OFF-SEASON & IN-SEASON TRAINING FOR FOOTBALL

Mike Young, PhD @mikeyoung Athletic Lab

ROAD MAP

Fundamental principles

Physical demands of the sport

Application of concepts

Fundamental Principles

PLAN AHEA

BUT....

Write in Pencil

GENERAL TRAINING ENHANCES FUNCTION [AND DECREASES LIKELIHOOD FOR INJURIES]

Specific Training Enhances Performance [but potentially increases dysfunction]

THE BEST WAY TO PREVENT SORENESS IS TO DO THE THINGS THAT !MAKE YOU SORE

RECOGNIZE & RESPECT DIFFERING RATES OF DECAY FOR

PHYSICAL CAPACITIES

Some things go bad quickly

Others take much longer

Days 1-2: Beta-endorphin and adrenaline levels drop. Mood is affected negatively.

Days 3-5: Muscles lose elasticity. Aerobic capabilities drop off 5% by the fifth day off.

Days 7-9: Bodys ability to use oxygen (VO2 max) drops by 10%. Less oxygenated blood is pumped with each beat.

Day 10: Bodys metabolic rate begins to drop. Eat less or youll gain weight.

Days 11-13: Maximum heart rate and cardiac output decline by 15%. Muscle tone sees first appreciable loss.

Days 14-16: Mitochondrial activity (energy production) in muscle cells begins to decrease rapidly. Loss of muscle mass, strength and metabolic rate occurs.

Days 17-19: Body becomes less efficient at thermoregulation. You are forced to spend excess energy cooling off.

Days 20-21: VO2 max has dropped by about 20%. Days 22-25: 10-15% loss of muscle mass and that lost mass is replaced

by fat. Days 27-29: Muscle strength drops by as much as 30%.

RATES OF DECAY Aerobic capacity!

Anaerobic lactic capacity!

Power!

Speed!

Maximum strength

ACKNOWLEDGE & RESPECT THE PHYSICAL STIMULUS OF GAMES

BUT KNOW THAT GAMES ARE NOT THE BEST STIMULUS FOR FITNESS

Performance is the outcome of fitness and fatigue

UNDERSTAND THIS

Fatigue Masks Fitness

FAIR IS NOT EQUAL

EQUAL IS NOT FAIR

DONT LET PLAYERS SLIP THROUGH THE CRACKS

USE BUCKETS Starters!

Reserves!

Non-dress!

Injured!

Mid-Season transfers!

Fast anaerobic players!

Aerobic players

PHYSICAL DEMANDS

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)

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)

Logical conclusion....run,run, run (slow & steady)

Flaw of Averages

FITNESS DEMANDS

ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL

SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2 JAN CHMURA,3 BEATA PLUTA,1 AND ANDRZEJ KASPRZAK2

1Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland;

2KKS Lech Poznan S.A, Football Club, Poznan, Poznan, Poland; and 3Faculty of Players

Motor Activity, University School of Physical Education, Wrocaw, PolandABSTRACTAndrzejewski, M, Chmura, J, Pluta, B, and Kasprzak, A. Analysis

of motor activities of professional soccer players. J Strength

Cond Res 26(6): 14811488, 2012The objective of this

study was to determine the distance covered by professional

soccer players during matches with the use of the computer-

ized match analysis system Amisco Pro! (version 1.0.2, Nice,

France). Kinematic examination included the specification of the

distance covered by 31 players participating in 4 matches in the

Union of European Football Association Cup competitions

during the 20082009 season. Data were analyzed based on

players positions on the pitch, changes in the players motor

activity intensity level, and match period (first or second half).

The results of statistical analysis revealed that the average total

distance covered by all players (n = 31) was 11,288 6 734 m.

With respect to the players position on the pitch, the

midfielders traveled the longest average distance (11,770 6

554 m) during the game. This was 3% longer than the distance

achieved by the attackers at 11,377 6 584 m, and 7% longer

than that achieved by the defenders 10,932 6 728 m. The

analysis of physical loads on soccer players during a match is

highly useful for training individualization. It provides a tool for

effective planning and for recording the loads on players, which

is an indispensable element of modern coaching.KEY WORDS biomechanics, individualization, distance covered,

pitch position

INTRODUCTION

S occer is one of the most complex and demandingsports. The most remarkable achievements insoccer depend on many closely interrelated factors.It is a very dynamic game characterized by a largenumber of direct duels that require excellent motor, technical,

tactical, and mental preparation from the players (23).

