Aerobic training
Aerobic-training uses the aerobic system as the main source of energy supplies. There are 3 main ways to train the aerobic system, and they are:
Continuous/Uniform Training
Continuous training (aerobic endurance training), involves sustained, continuous effort at a steady rate (60-80% heart rate level). It develops the endurance of the cardiovascular and An example of continuous/uniform training is jogging at a heat rate of 75% for 5km or about 20-30 minutes. respiratory systems rather than speed, and places stress on the aerobic energy system. With the improvement of the cardiovascular and respiratory system, the athlete will be able to sustain, continuous effort throughout the 90 minute long soccer game.
- Continuous/uniform
- Fartlek
- Long interval
Continuous/Uniform Training
Continuous training (aerobic endurance training), involves sustained, continuous effort at a steady rate (60-80% heart rate level). It develops the endurance of the cardiovascular and An example of continuous/uniform training is jogging at a heat rate of 75% for 5km or about 20-30 minutes. respiratory systems rather than speed, and places stress on the aerobic energy system. With the improvement of the cardiovascular and respiratory system, the athlete will be able to sustain, continuous effort throughout the 90 minute long soccer game.
Fartlek
Fartlek means, “speed play” and it involves varying the speed and terrain during exercise, using a variety of energy systems. This is very beneficial for pre-season training and in preparation for sports which require interchange of systems, such as soccer. Fartlek is used a lot in soccer, for example, a defender may be walking around in their half, then suddenly the ball flies past and the player has to sprint towards the ball then kick it back up, and then jog back up to the half way line. |
A fartlek training session used for soccer could involve:
- warm-up with a steady jog for 10 minutes - jog for 60 seconds - sprint for 15 seconds - jog for 45 seconds - run backwards for 30 seconds - walk for 30 seconds - sprint for 60 seconds - repeat 3-4 times - cool down at a steady pace for 10 minutes |
Long Interval
Long interval training will rapidly improve an athlete’s aerobic conditioning, and will increase endurance faster than long-duration cardio work. It involves relatively long workout periods with shorter rest periods in between. The level of intensity is related to the length of the work interval. This is also relevant to soccer, as it requires a high level of cardiovascular fitness to maintain optimum performance throughout the entire training session or game.
Example of long interval training:
Long interval training will rapidly improve an athlete’s aerobic conditioning, and will increase endurance faster than long-duration cardio work. It involves relatively long workout periods with shorter rest periods in between. The level of intensity is related to the length of the work interval. This is also relevant to soccer, as it requires a high level of cardiovascular fitness to maintain optimum performance throughout the entire training session or game.
Example of long interval training:
- Distance = 400 m
- Pace = 75% pace
- Repetitions: 9
- Sets= 3 sets of 3 reps
- Recovery between reps = 2 minutes (walk 100m slowly)
- Recovery between sets: 4 minutes