Want guaranteed improvements in your match fitness?
Unfortunately, not everything you do training wise will necessarily improve your fitness relative to the match demands.
With thousands of fancy ‘football specific’ conditioning drills available online it’s easy to waste time and energy doing what looks good as opposed to what actually gets results.
There of course is no real better substitute for match fitness than actually playing football. However, there are times to get extra fitness in you will need to train as an individual.
Remove the Guess Work. These Drills Get Results.
Below we have provided 3 football conditioning drills that players can complete when they want a fitness top up.
They are simple, no nonsense and scientifically proven to improve match performance.
If you prefer to do any of these with a ball, then by all means do so, but it isn’t necessary.
Perform a 10-15-minute preparation of rolling, light run to increase heart rate, dynamic stretching and activation.
THE DRILLS
A
Method: 4x4
This is a classic run that football clubs of every level all over the world have been using for years.
How to:
Get to a treadmill or a grass pitch.
Run for 4 minutes at around an 8 out of 10 intensity (10 being your hardest). If you have a heart rate monitor, then 90-95% of your heart rate maximum is the percentage you want to work in.
After your 4 minutes of running, perform a 3-minute light jog at around a 4-5 out of 10 intensity (about 60-70% maximum heart rate).
This would equal 1 set.
How Many?
Perform 4 sets total for a total of 28 minutes work.
How Often?
2x Per Week for 8 Weeks
Match Benefits
- Up tp 20% increase in running distance
- 100% increase in number of sprints
- ~25% increase in involvements with the ball (1)
B
Method: 5/15
This is a fitness drill that is increasing in popularity with clubs due to the ease of its application and how little time it takes to see the benefits
How to:
Best performed on grass but you could make do with a treadmill if needed.
Run for 15s at around 75% your maximum speed (Cover approx. 80-90 metres)
Rest for 15s.
That is 1 rep.
How Many?
Start at 12 to 16 reps and increase 1 rep every second week.
How Often?
2x Per Week for 8 Weeks
Match Benefits
Potential to compete physically at a higher level of performance.
As competitive level increases, as does the scores of maximal aerobic speed testing (2)
C
Method: Repeat Sprints
This is some running at a higher speed than the previous two mentioned. However, it’s a staple in pre-season and also used sporadically in-season.
How to:
Best performed on grass.
Perform at 95-100% of maximum speed.
Sprint for 10m, change direction and return to where you started.
Rest for 20s.
That is 1 rep.
How Many?
3 sets of 4 reps for 2 weeks.
3 sets of 5 reps for 2 weeks.
3 sets of 6 reps for 2 weeks.
4 sets of 5 for 2 weeks.
Rest 4 minutes between sets.
How Often?
1-2 x Per Week for 8 Weeks
Match Benefits
Quicker recovery time in between sprints during a match.
Increased ability to maintain sprint speed.
JUST TO BE SURE…
Complete 1 or 2 of these drills for 8 weeks for best benefits. You can combine methods or do the same one 2x per week. If you do combine methods, then keep them the same throughout the 8 weeks so you can get used to each protocol.
References:
Rumpf, M. (2019). Training. Retrieved from https://www.footballscience.net/training/ (1)
Hwang, S. (2019). General Guidelines of Strength and Conditioning for Soccer Players by Sangyoon Hwang. Retrieved from https://fitforfutbol.com/2016/08/general-guidelines-of-strength-and-conditioning-for-soccer-players-by-sangyoon-hwang/ (2)
