by Coach Daniel
OAKLAND, Calif.— OAKTOWN FC just wrapped up a two month summer conditioning program in our community. The program consisted of two sessions per week, working with local students-athletes from the East Oakland area. We developed this with the intent to prepare players for competitive play. The primary goals were to develop fitness, foster community, and support players in achieving their long term footballing goals.
Some of the equipment we used during the program were portable goals (top center), dome cones (bottom center), and small hurdles (left).
Developing Fitness
We started each training session with a five mile run. Afterwards, we moved into thirty minutes of plyometrics and explosive exercises. Lastly, we finished with some technical ball work.
As coaches, we sought to prioritize improvement over specific results. We had players time their runs, and they were asked to record their heart rates once before, during and after the run to track their improvement. Our target heart rate during the run was 140-160 BPM. After the run we hydrated and moved into a rigorous plyometrics and explosive training regiment for thirty minutes. This part of the program was meant to increase speed, agility, balance and strength. With tired legs and being mentally worn from the plyometric training, we then transitioned to technical work. We asked players to push through the fatigue to make optimal decisions, employ meticulous first touch and accurate passing.
Player Wellness
We were grateful to find no serious injuries during the program, besides some very sore muscles. However good hydration, a healthy diet and plenty of sleep had players recovering quickly. We sought to find a balance between pushing physically and avoiding injury. We achieved this by checking in with players throughout the training. We typically had 2-3 coaches who joined in on the runs and maintained communication about any signs of exhaustion like nausea, dizziness, sharp muscle pain or seeing spots. We set expectations to improve every week. Coaches advised against pushing to the point of risking injury and we saw encouraging results.
Results
We had a group of players and coaches that improved their fitness without injury. We at Oaktown FC are very fortunate to work with some of the most talented players in the region who live in the East Oakland area we serve. Some of them will move on and play at their respective clubs and into high school seasons. They will be better prepared physically and mentally for the rigors of competitive play due to the effort they exhibited throughout the OAKTOWN FC summer conditioning program.
Agility, acceleration and explosiveness are all attributes we focused on in the plyometric training portion of our summer program.
Reflecting on COVID-19
We were able to run this conditioning program successfully while adhering to Alameda County COVID guidelines. Working closely with players, parents and coaching staff, we put together protocols that maintained health for all those involved. While adhering to social distancing, parts of the game like joy, creativity, and tactical elements of futbol are missed. However, the threat of COVID will eventually pass. We look forward to enjoying the beautiful game without restrictions in the near future.