Sport conditioning should involve more than simply lining up and running sprints until total fatigue sets in. When endurance training for conditioning, most team-sport athletes obtain energy from all three energy sources (systems): stored energy for brief and explosive movements, recycled lactic acid for periods of intermediate length, and oxygen over the long term. To build an effective conditioning plan, soccer players should evaluate fitness demands in the context of what the sport requires, its time parameters, and the specific position's energy needs. Not all positions require a high percentage of aerobic conditioning. The objective is to condition for the way you play.
General Endurance Training
As mentioned, athletes can draw energy for performance from three basic sources: stored glycogen in the muscles, lactic acid, and oxygen. Aerobic training (with oxygen) has been part of conditioning training for many years. Most protocols call for training to elevate heart rate and develop the ability to use oxygen efficiently during sustained exercise. This is appropriate for certain athletic tasks (distance running, rowing, swimming). Most team sports, however, involve intense, repetitive movements with various rest intervals dispersed throughout. Conditioning should reflect this type of format. Speed endurance training uses the anaerobic energy system (without oxygen) to develop the athlete's ability to perform the intense, short, explosive bursts used in competition. This is accomplished through sprint intervals of various distances and intensities. Such training provides the sport-specific conditioning for keeping you fit, while mimicking gamelike intensity. I find that a solid sprint interval program will also increase most athletes' aerobic capacity enough to at least maintain a high value.
Soccer-Specific Endurance Training
No matter where you play on the field, you will benefit from anaerobic speed endurance training. Video analysis of soccer game play has shown that soccer is a combination of sprinting, walking, jogging, backpedaling, and shuffling. All of these movements are performed at various intensities and for various lengths of time. Slow, methodical jogging or distance running will not transfer to the game and can even diminish acceleration and explosiveness. To positively condition for soccer, use the plan from this book to develop a conditioning base and stay at a high intensity level throughout the game.
Now that you understand the physical components of soccer, let's evaluate your current level of fitness for soccer.
Now that you understand the physical components of soccer, let's evaluate your current level of fitness for soccer.
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