Post on 21-Jan-2018
SOCCER FITNESSA SCIENCE BASED APPROACH
Mike Young, PhDAthletic Lab - Cary, NC
Vancouver Whitecaps - Vancouver, BC
Opening Thoughts
Assume nothing
Question everything
“Common” sense?
Science is fundamental
GAME REQUIREMENTS
FITN
ESS T
RAIN
ING
YEA
RLY
PLAN
NIN
G
REDUCING INJURY
ATHLE
TE M
ON
ITO
RIN
G
FATIGUE MANAGEMENT
GAME REQUIREMENTS
Technical
REQUIREMENTS OF THE GAME
Technical
Tactical
REQUIREMENTS OF THE GAME
Technical
TacticalPsychological
REQUIREMENTS OF THE GAME
Technical
TacticalPsychological
Physical
REQUIREMENTS OF THE GAME
Technical
TacticalPsychological
Physical
REQUIREMENTS OF THE GAME
• 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)
• 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)
BUT....
Flaw of Averages
JUST THE FACTS, MA’AM
FITNESS DEMANDS
ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL
SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2 JAN CHMURA,3 BEATA PLUTA,1AND ANDRZEJ KASPRZAK2
1Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland;
2KKS Lech Poznan S.A, Football Club, Poznan, Poznan, Poland; and 3Faculty of Players’
Motor Activity, University School of Physical Education, Wroc!aw, PolandABSTRACT
Andrzejewski, M, Chmura, J, Pluta, B, and Kasprzak, A. Analysis
of motor activities of professional soccer players. J Strength
Cond Res 26(6): 1481–1488, 2012—The objective of this
study was to determine the distance covered by professional
soccer players during matches with the use of the computer-
ized match analysis system Amisco Pro! (version 1.0.2, Nice,
France). Kinematic examination included the specification of the
distance covered by 31 players participating in 4 matches in the
Union of European Football Association Cup competitions
during the 2008–2009 season. Data were analyzed based on
players’ positions on the pitch, changes in the players’ motor
activity intensity level, and match period (first or second half).
The results of statistical analysis revealed that the average total
distance covered by all players (n = 31) was 11,288 6 734 m.
With respect to the player’s position on the pitch, the
midfielders traveled the longest average distance (11,770 6
554 m) during the game. This was 3% longer than the distance
achieved by the attackers at 11,377 6 584 m, and 7% longer
than that achieved by the defenders 10,932 6 728 m. The
analysis of physical loads on soccer players during a match is
highly useful for training individualization. It provides a tool for
effective planning and for recording the loads on players, which
is an indispensable element of modern coaching.KEY WORDS biomechanics, individualization, distance covered,
pitch position
INTRODUCTION
S occer is one of the most complex and demandingsports. The most remarkable achievements insoccer depend on many closely interrelated factors.It is a very dynamic game characterized by a large
number of direct duels that require excellent motor, technical,
tactical, and mental preparation from the players (23).
Recently, much attention has been paid to the selection of
players possessing proper anthropometric and efficiency
profiles, thus providing for the possibility of systematic
workouts that allow players to achieve optimum perfor-
mance. The preparation of a player is frequently focused on
the improvement of technical or tactical skills at the expense
of developing motor abilities (2,3,17,22,27). Like many other
team sports, soccer also involves a number of various playing
positions with different physical requirements (2,18,25). To
compete at an elite level, soccer players are expected to
possess morphological and physiological characteristics that
are applicable both for the sport of soccer and specifically for
their playing position. Although significant correlations were
determined among soccer players’ body weight, muscle
mass, and work-rate profile, the relationship between other
anthropometric characteristics and work-rate profile was
found to be more complex (25).The high level of endurance, weight, and speed require-
ments results in profound exposure of soccer skills from
the players during the game. This is why understanding the
structure of movement during the match is the first step on the
way toward the rational programming of speed and strength
training (10). During a match, players of the best European
teams cover a distance of about 9–13 km (4,5,11,18,19,25),
with an average intensity approximating the lactate threshold
[LT] (2,16,21). The biggest part of that distance is covered
by marching and running at low intensity (;8–9 km) and
by running at a very quick pace and sprinting (1.5–2.5 km)
(1,5,25). The distance covered by players during a soccer
match depends, among others, on the player’s biological
potential, training level, tactical assumptions, and match
formation. It should be emphasized that, because of very
frequent changes in physical activities during a match, the
covered distance does not only represent the form of work
performed by a player. Carling (7) indicates that in profes-
sional soccer only 1.2–2.4% of the total distance during
a match is covered by players in possession of the ball,
with particular players’ distances dependent on their pitch
positions. In comparison, Bangsbo (2) notes that the average
time of ball possession of world-class footballers is from 18 to
170 seconds. Apparently, team play effectiveness must
Address correspondence to Marcin Andrzejewski, and rzejewski@awf.
poznan.pl.26(6)/1481–1488Journal of Strength and Conditioning Research" 2012 National Strength and Conditioning Association
VOLUME 26 | NUMBER 6 | JUNE 2012 | 1481
Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL
SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2 JAN CHMURA,3 BEATA PLUTA,1AND ANDRZEJ KASPRZAK2
1Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland;
2KKS Lech Poznan S.A, Football Club, Poznan, Poznan, Poland; and 3Faculty of Players’
Motor Activity, University School of Physical Education, Wroc!aw, PolandABSTRACT
Andrzejewski, M, Chmura, J, Pluta, B, and Kasprzak, A. Analysis
of motor activities of professional soccer players. J Strength
Cond Res 26(6): 1481–1488, 2012—The objective of this
study was to determine the distance covered by professional
soccer players during matches with the use of the computer-
ized match analysis system Amisco Pro! (version 1.0.2, Nice,
France). Kinematic examination included the specification of the
distance covered by 31 players participating in 4 matches in the
Union of European Football Association Cup competitions
during the 2008–2009 season. Data were analyzed based on
players’ positions on the pitch, changes in the players’ motor
activity intensity level, and match period (first or second half).
The results of statistical analysis revealed that the average total
distance covered by all players (n = 31) was 11,288 6 734 m.
