Football Physical Preparation

Through his successful track record in numerous Belgian first or second division clubs, Frédéric Renotte knows perfectly well what he's talking about when he talks about the physical preparation in football . During a classic six-week preparation, this professor of exercise physiology at the Haute École Condorcet recommends a intensive endurance work for two weeks , then specific interval exercises for the following two weeks , trying to vary the pleasures as much as possible in order to avoid any risk of monotony or overload during training. It is only after these four daunting but very important weeks that work with the ball can really begin.

The specificities of the physical preparation of the footballer

Football, compared to other major team sports, is the only one that allows you to use the foot to hit the ball (apart from rugby in certain very episodic phases) and more generally the whole body.

" It is also the only sport that is practiced in a closed chain , explains Frédéric Renotte . That is to say, a footballer uses his feet which are glued to the ground with what this implies as risks in the event of blocking of the support foot . In other team sports (basketball, handball, rugby), we use the hand, which does not rest on anything and can therefore be struck without the possibility of blocking. The hand being open, the risk of injury is reduced. I know that it is fashionable to criticize footballers who let themselves fall to the ground too easily, but this sport is more traumatic than the others: the risk of injury is higher . It is therefore necessary work on stability , strengthening the ankles with at least a mix between an exercise for each type of risk and a PPG , or generalized physical preparation, to consolidate all the muscle fibers used. For this, many clubs now use professionals, physical trainer in large clubs, sports coach seconded to smaller clubs, with training equipment adapted for more advanced physical preparation. These physical trainers have a lot of objectives to combine, improving endurance, strengthening cardio, developing explosiveness, monitoring weight while consolidating muscle mass, particularly on the lower body and on the abdominal wall. No more running around the field like we used to do when we were little. It is not uncommon now to see mountain biking sessions, cross training, trail afternoons, muscle strengthening and indoor exercises are an integral part of physical preparation, whether it is done at the start of the season. summer, or during the winter break.

In addition, due to this characteristic, it is also more demanding than the others. In handball and basketball, you can shoot at goal or at the basket several dozen times per match, without any problem. In football, this is not possible because it requires a lot more energy. So, even if some people wrongly think that footballers are lazy, it is not not possible to carry out two intense sessions on the ground per day . Which doesn't mean that we can't work morning and afternoon, of course. But then you have to plan a session on the field and another of bodybuilding, cycling or core training, for example. »

Another particularity of football: heading

Compared to other sports, football is also special in that it is the only one that allows you to use your head. Some players, particularly attackers or central defenders, have made it a major weapon that should be worked on during training.

“But I don’t think we should consider specific physical exercises ,” argues Frédéric Renotte. . The head game, very often, we have it or we don't have it. It is above all a question of timing : a big player will always have a theoretical advantage over a small player, but some small players compensate for this size deficit with better timing and better anticipation of where the ball will land. »

Strengthen the muscular chain of the neck and shoulders can, however, help to give more power to the header. But it is rare that we work specifically on this aspect of the game, although it is crucial in set phases.

Since its creation, Stimium has collaborated with numerous clubs in Ligue 1, Ligue 2 and Jupiler League (Belgium). The doctors and nutritionists of these professional clubs have understood the importance of nutrition in achieving and maintaining performance for the footballer as for any other athlete. Moreover, if 10 years ago, nutrition courses were still rare in training centers, there are now basic nutrition courses in all certified French clubs. The idea is not to say that footballers no longer go to McDonald's, but it has really become the exceptional meal.
Among the Stimium football collaborations, Stimium offers in particular:

• Stimium MC3 Powder which is taken by several clubs before training from Monday to Wednesday, so that the muscles are properly irrigated with oxygen, while having a solid energy base.
• Stimium MC3 in recovery by Belgian and French clubs, particularly during weeks with 2 matches, to avoid muscle fatigue linked to the matches themselves, but also to travel and stress.
• Stimium Boost Powder as an exercise drink during high-intensity training lasting more than 1 hour, particularly after VMA or speed sessions
• Stimium RGN3 Clean Up and Reload , taken by some clubs during summer preparation, used by others at half-time and at the end of the match (100ml per players at half-time and 250ml per player at the end of the match) .
• And Stimium Iso Carb , which we developed specifically for one of the biggest European clubs and leader of Ligue 1, the ultimate recovery drink with a mix of protein isolate (even Vegan with Iso Carb Soya ), Glucose and Fructose, taken as a recovery drink.
• Finally, several clubs have asked us to use our Stimium Pro Nrj and Boost gums, in Ligue 1, Ligue 2 and National, as well as women's football clubs, at half-time.