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The Demands of Soccer

Soccer incorporates periods of high-intensity exercise interspersed with periods of lower-intensity exercise. The physiological demands of soccer require players to be competent in several aspects of fitness, which include aerobic and anaerobic power, muscle strength, flexibility and agility.

Summary of energy systems

1 Anaerobic alactic – high intensity, duration 0 to 15 seconds, used in soccer sprinting, kicking, tackling

2 Anaerobic lactic – high moderate intensity, duration 15 to 120 seconds, used in sprinting, recovery, runs, heart rate of 180–190, (> 90% of maximum).

3 Aerobic – moderate to low intensity, duration 120 seconds plus, used in soccer whilst jogging, walking, duration of game, heart rate of 160–170, (80% of max)

VO2 max is a useful indicator of the intensity of any exercise and its impact on the body. VO2 max is the maximum amount of oxygen (in millilitres) one can use in one minute per kilogram of body weight. Those who are fit have higher VO2 max values and can exercise more intensely than those who are not as well conditioned.

Aerobic activities Anaerobic activities
walking most tackling and contact situations
walking backwards jumping
jogging accelerating and changing direction quickly
running at speeds less than 3/4's pace running at speeds greater than 3/4's pace

The game of soccer is essentially aerobic with intermittent anaerobic and alactic bursts of energy. Outfield players average 160bpm during soccer games and operate at 75–80% of their maximum oxygen uptake (VO2 max) which is comparable to marathon running.

However, soccer is not characterised by steady heart rates of 160bpm which are sustained for 90 minutes of play. On the contrary, heart rates are continually fluctuating depending on the nature of the activity the soccer player is performing.

The graph below shows the heart rate of a player over a three minute excerpt from a game.

Energy systems in soccer

The debate on conditioning for soccer players comes from the large distances a soccer player covers in a match. In the past coaches had a tendency to prescribe long, slow running during pre-season training.

But as we have seen above, during a game the intensity of exercise varies continually and fitness training should reflect this as realistically as possible. Training should also involve regular use of the ball as this will not only help develop the specific muscles involved in match play, but will also help improve technical and tactical skills and help keep players interested and keen.

Coaches should consider that a game of soccer combines the ability to change direction, kick and jump with power (anaerobic alactic) and sprint (anaerobic lactic) in a game that lasts 90 minutes or more (aerobic).

It’s important to note that soccer players are continuously moving from anaerobic movements back to aerobic activity, which allows recovery to take place. As a consequence you have one dominant energy system in the body (aerobic) with the two other energy systems that enable higher intensity of play (anaerobic alactic and anaerobic lactic). Therefore training in all three energy systems is vital.

Interval training

Interval training involves repetitions of high-speed/intensity work followed by periods of rest or low activity.

Interval training works both the aerobic and anaerobic systems and is considered one of the most effective methods of improving the physical conditioning of soccer athletes. There are many advantages to this system. Interval training allows the athlete to undertake a more intense workload over a longer period.

Here’s an example of a typical interval session for soccer:
1 Run 50 yards out and back in 18 seconds. Rest for 18 seconds. Go again. Do a total of 6 repetitions (reps). Rest for 2 minutes upon completion.
2 Run 40 yards out and back in 15 seconds. Rest for 15 seconds. Go again. Do a total of 8 reps. Rest for 2 minutes upon completion.
3 Run 30 yards out and back in 12 seconds. Rest for 12 seconds. Go again. Do a total of 10 repetitions. Rest for 2 minutes upon completion.
4 Run 20 yards out and back in 9 seconds. Rest for 9 seconds. Go again. Do a total of 12 reps.

The use of small-sided games for fitness

Traditionally coaches have used running sessions like the one described above for interval training. However, the use of small sided games is now more often recommended as an ideal training method for improving fitness and competitive performance in soccer.

It has also been suggested that match-specific small sided games can effectively improve the fitness of the cardio-vascular system whilst mimicking match-specific skill requirements.

Other advantages have been suggested, including increased player motivation, training the capacity to perform skills under pressure and a reduced number of training injuries.

Coaches such as Marcello Lippi, formerly of Juventus and winner of the 2006 World Cup with Italy are big believers in the positive effects of small sided games.

A good example of this can be seen in a training exercise which Lippi’s assistant at Juve, Jens Bansgbo, conducted with midfielder-turned-defender Gianluca Zambrotta.

The training exercise was for Zambrotta to play the ball from the edge of his own box to a midfielder, sprint, receive the ball inside the opposite half, then run with the ball, cut back inside and strike it with his left leg.

The training ratio was 5:1 (i.e. performing exercise activity for 50 seconds and resting for ten seconds) – high intensity specific to soccer. If you recall the World Cup quarter final between Italy and the Ukraine, Zambrotta scored from a very similar move to this activity. So, effectively he was feeling the benefits of high intensity training specific for soccer activity.

