Preparatore Atletico

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Paul Gotsis - Soccer Conditioning Specialist

Πέμπτη, 15 Οκτωβρίου 2015












 
Η ΠΑΕ ΑΣΤΕΡΑΣ ΤΡΙΠΟΛΗΣ ανακοινώνει την έναρξη της συνεργασίας με τον γυμναστή Παύλο Γκότση, ο οποίος από την Τετάρτη (15/10) εντάσσεται στο προπονητικό επιτελείο της ομάδας μας.

Ο Παύλος Γκότσης γεννήθηκε στις 25 Νοεμβρίου 1978 στη Σπάρτη Λακωνίας και έχει εργαστεί σε επίπεδο Super League στη Skoda Ξάνθη και στον Παναιτωλικό.

ΤΟ ΒΙΟΓΡΑΦΙΚΟ

2002-2003 Καλλιθέα (Α')

2003-2004 Καλαμάτα (Β')

2005-2008 Κορωπί (Γ')

2008-2009 Παναιτωλικός (Γ')

2009-2010 Θρασύβουλος (Β')

2010-2014 SKODA Ξάνθη (Super League)

2014-2015 Παναιτωλικός (Super League)

ΟΙ ΠΡΩΤΕΣ ΔΗΛΩΣΕΙΣ

"Αισθάνομαι ιδιαίτερη χαρά και τιμή για την επιλογή των ανθρώπων του ΑΣΤΕΡΑ να μου αναθέσουν το δύσκολο ρόλο του γυμναστή της ομάδας. Θέλω να ευχαριστήσω τον πρόεδρο κ. Γιώργο Μποροβήλο, καθώς και όλους τους ανθρώπους της ομάδας, όπως και τον προπονητή κ. Στάικο Βεργέτη οι οποίοι με εμπιστεύτηκαν. Με καθημερινή δουλειά και αφοσίωση θα προσπαθήσω να δώσω τον καλύτερο μου εαυτό για να βοηθήσω από το δικό μου πόστο την ομάδα να πετυχαίνει τους στόχους της".

Τρίτη, 15 Σεπτεμβρίου 2015

Hamstring Injuries : Prevention - Rehabilitation Part 3








Shakhtar prevention hamstrings strengthening .
Medical Department of Fc Shakhtar Donetsk
Hamstrings Work
The chapters include this video is :
a.General Hamstring and Gluteus Exercises
b.Eccentric Work
c.Elastic Work
d.Hamstring with Swiss ball
e.Exercises on Plint
f.Flexion with control (Movement Preparation )
g.Dynamic Exercises

I post this video on the 3rd of this research for the prevention of muscle injuries to the hamstrings because I find a complete and comprehensive video that can help every football team Fitness Coach.
I want to say something to help all players and Conditioning Trainers in Soccer .Give  great weight to the use of eccentric exercises to strengthening  and prevent muscle injuries on the Hamstrings, this is the key.(Paul Gotsis ,Soccer Conditioning Trainer in Soccer Teams )

 

Πέμπτη, 10 Σεπτεμβρίου 2015

Hamstring Injuries : Prevention-Rehabilitation Part 2


Date:19.11.2010
Useful exercises for Hamstring Prevention and Rehabilitation. I propose these exercises which the most of them I follow in my teams.Are exercises you can utilize in a personal programm or in a squad programm.Don't forget that ,the most commonly injury is the hamstring injury and if yoy like to decrease or to avoid these is important to put everyday one personal prevention programm for all the players and specific for the players who have problems (injuries) on the past in these muscles.
Paul Gotsis ,Soccer Conditioning Specialist

Τρίτη, 8 Σεπτεμβρίου 2015

Hamstring Injuries : Prevention - Rehabilitation Part 1




Hamstring Strain Exercises

Hamstring rehabilitation exercises

The following is for information purposes only. We recommend seeking professional advice. Below are a number of progressively more difficult hamstring exercises. They should always be done pain free. Where you start and how fast you progress will depend on how bad your injury is and how long ago it was injured.

