This is Dr. Mike Young's slidedeck from his presentation at the Soccer Conference held in Dublin, Ireland at the Sports Surgery Clinic. Dr. Young presents fundamental concepts on fitness training for football and provides guidelines for coaches to follow. Dr. Young is the owner and Director of Performance at Athletic Lab sports performance training center. Previously, he was fitness coach for the NASL champion Carolina Railhawks and the Vancouver Whitecaps of the MLS.
13. ⢠Days 1-2: Beta-endorphin and adrenaline levels drop. Mood is affected
negatively.
⢠Days 3-5: Muscles lose elasticity. Aerobic capabilities drop off 5% by the
ďŹfth day off.
⢠Days 7-9: Bodyâs ability to use oxygen (VO2 max) drops by 10%. Less
oxygenated blood is pumped with each beat.
⢠Day 10: Bodyâs metabolic rate begins to drop. Eat less or youâll gain
weight.
⢠Days 11-13: Maximum heart rate and cardiac output decline by 15%.
Muscle tone sees ďŹrst appreciable loss.
⢠Days 14-16: Mitochondrial activity (energy production) in muscle cells
begins to decrease rapidly. Loss of muscle mass, strength and metabolic
rate occurs.
⢠Days 17-19: Body becomes less efďŹcient at thermoregulation. You are
forced to spend excess energy cooling off.
⢠Days 20-21: VO2 max has dropped by about 20%.
⢠Days 22-25: 10-15% loss of muscle mass and that lost mass is replaced
by fat.
⢠Days 27-29: Muscle strength drops by as much as 30%.
14.
15. RATES OF DECAY
⢠Aerobic capacity!
⢠Anaerobic lactic capacity!
⢠Power!
⢠Speed!
⢠Maximum strength
25. ⢠Players cover average of 10-12km in a game (~6 miles)
⢠Game is 80-90 minutes of continuous activity
⢠10-12km / 80-90 min = average pace of ~7km / hr
(roughly 13â mile pace)
26. ⢠Players cover average of 10-12km in a game (~6 miles)
⢠Game is 80-90 minutes of continuous activity
⢠10-12km / 80-90 min = average pace of ~7km / hr
(roughly 13â mile pace)
âLogicalâ conclusion....
run,
run,
run (slow & steady)
28. FITNESS DEMANDS
ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL
SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2
JAN CHMURA,3
BEATA PLUTA,1
AND ANDRZEJ KASPRZAK2
1
Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland;
2
KKS Lech Poznan´ S.A, Football Club, Poznan´, Poznan´, Poland; and 3
Faculty of Playersâ
Motor Activity, University School of Physical Education, WrocĹaw, PolandABSTRACT
Andrzejewski, M, Chmura, J, Pluta, B, and Kasprzak, A. Analysis
of motor activities of professional soccer players. J Strength
Cond Res 26(6): 1481â1488, 2012âThe objective of this
study was to determine the distance covered by professional
soccer players during matches with the use of the computer-
ized match analysis system Amisco ProĂ
(version 1.0.2, Nice,
France). Kinematic examination included the speciďŹcation of the
distance covered by 31 players participating in 4 matches in the
Union of European Football Association
during the 200
tactical, and mental preparation from the players (23).
Recently, much attention has been paid to the selection of
players possessing proper anthropometric and efďŹciency
proďŹles, thus providing for the possibility of systematic
workouts that allow players to achieve optimum perfor-
mance. The preparation of a player is frequently focused on
the improvement of technical or tactical skills at the expense
of developing motor abilities (2,3,17,22,27). Lik
team sports, soccer als
29. ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL
SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2
JAN CHMURA,3
BEATA PLUTA,1
AND ANDRZEJ KASPRZAK2
1
Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland;
2
KKS Lech Poznan´ S.A, Football Club, Poznan´, Poznan´, Poland; and 3
Faculty of Playersâ
Motor Activity, University School of Physical Education, WrocĹaw, PolandABSTRACT
Andrzejewski, M, Chmura, J, Pluta, B, and Kasprzak, A. Analysis
of motor activities of professional soccer players. J Strength
Cond Res 26(6): 1481â1488, 2012âThe objective of this
study was to determine the distance covered by professional
soccer players during matches with the use of the computer-
ized match analysis system Amisco ProĂ
(version 1.0.2, Nice,
France). Kinematic examination included the speciďŹcation of the
distance covered by 31 players participating in 4 matches in the
Union of European Football Association
during the 200
tactical, and mental preparation from the players (23).
