelloAntonio
📝📚
Rationale for isolated sprint exposure
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Simple top up conditioning tool. Run box to box and back in <25s. Work:Rest of 1:2. Aimed at accumulating distance at higher speeds aswell as stimulating high heart rate responses. Design your sets and reps as required (also change W:R to suit)
#physicalperformance
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Regular exposure above 80% of an individual's maximum velocity could be sufficient for optimising fascicle length to manage hamstring injury risk. (McGrath et al., 2020) 🏃♂️⚽️
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Football Players ⚽
Want to improve your pre training prep ❓
Here are some simple examples that will go a long way to improving your physical preparations 🏋️♂️
Hit some relevant and specific movements, keep the volume low and get consistent 🏃
Want more detail drop me a DM 📩
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On the bench this weekend ⁉️
High intensity running after matches is a practical and feasible strategy to ensure you keep a stable high speed loading across the week 📊
Here is just one example of how to accumulate sprint efforts and high speed distances post game ⚽
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The deep hip muscles are important for hip stability and deficits in strength of these muscles is common in people with hip degeneration!
Retraining and strengthening here can help with more optimal load distribution across the hip joint 🏋️♂️
(Exercise stolen from
@enda_king
)
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The ankle plantarflexors play a huge role in max sprint acceleration 🦶
The gastroc contributes significantly to the propulsive and supportive forces required🏃
This knowledge should directly influence our prescription and the global S+C program 🏋️♂️
#physicalperformance
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I will be working with
@FCUnitedWomen
providing strength and conditioning support for the upcoming season ⚽️
My aim will be to help keep the team as injury free as possible, enhance their physical performance and allow them to stay on top of their game 🏋️♂️
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High-Intensity Hamstring Loading Drill Design ⚽
Long distance sprint efforts to encourage maximal speeds whilst allowing high velocity decelerations during the first pressing action🏃
We must expose our athletes to high velocity explosive efforts to develop robustness 📊
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Improving your aerobic system allows you to recover better from high intensity exercise ♥️
Both in matches and between training sessions ⚽
Higher levels of fitness allows ⬆️ work rates throughout a game!
This leads to more game involvement and a better chance of success 🏆
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Simple practical examples, using pitch dimensions, of how to safely implement exposure to higher velocities ⚽
Starting with more extensive based full length pitch runs to build endurance and volume 🏃♂️
Progressing to shorter distances with increased velocities 📊
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Athletes need to tolerate braking loads for a robust musculoskeletal system! High intensity decelerations should be an important component of physical preparation. The drill below allows a max 20m sprint to include a high intensity braking action ⚽📊
#physicalperformance
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Are you planning to reach >95% of maximal sprinting speed within your microcycle? 📊
Reaching >95% during training is more protective against hamstring injuries than >85% and >90% ⚽
Make sure you are programming exposures >95% in your microcycle to optimise hamstring health 🏃♂️
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Returning to play from injury ❓🤕
Creating drills to have a high frequency of decelerations, like in SSGs, is important to help train the athletes tolerance to these intense actions 📊
Check out this drill which provides simple prep for braking actions from varied angles ⚽
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Nice read this morning: KEY message.. 'Preserving muscle mass and strength with age is crucial for living longer and healthier lives'
#musclehealth
🏋🏻♂️
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Why prescribe this exercise ⚽️
This provides hamstring recruitment using controlled loading at long length which is important for high speed and sprint actions 🏃🏾
This is a good place to start to begin to build capacity specific and relevant to the stance phase of running ⚽️
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Intensive top-up conditioning ⚽️
The aim here is to achieve some intensive action exposures whilst stimulating high cardiovascular loads within short time frames 🏃♂️
Match Day plus 1 top-up option for the non starting group post training session 📊
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90
Are your athletes running at or close to max sprint speeds in training? It's key to drive global robustness, develop the glute + hamstring aswell as push the needle! Increasing your top speed can help you tolerate high speed running demands better ⚽📊
#physicalperformance
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Make warm-ups contextual and create specific themes that create positive adaptations. The warm up after all is a physical development session 🏃♂️
'Get rid of the fluff' and focus on the 'non-negotiables' that will aid in optimising your athletes physical performance ⚽️
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With substitutes, high intense intermittent activity after matches is a practical and feasible strategy to ensure stable high speed running loads across the weekly loading cycle 📊
Here is just one example of how to accumulate sprint efforts and high speed volume post game ⚽
2
8
85
Make sure you are preparing your non starters for the high intensity 'worst-case scenario' running demands 🏃♂️
It is critical to overload this group with the high-speed running and sprinting demands missed from match play ⚽️
Improve performance and reduce injury ✅️
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Simple eccentric decel RFD hamstring exercise 🏋️♂️🏃♂️ I guess a regression to unilateral RDL catches with KBs etc. Thoughts people?
