OFF-SEASON & IN-SEASON

TRAINING FOR FOOTBALL

Mike Young, PhD
@mikeyoung
Athletic Lab
 ROAD MAP

• Fundamental principles

• Physical demands of the sport

• Application of concepts
Fundamental
Principles
PL A N
AH E A
BU T . . . .
Write in Pencil
GENERAL TRAINING ENHANCES
FUNCTION [AND DECREASES
LIKELIHOOD FOR INJURIES]
Specific Training Enhances Performance
[but potentially increases dysfunction]
THE BEST WAY TO
PREVENT SORENESS
IS TO DO THE
THINGS THAT !
MAKE YOU SORE
 RECOGNIZE & RESPECT
DIFFERING RATES OF DECAY FOR
PHYSICAL CAPACITIES
Some things go
bad quickly
Others take much
longer
• Days 1-2: Beta-endorphin and adrenaline levels drop. Mood is affected
negatively.
• Days 3-5: Muscles lose elasticity. Aerobic capabilities drop off 5% by the
fifth day off.
• Days 7-9: Body’s ability to use oxygen (VO2 max) drops by 10%. Less
oxygenated blood is pumped with each beat.
• Day 10: Body’s metabolic rate begins to drop. Eat less or you’ll gain
weight.
• Days 11-13: Maximum heart rate and cardiac output decline by 15%.
Muscle tone sees first appreciable loss.
• Days 14-16: Mitochondrial activity (energy production) in muscle cells
begins to decrease rapidly. Loss of muscle mass, strength and metabolic
rate occurs.
• Days 17-19: Body becomes less efficient at thermoregulation. You are
forced to spend excess energy cooling off.
• Days 20-21: VO2 max has dropped by about 20%.
• Days 22-25: 10-15% loss of muscle mass and that lost mass is replaced
by fat.
• Days 27-29: Muscle strength drops by as much as 30%.
 RATES OF DECAY
• Aerobic capacity!

• Anaerobic lactic capacity!

• Power!

• Speed!

• Maximum strength
 ACKNOWLEDGE &
RESPECT THE PHYSICAL
STIMULUS OF GAMES
BUT KNOW THAT GAMES ARE NOT THE BEST
STIMULUS FOR FITNESS
Performance is the outcome
of fitness and fatigue
UNDERSTAND THIS
Fatigue
Masks
Fitness
FAIR IS NOT EQUAL

EQUAL IS NOT FAIR

DON’T LET PLAYERS SLIP
THROUGH THE CRACKS
 USE BUCKETS
• Starters!

• Reserves!

• Non-dress!

• Injured!

• Mid-Season transfers!

• Fast anaerobic players!

• Aerobic players
PHYSICAL DEMANDS
• Players cover average of 10-12km in a game (~6 miles)

• Game is 80-90 minutes of continuous activity

• 10-12km / 80-90 min = average pace of ~7km / hr

(roughly 13’ mile pace)
 “Logical” conclusion....
run,
run,
run (slow & steady)

• Players cover average of 10-12km in a game (~6 miles)

