This is a presentation by Mike Young, PhD. Dr. Young is the fitness coach for the Vancouver Whitecaps (MLS) and founder of HPC-Athletic Lab sport performance training and research center. The presentation details the physical demands of the sport of soccer and how to best train for them while managing fatigue.
***It appears many of the pictures and charts of the file did not convert well on slideshare. Please feel free to download the PDF for a more complete version.***
15. • 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 13’ mile pace)
16. “Logical” conclusion....
run,
run,
run (slow & steady)
• 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 13’ mile pace)
20. FITNESS DEMANDS
ANALYSIS
SOCCER P OF MOTOR ACTIV
LA ITIE YERS S OF
MARCIN A PROFESS
1
NDRZEJ
E WSKI, 1,2 IONAL
Faculty of
Methodolo JAN CHM
URA, 3 B
2
KKS Lech gy and Re EATA P
Poznan S.A creation, U LUTA, 1
Motor Acti ´ , Football C niversity S AND A
NDRZEJ
vity, Univ lub, Pozna chool of Ph KASPRZAK 2
ersity Scho n´, Poznan ysical Edu
ol of Physi ´, Poland; cation, Poz
cal Educati and 3Facu nan, Polan
on, Wrocła lty of Play d;
w, Poland ers’
ABSTRACT
Andrzejew
ski, M, Ch
of motor mura, J, P
activities luta, B, an tactical, a
of profess d Kasprza nd menta
Cond Re ional socc k, A. Analy Recently, l prepara
s 26(6): er players sis much atte tion from
study was 1481–14 . J Streng players p ntion has the playe
to determ 88, 2012 th been paid rs (23).
ine the dis —The obje ossessing to the sele
soccer pla tance cov ctive of th profiles, th proper an ction of
yers durin ered by p is us provid thropome
ized matc g matche rofessiona workouts ing for th tric and
h analysis s with the l that allow e possibil efficiency
system Am use of the players to ity of sys
France). K isco Pro Ò computer- mance. Th tematic
inematic e (version 1 e preparati achieve o
distance c xamination .0.2, Nice the impro on of a pla ptimum p
overed by included th , vement of yer is freq erfor-
31 players e specific of develop technical uently foc
Union of participati ation of th ing motor or tactical used on
European ng in 4 ma e abilities (2 skills at th
during the Football tches in th team sport ,3,17,22,27 e expense
200 Associatio e s, soccer a ). Lik
n ls
21. •Aerobic capacity
•Average intensit is EXTREME
LY impor tan
y approache t
•Mid-Fielder s r un s lactate thre
sh the most old
ANALYSIS
SOCCER P OF MOTOR ACTIV
LA ITIE YERS S OF
MARCIN A PROFESS
1
NDRZEJ
E WSKI, 1,2 IONAL
Faculty of
Methodolo JAN CHM
URA, 3 B
2
KKS Lech gy and Re EATA P
Poznan S.A creation, U LUTA, 1
Motor Acti ´ , Football C niversity S AND A
NDRZEJ
vity, Univ lub, Pozna chool of Ph KASPRZAK 2
ersity Scho n´, Poznan ysical Edu
ol of Physi ´, Poland; cation, Poz
cal Educati and 3Facu nan, Polan
on, Wrocła lty of Play d;
w, Poland ers’
ABSTRACT
Andrzejew
ski, M, Ch
of motor mura, J, P
activities luta, B, an tactical, a
of profess d Kasprza nd menta
Cond Re ional socc k, A. Analy Recently, l prepara
s 26(6): er players sis much atte tion from
study was 1481–14 . J Streng players p ntion has the playe
to determ 88, 2012 th been paid rs (23).
