This is a presentation by Mike Young, PhD. Dr. Young is the fitness coach for the Vancouver Whitecaps (MLS) and founder of HPC-Athletic Lab sport performance training and research center. The presentation details the physical demands of the sport of soccer and how to best train for them while managing fatigue. ***It appears many of the pictures and charts of the file did not convert well on slideshare. Please feel free to download the PDF for a more complete version.***

1. SOCCER FITNESS
A SCIENCE BASED APPROACH
Mike Young, PhD
Athletic Lab - Cary, NC
Vancouver Whitecaps - Vancouver, BC

2. Opening Thoughts
sume n othing
As
Question every
thing
“C ommon” sense?
Science is fu
ndamental

3. GA
ME
REQ
UIR
EM
EN
TS

4. FIT
NE
SS
TR
AIN
IN
G

5. I NG
PLANN
YEARLY

6. RE
DU
CI
NG
IN
JU
RY

7. AT
HL
ET
EM
O
NI
TO
RI
NG

8. FATIG
UE MA
NAG
EMEN
T

9. GAME REQUIREMENTS

10. REQUIREMENTS OF THE GAME
Technical

11. REQUIREMENTS OF THE GAME
Technical
Tactical

12. REQUIREMENTS OF THE GAME
Technical
Psychological Tactical

13. REQUIREMENTS OF THE GAME
Technical Physical
Psychological Tactical

14. REQUIREMENTS OF THE GAME
Technical Physical
Psychological Tactical

15. • Players cover average of 10-12km in a game (~6 miles)
• Game is 80-90 minutes of continuous activity
• 10-12km / 80-90 min = average pace of ~7km / hr
(roughly 13’ mile pace)

16. “Logical” conclusion....
run,
run,
run (slow & steady)
• Players cover average of 10-12km in a game (~6 miles)
• Game is 80-90 minutes of continuous activity
• 10-12km / 80-90 min = average pace of ~7km / hr
(roughly 13’ mile pace)

17. BU T. ...

18. Flaw of Averages

19. A’AM
TS ,M
HE FAC
JU STT

20. FITNESS DEMANDS
ANALYSIS
SOCCER P OF MOTOR ACTIV
LA ITIE YERS S OF
MARCIN A PROFESS
1
NDRZEJ
E WSKI, 1,2 IONAL
Faculty of
Methodolo JAN CHM
URA, 3 B
2
KKS Lech gy and Re EATA P
Poznan S.A creation, U LUTA, 1
Motor Acti ´ , Football C niversity S AND A
NDRZEJ
vity, Univ lub, Pozna chool of Ph KASPRZAK 2
ersity Scho n´, Poznan ysical Edu
ol of Physi ´, Poland; cation, Poz
cal Educati and 3Facu nan, Polan
on, Wrocła lty of Play d;
w, Poland ers’
ABSTRACT
Andrzejew
ski, M, Ch
of motor mura, J, P
activities luta, B, an tactical, a
of profess d Kasprza nd menta
Cond Re ional socc k, A. Analy Recently, l prepara
s 26(6): er players sis much atte tion from
study was 1481–14 . J Streng players p ntion has the playe
to determ 88, 2012 th been paid rs (23).
ine the dis —The obje ossessing to the sele
soccer pla tance cov ctive of th profiles, th proper an ction of
yers durin ered by p is us provid thropome
ized matc g matche rofessiona workouts ing for th tric and
h analysis s with the l that allow e possibil efficiency
system Am use of the players to ity of sys
France). K isco Pro Ò computer- mance. Th tematic
inematic e (version 1 e preparati achieve o
distance c xamination .0.2, Nice the impro on of a pla ptimum p
overed by included th , vement of yer is freq erfor-
31 players e specific of develop technical uently foc
Union of participati ation of th ing motor or tactical used on
European ng in 4 ma e abilities (2 skills at th
during the Football tches in th team sport ,3,17,22,27 e expense
200 Associatio e s, soccer a ). Lik
n ls

