Three Methods of Fitness Training in Soccer
In a recent review of fitness training protocols a group from Copenhagen examined three different methods of fitness training. They looked at the type and the results from high intensity aerobic training and speed endurance training.
This short review is meant to further educate and help the coach and athlete decide which method of training he/she will use. My belief is there are many different methods of fitness training for soccer that will deliver results. The issue is at what cost. Those who read this site and other articles of mine know I am not an advocate of long drawn out aerobic fitness training for soccer. It can decrease power, speed and it is in no way similar to soccer. The methods outlined below are not long and drawn out, but you may find that certain elements of high intensity aerobic training could be done for four minutes straight. Does this affect speed and power? I am not sure. This I know for sure-DO NOT DO LONG DRAWN OUT RUNS of 20, 30, 40 minutes.
What affects the type of training used
Time, number of athletes, knowledge, current fitness levels, weather, during the season or offseason and where you train all play a role in the method used. I trained teams in the past where all we had was a basketball gym. In fact we used a small space at the end of the gym to train. You see small sided games or other fitness routines that require a lot of space may not work for everyone. Below I highlight three methods that may help you decide what your fitness routine may be.
Aerobic Training
The abstract I looked at did not explain how this is done. But I would assume it is similar to the 4 reps x 4 minute high intensity routines I already talked about. The high intensity training was performance with a max HR of greater than 85%. This method of training improved yo-yo intermittent recovery test performance by 13%.
Small Sided Games
Small sided games can be effective at improving match related fitness while improving soccer skills, ability to think in a soccer specific manner, team work and more. Small sided games showed similar results as the high intensity aerobic training.
Speed Endurance Training
While small sided games and high intensity training delivering similar results speed endurance training was a little more effective. Based on results from the Yo Yo intermittent recovery test Speed endurance training enhanced fitness by 22% to 28%. The caveat is the abstract did not discuss the length of time the Speed Endurance was performance. Therefore, if the time alloted this type of training was longer that could explain the greater results. But at this moment I don't know if it was a longer, equivalent or short amount of time.