ine the dis —The obje ossessing to the sele
soccer pla tance cov ctive of th profiles, th proper an ction of
yers durin ered by p is us provid thropome
ized matc g matche rofessiona workouts ing for th tric and
h analysis s with the l that allow e possibil efficiency
system Am use of the players to ity of sys
France). K isco Pro Ò computer- mance. Th tematic
inematic e (version 1 e preparati achieve o
distance c xamination .0.2, Nice the impro on of a pla ptimum p
overed by included th , vement of yer is freq erfor-
31 players e specific of develop technical uently foc
Union of participati ation of th ing motor or tactical used on
European ng in 4 ma e abilities (2 skills at th
during the Football tches in th team sport ,3,17,22,27 e expense
200 Associatio e s, soccer a ). Lik
n ls
22. FITNESS DEMANDS
CCER
OM EN SO
F E LITE W E LEVE
LS
IES O ANC
CTIVIT RFORM
1
A
MATCH AT DIFFERENT PE 3 ND JENS B
L, A
ANGSB
O
KENDA
LD KIR ark;
ERS ONA gen, Denm Physical
2
ON, D
f Copenha
PLAY 1
HELENA
ANDERSS
gy, Unive
RUSTR
UP,
rsity o nce, Divis
ion of
uman Phy
siolo
Movemen
t Scie
TER K
1
tment of H 3 Center for Human
R, P E epar
MAGN I MOH Sciences, D eden;
xercise and Sport ¨rebro University, Sw na
1 stitute of E rth Caroli
In Sciences, O a, Chapel Hill, No
2 epartment
of Health arolin
D f North C yers have
apy, U niversity o CTION soccer pla
Ther I NTRODU f elite ,12,14–
aspects o n (1,2,10
he physical ly in me the
xtensive regarding
T
r- been studied e n exists ,
match pe informati
o yers (5,6,7
A BSTR ACT
ical dem
ands and
nd 15 18,22,2 5). Less omen soccer pla ower
the phys p-class a ands in w aerobic p
to study ineteen to ysical dem maximum ral
We soug
ht r players.
N
ompetitive ph ns (8) and ed in seve
en socce ped in c dimensio n determin e activity
of wom y videota ers 11,19,24).
Body
players ha
ve bee
formance individuall . The play ve examin
ed th
ers were performed of women tudies ha cus
high-level play lysis were espond- (6,8,1 1,23) me s e main fo
otion ana game corr dition, so owever, th be
and time-m 0 times in
a
top- studies. In
ad (2,24). H lieved to
matches, ity .1,30 total. The atch play hich is be
23. s er peer s
n s than les
tensity r u f a game
o re high in he end o
er s perform m wards t attacker s
-class play s temporarily & to an mid-fielder s &
•Top develop h
e
•Fatigu der s have lower wo r k rates t
•Defen
CCER
OM EN SO
F E LITE W E LEVE
LS
IES O ANC
CTIVIT RFORM
1
A
MATCH AT DIFFERENT PE 3 ND JENS B
L, A
ANGSB
O
KENDA
LD KIR ark;
ERS ONA gen, Denm Physical
2
ON, D
f Copenha
PLAY 1
HELENA
ANDERSS
gy, Unive
RUSTR
UP,
rsity o nce, Divis
ion of
uman Phy
siolo
Movemen
t Scie
TER K
1
tment of H 3 Center for Human
R, P E epar
MAGN I MOH Sciences, D eden;
xercise and Sport ¨rebro University, Sw na
1 stitute of E rth Caroli
In Sciences, O a, Chapel Hill, No
2 epartment
of Health arolin
D f North C yers have
apy, U niversity o CTION soccer pla
Ther I NTRODU f elite ,12,14–
aspects o n (1,2,10
he physical ly in me the
xtensive regarding
T
r- been studied e n exists ,
match pe informati
o yers (5,6,7
A BSTR ACT
ical dem
ands and
nd 15 18,22,2 5). Less omen soccer pla ower
the phys p-class a ands in w aerobic p
to study ineteen to ysical dem maximum ral
We soug
ht r players.
N
ompetitive ph ns (8) and ed in seve
en socce ped in c dimensio n determin e activity
of wom y videota ers 11,19,24).
