Soccer Fitness

1. SOCCER FITNESS
A SCIENCE BASED APPROACH
MikeYoung, PhD
Athletic Lab - Cary, NC
Vancouver Whitecaps -Vancouver, BC

2. Opening Thoughts
Assume nothing
Question everything
“Common” sense?
Science is fundamental

3. GAME REQUIREMENTS

4. FITNESSTRAINING

5. YEARLYPLANNING

6. REDUCING
INJURY

7. ATHLETEMO
NITO
RING

8. FATIGUE MANAGEMENT

9. GAME REQUIREMENTS

10. Technical
REQUIREMENTS OFTHE GAME

11. Technical
Tactical
REQUIREMENTS OFTHE GAME

12. Technical
TacticalPsychological
REQUIREMENTS OFTHE GAME

13. Technical
TacticalPsychological
Physical
REQUIREMENTS OFTHE GAME

14. Technical
TacticalPsychological
Physical
REQUIREMENTS OFTHE GAME

15. • 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)

16. • 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)

17. BUT....

18. Flaw of Averages

19. JUST THE FACTS, MA’AM

20. FITNESS DEMANDS
ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL
SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2
JAN CHMURA,3
BEATA PLUTA,1
AND ANDRZEJ KASPRZAK2
1
Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland;
2
KKS Lech Poznan´ S.A, Football Club, Poznan´, Poznan´, Poland; and 3
Faculty of Players’
Motor Activity, University School of Physical Education, Wrocław, 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 ProÒ
(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
during the 200
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). Lik
team sports, soccer als

21. ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL
SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2
JAN CHMURA,3
BEATA PLUTA,1
AND ANDRZEJ KASPRZAK2
1
Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland;
2
KKS Lech Poznan´ S.A, Football Club, Poznan´, Poznan´, Poland; and 3
Faculty of Players’
Motor Activity, University School of Physical Education, Wrocław, 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 ProÒ
(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
during the 200
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). Lik
team sports, soccer als
•Aerobic capacity is EXTREMELY important
•Average intensity approaches lactate threshold
•Mid-Fielders run the most

22. 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 BANGSBO
1
1
Institute of Exercise and Sport Sciences, Department of Human Physiology, University of Copenhagen, Denmark;
2
Department of Health Sciences, O¨rebro University, Sweden; 3
Center for Human Movement Science, Division of Physical
Therapy, University of North Carolina, Chapel Hill, North Carolina
ABSTRACT
We sought to study the physical demands and match per-
formance of women soccer players. Nineteen top-class and 15
high-level players were individually videotaped in competitive
matches, and time-motion analysis were performed. The players
ity .1,300 times in a game correspond-
total. The top-
INTRODUCTION
T
he physical aspects of elite soccer players have
been studied extensively in men (1,2,10,12,14–
18,22,25). Less information exists regarding the
physical demands in women soccer players (5,6,7,
11,19,24). Body dimensions (8) and maximum aerobic power
(6,8,11,23) of women players have been determined in several
studies. In addition, some studies have examined the activity
atch play (2,24). However, the main focus
hich is believed to be

23. 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 BANGSBO
1
1
Institute of Exercise and Sport Sciences, Department of Human Physiology, University of Copenhagen, Denmark;
2
Department of Health Sciences, O¨rebro University, Sweden; 3
Center for Human Movement Science, Division of Physical
Therapy, University of North Carolina, Chapel Hill, North Carolina
ABSTRACT
We sought to study the physical demands and match per-
formance of women soccer players. Nineteen top-class and 15
high-level players were individually videotaped in competitive
matches, and time-motion analysis were performed. The players
ity .1,300 times in a game correspond-
total. The top-
INTRODUCTION
T
he physical aspects of elite soccer players have
been studied extensively in men (1,2,10,12,14–
18,22,25). Less information exists regarding the
physical demands in women soccer players (5,6,7,
11,19,24). Body dimensions (8) and maximum aerobic power
(6,8,11,23) of women players have been determined in several
studies. In addition, some studies have examined the activity
atch play (2,24). However, the main focus
hich is believed to be
•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

24. FITNESS DEMANDS

25. •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

26. POSITIONAL DEMANDS
©Journal of Sports Science and Medicine (2007) 6, 63-70
http://www.jssm.org
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 ( = 0.7277). Players spent 40.6 ± 10.0% of the match
performing PM. Position had a significant influence o
time spent sprinting, running, shu
still (p < 0.0
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 requ
enced by play
Research article