With respect to the player’s position on the pitch, the
midfielders traveled the longest average distance (11,770 6
554 m) during the game. This was 3% longer than the distance
achieved by the attackers at 11,377 6 584 m, and 7% longer
than that achieved by the defenders 10,932 6 728 m. The
analysis of physical loads on soccer players during a match is
highly useful for training individualization. It provides a tool for
effective planning and for recording the loads on players, which
is an indispensable element of modern coaching.KEY WORDS biomechanics, individualization, distance covered,
pitch position
INTRODUCTION
S occer is one of the most complex and demandingsports. The most remarkable achievements insoccer depend on many closely interrelated factors.It is a very dynamic game characterized by a large
number of direct duels that require excellent motor, technical,
tactical, and mental preparation from the players (23).
Recently, much attention has been paid to the selection of
players possessing proper anthropometric and efficiency
profiles, thus providing for the possibility of systematic
workouts that allow players to achieve optimum perfor-
mance. The preparation of a player is frequently focused on
the improvement of technical or tactical skills at the expense
of developing motor abilities (2,3,17,22,27). Like many other
team sports, soccer also involves a number of various playing
positions with different physical requirements (2,18,25). To
compete at an elite level, soccer players are expected to
possess morphological and physiological characteristics that
are applicable both for the sport of soccer and specifically for
their playing position. Although significant correlations were
determined among soccer players’ body weight, muscle
mass, and work-rate profile, the relationship between other
anthropometric characteristics and work-rate profile was
found to be more complex (25).The high level of endurance, weight, and speed require-
ments results in profound exposure of soccer skills from
the players during the game. This is why understanding the
structure of movement during the match is the first step on the
way toward the rational programming of speed and strength
training (10). During a match, players of the best European
teams cover a distance of about 9–13 km (4,5,11,18,19,25),
with an average intensity approximating the lactate threshold
[LT] (2,16,21). The biggest part of that distance is covered
by marching and running at low intensity (;8–9 km) and
by running at a very quick pace and sprinting (1.5–2.5 km)
(1,5,25). The distance covered by players during a soccer
match depends, among others, on the player’s biological
potential, training level, tactical assumptions, and match
formation. It should be emphasized that, because of very
frequent changes in physical activities during a match, the
covered distance does not only represent the form of work
performed by a player. Carling (7) indicates that in profes-
sional soccer only 1.2–2.4% of the total distance during
a match is covered by players in possession of the ball,
with particular players’ distances dependent on their pitch
positions. In comparison, Bangsbo (2) notes that the average
time of ball possession of world-class footballers is from 18 to
170 seconds. Apparently, team play effectiveness must
Address correspondence to Marcin Andrzejewski, and rzejewski@awf.
poznan.pl.26(6)/1481–1488Journal of Strength and Conditioning Research" 2012 National Strength and Conditioning Association
VOLUME 26 | NUMBER 6 | JUNE 2012 | 1481
Copyright © National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.
•Aerobic capacity is EXTREMELY important•Average intensity approaches lactate threshold•Mid-Fielders run the most
FITNESS DEMANDS
MATCH ACTIVITIES OF ELITE WOMEN SOCCER
PLAYERS AT DIFFERENT PERFORMANCE LEVELS
MAGNI MOHR,1 PETER KRUSTRUP,1 HELENA ANDERSSON,2 DONALD KIRKENDAL,3 AND JENS BANGSBO1
1Institute ofExercise an
d Sport Sciences, Departm
ent of Human Physiology,
University of Copenhagen, Denmark;
2Departmentof Health Sciences, Or
ebro University, Sweden
; 3Center for Human Movement Sci
ence, Division of Physical
Therapy, University of North Carolina, C
hapel Hill,North Carolina
ABSTRACT
We sought to study the physical demands and match per-
formanceof women soccer pla
yers. Nineteen top-class and 15
high-levelplayers were individually
videotapedin competitive
matches, and time-motio
n analysis were performed. The players
changed locomotor activity.1,300 times in a g
ame correspond-
ing to every ~4 seconds and covered 9–11 km in total. The top-
class players ran 28% longer (P , 0.05) at hi
gh intensitiesthan
high-level players (1.6
86 0.09 and 1.336 0.10 km, respectively)
and sprinted 24% longer (P, 0.05). The
top-class group had
a decrease(P, 0.05) of 25
–57% in high intensity runnin
g in the
final 15 minutes compared with the fir
st four 15-minutes inter
vals,
whereas the high-levelgroup performed
less (P , 0.05) high-
intensity running in the last 1
5 minutes ofeach half in
comparison
with the 2previous 1
5-minute periods in the re
spective half. Peak
distance covered by high intensity running in a 5-minute interval
was 33% longer (P, 0.05) for t
he top-class players than the
high-level players. In th
e following5 minutes immediately a
fter the
peak interval top-class
players covered 17%
less (P, 0.05) high-
intensity running than the game average. Defenders performed
fewer (P , 0.05) intervals of high-int
ensity running than mid-
fielders andattackers, a
s well as fewer (P, 0.05) sprin
ts than the
attackers.In conclusion
, for women soccer players (1) top-cla
ss
international players
perform more intervals of high-intensity run-
ning than elite players ata lower lev
el, (2) fatigue develops t
emp-
orarily during and towards th
e end of a game, and(3) defend
ers
have lower work rates than midfielders
and attackers.The dif-
ference in high-intensity running between the 2 levels demon-
strates the importance of intenseintermittent exerc
ise for match
performance in women soccer. Thus, these
aspects should be
trained intensivelyin women soccer.
KEY WORDS time motion analysis, high-intensit
y intermittent
exercise, fatigue, playi
ng position, standard of play
INTRODUCTION
The physical a
spects of elite soccer players have
been studied extensivelyin men (1,2,10,12,
14–
18,22,25).Less information exists regarding
the
physical demands in women soccer pla
yers (5,6,7,
11,19,24).Body dimensions (8)
and maximum aerobic power
(6,8,11,23)of women players
have beendetermined in sev
eral
studies. Inaddition, s
ome studies have examined the activity
profile during match play (2,24). However, the main focus
has been on total distance covered, w
hich is believedto be
a poor indicator of ph
ysical match performance, sincemost
of the game is covered by low-intensity activities such as
walking and jogging, which hardly can be considered
physicallydemanding (1,2,15).