• Game is 80-90 minutes of continuous activity

• 10-12km / 80-90 min = average pace of ~7km / hr

(roughly 13’ mile pace)
Flaw of Averages
 FITNESS DEMANDS

ANALYSIS
SOCCER P OF MOTOR ACTIV
LA ITIE YERS S OF
MARCIN A PROFESS
1
NDRZEJ
E WSKI 1,2
, JAN C
IONAL
Faculty of
Methodolo HMURA 3
, BEATA
2
KKS Lech g y and Recrea PLUTA, 1 A
Poznan´ S.A tion, Unive ND AN
Motor Acti , Football C rsity Schoo DRZEJ
vity, Univ lu b , P oznan´, Pozn
l of Physica
l
KASPRZAK 2
ersity Scho an´, Poland E ducation, Poz
ol of Physi ; and 3Fac nan, Polan
cal Educati ulty of Pla d;
on, Wrocła yers’
w, Poland
ABSTRACT
Andrzejew
ski, M, Ch
of motor mura, J, P
activities luta, B, an tactical, a
o f d Kasprza nd menta
Cond Re p ro fes sio n k, A. Analy R l prepara
s 26(6): a l soccer p s is ecently, m tion from
1481–14 layers. J S uch atten the playe
study was 8 8 , 2 0 tr e n gth p lay e rs tion has b rs (23).
to determ 12—The o possessing een paid
soccer pla in e the distan b je c tive of th p ro p ro p e r to the s ele
yers durin ce covere is files, thus anthropom ction of
g matche d by profe w providing etric and
ized matc s w ith the us s s io nal o rk o u ts that all fo r th e possibil e ffi ciency
h analysis e of the c ow playe ity of sys
France). K system Am o mputer- m a n ce. The pre rs tematic
inematic e isco Pro ! paration o to achiev
xamination (version 1 th e optimu
distance c included th .0 .2 , Nice, e im p rovement f a p la yer is freq m perfor-
overed by e specific of technic uently foc
Union of 3 1 p layers part a tion of the o f d e veloping m a l or tactica u sed on
European icipating in otor abilit l skills at th
during the Football 4 matches team sport ie s (2 ,3 ,17,22,27). e e x pense
200 Associatio in the s, soccer a Lik
n ls
•Aerobic capacity
i
•Average intensit s EXTREMELY impor tant
y
•Mid-Fielder s r un approaches lactate thresh
the most old

ANALYSIS
SOCCER P OF MOTOR ACTIV
LA ITIE YERS S OF
MARCIN A PROFESS
1
NDRZEJ
E WSKI 1,2
, JAN C
IONAL
Faculty of
Methodolo HMURA 3
, BEATA
2
KKS Lech g y and Recrea PLUTA, 1 A
Poznan´ S.A tion, Unive ND AN
Motor Acti , Football C rsity Schoo DRZEJ
vity, Univ lu b , P oznan´, Pozn
l of Physica
l
KASPRZAK 2
ersity Scho an´, Poland E ducation, Poz
ol of Physi ; and 3Fac nan, Polan
cal Educati ulty of Pla d;
on, Wrocła yers’
w, Poland
ABSTRACT
Andrzejew
ski, M, Ch
of motor mura, J, P
activities luta, B, an tactical, a
o f d Kasprza nd menta
Cond Re p ro fes sio n k, A. Analy R l prepara
s 26(6): a l soccer p s is ecently, m tion from
1481–14 layers. J S uch atten the playe
study was 8 8 , 2 0 tr e n gth p lay e rs tion has b rs (23).
to determ 12—The o possessing een paid
soccer pla in e the distan b je c tive of th p ro p ro p e r to the s ele
yers durin ce covere is files, thus anthropom ction of
g matche d by profe w providing etric and
ized matc s w ith the us s s io nal o rk o u ts that all fo r th e possibil e ffi ciency
h analysis e of the c ow playe ity of sys
France). K system Am o mputer- m a n ce. The pre rs tematic
inematic e isco Pro ! paration o to achiev
xamination (version 1 th e optimu
distance c included th .0 .2 , Nice, e im p rovement f a p la yer is freq m perfor-
overed by e specific of technic uently foc
Union of 3 1 p layers part a tion of the o f d e veloping m a l or tactica u sed on
European icipating in otor abilit l skills at th
during the Football 4 matches team sport ie s (2 ,3 ,17,22,27). e e x pense
200 Associatio in the s, soccer a Lik
n ls
FITNESS DEMANDS
 n c e c ov e r e d,
prov e s dis t a
e n d u r a n c e im h e b all
•Aer obic m e n ts w ith t
pr in ts , in vo lve
number of s
 FITNESS DEMANDS

E N S OCCER
T E W OM VELS
F E L I
MANC E L E
I V ITIES O F O R 1
A C T
MATCH AT DIFFERENT P E R
AL, AN
3 DJ E N S B ANGSB
O

K IRKEND
D mark;
agen, Den f Physical
L
E R S 2
ON, D
ONA
h
PLAY 1
HELENA
AND ER SS
gy, Unive
UP,
rsity of C o p e n
nce, Divis
ion o
hysiolo nt Scie
TER K
1 RUSTR
n t of Human P u ma n Moveme
R, P E Depar tm e 3 enter fo r H
I MOH C
MAGN n d S p o rt Sciences, iversity, Sweden;
e a n lina
1 stitute of E
In
x er c is
S c ie n c e s, ¨
Ore b r o U
l H il l, N orth aro
C
of Health Chap e
2 epartment
D o f N o r th Carolina, ave
ap y , U n iv ersity N s o c ce r players h
Ther I NTRODU
C T IO
of elite ,12,14–
h y s ic a l aspects in m e n (1,2,10
he p ly the
extensive regarding