Isometric contractions

Isometric hamstring stretch The athlete lies on their front in the prone position.  The partner or therapist provides resistance as the athlete contracts the hamstring muscles, holds for 3 or 4 seconds then relaxes. The angle of knee flexion is changed and the exercise repeated. Once a range of angles have been worked the whole process is repeated with the foot first turned first inwards then outwards. This exercise targets the inner and outer hamstring muscles at varying angles of flexion or knee bend.

Standing knee flexion

Standing knee flexion The athlete stands on one leg and bends the other one using gravity as resistance. This can be done gently and slowly to start with as an early stage exercise. Aim for 3 sets of 10 repetitions once a day building to 4 sets of 20 reps. Ankle weights can be used to increase the load further. As the athlete returns to running this exercise can be performed more explosively.

Hamstring catches

Standing knee flexion The leg is allowed to fall and the hamstring muscle catches the leg before it falls to the horizontal. It may take a while to get used to this one. The athlete must stay relaxed as the leg falls under the influence of gravity and only contracts the hamstring muscles to prevent the foot landing. This starts to work the muscles eccentrically with a very light dynamic training effect.
This should be done pain free both during, afterwards as well as the next day. A little bit of natural muscle soreness the following day is OK but if it is uncomfortable then take a step back. Again begin with 1 set of 10 reps and build up each day to 3 sets of 15 reps. An ankle weight can be used to increase the load on the muscle.

Bridge exercises

Bridge exerciseThe athlete lies on their back, knees bent and pushes the hips upwards to work the gluteual miuscles and hamstrings. Use both feet on the floor pushing up to begin with. Hold the position briefly and then lower. Begin with 3 sets of 8 reps building to 3 sets of 12 reps then progress the exercise to single leg bridges.
Single leg bridges are done in the same way ensuring you squeeze the gluteal muscles and aim to maintain a straight line from the shoulder on the ground to the knee at the top point of the exercise. Again, begin with 3 x 8 reps and build up.

Seated hamstring curl

Seated hamstring curlThis is a deceptively difficult exercise which works the hamstring muscles specifically in a very contracted close range of movement.One end of a resistance band is tied to a fixed point or held by a partner and the other end secured to the foot. The athlete pulls the heel into the buttocks contracting the hamstring muscle to do so. Aim for 3 sets of 8 reps to begin building up to 3 sets of 12 or 15.

Single leg hip extensions

Alternate leg hip extensionThis is a more advanced version of a bridge. Using a step or box the athlete rests on their elbows and alternates each leg putting the heel down on the floor maintaining good core stability. It is important to keep the hips and shoulders still. As the heel touches the ground the gluteal muscles and hamstrings have to work isometrically to keep the body stable. This also works the hamstring muscles in a similar position as they are in when sprinting or accelerating.

Single leg ball pick up

Hamstring ball pickThis is another deceptively difficult hamstring exercise which looks easy at first glance. However with this one it is important to judge muscle soreness the next day before over doing this one. It works the hamstring muscles in a very stretched position, particularly the muscle fibers nearer the buttocks.
The athlete places on foot in front of the other and bends down to pick up the medicine ball. They then repeat the movement to put the ball back down. Repeat this 5 to 10 times.

Lunge with ball

Lunge exerciseA basic lunge is performed while holding a ball to aid balance. This exercise strengthens the glutes, hamstring muscles and quadriceps muscles. The athlete stands with the injured leg a wide stance in front of the other. Holding a medicine ball close to the chest the weight is shifted onto the front leg and back knee bent dropping it down to the floor.

Good mornings

Good morning exerciseAnother deceptively difficult exercise which looks easy but checking the level of muscle soreness the next day is important before doing to many of these is important. This exercise is a more advanced version of the single leg ball pick up and works the lower back and hamstring muscles eccentrically, especially the fibers towards the top of the thigh. The athlete bends forwards at the waist keeping the back straight. This also works the hamstrings as they stretch..

