Table of Contents
This is the beginning
Football players need to train
Working out aerobically
Resistance Training
Adaptability
This is the beginning
Soccer is usually 90 minutes long. It has 2 halves each, which last 45 minutes. There are also shorter adaptations that can be used in schools and at leisure like indoor soccer or Goro cup. Soccer is a high intensity sport. It also involves aerobic and anaerobic exercise. Two types of energy are used in soccer: the Alactacid and aerobic systems. Soccer uses the Alactacid to provide short sprints and explosive bursts.
The ATP in muscle cells provides the energy for the first few seconds. After that, the ATP/PC system supplies the energy until approximately 15 seconds. The lactic-acid system is used to rapidly get up and move around the pitch. The aerobic system can then be used to continue jogging for longer periods of time and to move for repositioning during the game. Different players may use different systems. The aerobic system is used by a midfielder for long periods of time. Therefore, glycogen must be more plentiful and an athlete should be fit. The alactacid is used most by strikers, wingers and goalkeepers for short, sharp bursts. Wingers will also require a strong lactic system to help them move around the wing. The 3 systems used by goalkeepers and defenders are significantly different. While goalkeepers might occasionally require short bursts of energy, defenders tend to jog and walk until they need to stop a player scoring. Offensive player will be more likely to run, because these sprints rely on ATP-PC. Midfielders will be more likely to jog for longer periods of time, and rely on their aerobic system for the majority of the game. Football player training is required. A soccer player must maintain peak fitness and look after their body. The ability to use and develop skills in soccer is essential for elite players.
Specificity – Athletes must use sport-specific, skill-specific and position-specific training to increase their performance. Soccer offers a variety of training options to help you achieve your goals.
Reversibility – Athletes can lose their skill because of inactivity. This is known as reversibility. Training is the only way to maintain adaptations made through training. Injuries can interrupt soccer training and cause reversibility. This causes warm-ups and cool-downs.
Warm-up & cool-down – It is important that athletes stay on the field while warming up and cooling down. This will allow them to maximize their time and help them improve. The warm up is popular in soccer. It helps players mentally and physically prepare. Soccer warm ups are used to increase blood circulation. Warm-ups include static stretching, flexibility and running to a cone while jogging back. Cooldowns can help with injury prevention and recovery. The cooldown involves low intensity activity that helps the heart rate return to its resting rate.
Training thresholds (or intensity) – are the levels of stress required for the body to adapt to or improve performance. They can be very useful in improving a player’s ability to play soccer. A player who trains too intensely will experience fatigue and a plateau. The aerobic threshold, which is the point where anaerobic energy pathways begin to operate, should be approximately 65% of your maximum heart rate. This threshold is 40 beats lower that the anaerobic threshold. This index is popular among endurance athletes. It’s also known as the Maximal Oxygen Consumption. The maximum oxygen your body will consume at maximal effort is VO2Max. This is calculated in liters/minute per kilogram body weight. Each liter of air we inhale has a specific amount. A player’s ability to work and endure longer is determined by the Vo2 of their air. In order to improve performance, players should adjust their training thresholds. They should also be able to increase intensity at an increasing pace throughout the season.
Variety – Soccer is full of many variations. It is vital to be able to use these different skills to improve several areas and to keep the player and team interested. There are many drill examples, including body control and tight space dribbling. Many 1 v1 games are available. Special drills and techniques for passing and kicks. Shooting, quick footwork, fitness and crossing.
Progressive overload – Athletes can improve their performance throughout the year by utilizing progressive overload. Performance must improve if there is overload. Coaches must modify drills in order to improve performance.
An athlete must find the right balance between recovery and training for a match of soccer. Both coaches and athletes must understand that there is a variety of training programs that can be used to build strength, flexibility, and aerobic capacity. You can achieve your peak performance in soccer by combining these elements with recovery. Aerobic TrainingInterval and Fartlek are the most common methods used to train soccer players for aerobic fitness.
Interval training – This training is divided into sets and repeated. It is most commonly used by sprinters. To improve speed endurance, a soccer player might already be able to perform high-intensity sprints with short recovery periods. This could also boost your aerobic system as research has proven that training at a level close to or higher than VO2max can help you increase your aerobic fitness. The coach must balance the three main aspects of a session, which should be in line with the sport’s demands: intensity, duration, as well as recovery. These can be combined to determine which energy system provides the majority of the energy needed to power the muscles during the session. It is not enough to sprint quickly. A session may be needed to teach you how to do multiple sprints at once. This session will need a different type because the player needs to work on the recovery part. This is where the player needs to cut down the recovery between bursts in order to continue the work until the HEPs are fully restored to their resting levels. This activity will require a higher amount of glycolysis. It is a different energy pathway, which breaks down carbohydrates quickly, and makes ATP. These sessions can improve lactate tolerance and replenish HEP stores. This should help soccer players be more fit.
Fartlek training – This session works on both the oxidative and cellular systems. Fartlek, which mixes fast and slow work, is not an interval session that’s broken into sets or reps like the ones described above. You should do more than just run. It should also include walking and jogging. Soccer players don’t run for the entire match. They move at different speeds. Also, it is not necessary to always work in the same direction. This can be crucial for track runners, who need to run as fast as possible, but it is equally important for players. They must move forwards, reverses, and sides to side. Before you start fartlek, it is important to consider the objectives of each session. It is also important to consider the recovery time and mode.
Circuit training – Circuits are a great way for strength and stamina to be built. Circuit training involves sequentially performing a set of strength exercises, typically six to ten in number. Each exercise must be repeated for a set number of times or for a predetermined time before you can move on to the next one. Each circuit has its own set of exercises. The rest periods between each exercise are short and timed. Your training level (beginner to intermediate, advanced, or competitive), the length of your training sessions (preparation or competition) and your primary training objectives (you might be developing total work capability, boosting power, engaging in ‘active sleep’, etc.) can all affect how many circuits you perform during training sessions.
Strength TrainingIn soccer you need to have lower body strength for things like kicking, jumping and tackling. This is also necessary for turning and for speed. You need upper body strength to shield the ball from opponents, throw-ins, and hold them off.
Strength training is the ability to exert maximum force in a momentary contraction of a muscle. Maximal strength in soccer is important for protecting the ball and holding off opponents. It is also the basis of muscle speed and power.
Muscular power – This is the sum of absolute strength and movement speed. Explosive power can be increased by increasing one or the other.
Strength Endurance – Muscular endurance refers to the muscle’s ability to perform repetitive, high-intensity movements. For soccer, strength endurance and power are more important than all out strength.
FlexibilityFlexibility refers to the range of movement about a joint. The extensibility and elasticity of a joint are dependent on how flexible it can be. The fibrous joint capsule and ligaments. Joint flexibility is important for injury prevention and performance. Tests of flexibility can identify if a player may be at risk. A lot of soccer players are not flexible, particularly in the adductor and hip hamstring areas. Static stretching can be very beneficial in increasing flexibility. It involves slow, sustained stretching that encourages muscle lengthening. Static stretching is equally effective in achieving greater range of motion than ballistic stretch. Because of injuries associated with dynamic (ballistic) stretching, static stretching is preferred to the former. Ballistic may help preserve the muscles’ movement range, but it does not alter the length. The trigger of a stretch reflex causes a temporary lengthening of muscles. This may cause scar tissue to build up and decrease elasticity. Ballistic stretching is known to cause soreness and pain after and during exercise. However, you should include ballistic movements as part of a training program.
