Aerobic Training Enhances Soccer Performance
In 2001 a group of scientist studied the effects of using 4 minute runs for enhancing VO2. They studied junior elite soccer players 18 years old. The results where stunning. The aerobic training consisted of interval training; four repetitions by four minutes each time at 90-95% max heart rate, with a 3 min jog in between. They did this 2 times per week for eight weeks.
Results
The training group enhanced Vo2max from 58 ml/kg/m to 64 ml/kg/m. In addition on the field performance increased as well. During the match the training group increased the distance covered by 20%. The number of sprints increased by 100% while the number of involvements with the ball increased by 24%. The average work intensity during the game increased from 82.7% to 85.6%. No doubt this type of training worked for the group invovled.
Conclusion
This type of training works to enhance on the field performance by getting players more involved in the game, performing more sprints, increasing distance covered, and enhancing in the game intensity.
Additional Comments
The results of this study seem great. To be able to do something this simple and improve fitness this much sounds awesome. On the other hand this type of training if done running in a straight line for four minutes may not prepare the body effectively for the sport. If this training is done in a straight line, without stops and starts, while not providing that stimulus elsewhere more injuries may occur. If you do this type of training its important to give players the chance to cut, stop, accelerate and sprint in practices to prepare the body.