21. •Aerobic capacity
•Average intensit is EXTREME
LY impor tan
y approache t
•Mid-Fielder s r un s lactate thre
sh the most old
ANALYSIS
SOCCER P OF MOTOR ACTIV
LA ITIE YERS S OF
MARCIN A PROFESS
1
NDRZEJ
E WSKI, 1,2 IONAL
Faculty of
Methodolo JAN CHM
URA, 3 B
2
KKS Lech gy and Re EATA P
Poznan S.A creation, U LUTA, 1
Motor Acti ´ , Football C niversity S AND A
NDRZEJ
vity, Univ lub, Pozna chool of Ph KASPRZAK 2
ersity Scho n´, Poznan ysical Edu
ol of Physi ´, Poland; cation, Poz
cal Educati and 3Facu nan, Polan
on, Wrocła lty of Play d;
w, Poland ers’
ABSTRACT
Andrzejew
ski, M, Ch
of motor mura, J, P
activities luta, B, an tactical, a
of profess d Kasprza nd menta
Cond Re ional socc k, A. Analy Recently, l prepara
s 26(6): er players sis much atte tion from
study was 1481–14 . J Streng players p ntion has the playe
to determ 88, 2012 th been paid rs (23).
ine the dis —The obje ossessing to the sele
soccer pla tance cov ctive of th profiles, th proper an ction of
yers durin ered by p is us provid thropome
ized matc g matche rofessiona workouts ing for th tric and
h analysis s with the l that allow e possibil efficiency
system Am use of the players to ity of sys
France). K isco Pro Ò computer- mance. Th tematic
inematic e (version 1 e preparati achieve o
distance c xamination .0.2, Nice the impro on of a pla ptimum p
overed by included th , vement of yer is freq erfor-
31 players e specific of develop technical uently foc
Union of participati ation of th ing motor or tactical used on
European ng in 4 ma e abilities (2 skills at th
during the Football tches in th team sport ,3,17,22,27 e expense
200 Associatio e s, soccer a ). Lik
n ls

22. FITNESS DEMANDS
CCER
OM EN SO
F E LITE W E LEVE
LS
IES O ANC
CTIVIT RFORM
1
A
MATCH AT DIFFERENT PE 3 ND JENS B
L, A
ANGSB
O
KENDA
LD KIR ark;
ERS ONA gen, Denm Physical
2
ON, D
f Copenha
PLAY 1
HELENA
ANDERSS
gy, Unive
RUSTR
UP,
rsity o nce, Divis
ion of
uman Phy
siolo
Movemen
t Scie
TER K
1
tment of H 3 Center for Human
R, P E epar
MAGN I MOH Sciences, D eden;
xercise and Sport ¨rebro University, Sw na
1 stitute of E rth Caroli
In Sciences, O a, Chapel Hill, No
2 epartment
of Health arolin
D f North C yers have
apy, U niversity o CTION soccer pla
Ther I NTRODU f elite ,12,14–
aspects o n (1,2,10
he physical ly in me the
xtensive regarding
T
r- been studied e n exists ,
match pe informati
o yers (5,6,7
A BSTR ACT
ical dem
ands and
nd 15 18,22,2 5). Less omen soccer pla ower
the phys p-class a ands in w aerobic p
to study ineteen to ysical dem maximum ral
We soug
ht r players.
N
ompetitive ph ns (8) and ed in seve
en socce ped in c dimensio n determin e activity
of wom y videota ers 11,19,24).
Body
players ha
ve bee
formance individuall . The play ve examin
ed th
ers were performed of women tudies ha cus
high-level play lysis were espond- (6,8,1 1,23) me s e main fo
otion ana game corr dition, so owever, th be
and time-m 0 times in
a
top- studies. In
ad (2,24). H lieved to
matches, ity .1,30 total. The atch play hich is be

