Conditioning
Forms of conditioning such as aerobic fitness and anaerobic fitness are definitely needed for soccer. The following examples of training sessions/drills will enhance fitness components and energy systems required for soccer player.
Aerobic fitness
Soccer players need to be effective runners so that can sustain their effort throughout an entire game, thus they must maintain/improve their cardiovascular endurance. Long slow distance training (LSD) is a term used to describe low intensity aerobic exercises (A.K.A continuous training). LSD training can help improve the aerobic fitness of a soccer player, which will benefit them for game play. The most suitable form of LSD for soccer is jogging:
Firstly the athlete should warm up with a steady jog for 10 minutes, then:
The fartlek training will help the player adjust to random need of sprinting, running backwards, walking, jogging etc. throughout an entire soccer game. Training the aerobic threshold will improve the cardiovascular endurance of an athlete and will also help them perform for a long period of time in soccer without tiring quickly.
Anaerobic Fitness
Anaerobic training can develop the speed of an athlete which is a component that is required for soccer.
Short interval training can gradually improve speed, which will improve the athletes performance in the soccer game. This particular type of training involves sprinting a certain amount of distance, then resting for a certain amount of time, then repeating that over again for a certain amount of times.
Sprint distance: 60 metres
Effort: 95% heart rate - high intensity
Repetitions: 8
Recovery between reps; 4 minutes
Aerobic fitness
Soccer players need to be effective runners so that can sustain their effort throughout an entire game, thus they must maintain/improve their cardiovascular endurance. Long slow distance training (LSD) is a term used to describe low intensity aerobic exercises (A.K.A continuous training). LSD training can help improve the aerobic fitness of a soccer player, which will benefit them for game play. The most suitable form of LSD for soccer is jogging:
- Athlete should jog for 30 minutes
- Heart rate should be kept at a steady rate of 65-70%
- Jogging should be kept at a low intensity
Firstly the athlete should warm up with a steady jog for 10 minutes, then:
- Run 60 seconds
- Sprint for 15 seconds
- Jog for 45 seconds
- Run backwards for 30 seconds
- Jog side ways for 20 seconds
- Walk for 30 seconds
- Sprint for 60 seconds
- Repeat this procedure 4 times
- (This can be done on a soccer field)
The fartlek training will help the player adjust to random need of sprinting, running backwards, walking, jogging etc. throughout an entire soccer game. Training the aerobic threshold will improve the cardiovascular endurance of an athlete and will also help them perform for a long period of time in soccer without tiring quickly.
Anaerobic Fitness
Anaerobic training can develop the speed of an athlete which is a component that is required for soccer.
Short interval training can gradually improve speed, which will improve the athletes performance in the soccer game. This particular type of training involves sprinting a certain amount of distance, then resting for a certain amount of time, then repeating that over again for a certain amount of times.
Sprint distance: 60 metres
Effort: 95% heart rate - high intensity
Repetitions: 8
Recovery between reps; 4 minutes
Fast Feet Drills can also be used to train the speed of a soccer player. It involves running on the spot at a fast pace - fast foot-tapping on the ground and lifting the thigh very quickly.
Sets: 10 Time to complete max amount of foot-taps/high knee pick-ups: 6 seconds |