In addition to simple sprints with the ball, this method can also be used in direct games of 1vs1 up to 4vs4 situations or shorthanded games with total amount of 5 players. Using the interval method, with a continuous change between stress and relief. Training methods during this phase should be kept varied. So in addition to circuit training also games on a small field such as 4 on 4 should be selected as exercises. Exercises in this phase are now chosen to be football related.
Heart rates here range from 140-190 beats per minute, which leads to an increase in lactate production. The intensive method has a workout duration of around 30-60 minutes at high intensity. In the second half of the period of preparation, the training is designed to be intense with the aim of improving soccer-specific endurance. "The less advanced your team is, the more exercises with balls should be integrated into the conditional training" Therefore, the lower the expertise of the team, the more exercises with balls should be integrated into the conditional training. So in addition to the purely conditional also the technical aspects of training are involved. The sessions can be designed fairly more soccer specific through circuit training and endurance courses including the balls. As a guideline, a heart rate of 130-160 beats per minute is desired. The endurance in this phase lasts per session usually 30-90 minutes at a relatively low intensity. The first part of this preparatory period, is ideally suited to the development of basic endurance, and is why you train first with the principles of the extensive endurance method. The soccer-specific endurance therefore includes all kinds of movements and tempo changes that distinguish the game from an endurance run.Īs mentioned earlier in the article on seasonal planning, the initial preparation period starts with an increased volume of training at an even lower intensity to facilitate the re-entry into training for the players. In summary, the basic endurance is therefore a player’s endurance regardless of soccer-related movements. The soccer-specific endurance should be developed to the extent, that players are able to perform at the highest level for 90 minutes and even longer. Dribbling, tempo changes and powerful shots are also in this category. A well-developed specific endurance, supports the execution of many short and explosive sprints during the course of the game. The soccer-specific endurance builds on these foundations. Players tire more slowly, which may contribute to the prevention of technical and tactical mistakes. This leads also to improved injury prevention. Well-developed basic endurance primarily causes an increase in the physical capacity and thus optimizes recovery ability. For the general basic stamina it is the basis for the implementation of any conditional competition- and training requirements. The lactate curve can be shifted by sports training, so that the players tire later and can handle sprints during the game better.īefore we adress specific endurance training it is important to understand the fundamental difference between the general (basic endurance) and the soccer-specific endurance. Most likely this knowledge will especially interest coaches. If the produced lactate cannot be broken down fast enough through low intensity movements, it will lead to an accumulation of lactate, resulting in the acidification of the muscles and a significant reduction in performance ability. In this form of energysupply there is increased lactate production in the muscles. The energy is in this case obtained from stored carbohydrates in the body. Here takes place a significantly greater share of power in the anaerobic lactation area. The remaining 10-20% of the travel distance per game is completed in fast running or sprinting pace with some cases significantly more than 9 mph. In this area, relatively little lactate is produced. These movements which for the most part take place in the aerobic zone, means that the necessary energy is obtained by the oxidation of inhaled oxygen. Of this, between 80-90% is below 9 mph so the average movement speedis quite low.
#Muscular endurance exercises for soccer professional
In professional soccer players run, according to various studies, on average, 6-8 miles per game. Thus, the endurance capacity is the basis of conditional soccer performance.
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