Soccer Conditioning and Training (Energy Systems)

Anaerobic and Aerobic Training and Conditioning Strategies
for Soccer Players

Soccer Conditioning and Training  for young soccer players has changed over the years. We will look at current anaerobic and aerobic conditioning and training for youth soccer players. We will address the common myth about going for a twenty to forty minute jog to build an aerobic base.

The game of soccer is played with intense powerful spurts of energy and active rest periods stressing both the anaerobic and aerobic energy systems. Soccer conditioning and training for young players should be done the way the game is played.

When was the last time you saw a soccer player young or old jog at a steady pace for an entire game?

Both the energy system and the muscular system need to be trained according to the demand of the game regardless of the age of player.

Let us take a look at the different type of energy systems and how they influence anaerobic and aerobic soccer conditioning and training for young players.

Anaerobic and Aerobic Energy Systems
Soccer Conditioning and Training for Fitness

1. The Phosphagen or ATP-PC System

* This system does not require or need oxygen.

* The chemical fuel source is phosphocreateine and it is stored in the muscle.

* Provides energy for quick short bursts of energy

* Provides maximum power - in soccer this would be a 10 to 20 metre burst from a striker attacking a defence

* Major source of energy for the first 30 seconds of intense exercise. 

2. The Anaerobic Glycolytic System

*Glycogen is the fuel source - no Oxygen is required

* Lactic acid and free hydrogen ion produced

* Provides energy for activity of moderate intensity and short duration- in soccer this would a midfielder moving up and down the field a couple of times

* Major source of energy from the 30th second to the 90th second


3. The Aerobic System

*Carbohydrates, fats and proteins are fuel sources and are utilized in relation to both their availability and intensity of exercise.

*Oxygen is required.

*This system is the major system after the second minute of exercise.

So which system is used in soccer? All three systems are used regardless the age of the youth soccer player.

The Phosphagen energy system is used when strikers sprint 20m to get open in the attacking third.

Midfielders use the anaerobic glycolytic energy system to support both the forwards and defence.

The aerobic energy system is utilized from the beginning of the game to the end of the game for active recovery from the intermittent powerful bursts of energy through out the game.

If we look at the game of soccer from beginning to end it is an aerobic sport with anaerobic components. This concept is overlooked on a continuous basis. This is why soccer conditioning and training needs to meet the demands of the game.

If soccer was truly an anaerobic sport games would be finished in two minutes. Remember anaerobic means with out oxygen. Players need oxygen before they start the game.

The biggest mistake I see most coaches make is sending their players for a twenty to forty minute run to build an aerobic base. This jog places consistent stress on both the muscles and bones of the young body.

It has been my experience that over 95% of the over use injuries that I have treated came from players who competed in cross country at school or were "jogging" to get into condition.

Soccer is a game of spurts of high intense work intervals with active rest periods. Both the energy system and the muscular system need to be trained according to the demand of the game regardless of the age of player.

Soccer conditioning and training for younger players can be in the form of tag or obstacle courses that may be done with or with out the ball. The key at this age is fun.

It is also important to focus on acceleration. It is important for physical development that these young players train for acceleration and speed.

The type of physical training a young soccer player completes has a long term effect on athletic development.

Sending younger players out for a fifteen to twenty minute jog teaches them to become slow! This brings up my next point about soccer conditioning and training for speed.

The running mechanics for distance is different than it is for acceleration and speed.

Distance runners use a smaller range of motion at the hip as compared to athletes who sprint. This is one reason why they are more likely to pull a muscle or develop over use injuries than a sprinter. Next, distance runners have less intensity in their runs as compared to sprinters.

Thus for youth soccer conditioning and training for anaerobic and aerobic energy systems, relays are excellent because young players naturally run fast to win and develop more range of motion at the hip in the process of their sprints.

At the younger ages it is important to develop proper running technique. As youth soccer players get older strength determines how fast they run. The player who applies greater force into the ground will be faster.

Remember, soccer conditioning and training  is more than a twenty minute fitness jog.

 

Acceleration and Conditioning Drills

Here are three simple drills you can do to increase acceleration on the soccer field.

For each drill mark out a distance of 10 m. Have a starting point and an ending point.

Drill A: Falling Starts

1.      Stand with one leg forward and one leg back with knees slightly bent.

2.      Lean forward on the front leg until you feel you are going to fall to the ground

3.      Catch yourself and sprint for ten metres.

Drill B: Push Up Start

1.      Start on the ground in a push up position

2.      Quickly get up and sprint 10 metres

Drill C: Sitting Start

1.      Start by sitting on the ground

2.      Get up quickly and sprint ten metres

Drill D Resistance Sprints (partner drill)

1.      Partner A stands in front of partner B.

2.      Partner B holds a towel around partner A

3.      Partner A sprints 10 metres while partner B provides resistance.

Drill E – Break Away (partner drill)

1.      Partner B resists Partner a for a few steps ( 3-4 metres)

2.      Then allows partner A to sprint the rest of the distance with out resistance. 

These are simple drills you can do on your own or with a partner. Complete at each drill at least 3-5 times before moving on to the next one.

 

Conditioning drills are very simple to develop. Avoid any type of jog that has you running at a steady pace. This will only make you slower, weaker and more prone to injury!

Here is the most basic conditioning program you can do:

A) 10-10-10: Walk 10 m, Jog – 10 m, Sprint 10 m

B) 20-20-20: Walk 20 m, Jog – 20 m, Sprint 20 m

C) 30-30-30: Walk 30 m, Jog – 30 m, Sprint 30 m

Progress these drill for up to 20 minutes.

If you want to include more muscle groups you may use times intervals such 30 seconds on and 30 seconds off and progress to 20 minutes with he box drill previously mentioned