 |
 |
|
 |
  |
|
 |
 |
|
Home
|
|
|
 Soccer is a sport with successive runs at different intensities. Proportions of how much running or sprinting is made, compare to walking or jogging, vary depending on positions.
Figure 2: Types of effort
repartition/position The human body relies on 3 different
energy sources that are used in specific types of efforts. What makes
soccer so attractive to conditioning coaches is the fact that this sport
combines the three energy sources. Energy sources rely on each other
during a game. All energy sources rely tightly on each other when exercising; only proportions of their involvement vary. >> View the Energy Systems Table.
Figure 3: Primary Energy Source/Running Speed © 1996-2000 Nicholas Institute for Sports Medicine and Athletic Trauma. Although natural selection plays a crucial role in elite sprinting and marathon performance, the energy systems also must be highly trained and exercise-specific to be successful. For example, the energy needed to maintain an average sprinting speed of 22 mph for 200 m or less and an average running speed of 12.1 mph for the marathon are acquired by two very different systems (the predominant energy systems required for running at different speeds are shown in the first figure). The primary energy source for sprinting distances up to 400 m is PCr. From 400 m to 1,500 m, anaerobic glycolysis is the primary energy source. For distances longer than 1,500 m, athletes rely primarily on aerobic metabolism. The average distance covered by a soccer player during a game is about 11 to 13 kilometers (6.8 to 8.07 miles).
Figure 4 © 1996-2000 Nicholas Institute for Sports Medicine and Athletic Trauma. You cannot sprint forever… but your ability to develop aerobic power will affect the percentage of maximum speed that can be repeated. A good aerobic power is the key to sprints in terms of quantity (how many times you can sprint in a game) and quality (without slowing down). Work rate is affected by a player’s level of fatigue, which is a direct consequence of the individual level of fitness. The biggest advantage of being fit is being able to sustain the same or higher intensities for longer periods of time, without experiencing any drop off in performance. What we will be working on first (See Figure 1) will be to try to improve the Vo2 max so that the aerobic base improves; and since the work rate, as we’ve seen, is expressed in Vo2 max percentage, so will the work rate. The number of games played during a season increases, for commercial reasons (TV exposure, ticket sales….). At the same time, FIFA, once again for commercial reasons, has been coming up with new rules trying to make the game faster and more intense. One example was the back pass to the goalie (sanctioned by a free kick) in the late 80’s. Before that, any team could play the ball back to the goalie that would pick the ball up, play to a defender who will play the ball back to his goalie…and so forth. This could go on forever. The most famous example, or shameful I should say, was the Inter Milan in a UEFA Cup game, doing it for a stretch of almost 20 minutes to protect a 1-0 lead. Consequently the playing time per game (Total time when the ball is in play) keeps increasing and so does the total amount of work (running) required per player! See figure 5.
Figure 5: Evolution of the playing time in the 90’s. Another interesting fact is that goals are more and more scored after longer playing or possession phase. Your body should be ready to sustain (repeated) prolonged and intense bouts of exercise.
Tactics are changing too. For example, we see more and more teams playing in 3-5-2 or 5-3-2 formations. Such formations suggest very versatile players that can run the flanks all game long as part of their defensive and offensive duties. The amount of running increases and so
does the part of every energy source involved. Still, soccer specific
displacements remain primarily aerobic (in quantity). The limited factor
is the anaerobic part of it, which makes quality plays and efficiency. Questions, comments, or feedback on this
page should be sent to
info@www.soccerconditioning.net . Questions or Comments? Send me an email! >> Click here to Download an APPLICATION! <<
|
