BFC Fixtures for weekend 2nd/3rd November

Hi All

Please find all BFC  Fixtures  for the period  2nd – 3rd Nov,  by clicking on link below.  

BFC Fixtures

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BFC Fixtures for weekend 26th/27th October

Hi All

Please find all BFC  Fixtures  for the period  26th – 27th Oct,  by clicking on link below.  

BFC Fixtures

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BFC Results for weekend 19th/20th October

Hi All

Please find all BFC  Results  for the period  19th – 20th Oct,  by clicking on link below.  

BFC Results

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Notice to all coaches

10 Things to know about Physical Fitness Conditioning for Sport

NOTE: If you are NOT a coach – please forward to coaches in your club

  1. Field and court sports are games of skill played at speed. The ability to control the ball quickly, kick/pass it even quicker again, getting to the ball first and breaking the tackle are examples of the type of skill and speed that are needed.
  2. In terms of physical fitness, skill is the most important component of preparation for all field and court sports. After skill, speed, acceleration and agility are the key components of fitness needed.
  3. Research in many field sports has shown players stand or shuffle around for 15%, walk 45%, jog 20%, stride 15% and sprint for under 5% of game time.
  4. Research has shown that attackers in some sports can spend 70% of the time standing/walking, 15% jogging, 10% striding, 2.5% sprinting and 1.5% shuffling and jostling for possession
  5. It is normal that the sprinting and shuffling activities (4 – 5%) account for most if not all the main action of the field and court games.
  6. It is a very interesting fact that over 75% of time a player plays the ball he gets to it inside 10 steps (3 to 15-m). Interestingly enough club players spend longer at top speed than international/regional or elite players – passes are probably more precise etc. In court sports the opposite is true because elite players are better at aiming the ball away from the opposition.
  7. One study in football showed that the average duration of high intensity bouts were 3.94 seconds by individual players and the recovery between playing bouts can be on average up to 49.72 seconds.
  8. Research on South American football by Barros et al (2010) shows that wing defenders players cover the most distance at 23+ Km per hour  in a game. At top speed they cover 563 metres. Forwards cover 481- m,  midfield wingers 475-m, midfield central 376-m and central defenders cover 352-m in total.
  9. All field and court sports can be classified as games of skill, anticipation, quickness off the mark and fast acceleration sprinting ability. Endurance training should not be seen as the foundation of fitness; The weights room has more to offer the player than the rolling grass area in the local park.
  10. By running slowly, players become very good at running slowly. By running at 85% effort, players become very good at running at 85%. Unfortunately even 90% speed is not the pace at which games are won and lost!
While the last form of interval training we mentioned above is “approaching” the necessary game speed, the players will still tire earlier than they should in a game because they will not be used to moving at actual game speed pace. Oddly enough these are the teams that get tired during the second half of the game or contest. There is a simple reason for this: their training has been at too slow a pace. It is a well known fact that players become good at training at the speed at which they train. The problem is that in such cases the coach increases the training to avoid such fatigue in future games and this is not the solution. Decreasing training and increasing the pace of the session (or the pace at which conditioned games or drills are played or practiced) would be more advantageous to the player’s progress.
Below we provide a one page excerpt from Module 3 (Endurance Training for Sport) at end of this newsletter.
What all Sports coaches should know:
  1. Premier Sports College is a dedicated Sports Education Institute run by coaches for coaches. We will be announcing our accreditation alliance with one of the UK largest quality control education providers within a few weeks.
  2. Our Start-up offer: Any coach who undertakes the International Diploma Strength and Conditioning (Sport) is provided with Module 8 at no cost.
  3. Module Certification:   After each module students are awarded a special Premier Sports College module certificate to download to reference the work they have completed on a module by module basis. So even if one does not complete the full diploma course one can still gain a number of certificate awards for the modules of interest.
  4. Overall Certification:  Upon completion of the full course successful students are posted out a College International Diploma Certificate as well as a second Certificate from the internationally recognised accreditation body (to be announced shortly).
  5. Courses for Soccer Coaches: Presently we deliver continuing educational development courses for the sports coach in 3 different aspects of coaching
  • Physical fitness and conditioning
  • Child and Teenage coaching
  • Player functional development
SPECIAL INVITATION– Visit Premier Sports College now and click on the Free Course buttonWe offer a sample course (no cost to you)  which illustrates how we present our topics, content and references. It costs only a few seconds to gain entry – visit and enjoy.
1. Physical Fitness – International Diploma in Strength and Conditioning This is a wonderful all-round course which presents the coach will the relevant modern research for physical fitness conditioning for sport in general. The course can be completed in 6 to 18 months depending on the pace each student wants to progress at. It is very comprehensive, exciting and thought provoking for the coach who wishes to progress further up the coaching ladder. It is aimed at developing coach leaders as well as coaches who bring an all embracing approach to coaching, training and preparing teams. The course consists of 8 modules. All modules have a MCQ (multiple choice questionnaire) assessment (20 questions – each with 4 possible answers) but at the end of the course a written project is completed (Module 9).
2.  Child and Teenage Courses –  A range of courses are availableThe college presents a series of general short – one module – coaching courses in relation to the young athletes and players from 3 to 19 years of age. It also delivers other interesting courses on other general topics which relate to building up the overall confidence and background knowledge of the coach. These courses are suitable for all youth coaches, managers, teachers and parents.
Each course carries an accredited certificate by a UK national awarding body and the overall assessment is by completion of a 20-question MCQ.3.  Functional Screening – International Diploma in Functional Movement, Analysis and DevelopmentThis exhilarating course presents a wonderful opportunity for coaches of child, teenage and adult teams to screen, analysis and correct functional and movement skills of all athletes/players on their squads. In total there are 8 modules in the course which is extensive and performance driven.  Premier Sports College are very proud of the depth and range of content of this course and we expect it to become a market leader in future coaching development.
International Diploma in Functional Movement, Analysis and Development