Mohr et al. (15) studied
work profiles ofinternation
al top-
class male soccer players and the development of fatigue
during a soccer game. They fo
und that top-class male soccer
players experiencefatigue both temporarily during a game
and towards the end of a game. Additionally, it w
as dem-
onstratedthat internation
al top-class players exercise at a
greater intensity during a game than profession
al playersat
a moderate competition level. Recently, Krust
rup et al. (11)
showed that for women players,
the amount of high-intensity
running in a game was related to the training status of t
he
players. Whether the work rate profiles of women soccer
players aredependent
on the standard of play has not pre-
viously been examined. Thus, the aim of the present stu
dy
was to study the activity profiles of elite women soccer
players atdifferent le
vels duringa soccer match.
METHODS
Experimental Approach to the Problem
To study the activity p
rofiles andphysical m
atch performance
of women soccer players in relation to standard of play, eli
te
players representing 2 different c
ompetition levels wereindi-
vidually videotapedin competitive matches and
computer-
ized time-motion analysis was applied
to determine the work
profiles.
Subjects
Nineteen women national team soccer pla
yers, classified as
top-class players, par
ticipated in the study.They repr
esented
Address correspond
ence to Magni Mohr, mmohr@ifi.ku.dk.
22(2)/341–349
Journal of Strength and Conditionin
g Research
!2008 National Strength and Conditionin
g Association VOLUME 22 | NUMBER 2 | MARCH 2008 | 341
MATCH ACTIVITIES OF ELITE WOMEN SOCCER
PLAYERS AT DIFFERENT PERFORMANCE LEVELS
MAGNI MOHR,1 PETER KRUSTRUP,1 HELENA ANDERSSON,2 DONALD KIRKENDAL,3 AND JENS BANGSBO1
1Institute ofExercise an
d Sport Sciences, Departm
ent of Human Physiology,
University of Copenhagen, Denmark;
2Departmentof Health Sciences, Or
ebro University, Sweden
; 3Center for Human Movement Sci
ence, Division of Physical
Therapy, University of North Carolina, C
hapel Hill,North Carolina
ABSTRACT
We sought to study the physical demands and match per-
formanceof women soccer pla
yers. Nineteen top-class and 15
high-levelplayers were individually
videotapedin competitive
matches, and time-motio
n analysis were performed. The players
changed locomotor activity.1,300 times in a g
ame correspond-
ing to every ~4 seconds and covered 9–11 km in total. The top-
class players ran 28% longer (P , 0.05) at hi
gh intensitiesthan
high-level players (1.6
86 0.09 and 1.336 0.10 km, respectively)
and sprinted 24% longer (P, 0.05). The
top-class group had
a decrease(P, 0.05) of 25
–57% in high intensity runnin
g in the
final 15 minutes compared with the fir
st four 15-minutes inter
vals,
whereas the high-levelgroup performed
less (P , 0.05) high-
intensity running in the last 1
5 minutes ofeach half in
comparison
with the 2previous 1
5-minute periods in the re
spective half. Peak
distance covered by high intensity running in a 5-minute interval
was 33% longer (P, 0.05) for t
he top-class players than the
high-level players. In th
e following5 minutes immediately a
fter the
peak interval top-class
players covered 17%
less (P, 0.05) high-
intensity running than the game average. Defenders performed
fewer (P , 0.05) intervals of high-int
ensity running than mid-
fielders andattackers, a
s well as fewer (P, 0.05) sprin
ts than the
attackers.In conclusion
, for women soccer players (1) top-cla
ss
international players
perform more intervals of high-intensity run-
ning than elite players ata lower lev
el, (2) fatigue develops t
emp-
orarily during and towards th
e end of a game, and(3) defend
ers
have lower work rates than midfielders
and attackers.The dif-
ference in high-intensity running between the 2 levels demon-
strates the importance of intenseintermittent exerc
ise for match
performance in women soccer. Thus, these
aspects should be
trained intensivelyin women soccer.
KEY WORDS time motion analysis, high-intensit
y intermittent
exercise, fatigue, playi
ng position, standard of play
INTRODUCTION
The physical a
spects of elite soccer players have
been studied extensivelyin men (1,2,10,12,
14–
18,22,25).Less information exists regarding
the
physical demands in women soccer pla
yers (5,6,7,
11,19,24).Body dimensions (8)
and maximum aerobic power
(6,8,11,23)of women players
have beendetermined in sev
eral
studies. Inaddition, s
ome studies have examined the activity
profile during match play (2,24). However, the main focus
has been on total distance covered, w
hich is believedto be
a poor indicator of ph
ysical match performance, sincemost
of the game is covered by low-intensity activities such as
walking and jogging, which hardly can be considered
physicallydemanding (1,2,15).
Mohr et al. (15) studied
work profiles ofinternation
al top-
class male soccer players and the development of fatigue
during a soccer game. They fo
und that top-class male soccer
players experiencefatigue both temporarily during a game
and towards the end of a game. Additionally, it w
as dem-
onstratedthat internation
al top-class players exercise at a
greater intensity during a game than profession
al playersat
a moderate competition level. Recently, Krust
rup et al. (11)
showed that for women players,
the amount of high-intensity
running in a game was related to the training status of t
he
players. Whether the work rate profiles of women soccer
players aredependent
on the standard of play has not pre-
viously been examined. Thus, the aim of the present stu
dy
was to study the activity profiles of elite women soccer
players atdifferent le
vels duringa soccer match.
METHODS
Experimental Approach to the Problem
To study the activity p
rofiles andphysical m
atch performance
of women soccer players in relation to standard of play, eli
te
players representing 2 different c
ompetition levels wereindi-
vidually videotapedin competitive matches and
computer-
ized time-motion analysis was applied
to determine the work
profiles.