T
s tu d ie d e x is ts
per- been tio n ,7,
T a nd s a n d match 5 ). L es s informa s o c c e r p layers (5,6
A BSTR A C
ysical de
m and 15 18,22,2 women power
stu d y the ph te en top-class ic a l d e mands in a x im u m aerobic
ht to .N ine ve ph y s
ns (8) and
m veral
We soug en s o c c er players p e d in competiti d im en s io n d e te r m ined in se
of wom y videota layers 11,19,24).
Body have bee e activity
formance w ere individuall o rm ed. The p o m e n players e e x amined th
play e rs ere p e rf ) o f w s h a v focus
high-level o ti o n a nalysis w a m e c orrespond- (6,8,11,23 io n , s o me studie w e v e r, the main
g d it o be
and time-m 0 times in
a
top- studies. In
ad (2,24). H lieved to
matches, ity .1,30 total. The atch play hich is be
 e r p e e r s
s th an l e ss
te n s i ty r un
r e h i gh i n o f a ga m e
r fo r m m o th e e n d e r s
l ay e r s p e to w ar d s s & at ta c k
- c l as s p r ar ily & fi e l de r
•Top develops tempo k rates than mid-
• F at i g u e w e r w o r
r s h av e lo
e fe n d e
•D

E N S OCCER
T E W OM VELS
F E L I
MANC E L E
I V ITIES O F O R 1
A C T
MATCH AT DIFFERENT P E R
AL, AN
3 DJ E N S B ANGSB
O

K IRKEND
D mark;
agen, Den f Physical
L
E R S 2
ON, D
ONA
h
PLAY 1
HELENA
AND ER SS
gy, Unive
UP,
rsity of C o p e n
nce, Divis
ion o
hysiolo nt Scie
TER K
1 RUSTR
n t of Human P u ma n Moveme
R, P E Depar tm e 3 enter fo r H
I MOH C
MAGN n d S p o rt Sciences, iversity, Sweden;
e a n lina
1 stitute of E
In
x er c is
S c ie n c e s, ¨
Ore b r o U
l H il l, N orth aro
C
of Health Chap e
2 epartment
D o f N o r th Carolina, ave
ap y , U n iv ersity N s o c ce r players h
Ther I NTRODU
C T IO
of elite ,12,14–
h y s ic a l aspects in m e n (1,2,10
he p ly the
extensive regarding

T
s tu d ie d e x is ts
per- been tio n ,7,
T a nd s a n d match 5 ). L es s informa s o c c e r p layers (5,6
A BSTR A C
ysical de
m and 15 18,22,2 women power
stu d y the ph te en top-class ic a l d e mands in a x im u m aerobic
ht to .N ine ve ph y s
ns (8) and
m veral
We soug en s o c c er players p e d in competiti d im en s io n d e te r m ined in se
of wom y videota layers 11,19,24).
Body have bee e activity
formance w ere individuall o rm ed. The p o m e n players e e x amined th
play e rs ere p e rf ) o f w s h a v focus
high-level o ti o n a nalysis w a m e c orrespond- (6,8,11,23 io n , s o me studie w e v e r, the main
g d it o be
and time-m 0 times in
a
top- studies. In
ad (2,24). H lieved to
matches, ity .1,30 total. The atch play hich is be
FITNESS DEMANDS
 in an t p ow e r fu l a ctio n in
t s pr in ts ar e th e m o s t dom
•Straigh itu a ti o n s in e lite s o cce r
decisive offensive s o v emen ts e n d in g in go als a r e
e cis iv e po w e r fu l m
•Most d
made without the ball
 POSITIONAL DEMANDS

©Journal
of
http://www Sports Science and
.jssm.org Medicine
(2007) 6 , 63-70
Research
article