Module 3  – Topic Excerpt
Module 3 of the course discusses the whole area of endurance training and its relevance to sports preparation. The excerpt included below begins the topic that addresses the issue of Multi-Sprint Stamina training as the way forward for high intensity performance in field and court sports.

It is vital for athletes and players to be able to repeat constant bursts of efforts of speed, skill, tackling, accelerating and decelerating among other activities consistently and irregularly in a game. The ability required by the player may be summarised under the following headings:

  • Games are start-stop-start games
  • Players must be in a position to contest the ball in an instance
  • Players must be able to control the ball and deliver the ball to where they want it to go
  • Players must be able to accelerate quickly towards play or away from opponents offensively and defensively
  • They must be able to make and ride tackles (some sports)
  • They must be able to score from play regularly
  • They must be able to decelerate quickly to play the ball or make a tackle or turn
Players need to be able to repeat constant bursts of efforts both with the ball and in trying to gain possession of the ball for the duration of certain games.
The following elements of stamina are important for sports training – field and court sports in particular:
  • Multi-sprint stamina ability with/without the ball
  • Speed Repeatability ability with/without the ball
Definition and Appreciation of Multi-sprint stamina training
Multi-sprint stamina training is a form of interval training that is more specific to field and court sports than traditional interval training.
Interval training can be best described as bouts of exercise interspersed with short rest intervals. It is based on the concept that more work can be completed at a higher relative intensity compared to continuous-type training.
The foundation interval training work for speed and speed repeatability development in sport is called multi-sprint stamina (MSS). It is achieved by completing efforts or run distances that are short – determined by the needs of the game. The intensity of these runs or efforts should be in the region of 85 to 95% effort and the recovery between the runs is kept relatively short. Large volumes of longer than sport specific distances such as 200m, 150m and even 100m will mean that the players are not training at game specific intensity levels and will tend to be in the region of 75-85% effort which is of little use on game day. The soccer player must use shorter distances where faster speed of movement is required.
 This is obvious to all involved in coaching when they examine the examples below:
  • Long interval running such as running interval 600m’s is of very little benefit to a field or court player. Even the fittest players could find it difficult to repeat 8 x 600-m with 2 or 3 minutes rest in 1 minute 45 seconds for each repetition. This would represent running each 25m in 4.4 seconds. But in a game 25-m runs need to be covered in less than 3 seconds with a run-in start.
  • So perhaps the players should run 8 x 200-m instead with 2 minutes rest. Well very good male team players might be able to complete these in 32 seconds – and that is pushing it. This represents running 25-m with a run-in start in 4.0 seconds. But even this does not adequately prepare the player to make quite a few 25-m runs in 3 seconds with a run-in start.
  • Let us take the coach who has his/her players run repeat length of a soccer field (for example) with 2 minutes rest. Well it could be expected that if a player was running 10 such repeats he might cover the distance in 13 seconds – but I doubt it for 10 reps? This represents running 25-m with a run-in start in 3.25 seconds. But even this does not adequately prepare the player to make quite a few 25-m runs in 3 seconds with a run-in start.
While the last form of interval training we mentioned above is approaching the necessary game speed it will still tire the players because they will not be used to moving at game speed pace. Oddly enough these are the teams that get tired by half-time or during the second half of the game. Unfortunately their training has been at too slow a pace. It is a well known fact that players become good at training at the speed at which they train.
Players need to train over short distance at fast paces in order to endure the pace of the game.
The intensity and duration of the work intervals and the length of the rest periods dictates the training response. Very short, all-out bouts of work coupled with longer rest periods are used for both actual speed and speed repeatability development. Now lets us not get confused here – when players are running flat-out, they are developing speed and if it is done at or near the end of a training session it is actually speed repeatability. Both these are important to the field and court sports player.
Most modules in our courses contain 120 to 160 pages of exciting, interesting and thought provoking content – something every sports  coach will enjoy getting their teeth into.
Until our next Newsletter, keep up the good work! Premier Sports College  is here to be the ultimate and most up to date source of Sports Coach education.
Click the link for all the details on the major sports course – International Diploma in Strength and Conditioning (Sport)
Click the link for all the details on major soccer course – International Diploma in Strength and Conditioning (Sport)