Body
players ha
ve bee
formance individuall . The play ve examin
ed th
ers were performed of women tudies ha cus
high-level play lysis were espond- (6,8,1 1,23) me s e main fo
otion ana game corr dition, so owever, th be
and time-m 0 times in
a
top- studies. In
ad (2,24). H lieved to
matches, ity .1,30 total. The atch play hich is be
25. in
om inant powerful action
•Straight sprints are the most d r
decisive offensive s ituations in elite socce
en ts ending in goals are
•Most de cisive powerful movem
made without the ball
29. 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
30. 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
31. 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
32. Conclusions...
Due to the intermittent high
intensity efforts with insufficient
recovery, the sport can best be
classified as an alactic-aerobic
sport
34. 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 lactate capacity
36. Aerobic Capacity
Aerobic capa
city fuels the
ability to per
form repeate
high intensity d
efforts when
the rest inter
val between
efforts is insu
fficient for
complete rec
overy
43. AEROBIC FITNESS
• Intensity must be sufficiently low that you are training aerobic pathways
and not glycolytic
• Durations must be sufficiently 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 won’t provide the
desired stimulus
44. Aerobic Training
Guidelines
Continuous Method: Inter val Method:
Duration: 15-60 min Duration: 3-8 min /
inter val
Intensity: 70-85% of
max HR Reps: 3-5
Intensity: 85-95% of
max HR
Work:Rest Ratio: 1:0.5-3
Should be addressed in some manner 3-4x / week
45. Aerobic Training
Guidelines
The combination of games and standard
duration technical / tactical practices
may provide sufficient aerobic stimulus
Additional work is appropriate for
maintenance, remediation and during
critical training windows of the year (off-
season, long stretches w/o games, etc)
47. Anaerobic Glycolytic
Training Guidelines
Will primarily be addressed through small sided games
and / or HIIT Methods
Interval Method: Repetition Method:
Duration: 15 - 60 sec Duration: 40 sec - 12 min
Intensity: 100-120% of Intensity: 95-105%
V02max V02max
Work:Rest ratio: 1:1-2 Work:Rest ratio: 1:3-5
49. 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)
50. 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
51. Repeat Sprint
Ability To be fit for soccer
you must be able to
sprint fast.
Repeatedly.
With minimal rest.
52. LIMITERS OF RSA
•Fatigue from repeat efforts is inversely correlated to initial sprint
performance
•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
•Neural factors (magnitude and strategy of recruitment) are
related to fatigue
•Stiffness regulation, hypoglycemia, muscle damage and
environmental conditions may also compromise repeat sprint ability
(Bishop et al, 2011)
53. TRAINING RSA
1. Include traditional sprint training to
improve an athlete’s capacity in a single
sprint effort
2. Some high intensity interval training is
beneficial to improve the athlete’s
ability to recover between sprint
efforts.
(Bishop et al, 2011)
54. RSA Training Guidelines
RSA is addressed indirectly through other training
methods but specific training is also recommended
Intensity: 95-100%
Reps: 10-30m
Volume: <300m total
Work:Rest Ratio: 1:5-10
Frequency: 1-2x / week
56. Small Sided Games!
Can be a sport-specific means of addressing aerobic,
anaerobic, and / or anaerobic alactic abilities while
simultaneously working on technical & technical skills
Stimulus will depend on the following variables:
Rest inter val bet ween games
Players involved
Field size & dimensions
Duration of games
Restrictions
59. “Do I really need to lift?”
“...there is sufficient evidence for
strength training programs to
continue to be an integral part of
athletic preparation in team sports.”
60. Benefits of Strength Training
Enhances acceleration
Reduces likelihood for injury
Enhances power (jumping, change of direction, etc)
Improves running economy
61. Maximal strength is most efficiently developed using external loads that challenge
the neuromuscular system
62. TRAINING HOLISTICALLY
• Muscles don’t act in isolation
• Train movements not
muscles
• Address asymmetries and
imbalances
63. BASIC GUIDELINES
• Multi-joint exercises through complete ranges of
motion
• Forstrength & power, lower rep ranges, higher
loads, and moderate volumes are suggested
• Forhypertrophy, moderate reps and load with
higher volume is suggested
65. POWER DEVELOPMENT
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
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
66. POWER DEVELOPMENT
Exercise Absolute Power (Watts)
100kg Male 75kg Female
Even if
Bench Press 300 use of O
inappro lympic
Back Squat 1100 priate d lifts are
equipm ue to la
Deadlift 1100 ent, low ck of
exper ti teachin
Snatch 3000 se, or a g1750
inexper t
Snatch 2nd Pull ience; t hlete 2900
p5500 ipa
rinc l he basi
c 1750
incorpo s shoul
Clean 2950 d still b
loaded, rated ( e
Clean 2nd Pull 5500
multi-jo externa 2650
Jerk explosi int, low lly 2600
5400
ve mov er body
ement)
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
69. Weight Training
Guidelines
• 1-3x/ week
• Short but intense workouts
• 20-40 minutes per session is sufficient
• High load / low rep and / or explosive
emphasis
• Train the entire body
• Use appropriate rest intervals
70. Bodyweight strength exercises are great for muscular endurance, work capacity,
strength maintenance and when facility / equipment access is limited
71. Plyometrics
Intensity is directly related
to vertical displacement and
points of contact (1 leg vs 2)
Can and should occasionally
be mixed in with running
Quality rather than quantity
is important
Appropriate mechanics are
critical
73. MECHANISMS OF BENEFIT
• Running economy is a result of enhanced neuromuscular
characteristics like improved muscle power development and
more efficient 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
75. Evidence Supporting Evidence Refuting
Resistance Training 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 Specific
Periodized Strength Training
Attenuates Loss of Stride Length
during intense Endurance Running.