Physical d
emands o
f differen
Jonathan t positi on
1 Bloomfield 1
s in FA Premier L
Sports Ins , Remco P eague soc
titute of N olman a
Exercise S
cie
orthern Ir
ela
2
n d Peter O cer
tute Cardif nce, The Universit nd, University of 'Donoghu 3
f, Cardiff, y of Hull, U e
UK East Ridin lster, Northern Irela
g of York
shire, UK 3 nd, UK, 2 Departm
, School e
Abstract of Sport, U nt of Sport, Healt
niversity o h&
The purpo f Wales In
se sti-
of English of this study was to age, statu
Football A evaluate th r e ,
three diffe ss e
rent posit ociation (FA) Prem physical demands recently id body mass and bo
e n dy
and strike io
r). Compu nal classifications
ier Leagu
e soccer o tions sugg tified between elite mass index have b
es p ee
Bloomfield
M ov
terised tim
e-motion
(defender,
midfielder
f may be su ting that players of layers of different p n
purposefu e m e n v id e it a ble for th p a rticular siz o si-
l moveme t Classification w o-analysis using th positions e d e m a e a n d s
n t (P a s u e (B n ds h ap
tional role loomfield et al., 20 of the various pla e
tion of PM
had a goo M) performed by 5 ndertaken on the
ment ( = d inter-tes 5 players. a 0 5 yin
0
performin .7277). Players sp
ter reliabil
ity strength Recogni- expenditu ppears to have an ). In this
respect, p g
g PM. Po e of agree- r e in a match, in flu ence on to osi-
time spen sition had nt 40.6 ± 10.0% o physiolog
ic a s ug g e s ting diffe tal e n erg
still (p <
t sprinting a
, running, significant influen
f the matc
h enced by l and bioenergetic rent phys y
0.0 shu ce o play requ ical,
 •Player s spent 48.7
directly forwa ± 9.2% of pu
rd rposeful mov
ement going
•726 ± 203 turns
i
• pwards of 40% n a game
U
or slowly jogg of purposeful
ing movement is
spent walking

©Journal
of
http://www Sports Science and
.jssm.org Medicine
(2007) 6 , 63-70
Research
article

Physical d
emands o
f differen
Jonathan t positi on
1 Bloomfield 1
s in FA Premier L
Sports Ins , Remco P eague soc
titute of N olman a
Exercise S
cie
orthern Ir
ela
2
n d Peter O cer
tute Cardif nce, The Universit nd, University of 'Donoghu 3
f, Cardiff, y of Hull, U e
UK East Ridin lster, Northern Irela
g of York
shire, UK 3 nd, UK, 2 Departm
, School e
Abstract of Sport, U nt of Sport, Healt
niversity o h&
The purpo f Wales In
se sti-
of English of this study was to age, statu
Football A evaluate th r e ,
three diffe ss e
rent posit ociation (FA) Prem physical demands recently id body mass and bo
e n dy
and strike io
r). Compu nal classifications
ier Leagu
e soccer o tions sugg tified between elite mass index have b
es p ee
Bloomfield
M ov
terised tim
e-motion
(defender,
midfielder
f may be su ting that players of layers of different p n
purposefu e m e n v id e it a ble for th p a rticular siz o si-
l moveme t Classification w o-analysis using th positions e d e m a e a n d s
n t (P a s u e (B n ds h ap
tional role loomfield et al., 20 of the various pla e
tion of PM
had a goo M) performed by 5 ndertaken on the
ment ( = d inter-tes 5 players. a 0 5 yin
0
performin .7277). Players sp
ter reliabil
ity strength Recogni- expenditu ppears to have an ). In this
respect, p g
g PM. Po e of agree- r e in a match, in flu ence on to osi-
time spen sition had nt 40.6 ± 10.0% o physiolog
ic a s ug g e s ting diffe tal e n erg
still (p <
t sprinting a
, running, significant influen
f the matc
h enced by l and bioenergetic rent phys y
0.0 shu ce o play requ ical,
 Conclusions...

Different positions may require

different levels & types of fitness

Aerobic demand of the sport is high

Anaerobic lactate component is less

than what many believe*
 Conclusions...

Linear sprinting is a HUGE

determinant of goal scoring

Speed without the ball may be a bigger

determinant of scoring ability than
speed with the ball
 Conclusions...

The game is primarily

characterized as short bursts of
high intensity straight ahead
acceleration punctuated by
intermittent rest periods of very
low & moderate activity
 Conclusions...