#hamstringstraininjury
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Creating drills to have a high frequency of accelerations and decelerations (like in SSGs) is important to train general tolerance to these high intense actions. See drill below..1/2
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HSIs are common in football ⚽️
80% of these affect the biceps fem 🏃🏾
Being able to selectively activate this area would be very beneficial 🏋♂️
@MBourne5
et al. found that hip extension more evenly activates the biceps fem ✅
This is key info 📊
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Ironic how I started this season with
@gcperformancehq
delivering the physical profiling of
@OfficialPVFC
now I end the season working for
@OfficialPVFC
leading the strength, conditioning and sport science department 📸⚽️
Times change. Stay positive. Think forward.
#positivity
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Subs conditioning ⚽
High intense intervals are a great tool to compensate for high speed running load, mechanical work, or both, that are missed from match play 🏃
This is also a potent tool to induce high cardiovascular load in a short amount of time ❤️
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Low volume High intensity ⚽
One 3min block of this possession can produce up to 500m of total distance @ approx 152m/min 📊
With also just under 3mins of high intense cardiovascular stress ❤️
And some good exposure to high intensity acceleration and deceleration loading🏃♂️
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There is no magic hamstring injury prevention program! 🏃♂️
Sprint regularly and manage global pitch volumes and intensities appropriately ⚽️
We need to stop over complicating everything 📊
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Contextual Sprinting ⚽
If we want to improve sprinting ability during match play we need to train accordingly ⚽
The 8 often makes forward runs from midfield to target space between opposition CB and FB 🏃♂️
..1/2
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Clean Pulls 🏋️♂️ Most sports require athletes to be 'powerful' ⚽️ This requires: 1. Improve your max force output and 2. Increase the rate at which that force is developed 💪🔥 The 'clean pull': a highly explosive movement which helps develop high force and develop it rapidly 👌💯
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"If we had a pill that contained all the benefits of resistance exercise, it would be amongst the most prescribed drug in the world"
@mackinprof
🏋️♂️
#musclehealth
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Are you planning to reach >95% of maximal speed within your microcycle? 📊
Reaching >95% during training is more protective against hamstring injuries than >85% and >90% ⚽
Make sure you are programming regular exposures to optimise hamstring health 🏃♂️
0
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Hip flexion strength and recruitment is often overlooked in most strength and conditioning programs 📊
However they play a pivotal role in stabilising our hip joint and lumbar spine 🏋️♀️
This muscle group also plays a key role in sprint performance 🏃♂️
Under targeted area? ❓
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In-possession, FBs must make constant overlapping runs to deliver crosses, cut-backs and provide width in attack ⚽
They also need the physical qualities required to sprint hard and cover ground quickly, helping protect the CBs during defensive transitions 🏃🏼♂️
Drill design ✏️
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Top up conditioning that also incorporates change of directions and mild decelerations.. Try this simple run across the width of box and back. 15s:15s encourages higher time spent >85% of maxHR. Design sets and reps and timings to suit your requirements
#physicalperformance
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Regular frequency of decelerations is easily met through SSGs across the microcycle 📊
But how often are we aiming to hit maximal effort decelerations ❓
We must think about the general tolerance to decelerations AS WELL as the maximal capacity of these high intense actions ⚽
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How do you plan your teams microcycle? 📊
Create a flexible framework that is simple for coaches to utilise within their technical and tactical principles as well as ensuring optimal levels of physical performance ⚽
Do you overload/underload at the right times? ✅
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Pogos ⚽️
This low intensity plyo is a simple way to build capacity within the system prior to more intense actions that will come as you progress through a pre season, for example 📊
