Aerobic Training for Soccer
To get the greatest transfer effect your training must be specific to soccer. Specificity happens by mimicking movements and energy systems. In this article we will delve in whether training with the ball using a dribbling track can improve certain measures of aerobic fitness. We will also investigate the use of small sided games in improving fitness.
The Study
In 2002 a group of scientists set out to study the effects of a dribbling track and small sided games on max oxygen uptake. This group studied six well trained professional soccer players. The test group ran a specially designed dribbling track, as well as played 5 v 5 small sided games.
Small Group Play
The small sided game was organized with five players on each team, including goalkeepers. Each game was four minutes long. Two four minute playing periods were carried out, with three minutes of rest in between. During play it was critical to have a coach encouraging to achieve high enough intensity for some players. It is important to note that without a coach, sufficient intensity was not reached.
Results
During the small sided games exercise intensity was 91.3% of max heart rate HR (MHR) and 84.5% of max oxygen uptake (MOU). The use of the dribbling track showed great results as well. The values were 93.5% for MHR and 91.7% for MOU. This study showed that through small sided games and the dribbling track it is possible to achieve sufficient intensity to develop certain measures of aerobic fitness.
Conclusion
Soccer specific training can be an effective method for aerobic interval training. Even though this article points out great intensities you still want to be careful when implementing the dribbling track. Because of its continuous nature my concern is the lack of specificity. But you still want to take all the facts before making a decision on which fitness program you go with.
Will the dribbling track and small sided games improve aerobic fitness for soccer? No doubt. There is a study that showed 4 minute high intensity intervals do improve soccer fitness.
On the other hand small sided games might be different in developing soccer specific fitness. But it depends on how they are played. Because of the nature of these games players might have the propensity to sprint, cut, stop, and accelerate for the duration of the training period. This makes the small sided game more game realistic and less of a continuous slower running form. Small sided games will develop game like speed of thought as well.
How to use this article
I post this article and allow you to decide. I’ve attached the study so you can read it and decide if this is a way you want to condition your athletes. Just remember these facets as you decide:
- This type of training has been shown to improve soccer performance on the field
- The dribbling track will help develop dribbling while performing fitness training
- Small sided games may be more appropriate in that it may provide the cuts, stops, starts and sprints. But it depends on how the game is played. If it is continuous jogging the whole game without the cuts, stops, starts and sprints you lose some element of specificity.