27. ©Journal of Sports Science and Medicine (2007) 6, 63-70
http://www.jssm.org
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 ( = 0.7277). Players spent 40.6 ± 10.0% of the match
performing PM. Position had a significant influence o
time spent sprinting, running, shu
still (p < 0.0
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 requ
enced by play
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

28. Season 2011
PHYSICAL
COMPARISON
ATTACKER MLS FAPL nPC
Dist. 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 nPC
Dist. 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 nPC
Dist. 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 nPC
Dist. 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 nPC
Dist. 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 nPC
Dist. 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 nPC
Dist. 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
GOALKEEPER MLS FAPL nPC
Dist. 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

29. 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

30. 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

31. 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

32. Conclusions...
Due to the intermittent high
intensity efforts with insufficient
recovery, the sport can best be
classified as an alactic-aerobic
sport

33. Application?

34. 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

35. Aerobic Capacity

36. Aerobic Capacity
Aerobic capacity fuels theability to perform repeatedhigh intensity efforts whenthe rest interval betweenefforts is insufficient forcomplete recovery

37. ANAEROBIC ALACTIC ABILITIES
•Speed (especially linear)
•Power
•Strength

38. Quickness &
Agility?

39. Quickness &
Agility?
A distinct but
related motor
pattern to
speed, power &
strength

40. 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-
ed-endurance training in football, and provides insight on implemen-
cal training. Analysis and physiological mea-
tically demanding, and
.
BRIEF REVIEW
ANAEROBIC LACTIC
CAPACITY

41. 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-
ed-endurance training in football, and provides insight on implemen-
cal training. Analysis and physiological mea-
tically demanding, and
.
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

42. FITNESSTRAINING

43. • 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

44. 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

45. Aerobic Training
Guidelines
The combination of games and standard
duration technical / tactical practices
may provide sufficient aerobic stimulus
Additional work is appropriate for
maintenance, remediation and during
critical training windows of the year (off-
season, long stretches w/o games, etc)

46. ANAEROBIC LACTIC
CAPACITY

47. Anaerobic Glycolytic
Training Guidelines
Interval Method:
Duration: 15 - 60 sec
Intensity: 100-120% of
V02max
Work:Rest ratio: 1:1-2
Will primarily be addressed through small sided games
and / or HIIT Methods
Repetition Method:
Duration: 40 sec - 12 min
Intensity: 95-105%
V02max
Work:Rest ratio: 1:3-5

48. SPEED!

49. 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)

50. 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

51. To be fit for soccer
you must be able to
sprint fast.
Repeatedly.
With minimal rest.
Repeat Sprint
Ability

52. 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)

53. 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

54. RSA Training Guidelines
Intensity: 95-100%
Reps: 10-30m
Volume: <300m total
Work:Rest Ratio: 1:5-10
Frequency: 1-2x / week
RSA is addressed indirectly through other training
methods but specific training is also recommended

55. AGILITY & QUICKNESS?

56. Small Sided Games!
Stimulus will depend on the following variables:
Rest interval between games
Players involved
Field size & dimensions
Duration of games
Restrictions
Can be a sport-specific means of addressing aerobic,
anaerobic, and / or anaerobic alactic abilities while
simultaneously working on technical & technical skills

57. STRENGTH &
POWER

58. “Do I really need to lift?”

59. “...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?”

60. Benefits of Strength Training
Enhances acceleration
Reduces likelihood for injury
Enhances power (jumping, change of direction, etc)
Improves running economy

61. Maximal strength is most efficiently developed using external loads that challenge
the neuromuscular system

62. • Muscles don’t act in isolation
• Train movements not
muscles
• Address asymmetries and
imbalances
TRAINING HOLISTICALLY

63. • 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

64. EXERCISE SELECTION: STRENGTH

65. 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

66. 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 teachingexpertise, or athleteinexperience; the basicprincipals should still be
incorporated (externally
loaded, multi-joint, lower body
explosive movement)

67. EXERCISE SELECTION: POWER

68. Heavy-Low Rep vs. Light-High Rep

69. • 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

70. Bodyweight strength exercises are great for muscular endurance, work capacity,
strength maintenance and when facility / equipment access is limited