Norwegion leg curl

Nordic curl exerciseOne of the most advanced hamstring exercises. The athlete kneels down while the therapist holds the ankles. They then slowly lean forwards as far as they can under control using the hamstrings to resist the forwards movement. A super advanced version of this is to use the hamstrings to curl back up again.
Virtual Sports Injury Clinic


Κυριακή, 26 Ιουλίου 2015

Juventus Pre-Season Preparation :Physical workout (Aerobic-Anaerobic Circuit-Practise changes direction.)

Juventus
One Italian Style typical training in Pre-season without ball in contrast with the NEW Spanish model Training only with ball.
Date:23.07.2015 Morning Session
Thursday morning saw an intense physical workout, as the Bianconeri stepped up their pre-season preparations in Vinovo.
Juve race through the gears.

The Bianconeri focus on more tailored physical conditioning in Thursday morning’s workout

With every passing day, Massimiliano Allegri’s men are stepping up the intensity of pre-season training. Thursday morning’s session was no different as the squad split into two groups and players were put through more tailored fitness exercises. 
Juve’s international stars began their workout by bolstering muscle strength in the gym before taking to the Vinovo pitches, where they practiced changes of direction.
A very different programme was in store for the club’s new signings and those who had started their pre-season preparations from the very beginning. Divided into small groups, they underwent quickfire running drills, covering distances varying between 150 and 500 metres.
Official website:Juventus.com/news http://juve.it/PZ9y5

Παρασκευή, 17 Ιουλίου 2015

Scientific Approach :Comparison 5 different methods to improve the Aerobic Capacity-Anaerobic Lactate Threshold


table 5 trainings


5 Methods to improve the Aerobic Capacity


1.45'Long Steady Distance (LSD) : 45'min continuous ,with intensity 65%Vo2max or 70% HRmax
2.15'':15'' sec Interval : 24 repetitions of 15'' at 87,5%VO2max or 90-95% HRmax with interval between the repetitions 15''-60%VO2max  or 60-70%HRmax (Total work 47x15''sec)
3.24.5'min running at Lactate Threshold (LT): running for 24,5'min with intensity 80%VO2max or 85%HRmax
4.4x4'min Interval :4 repetitions 87.5%VO2max or 90-95% HRmax with interval between repetitions 3'min 60%VO2max or 60-70% HRmax
5.22,17 Long Quick Distance : Continuous running 22,17min 87.5%VO2max or 90-95%HRmax.


Method :55 athlets with moderate endurance (M.Average VO2max 58ml/kg/min ) 25 years old seperate in 4 groups.All made 3 trainings per week for 8 weeks in a treadmill with slope +5.3%.All the trainings except the LSD starts with 10'min warm up in 60%VO2max or 70%HRmax  and with cool down 3'min at 60%VO2max or 70%HRmax.


What is worth to keep from all over equalization process of training protocols is that the joint unit called comparison Trimp (Training Impulse) and mainly relates to the work produced in each workout, the time it takes and the stroke volume of the heart function.


Results :The researchers found that high-intensity interval training, be it the 15 '' / 15 '' or the 4x4'min  is significantly more effective than the middle and low intensity training in improving the VO2max.The first conclusion is that the intensity improves quicker aerobic capacity in relation to the duration.More specifically VO2max improved 5.5%  for the athletes who follow the method 15'':15'' and 7.3% those who carried out the method 4x4'min .The improvement in Stroke Volume (SV) which is a parameter directly related to the VO2max increasead by10% in two.
It is worth to complement the study finds that the workouts 15 '' / 15 '' and 4x4'min had higher production project entails greater energy consumption.which results in burning more calories per hour of training.
Article Runner Magazine :Title "Which is the best method ?" Kostikiadis Giannis ,Recreation Fitness Team  based in a recently Scientific approach by J.F.Moxness and K.Hausken ,Adv.Studies Theor.Phys,Vol6,2012,no 19,931-957.


