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Conditioning for Soccer To run better conditioning programs for soccer, you must first understand the metabolic (conditioning) demands of the sport, and how different types of conditioning will affect the three energy systems, and therefore, the individual player’s conditioning level. Below in Figure 1, I have used a graphic to illustrate how the body makes the switchover from the Short Term (ATP-PC) Energy System to the Intermediate (Non –Oxidative Glycolysis or “Anaerobic”) Energy System, and finally to Long Term (Oxidative Glycolysis or “Aerobic”) Energy System. Here is an easy way to understand this concept: If you ran as hard as you could for 120 seconds you would start off fast using your Short Term Energy System (STES) for about 6-10 seconds, after about 6 seconds you would start to slow down (fatigue of the STES) and your body would make a slow transition to the Intermediate Energy System (IES), and finally at about 60-70 seconds (fatigue of the IES) your body would slow down considerably and start to utilize the Long Term Energy System (LTES) as shown in Figure 1 below.
Figure 1: The contribution of the different energy systems to maximal exercise of increasing duration – Siff (adapted from van Handel & Puhl Clinics in Sports Medicine 1983, 2: 19-30) Using this information, compare the demands of soccer to this chart. As shown in Figure 2, you can see that 75% of a soccer game is “recovery based” or standing, walking or jogging. During this time you are not “challenging” your LTES (Aerobic System), and therefore it should not be considered an essential training component. This would be similar to telling golfers that most of the match is spent walking so they should spend more time training their aerobic system. Roughly 25% of the game is spent running (run, strong run and sprint) which is where the fatigue sets in, thus should be considered an essential training component for soccer conditioning.
Figure 2: Averages for Forwards, Midfielders and Defenders compiled from various sources. (1) (2) (6) Based on this information, we can therefore draw the conclusion that soccer, although perceived to be more of an “endurance” sport, is actually more of a “speed endurance” sport which we will define as repeated bouts of maximal and sub maximal sprints with inconsistent periods of rest. When we start to compare the play of Midfielders and Forwards and Defenders to various training strategies utilized by coaches (Figure 3) we can get a good idea of how to condition soccer players more efficiently.
Figure 3: Adapted from Siff, Mel. Supertraining 2004 (2) Looking at Figure 3, we notice that the Full Sprints with a walk back to the start more closely mimics the game of soccer. But before we can make an absolute comparison and negate the effectiveness of some interval based training we need to look at the intangibles of the game. Soccer, as stated before is made up of “repeated” bouts of maximal and sub maximal sprints with inconsistent periods of rest”, thus indicating that there is somewhat of a need for developing the IES and LTES for the more intense parts of the game as well as for more efficient recovery between sprints. So to plan a more efficient conditioning program for soccer, we as coaches must coordinate days of maximal sprints with periods of partial and full recover with days of Fartlek (Interval) training. Coaches might also add some longer distance 1-3K runs for midfielders 1x per week to further enhance the oxygen uptake for recovery between periods of strong runs and jogging. The most effective strategy would be to train one energy system per day. For instance, focus on the LTES (Aerobic) on the first training day after a game (recovery based), then focus on the STES (Sprint Work) on day 2, and then train the IES (Interval Runs) on day 3 assuming a 3 training day per week split. This should allow for adequate Energy System recovery, as well as train the areas of emphasis. One idea not to be lost in this discussion is that soccer is a power and speed based sport and the conditioning approach should mimic that. Too much endurance (LTES) work will only slow the players down making them less efficient on the field. We will expand on this topic in weeks to come with specific conditioning programs for soccer. For questions or comments, please post on the "Conditioning Forum". I will respond and that way, everyone can share in the discussion. Scott Moody
References: 2) Supertraining (sixth edition), Denver, USA 2004, Siff, Mel C 3) International Journal of Sports Science & Coaching, Volume 1 · Number 1 · 2006, Correcting Common Misunderstandings about Endurance Exercise Andrew Bosch 4) Strength and endurance of elite soccer players. Medicine & Science in Sports & Exercise. 30(3):462-467, March 1998. WISLOFF, ULRIK; HELGERUD, JAN; HOFF, JAN 5) Anthropometric and physiological predispositions for elite soccer T. Reilly, J. Bangsbo, A. Franks Journal of Sports Sciences Publisher: Taylor & Francis Issue: Volume 18, Number 9 / September 1, 2000 6) Strength and Conditioning Journal: Vol. 24, No. 3, pp. 73–74. SPORT-SPECIFIC CONDITIONING: Strength and Conditioning for Soccer II: A Specific Metabolic Approach, Juan Carlos Santana, MEd, CSCS, *D 7) Soccer: Elite Players, J. Rico-Sanz, Center for Sports and Health. University of Puerto Rico. San Juan, Puerto Rico |
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