1. FOOTBALL SPECIFIC ENDURANCE TRAINING By Dr Paul Balsom By Dr Paul Balsom Balsom – Thessaloniki 2002-05-10

2. endurance training can be made football specific by using drills with the ball Balsom – Thessaloniki 2002-05-10

3. ¤ Activity profiles of playing football ¤ Energy demands of football ¤ Football specific endurance ¤ Heart rate monitors and football ¤ Small-sided games Balsom – Thessaloniki 2002-05-10

4. Understanding the physical demands of the game, (and variables which affect them), is essential for the development of football specific fitness training programmes Coaches, Players, Fitness Trainers, Medical Team Activity profiles of playing football Balsom – Thessaloniki 2002-05-10

5. Summary very short periods (<10 sec) of very high intensity exercise performed repeatedly over a long period of time = High Intensity Intermittent Exercise = A very physically demanding form of exercise Balsom – Thessaloniki 2002-05-10

6. ¤ When playing football large amounts of energy are produced simultaneously via both aerobic and anaerobic pathways Balsom – Thessaloniki 2002-05-10

7. Repeated ”overground” sprints Balsom – Thessaloniki 2002-05-10

8. Performance Balsom – Thessaloniki 2002-05-10

9. Main aims of football specific endurance training ¤ Minimize the time for recovery between bouts of high intensity exercise ¤ Reduce the potential effects of fatigue on physical, technical, tactical and mental aspects of performance Balsom – Thessaloniki 2002-05-10

10. Central  capacity to pump out blood and thus oxygen to the working muscles Local  ability of the muscles to utilize oxygen Physiological effects of endurance training Balsom – Thessaloniki 2002-05-10

11.  players need to be both explosive & “endurable” Explosive or Endurable?  training to develop explosive characteristics and long periods of endurance training are in conflict with regards to local muscle adaptations Balsom – Thessaloniki 2002-05-10

12. The major part of endurance training for in football should consist of high intensity intermittent exercise and be performed with the ball Balsom – Thessaloniki 2002-05-10

13. Intermittent ”high” intensity endurance training - heart rates 85-95 % of max (avg 90%) - work periods 2 to 4 minutes Training should consist of: Intermittent ”moderate” intensity endurance training - heart rates 75-85 % of max (avg 80+%) - work period(s) > 10 minutes Intermittent ”low” intensity endurance training - heart rates < 75 % of max - work periods ”long” = recovery training Balsom – Thessaloniki 2002-05-10

14. ¤this form of training provides greater motivation for the players compared to running without the ball ¤players develop technical and tactical skills under conditions similar to those encountered in a match Advantages of training with the ball ¤the specific muscle groups used in football are trained Balsom – Thessaloniki 2002-05-10

15. Jens Bangsbo’s Doctoral Dissertation 1994 Relationship - heart rate & exercise intensity An increase in exercise intensity is reflected by a linear increase in heart rate and oxygen uptake Balsom – Thessaloniki 2002-05-10

16. Precision Performance Software PPP3.0 Team Edition Balsom – Thessaloniki 2002-05-10

17. Why Heart Rate Monitors? An invaluable coaching tool to help: ¤ monitor physical loading of individual players during drills with ball, give feedback to players and coach ¤ quantify intensity of ”all” training for all players ¤ educate Players, Coaches and Medical staff ¤ ”active recovery” - train with low intensity ¤ monitor exercise intensity during rehabilitation (e.g. wet vest, resistance running, cycle ergometry) Balsom – Thessaloniki 2002-05-10

18. Small-sided games are very football specific and can be used to maintain or improve football specific endurance capacity Balsom – Thessaloniki 2002-05-10

19. A scientific study Balsom – Thessaloniki 2002-05-10

20. Organizational factors which can influence exercise intensity and technical/tactical demands Small-Sided Games ¤ number of players ¤ duration of work and rest periods ¤ size of playing area ¤ playing rules ¤ method of scoring a goal ¤ availability of balls ¤ target heart rates [HRM] Balsom – Thessaloniki 2002-05-10