Table of contentsIntroductionRequired training for a football playerAerobic trainingStrength trainingFlexibilityIntroductionFootball is generally a 90-minute game, consisting of 2 halves, each lasting 45 minutes with many shorter adaptations of the game played in schools and for leisure, for example the Goro Cup and indoor football. Football is a high-intensity sport and exercise that involves both aerobic and anaerobic fitness. Football uses two types of energy systems, the Alactacid system and the aerobic system mainly as well as the lactic acid system. The Alactacid system is used during short, precise sprints in football, explosive bursts on and off the ball. Say no to plagiarism. Get a tailor-made essay on “Why violent video games should not be banned”?Get the original essayEnergy is supplied for the first few seconds by ATP in the muscles, and then until about 15 seconds, the system ATP/PC is used. The lactic acid system is used to quickly move up and down the field, both on defense and offense during periods of non-stop play that require intense running for 2-3 minutes. The aerobic system is then used for jogging and continuous movement for extended periods in order to reposition during play. It seems reasonable to think that these three systems will be used consistently by all eleven players on the field. this is not the case. Depending on the players on the field, the degree of use of these systems can be completely different. For a midfielder, the aerobic system will be used for long periods of the match, so glycogen stores must be higher and the athlete must have good aerobic fitness. For forwards and wingers, the alactacid system will be used most for those short sharp bursts during play, and wingers will also need a strong lactic acid system to get up and down the wing in order to defend and to attack. Defenders and goalkeepers will use considerably less of all 3 systems, with goalkeepers sometimes needing short sharp bursts, and defenders usually jogging and walking until a sharp burst is needed to prevent a player to score. Offensive players will have much higher run percentages, these bursts rely on the ATP-PC system. Midfielders will have higher percentages of jogging, but for prolonged periods and will therefore rely on the aerobic system for much of the match. body. The continued use and development of skills necessary for soccer improves important soccer skills like agility to distinguish elite athletes from average players. Specificity – Sport, position and skill specific training should be used in order to improve an athlete's skills. performance. Fortunately, football offers a specific range and depth of training in order to achieve the desired result from training. Reversibility – An athlete can lose skills due to inactivity, this is called reversibility. Adaptations made following training are only maintained if training continues at the levels necessary to improve. If an athlete experiences an interruption in football training due to an injury, it may result in reversibility. This leads to a warm-up and cool-down. Warm-up and Cool-down – Warm-up and cool-down are very important in keeping an athlete on the football field andDon't miss valuable time to improve. Warming up is very popular in football because it allows players to prepare physically and mentally. A good warm-up reduces injuries and can increase performance on the field. Football warm-ups are typically used to stimulate circulation and pumping of blood in your body, which includes sport-specific exercises and movements, such as a mini-game or passing the ball in lines. Flexibility is also part of the warm-up with static stretches and also stretches in lines running to a cone and then running back. Cooldown can help with recovery and injury prevention. This usually involves low-intensity activity to help the heart rate return to resting heart rate. Training thresholds are the level of intensity needed to stress the body enough to cause adaptation or improvement in performance and are very important in improving a footballer's performance. Training that is not intense enough will cause the player to plateau and too intense will cause the athlete to become fatigued. The aerobic threshold, the point at which anaerobic energy pathways begin to function, is estimated to be approximately 65% ​​of maximum heart rate. This is about 40 beats less than the anaerobic threshold. Maximum oxygen consumption, better known as VO2 max, is one of the most popular indices among endurance athletes. VO2 Max refers to the amount of oxygen your body can consume during maximum exercise. This is measured in liters per minute per kilogram of body weight. The air we breathe contains a defined amount of oxygen. Obviously, the higher the Vo2, the more air is available and potentially the more endurance and work rate your player will have. Training thresholds should be optimized and modified throughout a season, continually increasing intensity at a slow pace as players become fitter over the course of the season in order to develop the fitness of these players. football players, which is crucial to improve the performance of an individual player. Variety – There are many varieties in football, and it is important to apply these different skills to improve multiple areas of the game and mix them up to ensure the player or team does not get bored. The variety of example exercises include: dribbling in tight spaces and body and ball control. A multitude of games 1 on 1 attacker against defender, 2 on 2, etc. Passing and kicking techniques and specific exercises. shooting, quick footwork, fitness, crossing and heading drills. Progressive Overload – Progressive overload allows athletes to continually improve throughout the training season. Overloading must be applied for performance to improve. A coach must adapt drills to continually improve performance through modifications and adaptations to specific soccer drills. There is a delicate balance an athlete must strike between training, preparing for a football match and recovering. Coaches and athletes need to understand that there are different types of training specifically designed to develop aerobic capacity, strength and flexibility. Peak performance can be achieved in soccer with a combination of these elements and recovery. Aerobic Training The two most commonly used training methods for football to develop aerobic fitness are training byintervals, the Fartlek and the circuit. Interval training - The division of training into sets and repetitions is used. For track athletes, especially sprinters, this type of training can transfer to a soccer player who wants to run faster or increase their endurance. A football player can already perform high-intensity shuttles separated by short recoveries to improve their speed endurance. This may also have the added benefit of boosting your aerobic system, as much research has shown that the best way to increase your VO2max (an index of aerobic capacity) is to train at an intensity near or above VO2max . Keeping in mind the demands of the sport, the coach must carefully consider and balance each of the three key aspects of the session: intensity, duration and recovery. Each of these elements can combine to understand which energy system is used to provide the majority of energy to the muscles used during the session. Fast sprinting is only one aspect of football, and it may also be necessary to schedule a session dedicated to the ability to repeat sprints in rapid succession. This will require a different type of split session as the player works on the recovery aspect. Here the player must reduce the recovery between bursts so that the work is repeated before the HEPs (high energy phosphates) fully return to resting levels. Such activity requires a greater contribution from glycolysis, a different energy pathway that breaks down carbohydrates, producing ATP very quickly. A series of such sessions may well improve not only lactate tolerance, but also the time required to replenish HEP stores, which should improve football fitness. Fartlek training - Another type of session can work on both of these aspects as well as the oxidative system. Although it is not a structured interval session divided into repetitions and sets like those already described, the "fartlek", mixing fast and slow work, can be of immense benefit to those who practice field sports. The session should not be limited to running, but also jogging and walking to meet the demands of the sport. After all, no football player runs for the entire 90 minutes of a match – the pace is varied. Likewise, the direction of work does not always have to be direct. This may be important for the track runner who must cover the terrain as quickly as possible in one direction, but the game player must move forward, backward and from side to side. When starting a fartlek workout, you should first think about the goals of the session before you burn out and make sure the session is specific to the demands of your sport in terms of intensity, duration and volume. You should also think carefully about the mode and duration of recovery. Circuit Training – Circuit training is a great way to build both strength and endurance. Circuit training uses a group of strength exercises (usually six to ten or more) that are performed sequentially (one exercise after another). Each exercise is performed for a specified number of repetitions or for a prescribed period of time before moving on to the next exercise. The exercises in each circuit are separated by brief timed rest intervals, and each circuit is separated by a longer rest period. The total number of circuits completed in a workout can vary from two to six depending on your training level (beginner, intermediate or advanced), your period.