CCLFC Training Programme

Training programme September – October 2005

• The bulk of your training is your responsibility!
• A player who can run hard and fast from end to end for the full 90 minutes of a match and has basic soccer skills is a valuable asset to any team.
• High intensity interval training develops this ability!

Aerobic endurance drills with ball (high intensity interval training)

• If you don’t have access to a sports hall/pitch or you have an injury (e.g. knee/ankle ligaments) that will be aggravated by lateral movements see the aerobic endurance drills without ball section below.

• Penalty area/sports hall etc.
  • From start run ball to cones (A).
  • Dribble in and out of cones.
  • Run ball to next cones (B).
  • Make sharp turns through cones.
  • Run ball to start
• Warm up. 3 minutes hard (HR ~90 % maximum). Jog 3 minutes, don’t stop. x 5. Cool down
• No cones? START to A = corner of penalty area to far side of goalmouth. Dribble from goalmouth to corner of penalty area. Run ball along side of penalty area to B. Sharp turns from B along length of penalty area from edge of area to level with penalty spot.

• Penalty area/sports hall etc.
  • From start run with ball around cones (A).
  • Run ball to B, keep ball in air while going around cones.
  • Run ball to C, tap ball from left foot to right foot while going around cones.
  • Run ball to D, roll ball sideways with sole of foot while going around cones.
  • Run ball to start
• Warm up. 3 minutes hard (HR ~90 % maximum). Jog 3 minutes, don’t stop. x 5. Cool down
• No cones? A, B, C, D = corners of penalty area.

Aerobic endurance drills without ball (high intensity interval training)

• This form of interval training is less soccer specific as it is straight line running, e.g. on gym treadmill or on roads/around parkland. However it is still highly effective at developing aerobic endurance and may be suitable for players returning from injury – do consult your physiotherapist about when this can form an appropriate part of your rehabilitation!
• Warm up. Run 3 minutes hard (HR ~90 % maximum). Jog 3 minutes. x 5. Cool down

Easy aerobic training

• Jog 15 minutes (run with ball?)
• 5 x 30 metre “strides”, jog back recovery
• Strides are fast relaxed running

Recovery

• Swim/cycle ~30 minutes easy. Can also consider rowing machine or cross trainer in gym. Avoid high impact activities, e.g. running!
• Stretch after training.

Heart rate?

• Match play intensity is about 90% (0.9) of maximum heart rate; therefore high intensity interval training sessions should be at about this intensity too in order to be effective, i.e. getting you fitter.
• If you don’t have a heart rate monitor you can check your heart rate after each interval at the radial artery (wrist) or carotid artery (neck).
• Count the beats for 10 seconds and multiply by 6 for beats per minute.
• Maximum heart rate (MHR) is about 220 b.min-1 minus your age.
  • e.g. a 20 year old player will have a MHR of ~200 (220-20 = 200)
  • 200 x 0.9 = 180 b.min-1