Sport Specific Training Soccer SHMD 249 20082013 Introduction

Sport Specific Training: Soccer SHMD 249 20/08/2013

Introduction • 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). 2

Introduction • 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 3

Introduction • 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. 4

Soccer Training • Previously, a lot of the training done for soccer have been focused around aerobic conditioning, • while overlooking important aspects like: – strength – speed – power – agility – flexibility. • Endurance training is very important but should not be done exclusively at the expense of the other aspects of conditioning.

Soccer Training • Train for the Positions in soccer can be broken down into 3 groups: – Strikers – Midfielders – Defenders • Each of these positions has different training requirements above and beyond the normal endurance regimen.

The Striker • Needs to be the strongest physically (physical contact). • Explosive power for sudden starts. • Exercise Example: squats, lunges, pushups, chin-ups, etc. • Important!!! Balance opposing muscle groups (hamstrings vs. quadriceps); imbalance in strength could increase the chance of injury.

The Midfielder • Traditionally does the most running. • Endurance training very important – focus on interval-training methods. • Required to perform vertical jumps for heading (Explosive power). • The midfielder will also benefit greatly from strength training.

The Defender • Focus on strength in order to combat challenges from opposing strong strikers. • 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 Endurance • Work on a 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 training - incorporating a mixture of high and low intensity.

Benefits for strength training • Resistance to injury. • Better explosive power. • Greater balance, stability, and agility. • Quicker recovery. • Competing in challenges with other players.

Speed & Agility • Every player on the field will benefit from greater speed and agility. • Professional players = 30 m sprint in 4. 0 seconds. • Strength + speed = power. • 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.

Flexibility • Good ROM = lower risk of injury. • Dynamic warm-up drills: – freestanding squats – butt kickers – arm circles – walking lunges • Cool down: passive stretching.

Revision Questions 1. Discuss what the fitness (game) requirements are for a professional soccer player today. 2. 10 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. 4. How would the stretching in the warm up differ from the type of stretching used in a cool-down? 5. 5 4 List all the components of fitness which need to be trained to improve a soccer player’s performance. 6