Sport Specific Training:

SoccerSoccerSHMD 249

20/08/2013

IntroductionIntroduction

• Total distance covered during a single match:

– 10-11 km

– moderate-intensity running for top league players.

• Soccer requires players to:

– Exercise repetitively at high intensities,

– using large muscle groups,

– for periods of several seconds to several minutes for the duration

of a game (90 min).

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IntroductionIntroduction

• Players may:

– start from a stationary position 48-70 times during a game,

– and have to accelerate 40-62 times per match.

• Approximately 10% of total distance is being covered:

– short (4-5 sec)

– high intensity bursts

– with rest periods of ~30 sec

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IntroductionIntroduction

• Higher the quality of the team:

= greater running distance.

= greater intensity and speed of a game.

= superior aerobic & anaerobic power.

• Main difference between players of different quality is not

necessarily the total distance covered during a game, but the overall

distance at speed during a match.

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Soccer TrainingSoccer Training

• Previously, a lot of the training done for soccer have been focused around

aerobic conditioning, • while overlooking important aspects like:

– strengthstrength– speed speed – powerpower– agility agility – flexibility. flexibility.

• Endurance training is very important but should not be done exclusively at the

expense of the other aspects of conditioning.

Soccer TrainingSoccer Training

• Train for the PositionTrain for the Position

Positions in soccer can be broken down into 3 groups:

– StrikersStrikers

– MidfieldersMidfielders

– DefendersDefenders

• Each of these positions has different training requirements above

and beyond the normal endurance regimen.

The StrikerThe Striker

• Needs to be the strongest physically strongest physically (physical contact).

• Explosive power Explosive power for sudden starts.

• Exercise Example: squats, lunges, pushups, chin-ups, etc.Exercise Example: squats, lunges, pushups, chin-ups, etc.

• Important!!! Balance opposing muscle groups Balance opposing muscle groups (hamstrings vs.

quadriceps); imbalance in strength could increase the chance of

injury.

The MidfielderThe Midfielder

• Traditionally does the most runningmost running.

• Endurance training very important – focus on interval-traininginterval-training methods.

• Required to perform vertical jumps vertical jumps for heading (Explosive powerExplosive power).

• The midfielder will also benefit greatly from strength trainingstrength training.

The DefenderThe Defender

• Focus on strength in order to combat challenges from opposing strong

strikers.

• Explosive Training:Explosive Training:

– defenders go to the ground a lot in the game, so training for getting up

quickly and explosively is important.

– vertical jump to challenge strikers for headers.

All Positions and EnduranceAll Positions and Endurance

• Work on a strong aerobic base strong aerobic base for a solid soccer fitness program.

• ‘Running’ isn’t the best overall approach as a lot of the player’s

movement isn’t constant, but relies on changing direction, shuffling,

starting and stopping and sudden bursts of speed (sprinting) all of

these done at various levels of intensity.

• Interval trainingInterval training - incorporating a mixture of high and low intensity.

Benefits for strength Benefits for strength trainingtraining

• Resistance to injury.

• Better explosive power.

• Greater balance, stability, and agility.

• Quicker recovery.

• Competing in challenges with other players.

Speed & AgilitySpeed & Agility

• Every player on the field will benefit from greater speed greater speed and agilityagility..

• Professional players = 30m sprint in 4.0 seconds.

• Strength + speed = power.

• Power Training:Power Training:

– power cleans, jump squats, plyometrics.

• To build speed endurance: circuit routine with high intensity intervals.

• Alternate power drills for lower body and upper body.

• Conclude workout with sprinting and agility drills.

FlexibilityFlexibility

• Good ROM = lower risk of injury.

• Dynamic warm-up drills:Dynamic warm-up drills:

– freestanding squats

– butt kickers

– arm circles

– walking lunges

• Cool down: Cool down: passive stretching.

Revision QuestionsRevision Questions

1. Discuss what the fitness (game) requirements are for a professional soccer

player today. 10

2. Positions in soccer can be broken down into 3 groups; name these groups

and discuss the different fitness requirements needed for each group. 12

3. List the benefits of strength training for soccer players. 5

4. How would the stretching in the warm up differ from the type of

stretching used in a cool-down? 4

5. List all the components of fitness which need to be trained to improve a

soccer player’s performance. 6