***My opinion,Paul Gotsis (Professional Fitness Coach ):  I believe that this article is directly applicable in today's modern football.I believe that the method of 4 'has very good fit at the beginning of preparation and during the season .The method can used with the interval to be active or passive (3'). Also we can gradually add more 5 or 6 repetitions of 4'min with 3'min recovery.I think that we have a big improvement and in the Lactate Threshold with this method.
Later in the second and third stage of the preparation  we can  used the method 15''-15 '' or 20''-20'' or 10''-10'' to improve and more the Anaerobic Lactic Acid mechanism.In this method we seperate the players in base of the vVo2max in contrast with the method 4x4'min in which we seperate the players based on the ALT.
Then we will come back with an article on intermittent method 10''-10'',15''-15'',20''-20'',30''-30''.

Πέμπτη, 18 Ιουνίου 2015

Congress "Tracking and Training in Soccer" 12.06.2015 Juventus Stadium




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I would like to give congratulations to the organizing Committee of the Conference  for theexcellent organization of the Congress and for the further informations about training and  tracking (Gps)  in Modern Soccer.
Some from the most important notice  from the Congress ,I share with you.


Useful Informations-Notice from the Congress at the Juventus Stadium.


1. We have to create adjustments through training so that we can respond to peak or not peak (89-95% FCmax ) stimulations every 20sec.Its important the relationship between lactic acid mechanism e Vo2max. P.E di Prampero -Energetica della corsa in accelerazione .
2. The effectivenes of Force application is more important than the total amount of Force produced.As you can see and in the photo above , one runner 100m race improve his personal record without systematic heavy strength training but only with analyse his biomechanical motion .The conclusions who gave are   a).Importance of Horizontal GRF  b).Acceleration and Total GRF c).Hamstring eccentric Force and activation .  J.B Moron -Biomeccanica della corsa in accelerazione.
3.Total distance covered in Serie A at the year 2014-15 10.569+- 976m  min :8.122-max:13.079

Total Energy 55.1+-5.3kj.kg   min:41.2  max:62
High Speed Work (19km/h)  : 3% 10''sec ,65m on High intensity =10%  ,Total Energy in High Intensity 336kj.kg =9%  M.Chrestani -Aspetti technologi del tracking tramite video
4.RSA=Repeated Sprint Ability  2-6''sec in High intensity work with 20''sec recuperation. E.Guerra -Test di sintesi per il profilo fisico globale del calciatore
5.French model of microcycle (week scedule) with more ball in the programms :80% with the ball   20% on the pitch without ball  C.Galtier AS Saint-Etienne  
6.1500m Running -9,7m/s Top speed,40 accelerations >3m/s/s ,500m sprinting  and 20''sec recovery between High intensity bouts
Marcello Laia-Marco Savino -Analisi del carico ed ottimizzazione della performance
7.Recovery is the most overlooked aspect of the training -Marcello Laia-Marco Savino

Κυριακή, 7 Ιουνίου 2015

Αποχώρησε ο Παύλος Γκότσης απο τον Παναιτωλικό Paul Gotsis Leaves from Panetolikos

Τα νέα του Παναιτωλικού: Αποχωρεί ο Παύλος Γκότσης: Μέτα τον Μάκη Χάβο και ο Παυλος Γκότσης αποτελεί παρελθόν από τον Παναιτωλικό. Ο γυμναστής της φετινής χρονιάς που έκανε εκπληκτική δουλε...

Δευτέρα, 1 Ιουνίου 2015

Potenziamento muscolare in Palestra.Functional Strength Training in the Gym In Preparation period.



Entrenamiento, sesión mañana. 15/07/13. Sevilla FC

Penultimo giorno di concentrazione in Costa Ballena. Lunedi , dopo aver riposo nel pomeriggio di ieri, è diventato il doppia seduta di lavoro. La prima sessione dei due in programma strappato in palestra. Il gruppo è stato diviso in due, con il lavoro in palestra e sul campo di calcio in Costa Ballena. Periodo preparazione estivo.

Δευτέρα, 4 Μαΐου 2015

Allenamento Funzionale Italian Model Modern Functional Training (Italian Style)

Allenamento Forza arti superiori della Roma




 In questo video vediamo come il preparatore atletico della Roma calcio, allena, in campo e non in palestra, la forza degli arti superiori dei suoi giocatori, senza l'uso di specifici macchinari. Questo lavoro potrebbe farlo qualunque squadra di calcio

Date :17.12.2014