Recently, much attention has been paid to the selection of
players possessing proper anthropometric and efďŹciency
proďŹles, thus providing for the possibility of systematic
workouts that allow players to achieve optimum perfor-
mance. The preparation of a player is frequently focused on
the improvement of technical or tactical skills at the expense
of developing motor abilities (2,3,17,22,27). Lik
team sports, soccer als
â˘Aerobic capacity is EXTREMELY important
â˘Average intensity approaches lactate threshold
â˘Mid-Fielders run the most
32. FITNESS DEMANDS
MATCH ACTIVITIES OF ELITE WOMEN SOCCER
PLAYERS AT DIFFERENT PERFORMANCE LEVELS
MAGNI MOHR,1
PETER KRUSTRUP,1
HELENA ANDERSSON,2
DONALD KIRKENDAL,3
AND JENS BANGSBO
1
1
Institute of Exercise and Sport Sciences, Department of Human Physiology, University of Copenhagen, Denmark;
2
Department of Health Sciences, O¨rebro University, Sweden; 3
Center for Human Movement Science, Division of Physical
Therapy, University of North Carolina, Chapel Hill, North Carolina
ABSTRACT
We sought to study the physical demands and match per-
formance of women soccer players. Nineteen top-class and 15
high-level players were individually videotaped in competitive
matches, and time-motion analysis were performed. The players
ity .1,300 times in a game correspond-
total. The top-
INTRODUCTION
T
he physical aspects of elite soccer players have
been studied extensively in men (1,2,10,12,14â
18,22,25). Less information exists regarding the
physical demands in women soccer players (5,6,7,
11,19,24). Body dimensions (8) and maximum aerobic power
(6,8,11,23) of women players have been determined in several
studies. In addition, some studies have examined the activity
atch play (2,24). However, the main focus
hich is believed to be
33. MATCH ACTIVITIES OF ELITE WOMEN SOCCER
PLAYERS AT DIFFERENT PERFORMANCE LEVELS
MAGNI MOHR,1
PETER KRUSTRUP,1
HELENA ANDERSSON,2
DONALD KIRKENDAL,3
AND JENS BANGSBO
1
1
Institute of Exercise and Sport Sciences, Department of Human Physiology, University of Copenhagen, Denmark;
2
Department of Health Sciences, O¨rebro University, Sweden; 3
Center for Human Movement Science, Division of Physical
Therapy, University of North Carolina, Chapel Hill, North Carolina
ABSTRACT
We sought to study the physical demands and match per-
formance of women soccer players. Nineteen top-class and 15
high-level players were individually videotaped in competitive
matches, and time-motion analysis were performed. The players
ity .1,300 times in a game correspond-
total. The top-
INTRODUCTION
T
he physical aspects of elite soccer players have
been studied extensively in men (1,2,10,12,14â
18,22,25). Less information exists regarding the
physical demands in women soccer players (5,6,7,
11,19,24). Body dimensions (8) and maximum aerobic power
(6,8,11,23) of women players have been determined in several
studies. In addition, some studies have examined the activity
atch play (2,24). However, the main focus
hich is believed to be
â˘Top-class players perform more high intensity runs than lesser peers
â˘Fatigue develops temporarily & towards the end of a game
â˘Defenders have lower work rates than mid-ďŹelders & attackers
35. â˘Straight sprints are the most dominant powerful action in
decisive offensive situations in elite soccer
â˘Most decisive powerful movements ending in goals are
made without the ball
36. POSITIONAL DEMANDS
ŠJournal of Sports Science and Medicine (2007) 6, 63-70
http://www.jssm.org
Physical demands of different positions in FA Premier League soccer
Jonathan Bloomfield 1
, Remco Polman 2
and Peter O'Donoghue 3
1
Sports Institute of Northern Ireland, University of Ulster, Northern Ireland, UK, 2
Department of Sport, Health &
Exercise Science, The University of Hull, East Riding of Yorkshire, UK, 3
School of Sport, University of Wales Insti-
tute Cardiff, Cardiff, UK
Abstract
The purpose of this study was to evaluate the physical demands
of English Football Association (FA) Premier League soccer of
three different positional classifications (defender, midfielder
and striker). Computerised time-motion video-analysis using the
Bloomfield Movement Classification was undertaken on the
purposeful movement (PM) performed by 55 players. Recogni-
tion of PM had a good inter-tester reliability strength of agree-
ment ( = 0.7277). Players spent 40.6 Âą 10.0% of the match