Sam Allardyce, Newcastle United manager, describes his 3 favourite practices:

“The first practice would be one of my favourites, which is crossing and finishing.

The second practice would be keep ball, building up to a small sided game, starting at 1v1, building up to 2v2, 3v3, 4v4, probably up to a maximum of 8v8.

The final practice is attacking team play, 11v6”.

Adapting these games to meet the physiological demands of soccer is important.

A typical session could be 4v4 on a pitch diameter which involves the players working aerobically. It can then be condensed to work the players anaerobically.

Such sessions can further be adapted into exercises with the ball, emphasising rest ratios to meet the physical demands of the game.

You might also consider a cool down playing head tennis etc

Despite the fact that soccer is played by two teams of 11 players performing in an area of approximately 100m by 60m, during training it is common to reduce both the number of players on the pitch and the size of the pitch.

These small sided games are the most common drills used by coaches in soccer training.

Whereas in the past small sided games were mainly used to develop the technical and tactical abilities of the players, they are now being employed by amateur and professional teams as an effective tool to improve the physiological aspects of the game.

You will find examples of small-sided games throughout this book, and in all Soccer Coach publications.

It should always be your aim to provide players with a variety of training styles using the ball and soccer related games are great for keeping players motivated. However, sometimes performing specific running exercises can add a different kind of competitive element to training.

Examples of fitness exercises for soccer

Here are some examples of fitness exercises, with and without the ball, which take account of what we have said about the various energy systems important to soccer fitness.

Endurance and small sided games

Set up a pitch that is around 50 metres long and 30 metres wide. For a low-intensity endurance exercise play a 6v6 game in “free play” mode i.e. with no restrictions to the rules.

To create a moderate-intensity endurance game, limit the players to two touches, forcing them to play faster.

To make the game even faster with shorter sprints and shorter recovery periods, reduce the size of the field so that the game is more compact, forcing quicker reactions, decisions and running.

To make the game more demanding in terms of running volume, increase the size of the field.
For example, if you want a greater speed element to the game you could play 3v3 in an area 30 metres long by 20 metres wide.

And to make it even more demanding play 6v6 on a full-sized pitch.
You can take almost any basic small sided game and increase the intensity by adding restrictions such as two-touches, run 10 yards after each pass, all up in the attack etc. Restrictions can be combined, like two-touch, then run 10 yards after each pass.
The idea is to continuously insert restrictions on play to keep increasing the intensity. This will lead directly to improved endurance, speed, and agility.

300 yard Shuttle Run (20 metre course)
1. From the start point, run out 25 metres to a marker, turn and run back.
2. Repeat this 5 more times without stopping.
3. This is an endurance activity and should be performed at a 5:1 ratio (i.e. performing exercise activity for 60 seconds and resting for twelve seconds).
4. Repeat the entire exercise 8 times.

30–30–30
1. Using half of a pitch, begin by walking for 30 seconds.
2. Then jog for 30 seconds.
3. Then sprinting for 30 seconds.
4. Continue to do this sequence of walk, jog, sprint for a total time of 12 minutes.

5 metre repeats
1. From the start point, sprint out to a point 5 metres away, turn and sprint back.
2. Repeat this again, and then one more time.
3. This will equal 3 round trips (30 metres total distance for one turn). Do a total of 5 turns with 30 seconds recovery in between.

Box to box
1. From the goal line sprint to the 6 yard line and back.
2. Then sprint to the 18 yard line and back.
3. Then sprint to the half way line and back.
4. Then sprint to the end of the pitch and back.
5. The aim is to complete the exercise in under 60 seconds.
6. Then rest for 60 seconds.
Repeat three times.

Wind sprints
1. From the corner of the pitch sprint across the full length of the pitch.

Anaerobic Training

Anaerobic activity is typically more intense (70-100% of your maximum heart rate) than aerobic but shorter in duration.

Anaerobic activity is based on performing activity while supplying the body with energy from stored sources such as glycogen.

Anaerobic fitness accounts for the ability to recover quickly and to consistently sprint at high speed. This is especially relevant to soccer. Throughout the course of a game, outfield players perform a number of maximum intensity sprints separated by periods of lower level activity.

Anaerobic training exercises

Interval training

Begin by working on general anaerobic endurance through means of quality interval training which can be performed by carrying out soccer related activities.

This entails alternating maximum speed sprints with very light jogging or walking. Your workout should last about 20–30 minutes consisting of 7–10 second sprints and 30–50 seconds of low intensity jogging or walking.

Small-sided games are a great vehicle for this type of training. Try the 5v5 below and keep the intensity up by continuously feeding balls in.

