muscles. As a field sports, outfield football players will utilise all of the energy systems as they walk, job and sprint around the football pitch<\/a>.<\/p>\n\n\n\n
The ATP-PC system is utilised during high-intensity short bursts.
ATP is a phosphate compound from which the body derives its energy. The ATP-PC
system, is a simple anaerobic energy system that functions to maintain ATP
levels through the breakdown of phosphocreatine (PC). The breakdown of PC
frees a phosphate molecule, which then combines with ADP to produce ATP.<\/p>\n\n\n\n
The anaerobic glycolysis system is called upon in order to fuel intermediate
bursts of relatively high intensity. This system is powered by the break down
of glucose, and produces the by-products of lactate ions and hydrogen ions.
Finally, there is the aerobic system for long efforts of low to moderate intensity.
This energy system uses glucose or fat in order to produce ATP via a number
of metabolic reactions that utilise oxygen.<\/p>\n\n\n\n
Games such as football are characterized by variations in intensity, and so
incorporate every energy system. Within a football match, short sprints are
interspersed with periods of jogging, walking, moderate-paced running and
standing still. This kind of activity has been termed ‘maximal intermittent
exercise\u2019. This makes training for the sport extremely demanding, when
one considers that endurance training hinders adaptation to strength training
and vice versa. It is extremely difficult to train and improve every aspect
of fitness, recovery becomes extremely hard and muscles and energy systems
struggle to adapt to several overloads at once.<\/p>\n\n\n\n
Each individual action that is performed during a game, required a specific,
highly \u2018functional\u2019 level of fitness and conditioning. For example,
a 10m sprint draws upon different energy systems and motor units to different
extents, then a diving header towards the opponents goal. Both are explosive,
but draw upon different muscle fibres, and require a separate pattern of muscular
contractions and co-ordination. With this in mind it can be seen that in order
to maximise a team\u2019s potential, training should be designed in accordance
with the objective of developing the body\u2019s physiological capacity to
cope with and perform each match activity as effectively and specifically
as possible.<\/p>\n\n\n\n
In order to do this, a coach must first accurately determine the extent to
which each energy system is taxed during a game. This will be specific to
each individual, in accordance with their playing style and position. Research
conducted by Reilly and Thomas in 1976, concluded that a player would change
activity every 5-6 secs, and on average he would sprint for an average of
15m every 90 seconds. They found the total distance covered varied from 8
to 11 km for an outfield player – 25 per cent of the distance was covered
walking, 37 per cent jogging, 20 per cent running below top speed, 11 per
cent sprinting and 7 per cent running backwards. Another study conducted upon
football in Japan, reinforced the findings of Reilly and THomas, showing 70
per cent of the distance was covered at low to moderate pace below 4 m\/s,
with the remaining 30 per cent covered by running or sprinting at above 4
m\/s.<\/p>\n\n\n\n
Thus, for example, if a football player covers 10 km in total, around
3 km will be done at fast pace, of which probably around 1 km will be done
at top speed.<\/p>\n\n\n\n
It is important to incorporate data that is specific to the level and country
that a certain team play in, as the style of play will differ. The data should
also be as recent as possible, due to changes in physical fitness, tactics,
systems of play and data collection over the years. In 1952, Winterbottom
found that players covered a total distance of 3361m much less than the average
of 8700m found by Reilly and |Thomas in 1976.<\/p>\n\n\n\n
The pattern of football play has also been expressed in terms of time. Bangsbo
(1993) studied Danish football players, and the time spent during a match,
in each running activity.<\/p>\n\n\n\n
Rresearcher by Peter Apor describes football as comprising sprints of 3-5
secs interspersed with rest periods of jogging and walking of 30-90 secs.
Therefore, the high to low intensity activity ratio is between 1:10 to 1:20
with respect to time. However, knowing the ratio of time in which a player
is utilising different energy systems is not enough information to form a
conditioning programme that will lead to footballing success. One energy system
may only be utilised for a short period of time, however, it may prove to
be a limiting factor in performance.<\/p>\n\n\n\n
When one considers the fact that players can cover over 10 km in a match,
it is obvious that the aerobic energy system is crucial to optimal performance.
In addition to this, Reilly found heart rate to average 157 bpm. This is the
equivalent of operating at 75 per cent of VO2max for 90 minutes. The importance
of aerobic fitness is reiterated by the fact that various studies have shown
footballers to have VO2max scores of 55-65 ml\/kg\/min; representing moderately
high aerobic power.<\/p>\n\n\n\n
Research by Reilly and Thomas (1976) demonstrated the importance of aerobic
fitness in football, by showing a high correlation between a player’s VO2max
and the distance covered in a game. This theory was supported by Smaros (1980)
who also showed that VO2max correlated highly with the number of sprints attempted
in a game. These two findings show that a high level of aerobic fitness is
very beneficial to a footballer, and the research from Smaros also indicates
that aerobic fitness in football may provide a foundation for anerobic fitness.