performing PM. Position had a significant influence o
time spent sprinting, running, shu
still (p < 0.0
age, stature, body mass and body mass index have been
recently identified between elite players of different posi-
tions suggesting that players of particular size and shape
may be suitable for the demands of the various playing
positions (Bloomfield et al., 2005). In this respect, posi-
tional role appears to have an influence on total energy
expenditure in a match, suggesting different physical,
physiological and bioenergetic requ
enced by play
Research article
37. ŠJournal of Sports Science and Medicine (2007) 6, 63-70
http://www.jssm.org
Physical demands of different positions in FA Premier League soccer
Jonathan Bloomfield 1
, Remco Polman 2
and Peter O'Donoghue 3
1
Sports Institute of Northern Ireland, University of Ulster, Northern Ireland, UK, 2
Department of Sport, Health &
Exercise Science, The University of Hull, East Riding of Yorkshire, UK, 3
School of Sport, University of Wales Insti-
tute Cardiff, Cardiff, UK
Abstract
The purpose of this study was to evaluate the physical demands
of English Football Association (FA) Premier League soccer of
three different positional classifications (defender, midfielder
and striker). Computerised time-motion video-analysis using the
Bloomfield Movement Classification was undertaken on the
purposeful movement (PM) performed by 55 players. Recogni-
tion of PM had a good inter-tester reliability strength of agree-
ment ( = 0.7277). Players spent 40.6 Âą 10.0% of the match
performing PM. Position had a significant influence o
time spent sprinting, running, shu
still (p < 0.0
age, stature, body mass and body mass index have been
recently identified between elite players of different posi-
tions suggesting that players of particular size and shape
may be suitable for the demands of the various playing
positions (Bloomfield et al., 2005). In this respect, posi-
tional role appears to have an influence on total energy
expenditure in a match, suggesting different physical,
physiological and bioenergetic requ
enced by play
Research article
â˘Players spent 48.7Âą 9.2% of purposeful movement going
directly forward
â˘726 Âą 203 turns in a gameâ˘Upwards of 40% of purposeful movement is spent walking
or slowly jogging
38. Conclusions...
Different positions may require
different levels & types of fitness
Aerobic demand of the sport is high
Anaerobic lactate component is less
than what many believe*
39. Conclusions...
Linear sprinting is a HUGE
determinant of goal scoring
!
Speed without the ball may be a bigger
determinant of scoring ability than
speed with the ball
40. Conclusions...
The game is primarily
characterized as short bursts of
high intensity straight ahead
acceleration punctuated by
intermittent rest periods of very
low & moderate activity
41. Conclusions...
Due to the intermittent high
intensity efforts with insufficient
recovery, the sport can best be
classified as an alactic-aerobic
sport
52. âIN-SEASONâTRAINING
⢠Maintain ďŹtness while minimizing likelihood for
soreness & fatigue for those who need to be available!
⢠Set personalized objective ďŹtness thresholds for
training & remediate when they arenât attained !
⢠Consider pre-game training for those not selected!
⢠Post-game training for bench players who see minimal
or no time
53. Points of Training
Emphasis
Considerable emphasis should be
given to developing:
Aerobic capacity
Alactic Anaerobic abilities
(especially linear speed)
Limited (but beneficial) training
should be done to enhance anaerobic
55. Aerobic Capacity
Aerobic capacity fuels theability to perform repeatedhigh intensity efforts whenthe rest interval betweenefforts is insufďŹcient forcomplete recovery
56. ⢠Intensity must be sufďŹciently low that you are training aerobic pathways
and not glycolytic!
⢠Durations must be sufďŹciently long that you are providing an adequate
stimulus!
⢠For non-continuous efforts, rest intervals must be appropriate to achieve
the desired outcome...too long or too short and you wonât provide the
desired stimulus
AEROBIC FITNESS
58. Off-Season
⢠Non-speciďŹc steady state
aerobic work is highly
recommended because of
itâs controlled nature
which reduces the
likelihood for injury and
provides a âcleanâ stimulus
59. In-Season
⢠The combination of games
and standard duration
technical / tactical
practices may provide
sufďŹcient aerobic stimulus!