Subjects
Nineteen women national team soccer pla
yers, classified as
top-class players, par
ticipated in the study.They repr
esented
Address correspond
ence to Magni Mohr, mmohr@ifi.ku.dk.
22(2)/341–349
Journal of Strength and Conditionin
g Research
!2008 National Strength and Conditionin
g Association VOLUME 22 | NUMBER 2 | MARCH 2008 | 341
•Top-class players perform more high intensity runs than lesser peers
•Fatigue develops temporarily & towards the end of a game
•Defenders have lower work rates than mid-fielders & attackers
FITNESS DEMANDS
•Straight sprints are the most dominant powerful action in
decisive offensive situations in elite soccer
•Most decisive powerful movements ending in goals are
made without the ball
POSITIONAL DEMANDS
©Journal of Sports Science and Medicine (2007) 6, 63-70
http://www.jssm.org
Received: 09 September 2006 / Accepted: 16 December 2006 / Published (online): 01 March 2007
Physical demands of different positions in FA Premier League soccer
Jonathan Bloomfield 1 , Remco Polman 2 and Peter O'Donoghue 3
1 Sports Institute of Northern Ireland, University of Ulster, Northern Ireland, UK, 2 Department of Sport, Health &
Exercise Science, The University of Hull, East Riding of Yorkshire, UK, 3 School of Sport, University of Wales Insti-
tute Cardiff, Cardiff, UK
Abstract The purpose of this study was to evaluate the physical demands
of English Football Association (FA) Premier League soccer of
three different positional classifications (defender, midfielder
and striker). Computerised time-motion video-analysis using the
Bloomfield Movement Classification was undertaken on the
purposeful movement (PM) performed by 55 players. Recogni-
tion of PM had a good inter-tester reliability strength of agree-
ment (N = 0.7277). Players spent 40.6 ± 10.0% of the match
performing PM. Position had a significant influence on %PM
time spent sprinting, running, shuffling, skipping and standing
still (p < 0.05). However, position had no significant influence
on the %PM time spent performing movement at low, medium,
high or very high intensities (p > 0.05). Players spent 48.7 ±
9.2% of PM time moving in a directly forward direction, 20.6 ±
6.8% not moving in any direction and the remainder of PM time
moving backward, lateral, diagonal and arced directions. The
players performed the equivalent of 726 ± 203 turns during the
match; 609 ± 193 of these being of 0° to 90° to the left or right.
Players were involved in the equivalent of 111 ± 77 on the ball
movement activities per match with no significant differences
between the positions for total involvement in on the ball activ-
ity (p > 0.05). This study has provided an indication of the dif-
ferent physical demands of different playing positions in FA
Premier League match-play through assessment of movements
performed by players. Key words: Match-play, agility, time-motion analysis, video
analysis.
Introduction
The management of the physical and physiological status
of elite soccer players relies on detailed knowledge re-
garding the demands of performance. Time-motion analy-
sis is a useful method to quantify the physical demands of
individual players during match-play (Rienzi et al., 2000).
A main advantage of the non-intrusive method is the
production of data concerning durations, frequencies and
percentages of various modes of motion and, if pitch
measurements are known, distances covered by the play-
ers may also be calculated (Reilly, 1997). In turn, this
provides crude measurements of energy expenditure
through determining exercise-to-rest ratios and intensities
of play as well as direct match involvement (e.g. drib-
bling). A hybrid of studies involving the investigation of a
variety of players, positions, levels and competitions have
produced a wide range of time-motion analysis reports
(e.g. Di Salvo and Pigozzi, 1998; Reilly and Thomas,
1976; Rienzi et al., 2000). Also, significant differences in
age, stature, body mass and body mass index have been
recently identified between elite players of different posi-
tions suggesting that players of particular size and shape
may be suitable for the demands of the various playing
positions (Bloomfield et al., 2005). In this respect, posi-
tional role appears to have an influence on total energy
expenditure in a match, suggesting different physical,
physiological and bioenergetic requirements are experi-
enced by players of different positions (Di Salvo and
Pigozzi, 1998; Reilly and Thomas, 1976; Reilly, 1997).
The greatest overall distances appear to be covered by
midfield players who act as links between defence and
attack (Reilly and Thomas, 1976; Rienzi et al., 2000).
Bangsbo (1994b) reported that elite defenders and for-
wards (known as strikers in this paper) covered approxi-
mately the same mean distance (10-10.5km), but this was
significantly less than that covered by the midfield players
(11.5km). However, the use of distance covered to assess
energy expenditure may be limited as the paradigm is
based on the assumption that exertion occurs only when
the player significantly changes location on the playing
surface. Data is therefore omitted concerning activity
performed in non-locomotive circumstances including
whole body movements such as vertical jumps, turns,
physical contacts with opponents as well as unorthodox
movements (e.g. backwards and lateral movements, shuf-
fling, diving, getting up from the ground) and soccer
specific movements (e.g. heading, blocking) This perhaps
oversimplifies a complex exercise pattern and provides an
underestimation of total energy expenditure (Reilly,
1997). In addition, measurement error has been observed
in methodologies to quantify distance covered with over-
estimations of approximately 5.8% in computer-based
tracking and 4.8% in global positioning systems
(Edgecomb and Norton, 2006). The combination of these
errors questions the ecological validity of measuring dis-
tance covered to quantify this exercise pattern. Soccer has been described as stochastic, acyclical
and intermittent with uniqueness through its variability
and unpredictability (Nicholas et al., 2000; Wragg et al.,
2000). It has been estimated that approximately 80-90%
of performance is spent in low to moderate intensity ac-
tivity whereas the remaining 10-20% are high intensity
activities (Bangsbo, 1994a, 1997; O’Donoghue, 1998;
Reilly and Thomas, 1976; Rienzi et al., 2000). However,
the repeated random bouts of high intensity anaerobic and
aerobic activity producing elevations in blood lactate
concentration are mainly responsible for fatigue in match-
play (Reilly, 1997). In this respect, the frequent altera-
tions of activities, numerous accelerations and decelera-
Research article
©Journal of Sports Science and Medicine (2007) 6, 63-70
http://www.jssm.org
Received: 09 September 2006 / Accepted: 16 December 2006 / Published (online): 01 March 2007
Physical demands of different positions in FA Premier League soccer
Jonathan Bloomfield 1 , Remco Polman 2 and Peter O'Donoghue 3
1 Sports Institute of Northern Ireland, University of Ulster, Northern Ireland, UK, 2 Department of Sport, Health &
Exercise Science, The University of Hull, East Riding of Yorkshire, UK, 3 School of Sport, University of Wales Insti-
tute Cardiff, Cardiff, UK
Abstract The purpose of this study was to evaluate the physical demands
of English Football Association (FA) Premier League soccer of
three different positional classifications (defender, midfielder
and striker). Computerised time-motion video-analysis using the
Bloomfield Movement Classification was undertaken on the
purposeful movement (PM) performed by 55 players. Recogni-
tion of PM had a good inter-tester reliability strength of agree-
ment (N = 0.7277). Players spent 40.6 ± 10.0% of the match
performing PM. Position had a significant influence on %PM
time spent sprinting, running, shuffling, skipping and standing
still (p < 0.05). However, position had no significant influence
on the %PM time spent performing movement at low, medium,
high or very high intensities (p > 0.05). Players spent 48.7 ±
9.2% of PM time moving in a directly forward direction, 20.6 ±
6.8% not moving in any direction and the remainder of PM time
moving backward, lateral, diagonal and arced directions. The
players performed the equivalent of 726 ± 203 turns during the
match; 609 ± 193 of these being of 0° to 90° to the left or right.