23. s er peer s
n s than les
tensity r u f a game
o re high in he end o
er s perform m wards t attacker s
-class play s temporarily & to an mid-fielder s &
•Top develop h
e
•Fatigu der s have lower wo r k rates t
•Defen
CCER
OM EN SO
F E LITE W E LEVE
LS
IES O ANC
CTIVIT RFORM
1
A
MATCH AT DIFFERENT PE 3 ND JENS B
L, A
ANGSB
O
KENDA
LD KIR ark;
ERS ONA gen, Denm Physical
2
ON, D
f Copenha
PLAY 1
HELENA
ANDERSS
gy, Unive
RUSTR
UP,
rsity o nce, Divis
ion of
uman Phy
siolo
Movemen
t Scie
TER K
1
tment of H 3 Center for Human
R, P E epar
MAGN I MOH Sciences, D eden;
xercise and Sport ¨rebro University, Sw na
1 stitute of E rth Caroli
In Sciences, O a, Chapel Hill, No
2 epartment
of Health arolin
D f North C yers have
apy, U niversity o CTION soccer pla
Ther I NTRODU f elite ,12,14–
aspects o n (1,2,10
he physical ly in me the
xtensive regarding
T
r- been studied e n exists ,
match pe informati
o yers (5,6,7
A BSTR ACT
ical dem
ands and
nd 15 18,22,2 5). Less omen soccer pla ower
the phys p-class a ands in w aerobic p
to study ineteen to ysical dem maximum ral
We soug
ht r players.
N
ompetitive ph ns (8) and ed in seve
en socce ped in c dimensio n determin e activity
of wom y videota ers 11,19,24).
Body
players ha
ve bee
formance individuall . The play ve examin
ed th
ers were performed of women tudies ha cus
high-level play lysis were espond- (6,8,1 1,23) me s e main fo
otion ana game corr dition, so owever, th be
and time-m 0 times in
a
top- studies. In
ad (2,24). H lieved to
matches, ity .1,30 total. The atch play hich is be

24. FITNESS DEMANDS

25. in
om inant powerful action
•Straight sprints are the most d r
decisive offensive s ituations in elite socce
en ts ending in goals are
•Most de cisive powerful movem
made without the ball

26. POSITIONAL DEMANDS
©Journal
of
http://www Sports Science and
.jssm.org Medicine
(2007) 6 , 63-70
Research
article
Physical d
emands o
f differen
Jonathan t positi on
1 Bloomfield 1
s in FA Premier L
Sports Ins , Remco P eague soc
titute of N olman a
Exercise S
cie
orthern Ir
ela
2
nd Peter cer
tute Cardif nce, The Universit nd, University of O'Donogh 3
ue
f, Cardiff, y of Hull, U
UK East Ridin lster, Northern Irela
g of York
shire, UK 3 nd, UK, 2 Departm
, School e
Abstract of Sport, U nt of Sport, Healt
niversity o h&
The purpo f Wales In
se sti-
of English of this study was to age, statu
Football A evaluate th re, body m
three diffe ss e recently id as
and strike
rent posit ociation (FA) Prem physical demands
ional clas ier Leagu entified be s and body mass in
r). sifications e tions sugg tween elite dex have
Bloomfield Computerised time (defender, soccer of es p
may be su ting that players of layers of different p n
bee
Movemen -motion v midfielder it pa os
positions able for the deman rticular size and sh i-
purposefu ide
l moveme t Classification w o-analysis using th
nt (PM) p as undert e (B ds ap
tional role loomfield et al., 20 of the various pla e
tion of PM erformed a
ment ( =
had a goo
d inter-tes by 55 pla ken on the appears to 05). In th ying
ter reliabil yers. is
0
performin .7277). Players sp ity strength Recogni- expenditu
re in a m have an influence respect, posi-
g PM. Po ent 40.6 ± of agree- atch, sug o
time spen sit 1
t sprinting ion had a significa 0.0% of the match
physiolog
ical and b gesting d n total energy
still (p < , running, nt influen enced by ioenergeti ifferent p
0.0 shu ce o play c requ hysical,

