Aerobic & Anaerobic Training
Energy Delivery Systems Contribution
The three energy systems used in the game of soccer are ATP-PC: for high intensity; short bursts of intensity, the aerobic system for intermediate bursts of high intensity, and aerobic systems for long efforts of low intensity. Soccer consists of short sprints, different paced of jogging, walking, and even at times standing still, thus during games, all three energy systems are used.
The Training Program
When starting your soccer conditioning program include exercises that work both the aerobic and anaerobic energy systems. Training both systems during the off season, pre-season and in season is important to maintain fitness levels year round without the worry of becoming out of shape and losing strength or muscle. Aerobic training should take place about 3 times a week in during off season, and once a week during the in season since you are more active during the in-season which already maintains your level of fitness. You should also be including anaerobic training twice per week in preparation for in-season training.
Aerobic Exercises
Aerobic exercises are exercises you enjoy that will keep your heart rate between 65 - 85% of your maximal heart rat. Aerobic exercises should be approximately 30 minutes in length, or as long as you can go before exhaustion, or as long as you would like to go.
Some examples are:
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Anaerobic Exercises
Anaerobic exercises are exercises that require your heart rate to fluctuate. Exercises that involve short bursts of speed are best suited for the anaerobic system.
Some examples are:
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anaerobic_and_aerobic_training.pdf | |
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Work Cited
Bangsbo, Jen. "Aerobic and Anaerobic Training." 3 2010: n. page. Print. <http://www.soccerfitness.com/materials/28-aerobic-and-anaerobic-training-in-soccer>.
Smith, Chase. "Aerobic Endurance Soccer Training." 2 2012: n. page. Print. <http://www.sport-fitness-advisor.com/endurance-soccer-training.html>.
Smith, Chase. "Aerobic Endurance Soccer Training." 2 2012: n. page. Print. <http://www.sport-fitness-advisor.com/endurance-soccer-training.html>.