Players were involved in the equivalent of 111 ± 77 on the ball
movement activities per match with no significant differences
between the positions for total involvement in on the ball activ-
ity (p > 0.05). This study has provided an indication of the dif-
ferent physical demands of different playing positions in FA
Premier League match-play through assessment of movements
performed by players. Key words: Match-play, agility, time-motion analysis, video
analysis.
Introduction
The management of the physical and physiological status
of elite soccer players relies on detailed knowledge re-
garding the demands of performance. Time-motion analy-
sis is a useful method to quantify the physical demands of
individual players during match-play (Rienzi et al., 2000).
A main advantage of the non-intrusive method is the
production of data concerning durations, frequencies and
percentages of various modes of motion and, if pitch
measurements are known, distances covered by the play-
ers may also be calculated (Reilly, 1997). In turn, this
provides crude measurements of energy expenditure
through determining exercise-to-rest ratios and intensities
of play as well as direct match involvement (e.g. drib-
bling). A hybrid of studies involving the investigation of a
variety of players, positions, levels and competitions have
produced a wide range of time-motion analysis reports
(e.g. Di Salvo and Pigozzi, 1998; Reilly and Thomas,
1976; Rienzi et al., 2000). Also, significant differences in
age, stature, body mass and body mass index have been
recently identified between elite players of different posi-
tions suggesting that players of particular size and shape
may be suitable for the demands of the various playing
positions (Bloomfield et al., 2005). In this respect, posi-
tional role appears to have an influence on total energy
expenditure in a match, suggesting different physical,
physiological and bioenergetic requirements are experi-
enced by players of different positions (Di Salvo and
Pigozzi, 1998; Reilly and Thomas, 1976; Reilly, 1997).
The greatest overall distances appear to be covered by
midfield players who act as links between defence and
attack (Reilly and Thomas, 1976; Rienzi et al., 2000).
Bangsbo (1994b) reported that elite defenders and for-
wards (known as strikers in this paper) covered approxi-
mately the same mean distance (10-10.5km), but this was
significantly less than that covered by the midfield players
(11.5km). However, the use of distance covered to assess
energy expenditure may be limited as the paradigm is
based on the assumption that exertion occurs only when
the player significantly changes location on the playing
surface. Data is therefore omitted concerning activity
performed in non-locomotive circumstances including
whole body movements such as vertical jumps, turns,
physical contacts with opponents as well as unorthodox
movements (e.g. backwards and lateral movements, shuf-
fling, diving, getting up from the ground) and soccer
specific movements (e.g. heading, blocking) This perhaps
oversimplifies a complex exercise pattern and provides an
underestimation of total energy expenditure (Reilly,
1997). In addition, measurement error has been observed
in methodologies to quantify distance covered with over-
estimations of approximately 5.8% in computer-based
tracking and 4.8% in global positioning systems
(Edgecomb and Norton, 2006). The combination of these
errors questions the ecological validity of measuring dis-
tance covered to quantify this exercise pattern. Soccer has been described as stochastic, acyclical
and intermittent with uniqueness through its variability
and unpredictability (Nicholas et al., 2000; Wragg et al.,
2000). It has been estimated that approximately 80-90%
of performance is spent in low to moderate intensity ac-
tivity whereas the remaining 10-20% are high intensity
activities (Bangsbo, 1994a, 1997; O’Donoghue, 1998;
Reilly and Thomas, 1976; Rienzi et al., 2000). However,
the repeated random bouts of high intensity anaerobic and
aerobic activity producing elevations in blood lactate
concentration are mainly responsible for fatigue in match-
play (Reilly, 1997). In this respect, the frequent altera-
tions of activities, numerous accelerations and decelera-
Research article
•Players spent 48.7± 9.2% of purposeful movement going directly forward•726 ± 203 turns in a game•Upwards of 40% of purposeful movement is spent walking
or slowly jogging
Delivering Performance Insights
Performance Benchmark
MAJOR LEAGUE SOCCER Positional Analysis
Season 2011 PHYSICAL
COMPARISON
Key H.I. = High Intensity - >5.5 m/s
WP = With Possession WOP = Without Possession
BOP = Ball out of Play HSR = High Speed Run - 5.5 - 7 m/s
ATTACKER MLS FAPL nPCDist. Covered 10737 10715 11073
H.I. Dist Covered 1168 1090 1221
H.I. Dist Covered WP 705 672 751
H.I. Dist Covered WOP 385 349 388
H.I. Dist Covered BOP 70 68 94
No. H.I. Activities 154 149 164
Sprint Dist. 375 325 383
HSR Dist 793 764 838
No. of Sprints 56 50 57
Recovery Time 39 40 36
LEFT MIDFIELD MLS FAPL nPCDist. Covered 11469 11361 11753
