Fitness Training for Soccer RRHS—2005 Objective: for each RR player to be able to play the last 15 minutes of each half/match without loss of effectiveness. For each player to be able to recover immediately on loss of possession, run into position of defensive support, and cover or balance for teammates For each player to be able to attack forward immediately on gain of possession—without a pause-- and to move into an offensive position of advantage Training 1. Aerobic—should have started already; if not, start immediately. The key is to build a base of low, but continuous effort. That means effort that is low enough so you can talk while exercising (OR about 60-70% maximum heart rate). Do this . . . 60-Minute Runs (chart your distance; gradually increase distance w/in same time). Do 5-6 days/week for at least one month prior to start of team practices. Alternative—use to assess yourself: 1.5 Mile Runs (chart times over the pre-season to track your aerobic training progress). Note: If you are behind on your physical training, start with aerobic work and delay your anaerobic training until you've built your aerobic base. 2. Anaerobic—start July 15 & continue at least 1 month into the season (through Sept. 15). The key is to work in intervals of soccer-type activity, with some of the intervals when you are out of breath (anaerobic). Intervals should involve sprints and 3/4 speed runs, alternating w/walking and rest periods. Do this . . . 100-yd Cruise & Recovery Runs (do 5 days/week: each run = “cruise” 100 yds in 15 seconds; walk back; rest 45 secs; repeat. Continue workout for 12 minutes (count # runs/12 mins). Each new week, add 1-2 more runs. If you are in good condition— decrease your rest interval to 30 secs. Assessing Your Training Try to assess your training to see if it is paying off. These “tests” are soccer-specific and easy to do on a soccer field, with minimum equipment. They are the same tests we will use to test the team at start of the season (week 1)—all players will be ranked on each test. 1. 1.5 Mile Run. To test aerobic endurance. Result = time to completion. 2. Pro Agility Run*. To test agility and balance. Result = best time/ 2 tries 3. 300-Meter Shuttle Run*. To test anaerobic endurance. Result = time 4. 20-yard (new) & 40-Yard Dashes. To test first step (20-yd) and speed. Result = best time/3 tries 5. 3-Hop Test* (new for 2005). To test leg power—both vertical and horizontal; also tests balance and coordination. Result = best distance/3 tries Set Up Instructions for Tests * Pro Agility Run: Need 3 cones/discs, stopwatch. Place 3 cones 5 yds apart in a line. Player stands in front of middle cone and on command, turns & runs toward opposite end cone; turns quickly & runs to other end cone; and finishes by turning & running past middle cone. Do twice; record best time of two tries. 300 M. Shuttle Run: Need 10-meter measure (rope w/knot or mark at 10 m.), 5 cones, & stopwatch. Place cones 10 meters apart in a line—that should make 40 m. between cone #1 and cone #5. Upon command, player(s) run out 10 m., around cone #2 and back, then without pause, out and around cone #3 & back, and then around cone #4 and back, and finally to cone #5 and back to finish at the start (cone #1). Total distance will be 300 meters. 3-Hop Test: need tape measure for up to 30 ft. Start with both feet behind start line; perform 3 consecutive, non-stop broad jumps, using a forward as well as vertical jump style that gains maximum distance from start line by the third jump. Measure distance from closest heel to start line.