1v1 anaerobic exercise

1. One player defends a goal with a starting position of the edge of the 18 yard line.

2. The other player sprints at full pace from the other 18 yard line, receives the ball on the half way line and sprints towards the goal aiming to get a shot on target.

3. He then jogs back and repeats the activity.

Anaerobic relays

1. The players stand on the goal line facing the field.

2. Tell them to sprint up to the 6 yard line and back.

3. After a 10–15 second rest get them to sprint again, this time to the 18 yard line and back.

4. After a second break, tell them to sprint to midfield and so on.

5. One repetition consists of a total of five sprinting runs.

2v2 with a spare

1. In groups of five, two players act as attackers and two players act as defenders. One player is spare and should wear a bib or vest to stand out.

2. Mark an area of approximately 12-15 yards square. The attackers are given possession of the ball.

3. The spare player is an attacker – in effect he or she is always on the side of the team in possession.

4. The defenders must dispossess the attackers by intercepting the ball. They also receive possession if the ball goes out of the marked area.

5. Work for two minutes on and the floating player should change at each interval.

Power shuttles
1. Place 5 cones 10 yards apart.

2. Starting on cone 1, run to cone 2 and back, then cone 3 and back, 4 and back, then 5 and back.

3. The sprint should be flat out and your players should turn sharply off a different foot at each cone.

4. Rest for 30 seconds and repeat.

5. Rest another 30 seconds and repeat for a third time. This is one set.

6. Now rest for 2 minutes and repeat for a second set (i.e. 3 lots of power shuttles runs with 30 seconds rest between each).

Shuttle runs

1. Stand on the goal line, facing the field.

2. Sprint up to the 6 yard line and back.

3. When you return to the goal line, rest for 15 seconds and sprint again.

4. Sprint to the 18 yard line and back. Rest for 15 seconds.

5. Sprint to the midfield and back and rest.

6. Repeat from the beginning, one repetition consisting of a total of 6 sprinting runs.

Remember: They're supposed to sprint in both directions so there's no reason they should slow down upon reaching the 6 yard line or the 18 yard line. Get them to change direction as quickly as possible.

Pyramid runs

Use a 2:1 rest ratio i.e. if it takes 15 seconds to run 100 yards, then rest for 30 seconds before the 200 yards.
1. Run 50 metres and rest.

2. Run 100 metres and rest.

3. Run 150 metres and rest.

4. Run 200 metres and rest.

5. Run 250 metres and rest.

6. Run 200 metres and rest.

7. Run 150 metres and rest.

8. Run 100 metres and rest.

9. Run 50 metres and rest.

10. Repeat the pyramid two more times

Track work

1. Sprint 200 metres as fast as possible around the track.

2. Rest for twice the time it took to complete the run.

3. Repeat 8 times.

2. Then jog across the pitch to the edge of the other corner.
3. Then sprint the full length of the pitch again.
4. Then jog across the pitch again.
5. The aim is to complete the exercise in under 60 seconds.
6. Then rest for 30 seconds.
7. Repeat three times.

Aerobic Training

Aerobic fitness increases the amount of oxygen that is delivered to your muscles, which allows them to work for longer. Any activity that raises your heart rate and keeps it up for an extended period of time will improve your aerobic fitness.

Aerobic training will increase the level at which fatigue takes place, and will make your heart and lungs more efficient for exercise. You will be able to run further and faster before getting tired.

One of the best ways to train for aerobic fitness is by playing small sided games. Many of the leading clubs in the world have and are adopting small sided games and activities with great success.

As well as the aerobic fitness benefits, small sided games will also give your players increased motivation and improve the tactical and technical aspects of games.

Aerobic training exercises

Aerobic training exercises should ideally last for 2 to 3 minutes with a rest ratio of 1:1 working at low intensity, or continuous low intensity work over a period of 20 minutes.

Low intensity dribbling circuit

Set up a low intensity circuit with the ball where the player dribbles with the ball through cones and performs turns with the ball for 20 minutes.

Running exercises

The following running exercises add variation and are useful for measuring the progress of the times and distances the players are able to achieve:

1 Over 3000 meters (2 miles) of running at 50-60 percent

2 12 minute continuous run around pitch

3 3 x 4 minute run around pitch with 3 minute rests in between

Alternatively you could play a small sided game like the 4 v 4 shown below, although if you wanted to specifically work on the aerobic system, it would be advisable to play at a low intensity since in small sided games it is likely that players will also perform a certain amount of anaerobic activity.

Anaerobic benefits
Anaerobic fitness accounts for your ability to recover quicker and consistently sprint at high speed. This is especially relevant to soccer. Throughout the course of a game, field players perform a number of maximum intensity sprints separated by periods of lower level activity