Post by Coach Campbell on Mar 24, 2011 13:34:57 GMT
Anaerobic Training in Football
Introduction
Performance in football is physically demanding and is characterized by a number of frequent strenuous activities - high intensity running, tackling, jumping and quick changes in direction. During a march, or training session, a player's exercise intensity varies frequently. In some periods of low intensity work the energy is provided almost exclusively through the aerobic energy system, while at other times a large proportion of the energy is produced via the anaerobic energy system.
It is important that the coach ensures that all aspects of performance are developed in support of performance. Included in the training programme should be specific Anaerobic training sessions to train the muscles and energy system for the frequent bouts of high intensity effort that occur intermittently throughout a match. During a game players perform many activities that require a quick production of energy to develop force such as sprinting, making quick changes of direction and explosive actions involved in jumping to head the ball.
In order to supply energy for such activities the body calls upon the Anaerobic Energy System. Anaerobic periods of work occur during a game when a full back has overlapped into the attacking area and has to sprint back to defend because his team has lost possession or when the mid:field are involved in pressing the opposition to gain possession. Usually such periods of work last no more than 30/40 seconds in the game ... but we must prepare our players to effectively undertake such activity.
The main aims of Anaerobic Training are:
To increase the ability to react quickly and to rapidly produce power during high intensity exercise.
To improve the capacity to produce power and energy via the anaerobic energy system .... this enables the player to perform higher intensity activity for a longer period of time during the match.
To decrease the time to recover after a period of high intensity exercise .... the quicker the player recovers from a bout or maximal exercise the sooner they can do it again.
Anaerobic Training can be generally divided into two categories
Speed Training: Primarily working the Phosphagen Anaerobic pathway and designed to develop the players ability to react and move quickly.
Speed Endurance: Training: Primarily working the lactate producing anaerobic energy system and designed to improve the player's ability to perform high intensity running repeatedly throughout the match.
Note
The development of specific speed training for football has already been considered in a previous session. The focus of this handout will thus concentrate on the development of speed endurance training for football.
Anaerobic Training
Anaerobic activities require near maximal force production. Exercise activities at 90-100% of maximum heart rate will ensure that the work is stimulating the anaerobic energy system.
We know from match analysis that blood lactate concentrations, the bi-product or anaerobic work, can reach high levels throughout the match. This indicates that the lactate producing energy system is highly stimulated during periods of the game.
The capacity to produce lactate and to repeatedly perform high intensity exercise needs to be specifically trained. This is best achieved through SPEED ENDURANCE training. While recognising that speed endurance can be beneficial for football players, this form of training is very demanding both physically and mentally and should be avoided with young players under the age of 16.
Speed Endurance Training
Soccer fitness - anaerobic and other aspects must be built with the help of football related drills.The muscle adaptations resulting from speed endurance training are specific to the working muscles to the working so it is important that players perform movements similar to those used in the match.
Conditioning for football must he linked to a football specific objective!
Speed endurance training can be divided into two categories:-
Production Training: Aimed at improving the player's ability to perform maximally for a short period of time.
Maintenance/Tolerance Training: To increase the ability to sustain exercise at a high intensity for a period of time. The aim of this form of training is to progressively fatigue the player.
The exercise intensity during speed endurance training should be almost maximal. To maximise the training of this aspect of anaerobic training we must use on interval method in our practice.
Interval Training Guideline For Speed Endurance Production Training:
20-40 Seconds
95-100% effort
Rest > 5 times the exercise period
2-10 repetitions
Maintenance Training
30-90 Seconds
90-100% effort
Rest equal to the exercise period
2-10 repetitions
Organising Speed Endurance Training
It is important that, in order to maximise the training effort in speed endurance training, the exercise intensity is high (90-100%) throughout the exercise period. It is often necessary for the coach to motivate and encourage players verbally, especially towards the end of practice. It is important to have enough footballs available during the practice to minimise the disruption to desired intensity.
In speed endurance training the rest periods between the bouts of high intensity exercise should include 'active' recovery activities.
Speed endurance maintenance training should be conducted at the end of training session as the players will be physically exhausted for some time after the session. It is important that the players perform light exercise after training to promote rapid recovery.
Interval speed endurance training places considerable demands on the lactate producing energy system and lactate is formed in the muscles. Although it is unlikely that this type of activity will occur in the match for 45 - 60 seconds, such training is psychological useful. Players 'learn' to feel what it is like to work with lactate in their muscles and to promote the physiological mechanisms necessary for effective muscular function.
Conditioning for anaerobic endurance has two distinct conditioning effects:
Production Training:
Using block training (15 seconds) practice leads to complete exhaustion of the phosphagen system. Training stimulates the phosphagen system and increases the capacity. Assistance from the lactic acid system is not required so quickly ..... resulting in the delay in the onset of the lactic acid system.
Speed Endurance/Maintenance Training:
Interval speed endurance system sharply activates the lactic acid system which results in an accumulation of lactate. As a result players build up a tolerance to lactate. The lactic acid system becomes stronger and this delivers more energy per unit of time.
Recovery: Recovery is essential following anaerobic training.The blood lactate levels must decrease considerably before the next repetition. Active rest should he used to promote recovery.