⬆️ lower limb stiffness will help with the development of your sprinting and COD qualities🏃♂️
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CMs, particularly 8s, run a lot of distance at medium-high running intensities during matches ⚽
Check out this conditioning drill that will allow you to develop your positional running qualities 👇🏻
Using pitch dimensions this simple set up will help you develop your engine 🏃🏻
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Trap bar deadlift vs the trap bar squat // Different movement patterns // Familiarise yourself with both 🏋️♂️⚽️👍🏻
#StrengthTraining
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Simple prep for braking actions ⚽
Can you efficiently apply braking forces to effectively reduce whole body momentum.. 📉
Applying the brakes rapidly should be the focus here 🏋️♀️
Gym based deceleration overload with a focus on eccentric rate of force development 🏃♂️
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Pitch prep for braking actions ⚽
Can you efficiently apply braking forces to effectively reduce momentum 📉
Applying the brakes rapidly should be the focus here 🏋️♀️
Pitch based deceleration work 🏃♂️
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High intense intervals to build stamina and repeatability ⚽
Passing and dribbling in pairs within the box for 45s then get around one of the corner flags and back into the box in 15s 🏃♂️
Go every min on the min for your desired sets and reps with a work:rest of roughly 1:3 📊
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Contact times and ankle reactivity to help drive that force from the hips into the ground in short times.. ✅
3/3
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Glute and Hamstring - single leg hip extension force production at long lever lengths more specific to upright running postures.. 🏃♂️
2/3
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Starting strength 🏃🏼♂️
Gym based physical preparation option for the development of sprint acceleration qualities ⚽️
Forceful triple extension and horizontal force application 👇🏻
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3
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Expressing high power outputs is the foundation to success in sporting actions such as jumping and changing direction ⚽️
It is imperative that you have intent to move with high velocity and as 'explosively' as possible to develop muscular power 🏋️♂️
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Fall forward!!
Every failed experiment is one step closer to success ⚽️
You have to take risks to achieve your goals 🇸🇪
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Resisted sprints ⚽
Aiming to develop key physical qualities that underpin sprint performance 🏃
Utilising the band to overload horizontal force production, develop ankle stiffness and teach correct application of force with reference to sprint acceleration 🏋️
2
5
49
Make profiling simple ⚽
With 10min total squad time we can create individual profiles based around MSS, MAS and ASR 📊
Effective with large groups, easily reproducible, time efficient and provides actionable data that can immediately inform prescription ✅
#physicalperformance
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Our average weekly outputs (standard 1 game week) of high speed and sprint distances 📊 We prepare very close to game demands with the volume of these metrics and have had positive athlete health and performance outcomes ⚽📈
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To be fast you need to be able to generate high amounts of force through your hip extensors (glute and hammy) and subsequently transfer this through the foot and ankle with powerful plantar flexion (gastroc). Then you must produce this rapidly in roughly <100ms.. easy right? 🙈
0
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47
Off Season Completed 👌
Good luck to all athletes I've worked with privately over the past few months 🏆
Happy to now announce I'm starting a new role leading the strength and conditioning
@tnsfc
⚽
4
0
47
Speed endurance training can enhance intermittent running capacity, repeated sprint ability aswell as submaximal running economy 🏃♂️
Can we create individual speed endurance training drills that reflect game situations whilst targeting these adaptations.. ⚽
#physicalperformance
0
3
44
As a forward, pressing high to regain back possession is key to helping your team get on the front foot 🏆
If we want to dominate these scenarios then physically this requires high demands on the athlete 🏃🏻
Are you training appropriately for your positional demands? ⚽