JSCR 2008.
• And MUCH MORE
78. d -numbing
Myth: Min e
ab s” are th
reps of “
s trengthen
be st way to
the core
79. d -numbing
Myth: Min e
ab s” are th
reps of “
s trengthen
be st way to
the core
Reality:
The prim
ary role
of the c
ore is
controll
ing flexi
extensio on,
n and ro
tation
80. d -numbing
Myth: Min e
ab s” are th Reality: R
reps of “ unning &
s trengthen loaded exe
be st way to rcises are
at
the core least as b
eneficial
Reality:
The prim
ary role
of the c
ore is
controll
ing flexi
extensio on,
n and ro
tation
81. d -numbing
Myth: Min e
ab s” are th Reality: R
reps of “ unning &
s trengthen loaded exe
be st way to rcises are
at
the core least as b
eneficial
Reality:
The prim
ary role
of the c ta tional &
ore is
Real ity: Ro
controll x ercises
ing flexi ( back) e
extensio
n and ro
on, a nterior rporated
tation must be inco
82. Core Strength
• Refers to functional
capacity & positioning of
core of body
• Use static & dynamic
exercises
• Whole body movements
requiring mid-line
stabilization are
beneficial
83. Activity of trunk muscles during squats and pulls from
the floor (dead lifts) is greater or equal to that
produced with many common stability ball exercises.
Journal of Strength & Conditioning Research, Volume 22, Issue 1, Pages 95-102, 2008.
Trunk Muscle Activity During Stability Ball and Free Weight Exercises: Nuzzo, McCaulley,
Cormie, Cavill, and McBride
95. Due to t
he dema
the spor nds of
Stewart & Burden, 2004
t, socce
need mo r players
re flexibi
other at lity than
hletes b
usually t ut as is
he case
much is , too
never go
od
DANGER OF HYPERMOBILITY
102. IN-SEASON TRAINING
CONSIDERATIONS
• Pre-game training for those not selected
• Post-game training for bench players who see minimal or no
time
• Maintaining fitness while minimizing likelihood for soreness and
fatigue
105. INJURY DATA
Here is what the latest research tells us regarding what types of soccer injuries occur:
Most common boys’ injuries:
o Ankle sprains (16.5% of all boys’ injuries)
o Thigh and upper leg strains (10.3%)
o Concussions (9.3%)
Most common girls’ injuries:
o Ankle sprains (20.8% of all girls’ injuries)
o Concussions (12.0%)
o Knee sprains (10.6%)
o Thigh and upper leg strains (9.6%)
Amount of time lost following injury:
o Less than one week (55.0% of all injuries)
o One to three weeks (28.6%)
o More than three weeks (16.4%)
110. ROLE OF THE WARMUP
• Ready the body and mind for practice / games:
• Increase core body temperature
• Improve performance
• Reduction of injury
• Psychologically, neurologically, physiologically prime
• Training stimulus?
111. WARMUP CONSIDERATIONS
• Timing
• Physical & Technical
• Practice vs. Games
• In-game sideline warmups
• General guidelines
• Duration
122. Field tests are the most ‘real-world’ and pragmatic means of assessing
readiness but may be logistically difficult to incorporate on a frequent and regular
123. FIELD TESTING
• Aerobic: Bleep, Yo-Yo1 & 2, XC Runs, Cooper test, etc
• Agility: Arrow head, Illinois, Pro-Agility, etc
• Speed: 10m, 20m, 30m, 40m
• Repeat Sprint Ability: 6 x 30m w/ 30 sec rest, etc
• Strength: weight room and body weight
• Power: power output, vertical jump, etc