Due to the intermittent high

intensity efforts with insufficient
recovery, the sport can best be
classified as an alactic-aerobic
sport
Application of
Concepts
The key to training
in team settings is
pushing
player
appropriate level of
overload
simultaneously
managing fatigue
allow for
adaptations
 Due to the nature of
today’s high level game,
traditional periodization
models with clear cut
in-seasons & off-seasons
are antiquated & obsolete
IT’S MORE APPROPRIATE TO THINK OF AN ONGOING
PROCESS WITH WINDOWS OF OPPORTUNITY
 FINDING WINDOWS REQUIRES
LOOKING FOR THEM

Strength training load

•
l oad • Travel stress s
m e i c ator
• Ga e c ti ve i n d
• S u bj
• Schedule
i n di c ato r s
• Objective
Biolog
ically D
Period ictated
ization
 “OFF-SEASON” TRAINING IS
NOTHING MORE THAN A VERY BIG WINDOW
 “OFF-SEASON” TRAINING IS
A CHANCE TO “PUT HAY IN THE BARN”
“IN-SEASON” TRAINING IS A
BALANCING ACT
 “IN-SEASON” TRAINING

• Maintainfitness while minimizing likelihood for

soreness & fatigue for those who need to be available!
• Set personalized objective fitness thresholds for
training & remediate when they aren’t attained !
• Consider pre-game training for those not selected!
• Post-game training for bench players who see minimal
or no time
Points of Training
Emphasis
Considerable emphasis should be
given to developing:

Aerobic capacity

Alactic Anaerobic abilities

(especially linear speed)

Limited (but beneficial) training

should be done to enhance anaerobic
AEROBIC FITNESS
Aerobic Capacity

Aerobic capa
city fuels the
ability to per
form repeate
high intensity d
efforts when
the rest inter
val between
efforts is insu
fficient for
complete rec
overy
 AEROBIC FITNESS

• Intensity must be sufficiently low that you are training aerobic pathways
and not glycolytic!

• Durations must be sufficiently long that you are providing an adequate

stimulus!

• For non-continuous efforts, rest intervals must be appropriate to achieve

the desired outcome...too long or too short and you won’t provide the
desired stimulus
 Aerobic Training
Guidelines
Continuous Method: Interval Method:
Duration: 15-60 min Duration: 3-8 min /
inter val
Intensity: 70-85% of
max HR Reps: 3-5
Intensity: 85-95% of max
HR
Work:Rest Ratio: 1:0.5-3
 Off-Season

• Non-specific steady state

aerobic work is highly
recommended because of
it’s controlled nature
which reduces the
likelihood for injury and
provides a ‘clean’ stimulus
 In-Season

• The combination of games

and standard duration
technical / tactical
practices may provide
sufficient aerobic stimulus!
!
• Additional (non-specific)
work may be appropriate
for maintenance,
remediation and during
critical training windows of
the year (off-season, long
stretches w/o games, etc)
SPRINT CAPACITY
ANAEROBIC
ALACTIC
ABILITIES

• Speed (especially linear)!

• Power!

• Strength
 A distinct but
related motor
pattern to
speed, power &
Quickness & strength
Agility?
 SPEED TRAINING GUIDELINES

• Emphasize appropriate mechanics and maximal intensity!

• Work : rest ratios = 1 : 20 - 40 !

• Rep lengths of 10-40m (~ 1 - 5 sec)!

• Total volume should be constrained (160m - 300m)

SPEED TRAINING GUIDELINES

Adding changes of direction, start-stops,

turns, lateral movement, change of tempo,
jumps, headers, etc are all appropriate but
should not take away from the focal point
of developing linear speed
 Off-Season

• Focus on acceleration first!

