Overview
The next soccer season is almost here, and you are anxiously awaiting that first step you take onto the field. But in order for you to shine, you need to make sure that you still have the speed, agility and quickness that is mandatory in the game of soccer. After you add in all the jumps, spins, dives, shuffles and side-to-side movements, aerobic training should remain at the center of your fitness regime.
Function
An aerobic soccer training program has various roles and components. It has to result in long-lasting energy that lasts late into the game, and it also has to allow for the ability to recover between periods of rest such as halftime and timeouts.
Types
A soccer aerobic training program needs to follow sport-specific variables. This means that the training has to emulate what is going on in the actual game. With that being said, it needs to include longer distance running, interval training and acceleration training. Not only will these variables increase cardiovascular endurance, but they will also increase anaerobic output as well.
Long Distance
During the actual season, consistent bouts of long-distance running can actually be counterproductive due to all the running involved with practice and games. For this reason, it should only be performed once a week. However, during the off season, long-distance running can be performed three days a week on alternating days. Being that a game is usually two 45 minute halves, make your runs a minimum of 45 minutes. So a good plan to follow would be running on Monday, Wednesday and Friday for 45 minutes during the off season and one day a week during the season.
Interval Training
When an actual game is being played, there is a lot of running, diving, jumping, dribbling and jogging going on. To mimic this high/low energy output, interval training should be performed. This can be done by alternating high and low intensities while training. For example, a program should include intermittent fast-paced walking and jogging coupled with bursts of sprinting. Here's an example. Do a five- to 10-minute warmup. Then run at a high intensity for one minute and a low intensity for two minutes. Alternate back and forth for about 40 minutes, then do a five- to10-minute cool down. Do this style of training twice a week in the off season on alternating days of long distance running. See Resources link for Fartlek Training.
Acceleration
The ability to accelerate is also an important factor of an aerobic training program. One way to achieve this is by doing shuttle runs. They can be performed in a big, open room or out on a field. To do the exercise, place two objects or markers a set 25 to 40 yards apart. Start at one side, run to the other side, touch the marker and then run back to the starting point. Do acceleration training once a week in the off season on an alternating day of long distance and interval training. After a five- to 10-minute warmup run, perform four to six reps and eight to 12 sets. A rep is down and back. Take one minute rest periods in between sets. See Resources link on shuttle runs.
Identification
Another important factor of a soccer aerobic training program is rest. If the body is being overworked or overtrained, it cannot perform at optimal levels. Among other things, the aerobic capacity will definitely suffer. The Centers for Disease Control recommend getting seven to nine hours of sleep a night.
Resources
