Author: Fernando Solis
It’s time to get your team fit for the upcoming soccer season – So what have you planned for your running and fitness conditioning?
In this article I will cover the important points you need to consider when putting together your soccer team fitness conditioning program.
As a coach, you must have a fitness program that takes into account the different phases of the season and the appropriate work rate that is required for each stage of the season, this is commonly known as periodization training.
The main concept coaches don’t understand is that of aerobic fitness vs. anaerobic fitness. Below is a brief explanation:
An aerobic activity is classified as exercise that is performed at an intensity level where oxygen is used as the main source for energy production. It relates to activities that last for 3+ minutes that are performed at around 65 to 80% of our maximum output. A classic example of this would be middle to long distance runner.
An anaerobic activity is one where exercise is performed at a high intensity level lasting 5 – 10 seconds where energy (ATP) stored in the muscle and creatine phosphate (CP) are used as the main source of energy production. It relates to activities performed in short bursts at around 90- 100% of our output. It can take up to 3 minutes for this energy system to recover after a maximum effort.
We also have the lactate system which sits between the aerobic and anaerobic energy systems which peaks in its contribution to ATP production at around 90 seconds of activity.
So what type of fitness conditioning do soccer players need? If we analyze the information above we can agree that soccer is a combination of all 3 energy systems. It can be described as a series of high intensity activities (sprinting, jumping, tackling, etc.) performed over an extended period of time (2 x 45 minute halves).
Therefore, soccer players require anaerobic endurance and this should be the main focus of all fitness conditioning. An effective fitness program should aim to condition and improve the efficiency of the body to recover muscle ATP through improved phosphate and creatine phosphate production.
In the pre-season it is advisable to start off with lower intensity sessions that are longer in duration. This would be the only time to do long slow distance (LSD) running training of 2-3 kilometers to build an aerobic base for later high intensity training. Players should also be encouraged to perform their own off-season training.
The basic aim of your periodization training plan should be to begin with drills and sessions that are low in intensity and longer in duration. As the competitive season commences and progresses you should aim for the reverse – High in intensity and shorter in duration.
General protocols and guidelines to consider are:
Types of running
Avoid excessive straight line running. Make sure distances are mainly short (5m-10m-20m) and there are changes of direction for the players.
Players need to work on acceleration/deceleration, lateral and backward running and zig-zagging. Create drills that make the players run and move in all directions.
Work rest ratios
Set work to rest ratios for your drills. Initially it could be 1:3 (60 seconds work: 3 min rest) and you can progress through to 1:1 (30 sec work: 30 sec rest).
Keep in mind that you can run ball orientated drills and small sided games using the same principal.
Agility Conditioning
Work on jumping and footwork with agility circuits using hurdles agility ladders and poles.
Planning your season is extremely important and will take the guesswork out of your training sessions and make them more enjoyable for your players, and most importantly help to effectively physically prepare your team for a successful competitive campaign.
Fitness Goal Personal Training offers soccer coaching and fitness conditioning consulting for soccer teams and clubs in the Melbourne area.