!
• Resisted runs & moderate
hills are appropriate
methods for developing
both mechanics of speed
as well as physical qualities!
!
• Respect the necessary rest
requirements
 In-Season

• Speed training must

persist throughout the
season!
!
• Incorporate the ball,
reaction and thought-
processing when feasible
but do so in an
appropriate manner!
AGILITY & QUICKNESS?
REPEAT SPRINT ABILITY
Repeat Sprint
Ability To be fit for
soccer you must be
able to sprint fast.
Repeatedly.
With minimal rest.
 LIMITERS OF RSA

•Fatigue from repeat efforts is inversely correlated to initial sprint

performance!
•Limitations in energy supply, which include energy available from
phosphocreatine hydrolysis, anaerobic glycolysis and oxidative
metabolism, and the intramuscular accumulation of metabolic by-
products, such as hydrogen ions are key factors in performance
decrement!
•Neural factors (magnitude and strategy of recruitment) are
related to fatigue!
•Stiffness regulation, hypoglycemia, muscle damage and
environmental conditions may also compromise repeat sprint ability
(Bishop et al, 2011)
TRAINING RSA
1. Include traditional sprint training to
improve an athlete’s capacity in a single
sprint effort!
2. Some high intensity interval training is
beneficial to improve the athlete’s
ability to recover between sprint
efforts.!
(Bishop et al, 2011)
 RSA Training Guidelines
RSA is addressed indirectly through other training
methods but specific training is also recommended
Intensity: 95-100%

Reps: 10-30m

Volume: <300m total

Work:Rest Ratio: 1:5-10

Frequency: 1-2x / week

 Off-Season

• Aerobic qualities must be

in place first!
!
• Speed should be
emphasized over RSA!
!
• Immediately prior to the
season dedicated RSA
work may be useful
 In-Season

• Very little is necessary!

!
• HIIT + speed training may
help preserve
STRENGTH & POWER
“Do I really need to lift?”

“...there is sufficient evidence for

strength training programs to
continue to be an integral part of
athletic preparation in team sports.”
Benefits of Strength Training

Enhances acceleration
Reduces likelihood for injury
Enhances power (jumping, change of
direction, etc)
Improves running economy
RUNNING ECONOMY:
HOW STRENGTH & POWER TRAINING CAN
AFFECT ENDURANCE
 MECHANISMS OF BENEFIT
• Running economy is a result of enhanced neuromuscular
characteristics like improved muscle power development and
more efficient use of stored elastic energy!

• Resistance training using heavier loads or explosive

movements improves muscle power and enhances the ability
to store and use elastic energy
•2.9% Impr
o
•4.6% Impr ved Performance
oved Eco
nomy
 Evidence Supporting Evidence Refuting
Resistance Training Resistance Training
• K Stkren, J Helgerud, E Stka, and J
Hoff. Maximal Strength Training
Improves Running Economy in
Distance Runners. MSSE 2008

• G Millet, B Jaouen, F Borrani, and R

Candau. Effects of concurrent
endurance and strength training on
running economy and VO2 kinetics.
MSSE 2002.

• J Esteve-Lanao, M Rhea, S Fleck,

 and A Lucia.  Running Specific
Periodized Strength Training
Attenuates Loss of Stride Length
during intense Endurance Running.
 JSCR 2008.

• And MUCH MORE

Basic Guidelines
for Strength
 TRAIN HOLISTICALLY
• Muscles don’t act in isolation!

• Train movements not

muscles…. “soccer specific
strength” is nonsense!

• Address asymmetries and

imbalances
 BASIC GUIDELINES

• Multi-joint exercises through complete ranges of

motion!
• Forstrength & power, lower rep ranges, higher
loads, and moderate volumes are suggested!
• Forhypertrophy, moderate reps and load with
higher volume is suggested!
 POWER DEVELOPMENT
Exercise Absolute Power (Watts)
100kg Male 75kg Female
Bench Press 300
Back Squat 1100
Deadlift 1100
Snatch 3000 1750
Snatch 2nd Pull 5500 2900
Clean 2950 1750
Clean 2nd Pull 5500 2650
Jerk 5400 2600

