Hello bmachine,

Having carried out recent analysis of both amateur rugby and football matches a key statistic that came out was the work/rest rate. In rugby the average stoppage time was around 50 seconds to 35 seconds play. In football the average stoppage time came out at around 15 seconds to 40 seconds play.

You need the ability to withstand high level running and sprinting for durations up to 30 seconds then recover quickly in order to do this again. Depending on your position and your own match work ethic (mid fielders in football cover the most distance per match) you could be called upon to carry out this level of work for up to 25 minutes per half(complete estimate as each match is different). Thus allowing for the numerous stoppages due to ball out of play, ref blowing whistle and booking players etc.which my analysis found caused stoppages ranging from as short as 10 seconds to as long as 2 minutes.

Therefore your training should concentrate on high level intervals such as tabata (20 seconds on/10 seconds off repeated 8 times with 3 minutes active rest between sets) Aim to work up to repeating this 5 times and include some specific strength and flexibility work on your legs and strengthening work on your core (abs and lower back region) and you should be well on your way. If done correctly at the right intensity you should be struggling to complete your 8th 20 seconds work period each interval, but be fully ready to go again after your 3 minute active rest period (light jogging).

If you are quite unfit or have never carried out work of this intensity before it is also a good idea to get your doctor's approval first.

Good luck

Simon

Simon Vincent
Sports Performance Analyst
Body Bullet Dynamics!
South Wales