71. 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

72. RUNNING ECONOMY:
HOW STRENGTH & POWERTRAINING CAN
AFFECT ENDURANCE

73. • 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

74. •2.9% Improved Performance
•4.6% Improved Economy

75. 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

77. CORE?

78. Myth: Mind-numbing
reps of “abs” are the
best way to strengthen
the core

79. Myth: Mind-numbing
reps of “abs” are the
best way to strengthen
the core
Reality: The primary roleof the core iscontrolling flexion,extension and rotation

80. Myth: Mind-numbing
reps of “abs” are the
best way to strengthen
the core
Reality: Running &loaded exercises are atleast as beneficial
Reality: The primary roleof the core iscontrolling flexion,extension and rotation

81. Myth: Mind-numbing
reps of “abs” are the
best way to strengthen
the core
Reality: Running &loaded exercises are atleast as beneficial
Reality: Rotational &
anterior (back) exercises
must be incorporated
Reality: The primary roleof the core iscontrolling flexion,extension and rotation

82. • Refers to functional
capacity & positioning of
core of body
• Use static & dynamic
exercises
• Whole body movements
requiring mid-line
stabilization are
beneficial
Core Strength

83. 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

84. Core Training

85. Core Training

86. Rotten Core
Flexibility Training

87. ROLE OF FLEXIBILITY FOR SOCCER

89. •Stretching doesn’t reduce soreness
•Overstretching can MAKE you sore

90. •Stretching makes you weaker (acute)

91. •Stretching makes you slower (acute)
•More stretching = more slower

92. Too
Flexible?

93. Stretching May Not Decrease Injury

94. DANGER OF HYPERMOBILITY
Stewart&Burden,2004

95. DANGER OF HYPERMOBILITY
Stewart&Burden,2004
Due to the demands ofthe sport, soccer playersneed more flexibility thanother athletes but as isusually the case, toomuch is never good

96. YEARLY PLANNING

97. PLAN
AHEA

98. OFF-SEASONTRAINING:
PUT HAY INTHE BARN

99. UNDERSTAND THIS

100. IN-SEASONTRAINING

101. Use
common
sense!

102. IN-SEASONTRAINING
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

103. INJURY REDUCTION

104. Many Injuries are Preventable

105. 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)
oThigh 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%)
oThigh 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%)

106. INJURY CORRELATES
• Previous injury
• Aerobic fitness prior to season
• Asymmetries
• Flexibility deficiencies

107. Performance
PERFORMANCE & INJURY

108. PerformanceInjury Prevention
PERFORMANCE & INJURY

109. WARMUP

110. ROLE OFTHE WARMUP
• Ready the body and mind for practice / games:
• Increase core body temperature
• Improve performance
• Reduction of injury
• Psychologically, neurologically, physiologically prime
• Training stimulus?

111. WARMUP CONSIDERATIONS
• Timing
• Physical &Technical
• Practice vs. Games
• In-game sideline warmups
• General guidelines
• Duration

112. WARMUP EXAMPLE

113. PRE-MATCH PRIMER

114. ATHLETE MONITORING

115. SURVEYS
If you want to know....ask!

116. HEART RATE
• Heart rate is a great indicator of training
intensity
• Current technology allows longitudinal
tracking of every player on a team

117. GPS
Tracking

118. Time-Motion
Quantifying fitness values from practice & games

119. The Future is Here

121. HRV & OMEGA WAVE

122. 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

123. FIELDTESTING
• 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

124. PUTTING IT ALL
TOGETHER

125. MANAGING FATIGUE &
ENHANCING RECOVERY

127. Travel Stress

128. SLEEP &
REST

129. NUTRITION
• Daily
• Training
• Pre-training
• Post-training
• Games
• Pre-games
• Half-time
Man City “Nutrition Locker”

130. Teach lifestyle habits
Active recovery sessions?
Manual therapy
Cryo therapy
Facilitating
Recovery?

131. •Cold water immersion facilitates recovery
•But not for the reasons you think...

133. Fitness is more
than just running
and lifting

134. Fitness is more
than just running
and lifting
Manage fatigue &
player readiness

135. Fitness is more
than just running
and lifting
Manage fatigue &
player readiness
Plan, track,
monitor, repeat

136. Fitness is more
than just running
and lifting
Manage fatigue &
player readiness
Plan, track,
monitor, repeat
Smarter beats
harder any day

137. THANKS
@MIKEYOUNG
FITFORFUTBOL.COM
ELITETRACK.COM
ATHLETICLAB.COM
HPCSPORT.COM
MIKE@ATHLETICLAB.COM