Fitness exercises
Introduction
Performance in football is physically demanding and is characterized by a number of frequent strenuous activities - high intensity running, tackling, jumping and quick changes in direction. During a march, or training session, a player's exercise intensity varies frequently. In some periods of low intensity work the energy is provided almost exclusively through the aerobic energy system, while at other times a large proportion of the energy is produced via the anaerobic energy system.
It is important that the coach ensures that all aspects of performance are developed in support of performance. Included in the training programme should be specific Anaerobic training sessions to train the muscles and energy system for the frequent bouts of high intensity effort that occur intermittently throughout a match. During a game players perform many activities that require a quick production of energy to develop force such as sprinting, making quick changes of direction and explosive actions involved in jumping to head the ball.
In order to supply energy for such activities the body calls upon the Anaerobic Energy System. Anaerobic periods of work occur during a game when a full back has overlapped into the attacking area and has to sprint back to defend because his team has lost possession or when the mid:field are involved in pressing the opposition to gain possession. Usually such periods of work last no more than 30/40 seconds in the game ... but we must prepare our players to effectively undertake such activity.
The main aims of Anaerobic Training are:
To increase the ability to react quickly and to rapidly produce power during high intensity exercise.
To improve the capacity to produce power and energy via the anaerobic energy system .... this enables the player to perform higher intensity activity for a longer period of time during the match.
To decrease the time to recover after a period of high intensity exercise .... the quicker the player recovers from a bout or maximal exercise the sooner they can do it again.
Anaerobic Training can be generally divided into two categories
Speed Training: Primarily working the Phosphagen Anaerobic pathway and designed to develop the players ability to react and move quickly.
Speed Endurance: Training: Primarily working the lactate producing anaerobic energy system and designed to improve the player's ability to perform high intensity running repeatedly throughout the match.
Note
The development of specific speed training for football has already been considered in a previous session. The focus of this handout will thus concentrate on the development of speed endurance training for football.
Anaerobic Training
Anaerobic activities require near maximal force production. Exercise activities at 90-100% of maximum heart rate will ensure that the work is stimulating the anaerobic energy system.
We know from match analysis that blood lactate concentrations, the bi-product or anaerobic work, can reach high levels throughout the match. This indicates that the lactate producing energy system is highly stimulated during periods of the game.
The capacity to produce lactate and to repeatedly perform high intensity exercise needs to be specifically trained. This is best achieved through SPEED ENDURANCE training. While recognising that speed endurance can be beneficial for football players, this form of training is very demanding both physically and mentally and should be avoided with young players under the age of 16.
Speed Endurance Training
Soccer fitness - anaerobic and other aspects must be built with the help of football related drills.The muscle adaptations resulting from speed endurance training are specific to the working muscles to the working so it is important that players perform movements similar to those used in the match.
Conditioning for football must he linked to a football specific objective!
Speed endurance training can be divided into two categories:-
Production Training: Aimed at improving the player's ability to perform maximally for a short period of time.
Maintenance/Tolerance Training: To increase the ability to sustain exercise at a high intensity for a period of time. The aim of this form of training is to progressively fatigue the player.
The exercise intensity during speed endurance training should be almost maximal. To maximise the training of this aspect of anaerobic training we must use on interval method in our practice.
Interval Training Guideline For Speed Endurance Production Training:
20-40 Seconds
95-100% effort
Rest > 5 times the exercise period
2-10 repetitions
Maintenance Training
30-90 Seconds
90-100% effort
Rest equal to the exercise period
2-10 repetitions
Organising Speed Endurance Training
It is important that, in order to maximise the training effort in speed endurance training, the exercise intensity is high (90-100%) throughout the exercise period. It is often necessary for the coach to motivate and encourage players verbally, especially towards the end of practice. It is important to have enough footballs available during the practice to minimise the disruption to desired intensity.
In speed endurance training the rest periods between the bouts of high intensity exercise should include 'active' recovery activities.
Speed endurance maintenance training should be conducted at the end of training session as the players will be physically exhausted for some time after the session. It is important that the players perform light exercise after training to promote rapid recovery.
Interval speed endurance training places considerable demands on the lactate producing energy system and lactate is formed in the muscles. Although it is unlikely that this type of activity will occur in the match for 45 - 60 seconds, such training is psychological useful. Players 'learn' to feel what it is like to work with lactate in their muscles and to promote the physiological mechanisms necessary for effective muscular function.
Conditioning for anaerobic endurance has two distinct conditioning effects:
Production Training:
Using block training (15 seconds) practice leads to complete exhaustion of the phosphagen system. Training stimulates the phosphagen system and increases the capacity. Assistance from the lactic acid system is not required so quickly ..... resulting in the delay in the onset of the lactic acid system.
Speed Endurance/Maintenance Training:
Interval speed endurance system sharply activates the lactic acid system which results in an accumulation of lactate. As a result players build up a tolerance to lactate. The lactic acid system becomes stronger and this delivers more energy per unit of time.
Recovery: Recovery is essential following anaerobic training.The blood lactate levels must decrease considerably before the next repetition. Active rest should he used to promote recovery.
Fitness exercises