Sport Conditioning for Soccer Players

Take an informed approach and train your athletes by field position.

by Colin Berenhaut

With summer in full swing, elite and professional soccer players alike are well into the season. As fitness professionals, we need to have a clear understanding of the sport to ensure that we are designing efficient and effective programs.

Contrary to common belief, sport-specific conditioning for soccer players should not be limited to the development of aerobic capacity. Furthermore, the planning and implementation of a soccer program should not be generalized to all players on the field. Soccer conditioning needs to encompass both aerobic and anaerobic characteristics including functional strength, explosive power, speed, agility, dynamic-balance and flexibility. With these components in mind, training to improve soccer skills is also as specific to the position as it is to the sport.

By assessing physiological characteristics by position and/or the role of the players, we can begin to set parameters and objectives specific to individual athletes.

Midfielders

During a 90-minute match, midfield players generally cover a distance of 8 to 10 km. This distance is traveled with bursts of high intensity runs (Mohr, et al., 2003) intertwined with static and active rest periods. Not surprisingly, midfielders generally have a greater maximum aerobic capacity than the defenders and strikers (Davis et al, 1992).

For these athletes, the mode of training should relate to demand. Random high-intensity intervals followed by periods of active and static rest periods, rather than long, slow distance aerobic training, is better for developing the midfielder's aerobic system. If we look closer at the specific position, we find inside midfielders tend to perform shorter, more intense sprints and in tighter areas, and those playing on the flanks (outside) tend to make longer (20 to 50m) runs at top speed.

Therefore, developing agility and acceleration is essential for inside midfielders, and developing sprint speed over longer distances is more important for outside midfield players.

Strikers and Defenders

Strikers and defenders tend to be much faster than midfielders (Davis et al, 1992). This can be correlated to Reilly et al's findings that suggest that strikers and defenders possess greater muscular strength than midfielders. Focusing on strength and power is therefore necessary when training defenders and strikers.

Similar to midfielders, strikers must also possess great footwork and a high degree of dynamic balance to withstand the physical contact of the opposing defenders and to be able to shoot the ball on target from unstable positions.

Goalkeepers

Goalkeepers are a breed unto themselves. They require a great deal of anaerobic strength and power to challenge attackers, cut out high crosses, dive across the net and take long goal kicks. They also need superb body control and agility to move quickly across the goal to make the save.

Their training time should be spent developing anaerobic power and capacity to withstand short supra-maximal bouts of work followed by extended periods of static rest. Aerobic capacity is not vital to the goalkeeping position.

As with all sports, soccer conditioning is a never ending process. From a strength and conditioning perspective, the long Canadian off-season is a blessing, allowing athletes ample time to prepare for the upcoming season. As fitness professionals, we are obligated to learn about the sport to truly provide the quality of training that our clients deserve.

References

1. Davies J.A., Brewer J., Atkin D., Journal of Sports Sciences. 1992 Dec. 10 (6):541-547
2. Mohr M., Krustrup P, Bangsbo J., Journal of Sports Sciences. 2003 Jul. 21 (7):519-528
3. Reilly T, Bangsbo J., Franks A., Journal of Sports Sciences. 2000 Sept. 18 (9):669683
   

Colin Berenhaut, BESS, CSCS, NSCACPT, CK is a partner in SPC Sports Performance Centres in Toronto. As a former Canadian national soccer team member and CONCACAF champion (U-20), he has a great deal of experience in soccer specific conditioning. He trains numerous professional and elite amateur athletes competing in the U.S. and overseas. He regularly contributes articles to magazines including Inside Soccer, Soccer Italia and Volleyball Canada. Contact him at www.sports performancecentres.com or cwb@sportsperformancecentres.com.

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