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

2. 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

3. 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

4. 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

5. 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.

6. Soccer Training Train for the Position Train for the Position 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.

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

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

9. The Defender Focus on strength in order to combat challenges from opposing strong strikers. Explosive Training: 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.

10. All Positions and Endurance strong aerobic base 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 Interval training - incorporating a mixture of high and low intensity.

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

12. Speed & Agility greater speed agility. Every player on the field will benefit from greater speed and agility. Professional players = 30m sprint in 4.0 seconds. Strength + speed = power. Power Training: 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.

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

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