Having a high level of aerobic power, helps players to recover from powerful
sprints and jumps, by removing waste products such as lactic acid.<\/p>\n\n\n\n
Short bursts will be fuelled by the ATP-PC and anaerobic glycolysis systems. Training<\/strong><\/p>\n\n\n\n A coach is employed to ensure continued development of his squad, and to If a coach wishes to improve each aspect of fitness, he must first further Training regimes must prepare players for the specific demands of a football 1. Most runs are made without the ball In order to address the specific demands of football, a training regime may The demands of football can be divided into four components: technical, tactical, Type of Training Benefits<\/strong><\/p>\n\n\n\n Stamina Ability to run around the field for 90 minutes. Reactions Improved response times benefit all parts of your soccer game. In order to monitor the effectiveness of this training, specific fitness Testing should be done with a purpose, so clear objectives should be defined 1. To study the effect of a training programme Team selection, players need speed, power, agility and endurance to different Description:
Then, during rest periods, a large blood flow is required to replace the used-up
creatine phosphate and oxygen stores in the muscles and to help remove any
lactate and hydrogen ion by-products. The quicker this is achieved, the sooner
a player can repeat the high-intensity sprints, and thus cover more distance
and be able to attempt more sprints. It can be seen therefore that the aerobic
system is crucial for fuelling the low to moderate activities during the game,
and as a means of recovery between high-intensity bursts.<\/p>\n\n\n\n![\"Borat](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/11\/borat.jpg?resize=347%2C447\")
<\/a>
improve the teams\u2019 ability to produce winning performances. This involves
the development of physical and cognitive skills, and the improvement of a
player\u2019s physiological fitness. Fitness is often misinterpreted as meaning
simply cardiovascular fitness or endurance; however, fitness is sport specific
and involves a number of subcategories, utilising different energy systems.
Football players require speed, power, strength, CV fitness and muscular endurance.<\/p>\n\n\n\n
subdivide each aspect into their constituent parts. For example, for speed
development a coach may have to address cadence, stride length, arm action,
muscular tension and acceleration. Before a training structure is implemented
a coach may also wish to assess a player\u2019s acceleration, speed endurance
and maximum speed, using a variety of tests. Ideally, each player should have
a specific training schedule, tailored in accordance to his\/her individual
strengths and weaknesses.<\/p>\n\n\n\n
match, and as such should take into account the many distinguishing features
of football:<\/p>\n\n\n\n
2. Most runs tend to be straight and vary from 5 to 45m
3. Average sprint distance is 30m
4. Ratio of 3:5:1 for walking, jogging, sprinting
5. Running backwards and turning at speed
6. Getting up from the ground quikly
7. Ballisitic stretching
8. high impact
9. HR is above 85% of maximum fro over 60% of the match.<\/p>\n\n\n\n
call upon many different forms of training, including plyometrics, resistance
training and even Olympic lifts.<\/p>\n\n\n\n
social\/psychological, and physical. The ideal football player should have
good tactical comprehension, be technically skilfull, mentally strong, function
well socially within the team, and have a high physical capacity.
football.<\/p>\n\n\n\n![\"fatMuscle\"](\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/fatmuscle.jpg?resize=718%2C555\")
<\/a><\/figure>\n\n\n\n
Muscular endurance Ability to twist & turn, jump & head the ball,
control, pass & shoot throughout the game.
Strength More powerful shooting, higher jumping, harder tackling, longer throwing,
injury avoidance, stronger on the ball.
Sprinting Extra speed and acceleration to reach the ball faster, beat opponents,
stay with your opponent or avoid your marker.
Stretching Stretching is vital before football matches or training for injury
prevention. Improves agility that can benefit skills, especially for goalkeepers.<\/p>\n\n\n\n
Diet or Nutrition Improved overall fitness and performance. Reduced recovery
time after exercise. Better health & resistance to disease.<\/p>\n\n\n\nFitness Testing<\/strong><\/h2>\n\n\n\n
tests should be implemented to assess each element of football specific fitness.
If technical ability is equal between players, fitness assessments may prove
a valuable instrument for determining team selection and in turn may serve
as an important motivation tool.<\/p>\n\n\n\n
before selecting a test. These are several good reasons for testing players:<\/p>\n\n\n\n
2. To motivate players to train harder
3. To give players objective feedback
4. To make players more aware of the objectives of the training
5. To evaluate whether a player is ready to play a competitive match
6. To plan short and long term training programmes
7. To aid team selection<\/p>\n\n\n\n
extents, according to their position and style of play. A player\u2019s physiological
development and current fitness level can be determined using a combination
of the fitness tests. These tests should be used before players begin a training
program and at 6-8 week intervals. Players should first warm up thoroughly,
and avoid training the day before the fitness tests.<\/p>\n\n\n\nSpeed and Power Tests<\/strong><\/h2>\n\n\n\n
30m Sprint – Short Term Power Test<\/h2>\n\n\n\n
1. Set 2 cones 30m apart and start at one cone.
2. On a signal of “Marks – Set – GO” sprint to the other cone as
quickly as possible.
3. Have a training partner record your time with a stop watch.
4. Perform 3 trials and take the best time.
Any time less than 5 seconds is good. Less than 4 seconds is excellent.<\/p>\n\n\n\n