27. •Player s spent 48.7
directly forwa ± 9.2% of pu
rd rposeful mov
ement going
•726 ± 203 turns
•Upwards of 40% in a game
or slowly jogg of purposeful
ing movement is
spent walking
©Journal
of
http://www Sports Science and
.jssm.org Medicine
(2007) 6 , 63-70
Research
article
Physical d
emands o
f differen
Jonathan t positi on
1 Bloomfield 1
s in FA Premier L
Sports Ins , Remco P eague soc
titute of N olman a
Exercise S
cie
orthern Ir
ela
2
nd Peter cer
tute Cardif nce, The Universit nd, University of O'Donogh 3
ue
f, Cardiff, y of Hull, U
UK East Ridin lster, Northern Irela
g of York
shire, UK 3 nd, UK, 2 Departm
, School e
Abstract of Sport, U nt of Sport, Healt
niversity o h&
The purpo f Wales In
se sti-
of English of this study was to age, statu
Football A evaluate th re, body m
three diffe ss e recently id as
and strike
rent posit ociation (FA) Prem physical demands
ional clas ier Leagu entified be s and body mass in
r). sifications e tions sugg tween elite dex have
Bloomfield Computerised time (defender, soccer of es p
may be su ting that players of layers of different p n
bee
Movemen -motion v midfielder it pa os
positions able for the deman rticular size and sh i-
purposefu ide
l moveme t Classification w o-analysis using th
nt (PM) p as undert e (B ds ap
tional role loomfield et al., 20 of the various pla e
tion of PM erformed a
ment ( =
had a goo
d inter-tes by 55 pla ken on the appears to 05). In th ying
ter reliabil yers. is
0
performin .7277). Players sp ity strength Recogni- expenditu
re in a m have an influence respect, posi-
g PM. Po ent 40.6 ± of agree- atch, sug o
time spen sit 1
t sprinting ion had a significa 0.0% of the match
physiolog
ical and b gesting d n total energy
still (p < , running, nt influen enced by ioenergeti ifferent p
0.0 shu ce o play c requ hysical,

28. ATTACKER MLS FAPL nPC
Dist. Covered 10737 10715 11073
H.I. Dist Covered 1168 1090 1221
Season 2011 H.I. Dist Covered WP 705 672 751
PHYSICAL H.I. Dist Covered WOP 385 349 388
COMPARISON H.I. Dist Covered BOP
No. H.I. Activities
70
154
68
149
94
164
Sprint Dist. 375 325 383
HSR Dist 793 764 838
No. of Sprints 56 50 57
Recovery Time 39 40 36
LEFT MIDFIELD MLS FAPL nPC CENTRE MIDFIELD MLS FAPL nPC RIGHT MIDFIELD MLS FAPL nPC
Dist. Covered 11469 11361 11753 Dist. Covered 11631 11544 11850 Dist. Covered 11455 11514 11734
H.I. Dist Covered 1212 1305 1440 H.I. Dist Covered 1038 1114 1225 H.I. Dist Covered 1291 1352 1478
H.I. Dist Covered WP 653 701 741 H.I. Dist Covered WP 395 432 492 H.I. Dist Covered WP 673 715 771
H.I. Dist Covered WOP 473 529 584 H.I. Dist Covered WOP 581 626 650 H.I. Dist Covered WOP 538 556 591
H.I. Dist Covered BOP 76 74 114 H.I. Dist Covered BOP 55 56 80 H.I. Dist Covered BOP 76 79 114
No. H.I. Activities 168 178 193 No. H.I. Activities 166 169 184 No. H.I. Activities 173 183 195
Sprint Dist. 353 387 442 Sprint Dist. 255 287 320 Sprint Dist. 402 408 466
HSR Dist 859 918 998 HSR Dist 783 827 905 HSR Dist 888 944 1011
No. of Sprints 55 60 66 No. of Sprints 44 48 53 No. of Sprints 58 62 69
Recovery Time 35 33 30 Recovery Time 36 35 32 Recovery Time 34 32 30
LEFT BACK MLS FAPL nPC CENTRE BACK MLS FAPL nPC RIGHT BACK MLS FAPL nPC
Dist. Covered 10996 10741 11100 Dist. Covered 10299 10017 10420 Dist. Covered 11104 10690 11170
H.I. Dist Covered 1130 1114 1180 H.I. Dist Covered 784 715 823 H.I. Dist Covered 1122 1063 1283
H.I. Dist Covered WP 438 440 430 H.I. Dist Covered WP 165 144 165 H.I. Dist Covered WP 409 402 517
H.I. Dist Covered WOP 609 595 640 H.I. Dist Covered WOP 546 499 566 H.I. Dist Covered WOP 627 587 660
H.I. Dist Covered BOP 82 79 107 H.I. Dist Covered BOP 71 72 91 H.I. Dist Covered BOP 77 73 104
No. H.I. Activities 157 151 165 No. H.I. Activities 119 107 125 No. H.I. Activities 155 146 170
Sprint Dist. 331 341 356 Sprint Dist. 212 195 221 Sprint Dist. 339 315 407
HSR Dist 798 773 825 HSR Dist 571 520 602 HSR Dist 783 748 876
No. of Sprints 51 52 55 No. of Sprints 34 31 36 No. of Sprints 52 48 60
Recovery Time* 38 39 35 Recovery Time 50 56 48 Recovery Time 37 40 35
GOALKEEPER MLS FAPL nPC
Dist. Covered 5145 5168 5628
H.I. Dist Covered 69 69 84
No. H.I. Activities 14 14 17
Sprint Dist. 15 14 20
HSR Dist 54 55 64
Run Dist. 189 196 235
Jog Dist. 1125 1128 1343
Walk Dist. 3676 3684 3885
No. of Sprints 3 3 4

