Soccer Specific Aerobic Endurance Training

In a sport like soccer, endurance and aerobic capacity can be the difference between winning and losing. Aerobic endurance training for soccer is not as simple as just running for long periods or performing sport-specific drills. It needs to be a mixture of both to match the jogging and ball handling with a quick sprint, which takes place repeatedly in a soccer match.

  1. Identification

    • Soccer is an intermittent sport that combines periods of walking or jogging with sprints that require quick acceleration. This type of activity includes specific movements, muscles and energy systems. Training that would only involve continuous running or sprints only would not target the specific muscles and movements of soccer. Aerobic training for soccer should improve the aerobic system of the body, the ability of the muscles to utilize fats during exercise and the body's ability to recover after periods of high intensity.

    Benefits

    • In a sport as demanding on the cardiovascular system as soccer, being in superior aerobic fitness can benefit performance in games, especially late. Many goals are scored late in soccer matches. Being in superior condition improves a player's chances of scoring late when less-conditioned players are exhausted. This is due to the inverse relationship between aerobic fitness and work rate.

    Sprint and Jogging Workouts

    • To improve overall endurance, long jogs with shorter sprints are a good exercise. One method for this type of training can be done either on a football or soccer field or track. Begin on one of the long sides jogging. Jog all the way until you come to the turn then accelerate and sprint down the short side. Once you come to the turn, immediately return to jogging down the long end until you come to final turn then accelerate to a sprint once again. Repeat this process with out stopping for a timed interval and increase the length of time as your endurance improves.

    Skills and Sprints

    • Performing a soccer-specific move and following it with a sprint simulates real game scenarios. One example is to perform a number of ball touches in which a player alternates touching the top of a soccer ball with both feet. They then quickly sprint for 10 to 20 yards. This drill is made more lifelike by having another training partner blow a whistle to indicate the switch to sprinting. This keeps the player doing the drill off balance by not knowing when the sprint is coming. Ball touches can be alternated with other soccer specific drills such as dribbling the ball or doing headers.

    Speed Ladder

    • Performing drills on the speed ladder improves footwork, the muscles of the lower leg and endurance all at once. One drill on a speed ladder is the high knee. Begin in one square, touching both feet in it and bring the knees up high before moving on to the next box. Continue until you have completed the ladder. As you begin this drill, concentrate on proper form and balance. As you improve, focus on the time it takes to perform this drill. As your muscular endurance improves, shorten the rest time in between.