anaerobic training
Anaerobic training requires energy from anaerobic sources, AP and lactic acid energy systems, and it is shorter than aerobic training in duration, meaning that oxygen is not a limiting factor in performance. It involves short, explosive movements and aids in building power and speed. Anaerobic training is relevant to soccer as speed and power are essential components of fitness that increases an athlete’s performance.
Developing Power Through Resistance Weight Training
Power training gives the athlete the ability to apply the greatest amount of their maximal strength in the shortest period of time. In relation to soccer, power allows the athlete to use their maximal strength to kick the ball powerfully so that it goes far. Speed is also an essential component of fitness for soccer. Speed refers to the quickness of movement of a limb, e.g. the legs of a runner. Some examples of training methods that can be used to develop power and speed include plyometric exercises, resistance training, sports loading, over speed training or sprint training. Using a resistance belt, attaching it to the athlete’s body and getting an assistant to hold to bands, and then letting the athlete run forward while the assistant is holding it back, is an example of an exercise that helps improve power and speed.
Plyometrics
Plyometric exercises help build power and speed, improve coordination and agility and effectively improve an athlete’s performance. However, these are high-risk exercises and so it is important that the athlete performs them correctly so they don’t increase the risk of injury. Plyometric training involves high-intensity, explosive muscular contractions that stretch muscles before it contracts so that it contracts with greater force. An example of a suitable plyometric exercise that will build up power and speed for soccer, is drop jumping. Drop jumping exercise involves the athlete dropping to the ground from a high platform or box, and then immediately jumping up, which helps improve the athletes power and speed which can allow them to sprint really fast in a soccer match to catch up to an opposing player or to get to a certain area on the field.
Developing Power Through Resistance Weight Training
Power training gives the athlete the ability to apply the greatest amount of their maximal strength in the shortest period of time. In relation to soccer, power allows the athlete to use their maximal strength to kick the ball powerfully so that it goes far. Speed is also an essential component of fitness for soccer. Speed refers to the quickness of movement of a limb, e.g. the legs of a runner. Some examples of training methods that can be used to develop power and speed include plyometric exercises, resistance training, sports loading, over speed training or sprint training. Using a resistance belt, attaching it to the athlete’s body and getting an assistant to hold to bands, and then letting the athlete run forward while the assistant is holding it back, is an example of an exercise that helps improve power and speed.
Plyometrics
Plyometric exercises help build power and speed, improve coordination and agility and effectively improve an athlete’s performance. However, these are high-risk exercises and so it is important that the athlete performs them correctly so they don’t increase the risk of injury. Plyometric training involves high-intensity, explosive muscular contractions that stretch muscles before it contracts so that it contracts with greater force. An example of a suitable plyometric exercise that will build up power and speed for soccer, is drop jumping. Drop jumping exercise involves the athlete dropping to the ground from a high platform or box, and then immediately jumping up, which helps improve the athletes power and speed which can allow them to sprint really fast in a soccer match to catch up to an opposing player or to get to a certain area on the field.
Short Interval
Short interval training is a method that can help improve an athlete’s speed. It involves sprinting short distances, maximal effort with recovery periods of slow jogging. The stress that is placed on the body when completing a short interval training method cause many adaptions including:
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An example of short interval training:
Distance = 60m Effort = 95% intensity Repetitions = 6 Recovery between reps = 2-5 minutes |