!
⢠Additional (non-speciďŹc)
work may be appropriate
for maintenance,
remediation and during
critical training windows of
the year (off-season, long
stretches w/o games, etc)
63. SPEED TRAINING GUIDELINES
⢠Emphasize appropriate mechanics and maximal intensity!
⢠Work : rest ratios = 1 : 20 - 40 !
⢠Rep lengths of 10-40m (~ 1 - 5 sec)!
⢠Total volume should be constrained (160m - 300m)
64. SPEED TRAINING GUIDELINES
Adding changes of direction, start-stops,
turns, lateral movement, change of tempo,
jumps, headers, etc are all appropriate but
should not take away from the focal point
of developing linear speed
65. Off-Season
⢠Focus on acceleration ďŹrst!
!
⢠Resisted runs & moderate
hills are appropriate
methods for developing
both mechanics of speed
as well as physical qualities!
!
⢠Respect the necessary rest
requirements
66. In-Season
⢠Speed training must
persist throughout the
season!
!
⢠Incorporate the ball,
reaction and thought-
processing when feasible
but do so in an
appropriate manner!
69. To be fit for
soccer you must be
able to sprint fast.
Repeatedly.
With minimal rest.
Repeat Sprint
Ability
70. LIMITERS OF RSA
â˘Fatigue from repeat efforts is inversely correlated to initial sprint
performance!
â˘Limitations in energy supply, which include energy available from
phosphocreatine hydrolysis, anaerobic glycolysis and oxidative
metabolism, and the intramuscular accumulation of metabolic by-
products, such as hydrogen ions are key factors in performance
decrement!
â˘Neural factors (magnitude and strategy of recruitment) are
related to fatigue!
â˘Stiffness regulation, hypoglycemia, muscle damage and
environmental conditions may also compromise repeat sprint ability
(Bishop et al, 2011)
71. 1. Include traditional sprint training to
improve an athleteâs capacity in a single
sprint effort!
2. Some high intensity interval training is
beneďŹcial to improve the athleteâs
ability to recover between sprint
efforts.!
(Bishop et al, 2011)
TRAINING RSA
72. RSA Training Guidelines
Intensity: 95-100%
Reps: 10-30m
Volume: <300m total
Work:Rest Ratio: 1:5-10
Frequency: 1-2x / week
RSA is addressed indirectly through other training
methods but speciďŹc training is also recommended
73. Off-Season
⢠Aerobic qualities must be
in place ďŹrst!
!
⢠Speed should be
emphasized over RSA!
!
⢠Immediately prior to the
season dedicated RSA
work may be useful
76. â...there is sufficient evidence for
strength training programs to
continue to be an integral part of
athletic preparation in team sports.â
âDo I really need to lift?â
77. BeneďŹts of Strength Training
Enhances acceleration
Reduces likelihood for injury
Enhances power (jumping, change of
direction, etc)
Improves running economy
79. ⢠Running economy is a result of enhanced neuromuscular
characteristics like improved muscle power development and
more efďŹcient use of stored elastic energy!
⢠Resistance training using heavier loads or explosive
movements improves muscle power and enhances the ability
to store and use elastic energy
MECHANISMS OF BENEFIT
81. Evidence Supporting
Resistance Training
⢠K Stkren, J Helgerud, E Stka, and J
Hoff. Maximal Strength Training
Improves Running Economy in
Distance Runners. MSSE 2008
⢠G Millet, B Jaouen, F Borrani, and R
Candau. Effects of concurrent
endurance and strength training on
running economy and VO2 kinetics.
MSSE 2002.
⢠J Esteve-Lanao, M Rhea, S Fleck,
 and A Lucia.  Running SpeciďŹc
Periodized Strength Training
Attenuates Loss of Stride Length
during intense Endurance Running.
 JSCR 2008.
⢠And MUCH MORE
Evidence Refuting
Resistance Training
83. ⢠Muscles donât act in isolation!
⢠Train movements not
musclesâŚ.âsoccer speciďŹc
strengthâ is nonsense!
⢠Address asymmetries and
imbalances
TRAIN HOLISTICALLY
84. ⢠Multi-joint exercises through complete ranges of
motion!