Pass on this newsletter to interested coaches you know.

Email us NOW at  and let us help you enrol on one of our courses

Visit the college site on and read about our range of courses

Notice -Code of Ethics Good Practice for Children’s Sport Basic Awareness Training

Wicklow Local Sports Partnership as part of it’s training programme 2013 is has organised the following Code of Ethics Good Practice for Children’s Sport Basic Awareness Training.
Each course will run from 6.15pm – 9.30pm. Please note there is €10 charge per participant.
The dates for Code of Ethics Courses are as follows
·        Wednesday 23rd October- Shoreline, Greystones
·        Tuesday 29th October –  Shoreline, Greystones
·        Wed 13th November – Presbyterian Hall, Arklow
·        Wed 27th November – Presbyterian Hall, Arklow
·        Wed 4th December – Bray or Baltinglass
To book a place on the course please contact Wicklow Local Sports Partnership on 01 2878184 or e mail Ciaran Casey or Garvan Hickey
Places on the courses must be booked in advance, as the number per course is limited to ensure every participant gets the maximum out of it.
If there is a demand from clubs courses can be arranged in other areas.

BFC Fixtures for weekend 19th/20th Oct.

Hi All

Please find all BFC  Fixtures  for the period  19th – 20th Oct,  by clicking on link below.  

BFC Fixtures

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Facebook us @BFC Seniors Page

BFC Results for fixtures 12th/13th October

Hi All

Please find all BFC  Results  for the period  12th – 13th Oct,  by clicking on link below.  

BFC Results

Why not Follow us on Twitter @blessofc

Facebook us @BFC Seniors Page

BLESSINGTON AFC U 14′s (Born 2000) Searching for Players

Blessington AFC are currently looking for some new players to join their U14 squad for the current playing season.

Games are played on a Sunday Morning in the South Dublin Football League (SDFL)

Are you looking for a new challenge ?

Want to compete in a TEAM sport and make some new friends ?

Learn some new ball skills !!

Improve your fitness and agility  in a  FUN environment and make a difference for your TEAM and CLUB.

Then call us on 087 2758844 (Gary) or email us on

We look forward to hearing from you

FAI National Draw

To All Managers

FAI Tickets Update: Can we please ask all managers for one final push to sell the FAI National Draw tickets, also please note all tickets/money needs to be returned by the 13th October.