H.I. Dist Covered 1212 1305 1440
H.I. Dist Covered WP 653 701 741
H.I. Dist Covered WOP 473 529 584
H.I. Dist Covered BOP 76 74 114
No. H.I. Activities 168 178 193
Sprint Dist. 353 387 442
HSR Dist 859 918 998
No. of Sprints 55 60 66
Recovery Time 35 33 30
CENTRE MIDFIELD MLS FAPL nPCDist. Covered 11631 11544 11850
H.I. Dist Covered 1038 1114 1225
H.I. Dist Covered WP 395 432 492
H.I. Dist Covered WOP 581 626 650
H.I. Dist Covered BOP 55 56 80
No. H.I. Activities 166 169 184
Sprint Dist. 255 287 320
HSR Dist 783 827 905
No. of Sprints 44 48 53
Recovery Time 36 35 32
RIGHT MIDFIELD MLS FAPL nPCDist. Covered 11455 11514 11734
H.I. Dist Covered 1291 1352 1478
H.I. Dist Covered WP 673 715 771
H.I. Dist Covered WOP 538 556 591
H.I. Dist Covered BOP 76 79 114
No. H.I. Activities 173 183 195
Sprint Dist. 402 408 466
HSR Dist 888 944 1011
No. of Sprints 58 62 69
Recovery Time 34 32 30
LEFT BACK MLS FAPL nPCDist. Covered 10996 10741 11100
H.I. Dist Covered 1130 1114 1180
H.I. Dist Covered WP 438 440 430
H.I. Dist Covered WOP 609 595 640
H.I. Dist Covered BOP 82 79 107
No. H.I. Activities 157 151 165
Sprint Dist. 331 341 356
HSR Dist 798 773 825
No. of Sprints 51 52 55
Recovery Time* 38 39 35
CENTRE BACK MLS FAPL nPCDist. Covered 10299 10017 10420
H.I. Dist Covered 784 715 823
H.I. Dist Covered WP 165 144 165
H.I. Dist Covered WOP 546 499 566
H.I. Dist Covered BOP 71 72 91
No. H.I. Activities 119 107 125
Sprint Dist. 212 195 221
HSR Dist 571 520 602
No. of Sprints 34 31 36
Recovery Time 50 56 48
RIGHT BACK MLS FAPL nPCDist. Covered 11104 10690 11170
H.I. Dist Covered 1122 1063 1283
H.I. Dist Covered WP 409 402 517
H.I. Dist Covered WOP 627 587 660
H.I. Dist Covered BOP 77 73 104
No. H.I. Activities 155 146 170
Sprint Dist. 339 315 407
HSR Dist 783 748 876
No. of Sprints 52 48 60
Recovery Time 37 40 35
MLS FAPL nPC MLS FAPL nPC
110.6 109.4 113.0 1576 1534 1696
10972 10823 12062 3166 3099 3535
4774 4786 5292 7805 7724 8527
5400 5315 5763 500 487 549
755 715 988 37 39 35
H.I. Distance Sprint Distance
H.I. Dist Covered BOP Recovery Time (secs)
H.I. Dist Covered WP HSR Distance
H.I. Dist Covered WOP No. of Sprints
Total Distance (km) No. of H.I. Activities
Team Total Analysis (excluding GK)
GOALKEEPER MLS FAPL nPCDist. Covered 5145 5168 5628
H.I. Dist Covered 69 69 84
No. H.I. Activities 14 14 17
Sprint Dist. 15 14 20
HSR Dist 54 55 64
Run Dist. 189 196 235
Jog Dist. 1125 1128 1343
Walk Dist. 3676 3684 3885
No. of Sprints 3 3 4
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?
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 lactate capacity
Aerobic Capacity
Aerobic Capacity
Aerobic capacity fuels the ability to perform repeated high intensity efforts when the rest interval between efforts is insufficient for complete recovery
ANAEROBIC ALACTIC ABILITIES
•Speed (especially linear)
•Power
•Strength
Quickness & Agility?
Quickness & Agility?
A distinct but related motor
pattern to speed, power &
strength
291
International Journal of Sports Physiology and Performance, 2009, 4, 291-306
© 2009 Human Kinetics, Inc.
High-Intensity Training in Football
F. Marcello Iaia, Ermanno Rampinini, and Jens Bangsbo
This article reviews the major physiological and performance effects of aerobic high-
intensity and speed-endurance training in football, and provides insight on implemen-
tation of individual game-related physical training. Analysis and physiological mea-
surements have revealed that modern football is highly energetically demanding, and
the ability to perform repeated high-intensity work is of importance for the players.
Furthermore, the most successful teams perform more high-intensity activities during
a game when in possession of the ball. Hence, footballers need a high "tness level to
cope with the physical demands of the game. Studies on football players have shown
that 8 to 12 wk of aerobic high-intensity running training (>85% HRmax) leads to
VO2max enhancement (5% to 11%), increased running economy (3% to 7%), and
lower blood lactate accumulation during submaximal exercise, as well as improve-
ments in the yo-yo intermittent recovery (YYIR) test performance (13%). Similar
adaptations are observed when performing aerobic high-intensity training with small-
sided games. Speed-endurance training has a positive effect on football-speci"c
endurance, as shown by the marked improvements in the YYIR test (22% to 28%) and
the ability to perform repeated sprints (~2%). In conclusion, both aerobic and speed-
endurance training can be used during the season to improve high-intensity intermit-
tent exercise performance. The type and amount of training should be game related
and speci"c to the technical, tactical, and physical demands imposed on each player.
Keywords: soccer, professional, performance, differences, intermittent exercise
A large number of studies have evaluated the physical demands of a football
game and the effects of "tness training on football players.1–6 This brief review
focuses on aerobic high-intensity and speed-endurance training in football. First,
the physiological requirements and energy demands of match play are discussed.