29. Conclusions...
Different positions may require
different levels & types of fitness
Aerobic demand of the sport is high
Anaerobic lactate component is less
than what many believe

30. Conclusions...
Linear sprinting is a HUGE
determinant of goal scoring
Speed without the ball may be a bigger
determinant of scoring ability than
speed with the ball

31. Conclusions...
The game is primarily
characterized as short bursts of
high intensity straight ahead
acceleration punctuated by
intermittent rest periods of very
low & moderate activity

32. Conclusions...
Due to the intermittent high
intensity efforts with insufficient
recovery, the sport can best be
classified as an alactic-aerobic
sport

33. plicati on?
Ap

34. POINTS OF TRAINING
EMPHASIS
Considerable emphasis should be given to developing:
Aerobic capacity
Alactic Anaerobic abilities (especially linear speed)
Limited (but beneficial) training should be done to
enhance anaerobic lactate capacity

35. Aerobic Capacity

36. Aerobic Capacity
Aerobic capa
city fuels the
ability to per
form repeate
high intensity d
efforts when
the rest inter
val between
efforts is insu
fficient for
complete rec
overy

37. ANAEROBIC ALACTIC ABILITIES
• Speed (especially linear)
• Power
• Strength

38. Quickness &
Agility?

39. A distinct but
related motor
pattern to
speed, power &
strength
Quickness &
Agility?

40. ANAEROBIC LACTIC
CAPACITY
VIE W
BRIEF RE
09, 4, 291-306
rformance, 20
and Pe
rts Ph ysiology
al of Spo
n al Journ .
Internatio etics, Inc
man Kin
ootball
Hu
© 2009
ty Train ing in F
High -Intensi ens Ban
gsb o
ini , an dJ
a nno Rampin c high-
arce llo Iaia, Erm e effects
of aerobi
emen-
F. M d pe rformanc t on impl
ogical an es insigh l mea-
ajo r physiol ll, and provid siologica
ws the m n footba and phy
is ar ticle revie ance training i ng. Analysis emanding
, and
Th ed-endur cal traini tically d .

41. threshold lay an
of lactate city may p
the fringe lactic capa
perate on anaerobic
• Player s o
n ot critical
• Although ppor t role
imp or tant su ing efficiency
• Grea t for train
VIE W
BRIEF RE
09, 4, 291-306
rformance, 20
and Pe
rts Ph ysiology
al of Spo
n al Journ .
Internatio etics, Inc
man Kin
ootball
Hu
© 2009
ty Train ing in F
High -Intensi ens Ban
gsb o
ini , an dJ
a nno Rampin c high-
arce llo Iaia, Erm e effects
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emen-
F. M d pe rformanc t on impl
ogical an es insigh l mea-
ajo r physiol ll, and provid siologica
ws the m n footba and phy
is ar ticle revie ance training i ng. Analysis emanding
, and
Th ed-endur cal traini tically d .

42. FITNESS TRAINING

43. AEROBIC FITNESS
• Intensity must be sufficiently low that you are training aerobic pathways
and not glycolytic
• Durations must be sufficiently long that you are providing an adequate
stimulus
• For non-continuous efforts, rest intervals must be appropriate to achieve
the desired outcome...too long or too short and you won’t provide the
desired stimulus

44. Aerobic Training
Guidelines
Continuous Method: Inter val Method:
Duration: 15-60 min Duration: 3-8 min /
inter val
Intensity: 70-85% of
max HR Reps: 3-5
Intensity: 85-95% of
max HR
Work:Rest Ratio: 1:0.5-3
Should be addressed in some manner 3-4x / week

