football specific endurance training by dr paul balsom by dr paul balsom balsom – thessaloniki...
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FOOTBALL SPECIFIC ENDURANCE TRAININGFOOTBALL SPECIFIC ENDURANCE TRAINING
By Dr PaulBalsomBy Dr PaulBalsom
Balsom – Thessaloniki 2002-05-10
endurance training can be made football specific by using drills with the ball
ObjectivesObjectives
Balsom – Thessaloniki 2002-05-10
Activity profiles of playing football
Energy demands of football
Football specific endurance
Heart rate monitors and football
Small-sided games
Balsom – Thessaloniki 2002-05-10
Understanding the physical demands of the game,
(and variables which affect them),
is essential for the development of
football specific fitness training programmes
• Coaches, Players, Fitness Trainers, Medical Team
Activity profiles of playing football
Balsom – Thessaloniki 2002-05-10
Summary
very short periods (<10 sec)
of very high intensity exercise
performed repeatedly over a long period of time
=
High Intensity Intermittent Exercise
=A very physically demanding form of exercise
Balsom – Thessaloniki 2002-05-10
When playing football large amounts of energy are produced simultaneously via
both aerobic and anaerobic pathways
Balsom – Thessaloniki 2002-05-10
Repeated ”overground” sprints
Balsom – Thessaloniki 2002-05-10
Performance
Balsom – Thessaloniki 2002-05-10
Main aims of football specific endurance training
Minimize the time for recovery between bouts
of high intensity exercise
Reduce the potential effects of fatigue on physical, technical, tactical and mental
aspects of performance
Balsom – Thessaloniki 2002-05-10
CENTRAL-heart-lungs-hemoglobin-blood vol
LOCAL-muscle mass-enzyme activity-fibre type-cappilaries-mitochondria
Central capacity to
pump out blood and thus oxygen to the
working muscles
Local
ability of the muscles to utilize
oxygen
Physiological effects of endurance training
Balsom – Thessaloniki 2002-05-10
players need to be both explosive & “endurable”
Explosive or Endurable?
training to develop explosive characteristics and long periods of endurance training are in conflict with regards to local muscle adaptations
Balsom – Thessaloniki 2002-05-10
The major part of endurance training for in football
should consist of high intensity intermittent exercise
and be performed with the ball
Balsom – Thessaloniki 2002-05-10
Intermittent ”high” intensity endurance training- heart rates 85-95 % of max (avg 90%) - work periods 2 to 4 minutes
Training should consist of:
Intermittent ”moderate” intensity endurance training- heart rates 75-85 % of max (avg 80+%)- work period(s) > 10 minutes
Intermittent ”low” intensity endurance training- heart rates < 75 % of max - work periods ”long” = recovery training
Balsom – Thessaloniki 2002-05-10
this form of training provides greater motivation for the players compared to running without the ball
players develop technical and tactical skills under conditions similar to those encountered in a match
Advantages of training with the ball
the specific muscle groups used in football are trained
Balsom – Thessaloniki 2002-05-10
Jens Bangsbo’s Doctoral Dissertation 1994
Relationship - heart rate & exercise intensity
An increase in exercise intensity is reflected by a linear increase in heart rate and oxygen uptake
Balsom – Thessaloniki 2002-05-10
Precision Performance SoftwarePPP3.0 Team Edition
Balsom – Thessaloniki 2002-05-10
Why Heart Rate Monitors? An invaluable coaching tool to help:
monitor physical loading of individual players during
drills with ball, give feedback to players and coach quantify intensity of ”all” training for all players educate Players, Coaches and Medical staff ”active recovery” - train with low intensity monitor exercise intensity during rehabilitation
(e.g. wet vest, resistance running, cycle ergometry)
Balsom – Thessaloniki 2002-05-10
Small-sided games are very
football specific and can be used to
maintain or improve football specific
endurance capacity
Balsom – Thessaloniki 2002-05-10
A scientific study
Balsom – Thessaloniki 2002-05-10
Organizational factors which can influence exercise intensity and technical/tactical demands
Small-Sided Games
number of players duration of work and rest periods size of playing area playing rules method of scoring a goal availability of balls target heart rates [HRM]
Balsom – Thessaloniki 2002-05-10