Next, an overview of the effects of high-intensity training on physiological adap-
tations is presented followed by a discussion of these effects on footballers’ per-
formance. In the last section, we provide recommendations on how to use scien-
ti"c information to implement individual game-related physical training.
Iaia and Bangsbo are with the Copenhagen Muscle Research Centre, Department of Exercise and
Sport Sciences, Section of Human Physiology, University of Copenhagen, Copenhagen, Denmark.
Rampinini is with the Human Performance Laboratory, MAPEI Sport Research Center, Castellanza,
Varese, Italy.
BRIEF REVIEW
ANAEROBIC LACTIC CAPACITY
291
International Journal of Sports Physiology and Performance, 2009, 4, 291-306
© 2009 Human Kinetics, Inc.
High-Intensity Training in Football
F. Marcello Iaia, Ermanno Rampinini, and Jens Bangsbo
This article reviews the major physiological and performance effects of aerobic high-
intensity and speed-endurance training in football, and provides insight on implemen-
tation of individual game-related physical training. Analysis and physiological mea-
surements have revealed that modern football is highly energetically demanding, and
the ability to perform repeated high-intensity work is of importance for the players.
Furthermore, the most successful teams perform more high-intensity activities during
a game when in possession of the ball. Hence, footballers need a high "tness level to
cope with the physical demands of the game. Studies on football players have shown
that 8 to 12 wk of aerobic high-intensity running training (>85% HRmax) leads to
VO2max enhancement (5% to 11%), increased running economy (3% to 7%), and
lower blood lactate accumulation during submaximal exercise, as well as improve-
ments in the yo-yo intermittent recovery (YYIR) test performance (13%). Similar
adaptations are observed when performing aerobic high-intensity training with small-
sided games. Speed-endurance training has a positive effect on football-speci"c
endurance, as shown by the marked improvements in the YYIR test (22% to 28%) and
the ability to perform repeated sprints (~2%). In conclusion, both aerobic and speed-
endurance training can be used during the season to improve high-intensity intermit-
tent exercise performance. The type and amount of training should be game related
and speci"c to the technical, tactical, and physical demands imposed on each player.
Keywords: soccer, professional, performance, differences, intermittent exercise
A large number of studies have evaluated the physical demands of a football
game and the effects of "tness training on football players.1–6 This brief review
focuses on aerobic high-intensity and speed-endurance training in football. First,
the physiological requirements and energy demands of match play are discussed.
Next, an overview of the effects of high-intensity training on physiological adap-
tations is presented followed by a discussion of these effects on footballers’ per-
formance. In the last section, we provide recommendations on how to use scien-
ti"c information to implement individual game-related physical training.
Iaia and Bangsbo are with the Copenhagen Muscle Research Centre, Department of Exercise and
Sport Sciences, Section of Human Physiology, University of Copenhagen, Copenhagen, Denmark.
Rampinini is with the Human Performance Laboratory, MAPEI Sport Research Center, Castellanza,
Varese, Italy.
BRIEF REVIEW
•Players operate on the fringe of lactate threshold
•Although not critical anaerobic lactic capacity may play an
important support role
•Great for training efficiency
FITNESS TRAINING
• 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 FITNESS
Aerobic Training Guidelines
Continuous Method:
Duration: 15-60 min
Intensity: 70-85% of max HR
Interval Method:
Duration: 3-8 min / interval
Reps: 3-5
Intensity: 85-95% of max HR
Work:Rest Ratio: 1:0.5-3
Should be addressed in some manner 3-4x / week
Aerobic Training Guidelines
The combination of games and standard duration technical / tactical practices may provide sufficient aerobic stimulusAdditional work is appropriate for maintenance, remediation and during critical training windows of the year (off-season, long stretches w/o games, etc)
ANAEROBIC LACTIC CAPACITY
Anaerobic Glycolytic Training Guidelines
Interval Method:Duration: 15 - 60 secIntensity: 100-120% of V02maxWork:Rest ratio: 1:1-2
Will primarily be addressed through small sided games and / or HIIT Methods
Repetition Method:Duration: 40 sec - 12 minIntensity: 95-105% V02maxWork:Rest ratio: 1:3-5
SPEED!
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
To be fit for soccer you must be able to
sprint fast. Repeatedly.
With minimal rest.
Repeat Sprint
Ability
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)
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)
TRAINING RSA
RSA Training Guidelines
Intensity: 95-100%Reps: 10-30mVolume: <300m totalWork:Rest Ratio: 1:5-10Frequency: 1-2x / week
RSA is addressed indirectly through other training methods but specific training is also recommended
AGILITY & QUICKNESS?
Small Sided Games!
Stimulus will depend on the following variables:Rest interval between games Players involvedField size & dimensionsDuration of gamesRestrictions
Can be a sport-specific means of addressing aerobic, anaerobic, and / or anaerobic alactic abilities while
simultaneously working on technical & technical skills
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.”
“Do I really need to lift?”
Benefits of Strength Training
Enhances acceleration
Reduces likelihood for injury
Enhances power (jumping, change of direction, etc)
Improves running economy
Maximal strength is most efficiently developed using external loads that challenge the neuromuscular system
• Muscles don’t act in isolation
• Train movements not muscles
• Address asymmetries and imbalances
TRAINING HOLISTICALLY
• Multi-joint exercises through complete ranges of motion
• For strength & power, lower rep ranges, higher loads, and moderate volumes are suggested
• For hypertrophy, moderate reps and load with higher volume is suggested
BASIC GUIDELINES
EXERCISE SELECTION: STRENGTH
Exercise Absolute Power (Watts)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
POWER DEVELOPMENT
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
Exercise Absolute Power (Watts)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
POWER DEVELOPMENT
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity
Even if use of Olympic lifts are inappropriate due to lack of equipment, low teaching expertise, or athlete inexperience; the basic principals should still be
incorporated (externally loaded, multi-joint, lower body
explosive movement)
EXERCISE SELECTION: POWER
Heavy-Low Rep vs. Light-High Rep
• 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
Weight Training Guidelines
Bodyweight strength exercises are great for muscular endurance, work capacity, strength maintenance and when facility / equipment access is limited
Plyometrics
Intensity is directly related to vertical displacement and points of contact (1 leg vs 2)
Can and should occasionally be mixed in with running
Quality rather than quantity is important
Appropriate mechanics are critical
RUNNING ECONOMY:HOW STRENGTH & POWER TRAINING CAN
AFFECT ENDURANCE
• 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
MECHANISMS OF BENEFIT
•2.9% Improved Performance•4.6% Improved Economy
Evidence Supporting 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
Evidence Refuting Resistance Training
CORE?
