1. Cardio Respiratory Endurance
Effects within Football

2. Definition of CRE
Cardio Respiratory Endurance is the ability of the heart and lungs to work for a long period of time without tiring

3. As a Central Midfielder
As a central Midfielder in Football, Cardio Respiratory Endurance is very important. This is because:
I need to be able to last the full 90 minute game without getting tired
I need to ensure that fatigue doesn’t set in early in the game, causing me
to make mistakes – losing accuracy and control in my passes later in the
game.
I need to be able to get back and support the defence even in the latter
stages of the game, and with good CRE I will be able to get back to
support my defenders when the opposition attack. I also need to be able
to keep up with my opposing player, even later in the game.
I need to be able to play accurate through balls into our strikers to allow
them goal scoring opportunities. With good CRE, fatigue will not set in
and I will still be able to make these accurate passes into the box later in
the game.

4. Collecting Data Within the Activity
Movement/Time
0 – 15 mins
15 – 30 mins
30 – 45 mins
45 – 60 mins
60 – 75 mins
75 – 90 mins
Walking xx
xxx
xxxx
xxxxxxxx
xxxxxxxxxxxx
Jogging
xxxxx
½ Pace Run
Sprinting
xxxxxx x
A timed Observation Schedule is used for collecting data on Cardio Respiratory Endurance while taking part in the activity. My partner completed this schedule while watching me play in a 90 minute football game.

5. Collecting Data Out with the Activity
To collect information about my CRE, I used the 12 Minute Cooper Run test. I ran around a square, 60M x 40m, and my partner counted how many laps I did. .
40m
60 m
Age
Excellent
Above Average
Average
Below Average
Poor
Male 13-14
>2700m m m m
<2100m
Females 13-14
>2000m m m m
<1500m
Males 15-16
>2800m m m m
<2200m
Females 15-16
>2100m m m m
<1600m
Males 17-19
>3000m m m
<2300m
Females 17-20
>2300m m m m
<1700m
I then compared this result to “National Norms” to give me a rating (e.g. Good, Average etc.)

6. Training Out with the Activity
There are three different METHODS OF TRAINING that I can use to develop my Cardio Respiratory Endurance.
Fartlek Training
Continuous Training
Interval Training
Each of these methods of training are done away from the activity and without a ball.

7. FARTLEK TRAINING
This method of training can also be called VARIOUS PACE RUNNING and is an effective way of improving Cardio Respiratory Endurance, especially in team games like Football, due to it reflecting the same types of movement that a Football player will do in a game.
An example of a Fartlek Training session is below:
This session was completed outside . I repeated this circuit for twenty minutes, making sure I was working within my training zone (60 – 85% of my max heart rate)

8. CONTINUOUS TRAINING
This method of training can be done on foot, on a bike or in the pool. As I am a football player, it is more relevant for me to complete this type of training on foot.
An example of a Continuous Training session is below:
I ran around the Astro pitch for 20 minutes, maintaining a steady pace throughout. In this 20 minutes, I made sure that I remained in my training zone for the full time in order to improve my CRE.

9. INTERVAL TRAINING
This method of training is another effective way of improving my Cardio Respiratory Endurance and emulates the types of movement patters that a Football player might complete during a game.
An example of an Interval Training session is below:
This session was completed repeatedly over 15 minutes. Within this time, I worked to a 2:1 work: rest ratio, meaning I had 1 minute rest and 2 minutes work. This meant the work rate had to be a high intensity and within my training zone.
walk
walk
walk
sprint
sprint
walk
walk

10. Training Within the Activity
Sometimes it is appropriate to train as part of the activity – particularly during the season. This allows us to make the training more activity based and although we may not be working on certain skills, our skill level will still be maintained as we will be using the ball in the fitness sessions. This will also increase motivation and focus on the practice.
For an activity based fitness session, I split my session into four practices – each focussing on CRE development. Each practice was completed for FIVE minutes (making a total session time of TWENTY minutes). In each practice, I made sure I was working within my training zone.
3 vs. 1

11. Training Within the Activity
3 vs. 1
Work for 30 seconds at a time (INTERVAL TRAINING)
Pass and Move
Work for full 5 minutes (CONTINUOUS TRAINING)
3 vs. 3
Work for full 5 minutes (FARTLEK TRAINING)

12. Principles Of Training
SPECIFICITY: making my training programme specific to me needs as a footballer. This is where I will do Fartlek Training and Training within the activity to ensure my training is specific to Football. P o
PROGRESSIVE OVERLOAD. This is where I need to continue to increase the demands of my training programme so that I don’t reach a plateau in my fitness level. I can Overload every two-three weeks by changing the…… d
URATION. This means that I will change the amount of time I work for in my training session. For example, my Fartlek session was for 20 minutes. To overload, I could change this to 25 minutes after two weeks

13. Principles Of Training
INTENSITY: I can also overload my training my increasing how hard I work. For example, in the Fartlek session, I could change the walking to a jog to make sure that I am working harder and therefore my fitness will not level out. F
FREQUENCY: I can also overload my training programme by changing how often I work. This could be changing from doing two Fartlek sessions a week to three a week. A
ADAPTABILITY: If I get injured or have to miss a few training sessions, I need to be able to adapt my programme to cover for this. This might mean that I reduce the amount of sessions a week if I am injured

14. Principles Of Training
REVERSIBILITY: This is what happens to your level of fitness if you stop training or do not overload your sessions. Your fitness level will decrease and you will not be benefiting from the training. P
PERIODISATION: This is where the type and frequency of training that you do will depend on which part of the season you are training in. Pre-Season Training will involve mainly fitness work (without the ball) as I want to be in top condition going into the start of the season.
In-Season Training will involve maintaining my fitness level but also lots of skill/tactical work. This is where Training within the activity is much more beneficial.
Post Season Training will involve less high intensity training but more fun and maintenance of fitness levels.

15. Monitoring Training DURING TRAINING SESSIONS
While I am participating in my training sessions, it’s really important that I monitor whether the sessions are effective or not. There are two ways of doing this:
A heart rate monitor which will monitor when I am in my
training zone or not
Training Diary which will allow me to make a personal
reflection of how my training is going and how I feel.
FOUR WEEKLY MONITORING
On a regular basis, to make sure the training is working I would re-complete the Observation Schedules that I used at the beginning of my Evaluation (the timed Observation Schedule and the Fitness Tests). This will show me whether or not my fitness is improving.

16. As a Central Midfielder
As a Central Midfielder in Football, an improvement in my Cardio Respiratory Endurance through my training, will now allow me to……
Last the full 90 minute game without getting tired
Make sure that fatigue doesn’t set in early in the game, meaning I
make fewer mistakes – keeping accuracy and control in my passes
later in the game.
To get back and support the defence even in the latter stages of
the game. I will be able to get back to support my defenders when the
opposition attack. I also need to be able to keep up with my opposing
player, even later in the game.
Play accurate through balls into our strikers to allow them goal
scoring opportunities. I will still be able to make these accurate
passes into the box later in the game.