programs
 

anaerobic programs

introduction

These sessions are guides and as players or coaches you can either use them as outlined, or adapt them to follow your own requirements.

This anaerobic phase requires, intense effort on the running/sprint part and usually a jog recovery. Each run is not flat out, as this would prevent you from jogging the recovery and running another repetition. For a definition on fitness and anaerobic means, take a look at the fitness page.

This phase should start once some base endurance sessions have been completed, 6-8 weeks will give you a good foundation on which to start these more intense sessions. These sessions can be done on their own or at the start of a soccer session, remembering to always have a good warm up.

For all fitness sessions during this phase, the effort needs to be greater than with the previous phases, with more time given to the recovery phase, in order to maintain quality.

Following the warm up, each session will take between 5 and 15 minutes.

examples

All sessions should begin with:

  • 5 mins light jog
  • 5 mins stretching
  • 5 mins fast jog/easy run

    Follow all conditioning sessions with some light jogging before they begin soccer specific sessions. Make sure you finish all sessions with slow jog and stretching.

    S2A

    Pyramid Run

    sprint for period, jog 30 seconds recovery

  • 10/11s – 5, 10, 15, 20, 15, 10, 5
  • 13/14 - 5, 10, 15, 20, 25, 20, 15, 10, 5
  • 15/17 - 5, 10, 15, 20, 25, 30, 25, 20, 15, 10, 5
    Repeat 3 times. 2 mins walk, 1 mins jog mins walk between sets

    eg. sprint for 5 seconds, jog 30 seconds, sprint for 10 seconds, jog for 30 seconds etc.

    S2B

    Shuttle Runs

    Place cones at distances of 10, 20, 30, 40 metres

    Sprint to cone 1, turn, run to start, turn, run to cone 2 etc. At the end cone, 3 mins walk recovery

  • 11/12s – 2 sets
  • 14/15s – 3 sets
  • 15/17s – 4 sets

    S2C

    Intervals

    Split pitch length into 3 sections – middle section about 20 meters.

    Players fast run (not quite sprint) run hard for first section, ease off middle section and then sprint hard 3rd section.

    walk across 30 meters and repeat.

  • 11/12 – 3 circuits – 3 mins walk – 2 circuits
  • 13/14 – 3 circuits – 3 mins walk – 3 circuits
  • 15/17 – 3 circuits – 3 mins walk – 4 circuits

    S2D

    Hills 1

    Find a grass hill that's not too steep, that will allow you to run at a fairly fast pace (not sprint) for around 30 seconds. The idea is that you try to consistently run up the hill in roughly the same time for each repetition and then jog the recovery in a minute.

    Its important that you work hard on the recovery as well as up the hill.

  • 11/12 – 6 hills – 30 seconds up, 60 seconds jog back recovery
  • 13/14 – 8 hills – 30 seconds up, 60 seconds jog back recovery
  • 15/17 – 10 hills – 30 seconds up, 60 seconds jog back recovery

    S2E

    Hills 2

    This session requires a steeper grass hill (if possible). One that allows you to sprint up for 20 seconds. Place a target cone on the hill that will allow each run to be around 20-25 seconds. The recovery is 90 seconds walk/job recovery. They key here is intensity on the up phase, if the recovery does not allow the quality to continue on each hill run, then allow a longer recovery.

    Its important that you work hard on the recovery as well as up the hill.

  • 11/12 – 5 hills – 20-25 seconds up, 90 seconds walk/jog back recovery
  • 13/14 – 6 hills – 20-25 seconds up, 90 seconds walk/jog back recovery
  • 15/17 – 8 hills – 20-25 seconds up, 90 seconds walk/jog back recovery

    S2F

    Acceleration intervals

    This is a good session for mid-fielders and those requiring speed endurance training. Mark out 4 sections of a field, approximately 25 metres apart. Split your players into two groups, one group rests, while the other group trains. The players jog the first 25m, stride (75% effort) the second 25m, sprint the third 25m, then walk the last 25m. Then turn around and do the same, that would be two repitions. Key factor here is that each sprint is a true sprint and that the turn around is quick.

  • 11/12s – 3 sets of 4 repititions
  • 14/15s – 3 sets of 6 repititions
  • 15/17s – 4 sets of 6 repititions.