CNS “Home” Strength Program

 

STRENGTH AND CONDITIONING

We here at CNS Coaching are always looking for how we can help our athletes achieve their potential, and be healthy. We’re expanding our service to help give our athletes an integral and essential part of training that is often overlooked in the excitement and organised chaos of a normal season…strength training and conditioning! 

Whether you are just starting to add a strength and conditioning program to your normal training regime, or going to the gym but want a proper program to follow for the best results, we can help create a program that will benefit you.

 

SO, WHAT IS IT?

Strength training and conditioning is the practical application of sports science to enhance movement quality and performance. 

This sounds intimidating. In normal terms, strength and conditioning is taking science and research, and using it to help people develop better ways of moving. When you can move better, you can perform better. Whether your goal is to be faster, stronger, more powerful, or more agile, strength and conditioning training is essential to help those changes happen.

 

I PLAY FOOTBALL. HOW WILL STRENGTH TRAINING AND CONDITIONING HELP MY GAME?

Good question. In the past, just being good on the ball was enough to be picked for the top teams. Be creative and a little bit faster than everyone else, and you were sorted. 

Today, it’s not that simple. Just being good on the ball isn’t what coaches are looking for. Coaches want to see that you are good at football, but also what makes you stand out. Some things they want to see in every player. 

They want to see if you’re FASTER than everyone else, if you’re STRONGER, if you’re more POWERFUL. They want to see can you sprint and reach the ball first, can you hold off a tackle, can you jump high enough to get the ball instead of your opponent.

These things, SPEED, STRENGTH, POWER, AEROBIC ABILITY (or can you keep going physically no matter how tough things get) can all be trained. The job of a strength and conditioning coach is to identify what you need to work on and the maximise what you’re capable of to improve your performance. 

In many cases, being a physically better athlete is what will help you achieve the level of football you want to play at. Being good on the ball almost comes second.

 

OK, SO WHAT WILL IT HELP ME IMPROVE?

  • Strength – how much force you can produce. In football, this will help you hold off tackles and win challenges, but will also help you move better and faster.
  • Power & speed – how much force you can produce quickly. In football this decides how high you can jump and how fast you can sprint. Power and speed are related because you can’t be fast if you’re not powerful.
  • Mobility – how well you can move. This is vital in football, because not being able to move well means not performing as well, and increase your risk of getting injured. 
  • Aerobic ability – how long you can keep performing for. When people talk about match fitness, this is what they mean. This is your ability to keep playing and keep going when other people around you are getting tired.
  • Anaerobic ability – how much you can keep doing short fast sprints throughout the game. Just being able to keep going isn’t enough. To perform properly, you body needs to keep doing what you demand of it, so this is how well you can do short, fast stuff even when everyone else is still going but slowing down. 
  • Injury prevention – a key part of strength and conditioning is looking at an athletes movement and correcting technique to prevent injuries. This training can also help to return you to sports faster after injury does happen, meaning shorter recovery times and more time playing.

 

SOUNDS GREAT, WHAT ELSE?

Strength training and conditioning also creates physical changes inside you that help you perform better, such as stronger hearts, better lungs, more effective muscles. It also looks at how to warm up properly, recover properly, nutritional advice, and psychological advice.

 

I LIKE FOOTBALL, BUT I JUST LIKE PLAYING FOR FUN. SHOULD I STILL DO STRENGTH TRAINING AND CONDITIONING, EVEN IF I’M NOT WORRIED ABOUT PERFORMANCE?

Yes! You’ll get all of the above benefits, including injury prevention, as well as;

  • Better general health – all exercise is good for us. Strength training and conditioning will help improve your heart and lung health, as well as muscle, bone, and mental health. It will also teach you skills that you can use for the rest of your life to stay healthy as any age. 
  • Stronger bones – Most of your bone density is formed in your teens and early 20s. Denser bones mean stronger bones. This will stand to you for the rest of your life, helping to reduce age-related declines in bone mass. This will help keep you healthier for many years, plus the skills you learn will keep helping in throughout your life. This is particularly true for girls, so if you’re a young female footballer, this is definitely for you.
  • Improved posture – Better posture means better overall movement. It’s as simple as that! It can also lead to better circulation and breathing function.
  • Increased muscle mass and metabolism – Building muscle helps burn more calories, helping to keep weight under control. This training also reduces the risk of diabetes, cardiovascular disease, obesity, high-blood pressure, and high cholesterol.
  • Improved mood – Enough said. You’ll feel better physically and mentally, and perform better which makes every one happier.

 

I’M A PARENT. IS MY CHILD TOO YOUNG FOR STRENGTH TRAINING AND CONDITIONING?

Absolutely not! Strength training and conditioning is shown to be perfectly safe for children and teenagers. We adapt our program to suit the level of the athlete. Technique is key, and people of any age can develop technique. In children, we focus on movement and ability through fun and games. As our athletes get older, we help them develop tailored programmes to suit their developmental needs.

As you can see, strength training and conditioning is an essential part of every footballers career progression, and an essential part of any young person’s physical development. Come and get stuck in. It will definitely be worth it!

When does it start?

If you are aged between 12-18 and interested in just the strength and conditioning package that we offer, please fill out the form below to register your interest. Places are limited. We will be launching this program at the start of May.

The cost of our program runs at €100 per month. However, we are offering our new members an introductory price of €50 per month, i.e. a 50% reduction, for their first 2 months

If you are interested in joining the “Home” Strength programme, please fill out the form below. On receipt of the form, we will contact you to send out your welcome pack and passwords.

Looking forward to working with you to create our future footballers!

SIGN UP BELOW

Please note there are 4 steps to the form below. If you click “next” and cannot see the next step, just scroll up the page. If you are signing up more than one child, please click “submit another response” after submitting. Information regarding payment will appear after the questionnaire. Please screenshot or take down this information as required.

SIGN UP HERE