Overview
The game of soccer is a very high-intensity sport that takes a lot of speed, agility and quickness. During the course of a game, it is not uncommon to run several miles. Although there are many movements involved such as jumping, diving, shuffling and side to side motions, aerobic strength is at the heart of it all.
Function
When it comes to playing soccer, aerobic training serves a few purposes. It helps improve long-term energy, energy late in a game and recovery time in between rest periods such as timeouts and halftime.
Types
To properly train aerobically for soccer, incorporate a few different methods. These are long distance running, interval training and acceleration training. These are all sport specific aspects of the game that will increase cardiovascular endurance and also anaerobic capacity.
Long Distance
Long distance running should be performed 3 days a week on alternating days during the off season and once a week during the season. Running once a week during the season is sufficient, because there is a lot of running involved with practicing and games.
Interval Training
During soccer games, there is a lot of sprinting, jogging, starting and stopping. This requires aerobic energy with bursts of anaerobic energy mixed in. Anaerobic means without oxygen. This is the kind of energy used when sprinting. To accommodate these fluctuations in speed, interval training is optimal. After a warm-up, go between running at a moderate pace and a fast pace. (See Fartlek Training in Resources.)
Acceleration
Shuttle runs are performed on a field or they can be done in a gymnasium. They help increase anaerobic and aerobic capacity, and they also help increase acceleration and quickness, which are very important in soccer. To do the exercise, place two markers about 40 yards apart. Start at one side, run to the other marker, touch it and then run back to the other one. Run back and forth for a few times, and then rest and repeat.
Identification
Rest is another important aspect of soccer aerobic training. If the body is not fully recovered, this is going to cause a negative impact on all-around level of play, including aerobic capacity. According to the Centers for Disease Control, you should get 7 to 9 hours of sleep a night.
Resources
