INTERVAL TRAINING
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.
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