Strength
• .
Power
•.
Speed (and agility)
•.
Flexibility
• .
.
Table 1: Fitness components for soccer.
Physiologist have known for a long time that the body operates through different types of energy systems. For example, strikers require shorter bursts of higher intensity effort while midfield players need more prolonged effort often at a slightly lower intensity. The three main energy systems are summarized in Table 2. From this you will see that CR fitness is associated with aerobic energy system. Thus the minimum criteria each player needs to achieve this aerobic cardiorespiratory training is summarized in Table 3. On top of this, each player also needs to develop strength and power training, briefly summarized in Table 4 (Dr. Stuart, B., 1995, p. 52-64). All this information is vital in preparing a soccer player's diet. .
Energy system 1 2 3.
Duration 0 - 15 secs 15secs - 2 mins Over 2 mins.
Technical Term ATP-PC system LA (lactic acid) Aerobic system.
Description Strength, power.
Speed Short-term muscular endurance Long term muscular.
endurance and aerobic.
activity.
Soccer Activities Short Sprint.
for ball Continuous.
Attack Prolonged "open play-;.
recovery between plays.
Table 2: The main energy systems and their practical meaning in soccer.
FITT Component Minimum Criteria.
Frequency 3 times per week.
Intensity Elevated heart rate between 60-90% of maximum, or .
220-(age+25) beats per minute.
Time 20 minutes.
Type (of exercise) Gross body exercise, such as running, swimming, cycling.
Table 3: The FITT principle applied to aerobic cardiorespiratory training.
Time (phase) Preparation.
(off season) Pre-competitive.
(pre-season) Competitive.
(during season).
Emphasis Strength Power Power Maintenance.
Loading (intensity) High High Medium.
Exercise Mainly General General plus some competition specific Mainly specific and competition specific.