Interval Training
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Interval training is probably the
best conditioning method for year-round
soccer practice and training. |
Interval training is possibly the best method of
training both the anaerobic
and the aerobic energy systems.
This method of
training consists of fairly intense bouts of
exercise, each alternated with a period of
relief. Because
of the relief intervals, interval training
permits far more work to be done at a high
intensity before fatigue slows the athlete down
than in the other
methods.
The schedules are fairly rigid and need
understanding by those using them so they can
achieve maximum improvement by adapting the
workloads and training distances to suit
individual fitness levels.
In interval training, the exercise repetitions
(or reps) are grouped into sets.
For example,
eight 20-yard runs may constitute two sets of
four reps each.
After each rep the athlete gets
a relief period, during which he keeps moving
but at
a lower intensity. Between sets he gets a
similar, but longer relief period. A target
heart rate should be reached
during each rep.
The heart rate must be allowed
to drop to below 150 beats per minute between
reps, and to below 130 beats per minute between
sets. Allowing the heart rate to partially recover
permits extra stress to be placed on the
anaerobic energy systems as well as enabling the
athlete to complete more intense work. In this
way both aerobic and anaerobic adaptations occur
with interval training. It is not necessary to
check heart rate for each rep and rest period,
the athlete need only check periodically to see
that they are maintaining a suitable intensity
and allowing adequate recovery time.
The total distance run in intervals should be
between one and two miles.
Short sprinting
distances like 20-yard dashes will stress speed
improvement and the anaerobic energy systems,
whereas the longer distances like a lap
of the field will improve aerobic conditioning.
Soccer Interval
Training
-- Penalty area run
1. Start on one corner of the penalty box.
2. Run the length of the box at three quarter
pace and jump to head an imaginary ball at opposite
corner.
3. Side step along the width of the box to
the next corner.
4. Run backwards along the length of the box.
5. Finally side step back to your starting point.
Continue this sequence for 60 seconds then rest for
60 seconds. Perform a total of 5 runs to complete 1
set. Rest for 3 minutes and repeat for 2-3 sets.