Myth: Mind-numbing
reps of “abs” are the
best way to strengthen
the core
Myth: Mind-numbing
reps of “abs” are the
best way to strengthen
the core
Reality: The primary role of the core is controlling flexion, extension and rotation
Myth: Mind-numbing
reps of “abs” are the
best way to strengthen
the core
Reality: Running & loaded exercises are at least as beneficialReality: The primary role of the core is controlling flexion, extension and rotation
Myth: Mind-numbing
reps of “abs” are the
best way to strengthen
the core
Reality: Running & loaded exercises are at least as beneficial
Reality: Rotational &
anterior (back) exercise
s
must be incorporated
Reality: The primary role of the core is controlling flexion, extension and rotation
• Refers to functional capacity & positioning of core of body
• Use static & dynamic exercises
• Whole body movements requiring mid-line stabilization are beneficial
Core Strength
Activity of trunk muscles during squats and pulls from the floor (dead lifts) is greater or equal to that
produced with many common stability ball exercises.
Journal of Strength & Conditioning Research, Volume 22, Issue 1, Pages 95-102, 2008. Trunk Muscle Activity During Stability Ball and Free Weight Exercises: Nuzzo, McCaulley,
Cormie, Cavill, and McBride
Core Training
Core Training
Rotten CoreFlexibility Training
ROLE OF FLEXIBILITY FOR SOCCER
•Stretching doesn’t reduce soreness
•Overstretching can MAKE you sore
•Stretching makes you weaker (acute)
•Stretching makes you slower (acute)
•More stretching = more slower
Too
Flexible?
Stretching May Not Decrease Injury
DANGER OF HYPERMOBILITY
Stew
art
& B
urde
n, 2
004
DANGER OF HYPERMOBILITY
Stew
art
& B
urde
n, 2
004
Due to the demands of the sport, soccer players need more flexibility than other athletes but as is usually the case, too much is never good
YEARLY PLANNING
PLANAHEA
OFF-SEASON TRAINING:PUT HAY IN THE BARN
UNDERSTAND THIS
IN-SEASON TRAINING
Use common
sense!
IN-SEASON TRAINING CONSIDERATIONS
• Pre-game training for those not selected
• Post-game training for bench players who see minimal or no time
• Maintaining fitness while minimizing likelihood for soreness and fatigue
INJURY REDUCTION
Many Injuries are Preventable
INJURY DATA
Here is what the latest research tells us regarding what types of soccer injuries occur:
Most common boys’ injuries: o Ankle sprains (16.5% of all boys’ injuries)o Thigh and upper leg strains (10.3%)o Concussions (9.3%)
Most common girls’ injuries: o Ankle sprains (20.8% of all girls’ injuries)o Concussions (12.0%)o Knee sprains (10.6%) o Thigh and upper leg strains (9.6%)
Amount of time lost following injury:o Less than one week (55.0% of all injuries) o One to three weeks (28.6%)o More than three weeks (16.4%)
INJURY CORRELATES
• Previous injury
• Aerobic fitness prior to season
• Asymmetries
• Flexibility deficiencies
Performance
PERFORMANCE & INJURY
PerformanceInjury Prevention
PERFORMANCE & INJURY
WARMUP
ROLE OF THE WARMUP
• Ready the body and mind for practice / games:
• Increase core body temperature
• Improve performance
• Reduction of injury
• Psychologically, neurologically, physiologically prime
• Training stimulus?
WARMUP CONSIDERATIONS
• Timing
• Physical & Technical
• Practice vs. Games
• In-game sideline warmups
• General guidelines
• Duration
WARMUP EXAMPLE
PRE-MATCH PRIMER
ATHLETE MONITORING
SURVEYSIf you want to know....ask!
HEART RATE
• Heart rate is a great indicator of training intensity
• Current technology allows longitudinal tracking of every player on a team
GPS
Tracking
Time-MotionQuantifying fitness values from practice & games
The Future is Here
HRV & OMEGA WAVE
Field tests are the most ‘real-world’ and pragmatic means of assessing readiness but may be logistically difficult to incorporate on a frequent and regular
FIELD TESTING
• Aerobic: Bleep, Yo-Yo1 & 2, XC Runs, Cooper test, etc
• Agility: Arrow head, Illinois, Pro-Agility, etc
• Speed: 10m, 20m, 30m, 40m
• Repeat Sprint Ability: 6 x 30m w/ 30 sec rest, etc
• Strength: weight room and body weight
• Power: power output, vertical jump, etc
PUTTING IT ALL TOGETHER
MANAGING FATIGUE & ENHANCING RECOVERY
Travel Stress
SLEEP & REST
NUTRITION
• Daily
• Training
• Pre-training
• Post-training
• Games
• Pre-games
• Half-timeMan City “Nutrition Locker”
Teach lifestyle habits
Active recovery sessions?
Manual therapy
Cryo therapy
Facilitating Recovery?
•Cold water immersion facilitates recovery
•But not for the reasons you think...
Fitness is more
than just running
and lifting
Fitness is more
than just running
and lifting
Manage fatigue & player readiness
Fitness is more
than just running
and lifting
Manage fatigue & player readiness
Plan, track, monitor, repeat
Fitness is more
than just running
and lifting
Manage fatigue & player readiness
Plan, track, monitor, repeat
Smarter beats harder any day
THANKS
@MIKEYOUNG
FITFORFUTBOL.COM
ELITETRACK.COM
ATHLETICLAB.COM
HPCSPORT.COM
MIKE@ATHLETICLAB.COM