*Total pull: Lift-off until maximal vertical velocity

**2nd pull: Transition until maximal vertical barbell velocity
 POWER DEVELOPMENT
Exercise Absolute Power (Watts)
100kg Male 75kg Female
Even if
Bench Press 300 use of O
inappro lympic
Back Squat 1100 priate d lifts are
equipm ue to la
Deadlift 1100 ent, low ck of
exper ti teachin
Snatch 3000 se, or a g1750
inexper thlete
i en
Snatch 2nd Pull
rincipal ce; the basic 2900
p5500
inc2950 s shoul
Clean
orpora d still b 1750
loaded5500 ted (ex e
Clean 2nd Pull , multi-j ternally 2650
ex5400 oint, low
Jerk plosive er bod2600
movem y
ent)
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
Heavy-Low Rep vs. Light-High Rep
 Weight Training
Guidelines
• 1-3x/ week
• Short but intense workouts
• 20-40 minutes per session is sufficient
• High load / low rep and / or explosive
emphasis
• Train the entire body
• Use appropriate rest intervals
Bodyweight strength exercises are great for muscular endurance, work capacity,
strength maintenance and when facility / equipment access is limited
 PLYOMETRICS
• GREAT STIMULUS FOR POWER
& MAINTENANCE OF
STRENGTH
• INTENSITY DIRECTLY RELATED
TO VERTICAL DISPLACEMENT &
TYPE OF CONTACT (1 LEG VS 2)
• COMBINE WITH RUNNING &
CHANGE OF DIRECTION
• QUALITY OVER QUANTITY
• APPROPRIATE MECHANICS ARE
CRITICAL
 Off-Season
• Teach first!
!
• Development of work &
functional capacity before
strength!
!
• Individualize to needs!
!
• Strength and power!
!
• Lower extremity and core
emphasis!
!
• Full range movements
 In-Season

• 1-3x per week!

!
• Reduced volumes!
!
• Eliminate novel exercises
or training stimuli!
!
• Evolution rather than
revolution to reduce
DOMs!
!
• On-field incorporation
sessions can be useful
ANAEROBIC LACTIC
CAPACITY
 ANAEROBIC LACTIC
CAPACITY

I EF R E V IEW
BR
2 91-306
a n c e , 2009, 4,
m
logy an d Perfor
io
l o f Spo rts Phys
na
t io nal Jour .
I n t e rn a
a n Kin etics, Inc
m
© 2009
Hu

o o tb a l l
t y Trai n ing in F
- I n te n s i
High , an dJ e n s B a ngsb o
R a m p inini
, E rma nno r o b ic high-
e llo I ai a ce effects
o f a e
F. M a r c d p e r f o rm a n
t o n i m p lemen-
r p h y s i o logical an n d pr o v i des insigh gi c a l mea-
aj o l l , a s i o l o
c l e r eviews the
m
t r ai n i n g in footba n a l y s i s and phy d i n g, and
i s a rt i a n c e n g. A e m a n
Th ed-endur cal traini tically d .
 th r e s h old
o f l ac ta te y pl ay an
th e frin g e p ac i ty m a
p e r a t e o n i c la c tic ca
s o o b
•Player gh not critical anaer
• A l th o u r o le
t s up p o r t
imp o r ta n e f fic ie n c y
r t r a in in g
o
•Great f

I EF R E V IEW
BR
2 91-306
a n c e , 2009, 4,
m
logy an d Perfor
io
l o f Spo rts Phys
na
t io nal Jour .
I n t e rn a
a n Kin etics, Inc
m
© 2009
Hu

o o tb a l l
t y Trai n ing in F
- I n te n s i
High , an dJ e n s B a ngsb o
R a m p inini
, E rma nno r o b ic high-
e llo I ai a ce effects
o f a e
F. M a r c d p e r f o rm a n
t o n i m p lemen-
r p h y s i o logical an n d pr o v i des insigh gi c a l mea-
aj o l l , a s i o l o
c l e r eviews the
m
t r ai n i n g in footba n a l y s i s and phy d i n g, and
i s a rt i a n c e n g. A e m a n
Th ed-endur cal traini tically d .
 Anaerobic Glycolytic
Training Guidelines
Can primarily be addressed through small sided games
and / or HIIT Methods
Inter val Method: Repetition Method:
Duration: 15 - 60 sec Duration: 40 sec - 12
min
Intensity: 100-120%
of V02max Intensity: 95-105%
V02max
Work:Rest ratio:
1:1-2 Work:Rest ratio: 1:3-5
 Small Sided Games
Can be a sport-specific means of addressing aerobic,
anaerobic, and / or anaerobic alactic abilities while
simultaneously working on technical & technical skills
Stimulus will depend on the
following variables:
Rest interval bet ween games
Players involved
Field size & dimensions
Duration of games
Restrictions
THERE IS NO RECIPE.
LEARN TO COOK
THANKS
@MIKEYOUNG!
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