45. Aerobic Training
Guidelines
The combination of games and standard
duration technical / tactical practices
may provide sufficient aerobic stimulus
Additional work is appropriate for
maintenance, remediation and during
critical training windows of the year (off-
season, long stretches w/o games, etc)

46. ANAEROBIC LACTIC
CAPACITY

47. Anaerobic Glycolytic
Training Guidelines
Will primarily be addressed through small sided games
and / or HIIT Methods
Interval Method: Repetition Method:
Duration: 15 - 60 sec Duration: 40 sec - 12 min
Intensity: 100-120% of Intensity: 95-105%
V02max V02max
Work:Rest ratio: 1:1-2 Work:Rest ratio: 1:3-5

48. SPEED!

49. SPEED TRAINING GUIDELINES
• Emphasize appropriate mechanics and maximal intensity
• Work : rest ratios = 1 : 20 - 40
• Rep lengths of 10-40m (~ 1 - 5 sec)
• Total volume should be constrained (160m - 300m)

50. SPEED TRAINING GUIDELINES
Adding changes of direction, start-stops,
turns, lateral movement, change of tempo,
jumps, headers, etc are all appropriate but
should not take away from the focal
point of developing linear speed

51. Repeat Sprint
Ability To be fit for soccer
you must be able to
sprint fast.
Repeatedly.
With minimal rest.

52. LIMITERS OF RSA
•Fatigue from repeat efforts is inversely correlated to initial sprint
performance
•Limitations in energy supply, which include energy available from
phosphocreatine hydrolysis, anaerobic glycolysis and oxidative
metabolism, and the intramuscular accumulation of metabolic by-
products, such as hydrogen ions are key factors in performance
decrement
•Neural factors (magnitude and strategy of recruitment) are
related to fatigue
•Stiffness regulation, hypoglycemia, muscle damage and
environmental conditions may also compromise repeat sprint ability
(Bishop et al, 2011)

53. TRAINING RSA
1. Include traditional sprint training to
improve an athlete’s capacity in a single
sprint effort
2. Some high intensity interval training is
beneficial to improve the athlete’s
ability to recover between sprint
efforts.
(Bishop et al, 2011)

54. RSA Training Guidelines
RSA is addressed indirectly through other training
methods but specific training is also recommended
Intensity: 95-100%
Reps: 10-30m
Volume: <300m total
Work:Rest Ratio: 1:5-10
Frequency: 1-2x / week

55. AGILITY & QUICKNESS?

56. Small Sided Games!
Can be a sport-specific means of addressing aerobic,
anaerobic, and / or anaerobic alactic abilities while
simultaneously working on technical & technical skills
Stimulus will depend on the following variables:
Rest inter val bet ween games
Players involved
Field size & dimensions
Duration of games
Restrictions

57. STRENGTH &
POWER

58. “Do I really need to lift?”

59. “Do I really need to lift?”
“...there is sufficient evidence for
strength training programs to
continue to be an integral part of
athletic preparation in team sports.”

60. Benefits of Strength Training
Enhances acceleration
Reduces likelihood for injury
Enhances power (jumping, change of direction, etc)
Improves running economy

61. Maximal strength is most efficiently developed using external loads that challenge
the neuromuscular system

62. TRAINING HOLISTICALLY
• Muscles don’t act in isolation
• Train movements not
muscles
• Address asymmetries and
imbalances

63. BASIC GUIDELINES
• Multi-joint exercises through complete ranges of
motion
• Forstrength & power, lower rep ranges, higher
loads, and moderate volumes are suggested
• Forhypertrophy, moderate reps and load with
higher volume is suggested

64. EXERCISE SELECTION: STRENGTH

65. POWER DEVELOPMENT
Exercise Absolute Power (Watts)
100kg Male 75kg Female
Bench Press 300
Back Squat 1100
Deadlift 1100
Snatch 3000 1750
Snatch 2nd Pull 5500 2900
Clean 2950 1750
Clean 2nd Pull 5500 2650
Jerk 5400 2600
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity

66. POWER DEVELOPMENT
Exercise Absolute Power (Watts)
100kg Male 75kg Female
Even if
Bench Press 300 use of O
inappro lympic
Back Squat 1100 priate d lifts are
equipm ue to la
Deadlift 1100 ent, low ck of
exper ti teachin
Snatch 3000 se, or a g1750
inexper t
Snatch 2nd Pull ience; t hlete 2900
p5500 ipa
rinc l he basi
c 1750
incorpo s shoul
Clean 2950 d still b
loaded, rated ( e
Clean 2nd Pull 5500
multi-jo externa 2650
Jerk explosi int, low lly 2600
5400
ve mov er body
ement)
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity

67. EXERCISE SELECTION: POWER

68. Heavy-Low Rep vs. Light-High Rep

69. Weight Training
Guidelines
• 1-3x/ week
• Short but intense workouts
• 20-40 minutes per session is sufficient
• High load / low rep and / or explosive
emphasis
• Train the entire body
• Use appropriate rest intervals

70. Bodyweight strength exercises are great for muscular endurance, work capacity,
strength maintenance and when facility / equipment access is limited

71. Plyometrics
Intensity is directly related
to vertical displacement and
points of contact (1 leg vs 2)
Can and should occasionally
be mixed in with running
Quality rather than quantity
is important
Appropriate mechanics are
critical

72. RUNNING ECONOMY:
HOW STRENGTH & POWER TRAINING CAN
AFFECT ENDURANCE

73. MECHANISMS OF BENEFIT
• Running economy is a result of enhanced neuromuscular
characteristics like improved muscle power development and
more efficient use of stored elastic energy
• Resistance training using heavier loads or explosive
movements improves muscle power and enhances the ability
to store and use elastic energy

74. •2.9% Impr
•4.6% Impr oved Per
formanc
oved Eco e
no my

75. Evidence Supporting Evidence Refuting
Resistance Training Resistance Training
• K Stkren, J Helgerud, E Stka, and J
Hoff. Maximal Strength Training
Improves Running Economy in
Distance Runners. MSSE 2008
• G Millet, B Jaouen, F Borrani, and R
Candau. Effects of concurrent
endurance and strength training on
running economy and VO2 kinetics.
MSSE 2002.
• J Esteve-Lanao, M Rhea, S Fleck,
and A Lucia. Running Specific
Periodized Strength Training
Attenuates Loss of Stride Length
during intense Endurance Running.
JSCR 2008.
• And MUCH MORE

77. CORE?

78. d -numbing
Myth: Min e
ab s” are th
reps of “
s trengthen
be st way to
the core

79. d -numbing
Myth: Min e
ab s” are th
reps of “
s trengthen
be st way to
the core
Reality:
The prim
ary role
of the c
ore is
controll
ing flexi
extensio on,
n and ro
tation

80. d -numbing
Myth: Min e
ab s” are th Reality: R
reps of “ unning &
s trengthen loaded exe
be st way to rcises are
at
the core least as b
eneficial
Reality:
The prim
ary role
of the c
ore is
controll
ing flexi
extensio on,
n and ro
tation

81. d -numbing
Myth: Min e
ab s” are th Reality: R
reps of “ unning &
s trengthen loaded exe
be st way to rcises are
at
the core least as b
eneficial
Reality:
The prim
ary role
of the c ta tional &
ore is
Real ity: Ro
controll x ercises
ing flexi ( back) e
extensio
n and ro
on, a nterior rporated
tation must be inco

82. Core Strength
• Refers to functional
capacity & positioning of
core of body
• Use static & dynamic
exercises
• Whole body movements
requiring mid-line
stabilization are
beneficial

83. Activity of trunk muscles during squats and pulls from
the floor (dead lifts) is greater or equal to that
produced with many common stability ball exercises.
Journal of Strength & Conditioning Research, Volume 22, Issue 1, Pages 95-102, 2008.
Trunk Muscle Activity During Stability Ball and Free Weight Exercises: Nuzzo, McCaulley,
Cormie, Cavill, and McBride

84. Core Training

85. Core Training

86. Flexibil
ity Tra
Rotten Core ining

87. ROLE OF FLEXIBILITY FOR SOCCER

89. e soreness
esn’t reduc ou sore
etching do an MAKE y
•Str
•Over stretching c

90. •Stretching makes
you weaker (a
cute)