⢠For strength & power, lower rep ranges, higher
loads, and moderate volumes are suggested!
⢠For hypertrophy, moderate reps and load with
higher volume is suggested!
BASIC GUIDELINES
85. Exercise Absolute Power (Watts)
100kg Male 75kg Female
Bench Press 300
Back Squat 1100
Deadlift 1100
Snatch 3000 1750
Snatch 2nd Pull 5500 2900
Clean 2950 1750
Clean 2nd Pull 5500 2650
Jerk 5400 2600
POWER DEVELOPMENT
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
86. Exercise Absolute Power (Watts)
100kg Male 75kg Female
Bench Press 300
Back Squat 1100
Deadlift 1100
Snatch 3000 1750
Snatch 2nd Pull 5500 2900
Clean 2950 1750
Clean 2nd Pull 5500 2650
Jerk 5400 2600
POWER DEVELOPMENT
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
Even if use of Olympic lifts are
inappropriate due to lack of
equipment, low teachingexpertise, or athleteinexperience; the basicprincipals should still be
incorporated (externally
loaded, multi-joint, lower body
explosive movement)
88. ⢠1-3x/ week
⢠Short but intense workouts
⢠20-40 minutes per session is sufďŹcient
⢠High load / low rep and / or explosive
emphasis
⢠Train the entire body
⢠Use appropriate rest intervals
Weight Training
Guidelines
89. Bodyweight strength exercises are great for muscular endurance, work capacity,
strength maintenance and when facility / equipment access is limited
90. PLYOMETRICS
⢠GREAT STIMULUS FOR POWER
& MAINTENANCE OF
STRENGTH
⢠INTENSITY DIRECTLY RELATED
TO VERTICAL DISPLACEMENT &
TYPE OF CONTACT (1 LEG VS 2)
⢠COMBINE WITH RUNNING &
CHANGE OF DIRECTION
⢠QUALITY OVER QUANTITY
⢠APPROPRIATE MECHANICS ARE
CRITICAL
91. Off-Season
⢠Teach ďŹrst!
!
⢠Development of work &
functional capacity before
strength!
!
⢠Individualize to needs!
!
⢠Strength and power!
!
⢠Lower extremity and core
emphasis!
!
⢠Full range movements
92. In-Season
⢠1-3x per week!
!
⢠Reduced volumes!
!
⢠Eliminate novel exercises
or training stimuli!
!
⢠Evolution rather than
revolution to reduce
DOMs!
!
⢠On-ďŹeld incorporation
sessions can be useful
94. International Journal of Sports Physiology and Performance, 2009, 4, 291-306
Š 2009 Human Kinetics, Inc.
High-Intensity Training in Football
F. Marcello Iaia, Ermanno Rampinini, and Jens Bangsbo
This article reviews the major physiological and performance effects of aerobic high-
ed-endurance training in football, and provides insight on implemen-
cal training. Analysis and physiological mea-
tically demanding, and
.
BRIEF REVIEW
ANAEROBIC LACTIC
CAPACITY
95. International Journal of Sports Physiology and Performance, 2009, 4, 291-306
Š 2009 Human Kinetics, Inc.
High-Intensity Training in Football
F. Marcello Iaia, Ermanno Rampinini, and Jens Bangsbo
This article reviews the major physiological and performance effects of aerobic high-
ed-endurance training in football, and provides insight on implemen-
cal training. Analysis and physiological mea-
tically demanding, and
.
BRIEF REVIEW
â˘Players operate on the fringe of lactate threshold
â˘Although not critical anaerobic lactic capacity may play an
important support role
â˘Great for training efďŹciency
96. Anaerobic Glycolytic
Training Guidelines
Interval Method:
Duration: 15 - 60 sec
Intensity: 100-120%
of V02max
Work:Rest ratio:
1:1-2
Repetition Method:
Duration: 40 sec - 12
min
Intensity: 95-105%
V02max
Work:Rest ratio: 1:3-5
Can primarily be addressed through small sided games
and / or HIIT Methods
97. Small Sided Games
Stimulus will depend on the
following variables:
Rest interval between games
Players involved
Field size & dimensions
Duration of games
Restrictions
Can be a sport-speciďŹc means of addressing aerobic,
anaerobic, and / or anaerobic alactic abilities while
simultaneously working on technical & technical skills