Be The Best.

Be The Beast.

Soccer is a game in which players must utilize all energy systems during games, most importantly the numerous sprints whereby taxing the immediate energy systems (Phosphagen and Fast Glycolysis systems) on short and long sprints. Approximately, 1/4 to 1/3 of the total yardage covered in a match is at a walk or a jog. Speed endurance works on the athlete lactic threshold by giving shorter amounts of rest during treadmill sessions. Interval training would be the best way to train all energy systems. The old wives tale that running miles is the only way to train aerobically is history.

In designing a sport-specific training routine, knowing which energy systems provide the majority of fuel for the competition is the starting point of program design. A soccer game lasts 90 minutes (with up to 30 minutes overtime), during which the average soccer player will cover 2,000-9,000 yards. The duration of the game and the distance covered require aerobic endurance. However, the average distance covered in a continuous run is only 5 to 30 yards (usually around 10). Therefore the typical work/rest ratio between running/sprinting/walking in soccer is 1:3:2. The ability to perform repeated fast sprints over time requires a trait known as anaerobic capacity or high intensity exercise endurance (HIEE). Anaerobic capacity is simply the ability to perform very high workloads repeatedly. If you want to develop both aerobic endurance and HIEE as required in soccer, the answer is interval training.

Interval training entails high work levels interspersed with periods of low activity or rest. Training in intervals allows one to run at higher intensities than those that could be maintained continuously. This training develops not only HIEE, but also increases cardiovascular endurance in a similar degree as continuous endurance activity. Periodization of the soccer running program can be accomplished by varying work/rest intervals, total number of sprints, and frequency of sprint training in an integrated manner with the resistance-training program.

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