91. ching makes you s lower (acute)
•Stret g = more slower
•More stretchin

92. le?
xib
Fle
o
To

93. Stretching May Not Decrease Injury

94. Stewart & Burden, 2004
DANGER OF HYPERMOBILITY

95. Due to t
he dema
the spor nds of
Stewart & Burden, 2004
t, socce
need mo r players
re flexibi
other at lity than
hletes b
usually t ut as is
he case
much is , too
never go
od
DANGER OF HYPERMOBILITY

96. YEARLY PLANNING

97. PL AN
AH EA

98. OFF-SEASON TRAINING:
PUT HAY IN THE BARN

99. UNDERSTAND THIS

100. IN-SEASON TRAINING

101. Use
common
sense!

102. IN-SEASON TRAINING
CONSIDERATIONS
• Pre-game training for those not selected
• Post-game training for bench players who see minimal or no
time
• Maintaining fitness while minimizing likelihood for soreness and
fatigue

103. INJURY REDUCTION

104. Many Injuries are Preventable

105. INJURY DATA
Here is what the latest research tells us regarding what types of soccer injuries occur:
Most common boys’ injuries:
o Ankle sprains (16.5% of all boys’ injuries)
o Thigh and upper leg strains (10.3%)
o Concussions (9.3%)
Most common girls’ injuries:
o Ankle sprains (20.8% of all girls’ injuries)
o Concussions (12.0%)
o Knee sprains (10.6%)
o Thigh and upper leg strains (9.6%)
Amount of time lost following injury:
o Less than one week (55.0% of all injuries)
o One to three weeks (28.6%)
o More than three weeks (16.4%)

106. INJURY CORRELATES
• Previous injury
• Aerobic fitness prior to season
• Asymmetries
• Flexibility deficiencies

107. PERFORMANCE & INJURY
Performance

108. PERFORMANCE & INJURY
Performance
Injury Prevention

109. WARMUP

110. ROLE OF THE WARMUP
• Ready the body and mind for practice / games:
• Increase core body temperature
• Improve performance
• Reduction of injury
• Psychologically, neurologically, physiologically prime
• Training stimulus?

111. WARMUP CONSIDERATIONS
• Timing
• Physical & Technical
• Practice vs. Games
• In-game sideline warmups
• General guidelines
• Duration

112. WARMUP EXAMPLE

113. PRE-MATCH PRIMER

114. ATHLETE MONITORING

115. SURVEYS
If you want to know....ask!

116. HEART RATE
• Heart rate is a great indicator of training
intensity
• Current technology allows longitudinal
tracking of every player on a team

117. S ng
P i
G k
r ac
T

118. Time-Motion
Quantifying fitness values from practice & games

119. The Future is Here

121. HRV & OMEGA WAVE

122. Field tests are the most ‘real-world’ and pragmatic means of assessing
readiness but may be logistically difficult to incorporate on a frequent and regular

123. FIELD TESTING
• Aerobic: Bleep, Yo-Yo1 & 2, XC Runs, Cooper test, etc
• Agility: Arrow head, Illinois, Pro-Agility, etc
• Speed: 10m, 20m, 30m, 40m
• Repeat Sprint Ability: 6 x 30m w/ 30 sec rest, etc
• Strength: weight room and body weight
• Power: power output, vertical jump, etc

124. PUTTING IT ALL
TOGETHER

125. MANAGING FATIGUE &
ENHANCING RECOVERY

127. Tra
vel
Str
ess

128. SLEEP &
REST

129. NUTRITION
• Daily
• Training
• Pre-training
• Post-training
• Games
• Pre-games
Man City “Nutrition Locker” • Half-time

130. Facilitating
Recovery?
Teach lifestyle habits
Active recovery sessions?
Manual therapy
Cryo therapy

131. facilitates recover y
•Cold water immer sion
•But not for the reasons you think...

133. Fitness is more
th an just running
and lifting

134. Fitness is more
th an just running
and lifting
Manage fatigue &
player readiness

135. Fitness is more
th an just running
and lifting
Manage fatigue &
player readiness
Plan, track,
monitor, repeat

136. Fitness is more
th an just running
and lifting
Manage fatigue &
player readiness Smarter beat
s
harder any d
ay
Plan, track,
monitor, repeat

137. @MIKEYOUNG
FITFORFUTBOL.COM
ELITETRACK.COM
ATHLETICLAB.COM
HPCSPORT.COM
MIKE@ATHLETICLAB.COM THANKS