Thank you for your support


Under 9s Conquer The Greenhills Of Divison 1

U-9 Div.1  At Community College Date: 05/10/2013 KO: 11:00 Ref: M.Moore  Att: About the same as last week

For Those About To Rock

For many people, geology is just a load of old rocks! But to those in the know, Greenhills is home to one of the finest specimens of Esker formations in all of Europe. In fact, it’s along this raised and winding trail of sand and gravel (formed during the ice age) that the Greenhills road makes it way up towards Tallaght and eventually meets the N81 and main road to Blessington AFC.  Not being content with having a superb geological specimen in its portfolio, and not to mention one of Ireland’s largest nests along its route, it’s also home to Greenhills Boys FC, one of the strongest teams in Division 1 and visiting opposition for Blessington’s second home fixture of the 2013/14 season.

On another beautiful Indian summer morning in Blessington and without a single cloud (or cowboy) in sight, the match kicked off and right from the outset it was clear that Blessington were up for the challenge. As early as the first minute, young Billy Moore managed to break through the Greenhills midfield, only to be denied by some last ditch tacking by their well organised rear guard unit. That set the tone for the half and as the match grew older, Blessington continued to cause havoc in the Greenhills defence and despite a couple of close range efforts by Frank Llop, the scores remained level.

Greenhills to their credit, tried to gain a footballing foothold in the game, but the ice that had helped form the landscape of the visiting side, was now coursing through the veins of the home side as they coolly yet ruthlessly attacked the visiting opposition with wave after wave of prolonged footballing pressure.  However, midway through the half and totally against the run of play, a rare Greenhills attack, dangerous cross into the Blessington box and failed attempted clearance saw the visiting side take the lead. 0-1 Greenhills!

Last season this could have signalled game over for the boys in green, but with the days of Blessington heads being dropped, well and truly behind them, the home team raised their chins, dug deep and within minutes were level again, thanks to a tidy close range finish by Jack McManus. The final few minutes of the half remained a tight affair with both sides having chances to take the lead, but some tidy defending by Bobby Gray and an excellent save by Patrick Foley kept the sides level.

Half time whistle and 1-1 at the break!

Who Shot That Poison Arrow

With Finn Jordan and Matthew Callinan sprung from the bench, the second half resumed in the same manner as the first had ended, with Blessington on the attack. Wave after wave of Blessington pressure continued to build and midway through the half, some excellent work by Shane O’Connor resulted in a side-line kick deep in the opposition half. Up stepped Aidan king and his superbly weighted ball into the box was met by the head of Jack Hardy. His clever flick managed (only just) to elude the outstretched keeper and deservedly, much to the delight of on-looking home supporters, Blessington found themselves (and deservedly so) 2-1 in front.

Blessington continued to press hard and despite some excellent chances, failed to add to their one goal advantage. With the bare minimum still between the sides and less than five minutes of the match remaining, Greenhills swept forward and fired a footballing arrow straight through the heart of the Blessington defence to score a well taken (yet undeserved) last gasp equaliser. Heartbreak for the home side!

She Hasn’t Finished Singing Yet

Kermit the frog once lamented, “It’s not easy being green” and what had once seemed a certain victory, now heading for a disappointing draw, the players and home supporters alike would surely have echoed his frog like sentiments!

HOW AND EVER!  This young team wasn’t going to let this one fizzle out for a disappointing draw and with time almost up, an excellent ball into the Greenhills box by Ciaran Clarke, fell to the feet of Zach Power. The young striker held his nerve, took aim and his close range effort, somehow, managed to squeeze past the despairing dive of the visiting keeper.

3-2 Blesso! Final whistle! Great Win!

For all those lucky enough to have witnessed another great performance and even better win by this superb group of young players, it was clear (despite earlier concerns) that the business of being green is actually turning out to be, something very special. Very special indeed!












Blessington  3 – 2  Greenhills Boys (HT:1-1)

McManus 15, Hardy 27, Power 40

Blessington Team: Patrick Foley, Matthew Callinan, Ciaran Clarke, Billy Moore, Shane O’Connor, Jack Hardy, Aidan King, Zach Power, Bobby Gray, Jack McManus, Finn Jordan, Frank Llop