1
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45
More evidence to support the requirement for exposure to regular high speed actions and close to maximal sprint exposures to help increase global athlete robustness ⚽️🏃🏼♂️
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Day 2. Lets go. Extensive theme today. Gym prep will be around hamstrings and ankles. Session will focus on high speed running exposure aswell as ensuring we get time spent >85% of maxHR. ⚽️📊
0
0
44
Run specific strength 🏋️
Targeting hip flexion through full range of motion 🏃♂️
Sprint acceleration focus ⚽
0
4
44
'Strategically designed top-up sessions for non starters are key in elite football, focusing on high intensity runs and sprints to match the physical demands faced by starting players' ⚽️🏃♂️
@SportsmithHQ
1
4
40
Are you planning to get football fit for the new season? ⚽️
This highly demanding run will help you build a solid engine and strong foundation going into more intense pitch work 👇🏻
This drill is designed to overload the aerobic system 🏃🏾
Based on work by Paul Balsom 🏆
1
4
42
FBs regularly perform overlapping runs, performed at high intensities, to exploit space and help create attacking opportunities ⚽
These actions demand high levels of speed-endurance and so should be trained appropriately 🏃🏻
Do you play FB and want specific conditioning? 👇🏻
1
1
42
Are your athletes hitting those exposures to near to maximal speed running across the microcycle? ⚽
Check out this paper from
@mart1buch
et al. 👇🏻
0
4
41
Improving your aerobic system allows you to recover better from high intensity exercise bouts ♥️
Both in matches and between training sessions ⚽
⬆️ levels of fitness allows ⬆️ work rates to be produced 🏃♂️
This leads to more game involvements and a better chance of success 🏆
3
5
41
How are you structuring the training week? 📊
It is key to make sure you have a loading strategy that allows adaptation as well as recovery for the next match day ⚽
Key principles to consider 👇🏻
Recovery ✅
Conditioning ✅
Match preparation ✅
0
5
41
The ankle plantarflexors play a huge role in maximal acceleration 🦶
The gastroc contributes significantly to the propulsive and supportive forces required for acceleration🏃
This fundamental knowledge of lower limb muscle function can help optimise your sprint performance ⚽
0
2
40
If you are unable to run due to injury I strongly advise you incorporate nordics into your plan ❗Its NOT sprinting, BUT can provide the hamstrings with a 'sprint type' stimulus to help with some architectural adaptations that are key to maintaining hamstring health ✅
1
3
40
Working close to your VO2 max is an effective training strategy to increase aerobic capacity 🏃🏾
If your a CM you need a big engine to help you cover large distances and compete all across the pitch ⚽️
Dominate your position and become football fit 🏆👇🏻
1
1
40
Lateral pelvic stability 🏃♀️
Key to improving movement quality and energy transfer during running ⚽️
Poor control at the lateral hip could be the contributor to your ongoing injury, particularly around the groin ‼️
Hip lock options are great to introduce into your warm ups ✅
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🔷️ We dont coach athletes, we coach individual people who happen to be athletes 🔷️
0
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39
Coaches ‼️
How often do you aim to hit >95% of max velocity within the microcycle 📊
What best approaches have you taken to get the desired physical outcome 🏃♀️
Competition is always a solid choice ✅
Using this approach I've had positive effects on physical performance ⚽
2
6
38
S and C programming doesn't have to be complicated 📊
Build the required energy systems through targeted conditioning such as large medium and small sided games ⚽
Then 'train' to tolerate and perform within the braking and sprinting tasks required within the sport 🏋️
0
1
39
Do we take into account HOW our athletes sprint in competition when designing drills? ⚽
Both in possession and out of possession? ✅
How do you develop your individualized training programs to meet positional demands in match-play? 📊
#physicalperformance
2
10
38
Are you looking to provide an overload to your teams high speed and sprint stimulus ⚽
Competition really helps to drive maximal intent and push the needle on these sprint efforts 🏃♂️
Remember, regular exposure to close to max speed is key to enhancing physical performance 🏆
1
1
37
How do you structure your weekly loading cycle..? 📊
It is key to make sure you have a framework that allows overload for adaptations as well as under load for recovery ⚽
Key principles to consider 👇🏻
Recovery ✅
Conditioning ✅
Match preparation ✅
0
5
36