CONTENTS
Tips for
Soccer


What's
New?


About
Site's
Author


Coaching
Philosophy


Sport
Officials


Skills
Assessment


Setting
Goals


Sport
Parenting


Soccer
Violence


Team
Dynamics


Player
Development


Fun-
damentals


Getting
Ready


Ideas for
Practice


Lead-up
Games


Endurance

Flexibility

Nutritional
Principles


Positive
Discipline


Safety
Tips


The Laws
of Soccer


Book
Reviews


Related
Links


PC
Terms


FAQs
Tips for Soccer Moms and Dads
Health & Skill-Related Fitness

Soccer Endurance (Aerobic Fitness)

If one were to engage in only one type of training, then exercise that develops cardiovascular or circulorespiratory endurance would be the best choice. Activities such as walking, swimming or distance running, or team sports such as soccer, team handball or lacrosse, involve the large muscle groups of the body in continuous, submaximal contraction, and thus constitute an effective exercise mode for the buildup and maintenance of aerobic fitness. Team handball and cross country running are excellent activities for either pre-season buildup, or off-season maintenance of soccer fitness. Interval training and endurance running are excellent modes of exercise for the consolidation of a powerful combination of aerobic and anaerobic game related fitness.

The Intensity of Training

Of the three interrelated training factors (frequency, intensity, and duration), intensity is the most critical to improvement of cardiovascular endurance. Intensity of training can be expressed (1) as expended energy in calories or joules units, (2) percentage of max VO2, (3) as a specific heart rate (HR) or some percentage of one's maximal HR, (4) in terms of multiples of resting metabolic rate (METs) required to accomplish a certain task. Exercise HR is the most practical means of assessing and understanding the intensity of training. The equivalent of about 50% to 55% of max VO2, or about 60-70% of the max. exercise HR generally represents 18-25 year olds' threshold intensity for training improvement.

According to The American College of Sports Medicine, cardiovascular endurance may improve by the use of an exercise program that includes at least three 20 to 30 min. weekly sessions of sufficient strenuousness to burn about 240-360 Kcal. This may be achieved, for example, by an individual who weighs 170 lbs and swims fast crawl for 20-30 min., or by someone who weighs 145 lbs and runs cross-country at an 8 min/mile pace for 16-24 min. (thus covering a distance of 2-3 miles). As the level of aerobic capacity increases so does the level of the threshold intensity for training improvement. Therefore, for further buildup of soccer endurance both pace and distance of training would have to be increased.

DETERMINATION OF TARGET HEART RATE FOR TRAINING*
  • Predicted maximum HR = 220- age (use actual HR if known)
  • Establish the average resting HR by taking three one minute Resting HR counts on three different days (first thing before getting out of bed).
  • HR Reserve = Predicted Max. HR minus resting HR.
  • Establish desired intensity (50 - 85% of HR reserve).
  • Multiply the Reserve HR value by your desired intensity value (e.g., 0.65 or 65/100) and add your resting HR value.

Note: Periodic revision of target HR will become necessary as resting HR changes.

References:
  • Anspaugh, D. J., Hamrick, M. H., & Rosato, F. D. (1994). Wellness: Concepts and applications (2nd ed.). Saint Louis, MO: Mosby.
  • Corbin, C.B., & Lindsey, R. (1997). Concepts of physical fitness (9th ed.). Dubuque, IA: Wm. C. Brown.
  • Fahey, T. D., Insel, P. M., & Roth, T. W. (1997). Fit & well: Core concepts and labs in physical fitness and wellness (2nd ed.). Mountain View, CA: Mayfield.
  • Floyd, P.A., Mimms, S.E., & Yelding-Howard, C. (1995). Personal health: A multicultural approach. Englewood, CO: Morton.
  • Hoeger, W. W. K., & Hoeger, S. H. (1997). Principles and labs for physical fitness & wellness (4th ed.). Englewood, CO: Morton.
  • Katch, F.I, & McArdle, W.D. (1993). Introduction to nutrition, exercise, and health (4th ed.). Philadelphia, PA: Lea & Febiger (pp. 340-362).
  • Powers, S. K., & Dodd, S. L. (1997). The essentials of total fitness: Exercise, nutrition, and wellness. Boston, MA: Allyn and Bacon.
  • Prentice, W. E. (1997). Fitness for college and life (5th ed.). St Louis, MO: Mosby.
  • Williams, M. H. (1996). Lifetime fitness and wellness (4th ed.). Madison, WI: Brown & Benchmark.
Copyright© 1996-00, Daniel Frankl, Ph.D.

questions and/or comments; thank you! e-mail gif

Back to top
Home || Tips for Soccer || About Author || Coaching Philosophy || Team Dynamics
Player Development || Fundamentals || Setting Goals || || Practice Ideas
Leadup Games || Getting Ready || Endurance || Flexibility || Nutrition
Positive Discipline || Safety Tips || Related Links || SITE INDEX

Last Modified: Oct. 04, 2001