Recently, much attention has been paid to the selection of

players possessing proper anthropometric and efficiency

profiles, thus providing for the possibility of systematic

workouts that allow players to achieve optimum perfor-

mance. The preparation of a player is frequently focused on

the improvement of technical or tactical skills at the expense

of developing motor abilities (2,3,17,22,27). Like many other

team sports, soccer also involves a number of various playing

positions with different physical requirements (2,18,25). To

compete at an elite level, soccer players are expected to

possess morphological and physiological characteristics that

are applicable both for the sport of soccer and specifically for

their playing position. Although significant correlations were

determined among soccer players body weight, muscle

mass, and work-rate profile, the relationship between other

anthropometric characteristics and work-rate profile was

found to be more complex (25).The high level of endurance, weight, and speed require-

ments results in profound exposure of soccer skills from

the players during the game. This is why understanding the

structure ofmovement during thematch is the first step on the

way toward the rational programming of speed and strength

training (10). During a match, players of the best European

teams cover a distance of about 913 km (4,5,11,18,19,25),

with an average intensity approximating the lactate threshold

[LT] (2,16,21). The biggest part of that distance is covered

by marching and running at low intensity (;89 km) and

by running at a very quick pace and sprinting (1.52.5 km)

(1,5,25). The distance covered by players during a soccer

match depends, among others, on the players biological

potential, training level, tactical assumptions, and match

formation. It should be emphasized that, because of very

frequent changes in physical activities during a match, the

covered distance does not only represent the form of work

performed by a player. Carling (7) indicates that in profes-

sional soccer only 1.22.4% of the total distance during

a match is covered by players in possession of the ball,

with particular players distances dependent on their pitch

positions. In comparison, Bangsbo (2) notes that the average

time of ball possession of world-class footballers is from 18 to

170 seconds. Apparently, team play effectiveness must

Address correspondence to Marcin Andrzejewski, and rzejewski@awf.

poznan.pl.26(6)/14811488Journal of Strength and Conditioning Research" 2012 National Strength and Conditioning Association

VOLUME 26 | NUMBER 6 | JUNE 2012 | 1481

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL

SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2 JAN CHMURA,3 BEATA PLUTA,1 AND ANDRZEJ KASPRZAK2

1Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland;

2KKS Lech Poznan S.A, Football Club, Poznan, Poznan, Poland; and 3Faculty of Players

Motor Activity, University School of Physical Education, Wrocaw, PolandABSTRACTAndrzejewski, M, Chmura, J, Pluta, B, and Kasprzak, A. Analysis

of motor activities of professional soccer players. J Strength

Cond Res 26(6): 14811488, 2012The objective of this

study was to determine the distance covered by professional

soccer players during matches with the use of the computer-

ized match analysis system Amisco Pro! (version 1.0.2, Nice,

France). Kinematic examination included the specification of the

distance covered by 31 players participating in 4 matches in the

Union of European Football Association Cup competitions

during the 20082009 season. Data were analyzed based on

players positions on the pitch, changes in the players motor

activity intensity level, and match period (first or second half).

The results of statistical analysis revealed that the average total

distance covered by all players (n = 31) was 11,288 6 734 m.

With respect to the players position on the pitch, the

midfielders traveled the longest average distance (11,770 6

554 m) during the game. This was 3% longer than the distance

achieved by the attackers at 11,377 6 584 m, and 7% longer

than that achieved by the defenders 10,932 6 728 m. The

analysis of physical loads on soccer players during a match is

highly useful for training individualization. It provides a tool for

effective planning and for recording the loads on players, which

is an indispensable element of modern coaching.KEY WORDS biomechanics, individualization, distance covered,

pitch position

INTRODUCTION

S occer is one of the most complex and demandingsports. The most remarkable achievements insoccer depend on many closely interrelated factors.It is a very dynamic game characterized by a largenumber of direct duels that require excellent motor, technical,

tactical, and mental preparation from the players (23).

Recently, much attention has been paid to the selection of

players possessing proper anthropometric and efficiency

profiles, thus providing for the possibility of systematic

workouts that allow players to achieve optimum perfor-

mance. The preparation of a player is frequently focused on

the improvement of technical or tactical skills at the expense

of developing motor abilities (2,3,17,22,27). Like many other

team sports, soccer also involves a number of various playing

positions with different physical requirements (2,18,25). To

compete at an elite level, soccer players are expected to

possess morphological and physiological characteristics that

are applicable both for the sport of soccer and specifically for

their playing position. Although significant correlations were

determined among soccer players body weight, muscle

mass, and work-rate profile, the relationship between other

anthropometric characteristics and work-rate profile was

found to be more complex (25).The high level of endurance, weight, and speed require-

ments results in profound exposure of soccer skills from

the players during the game. This is why understanding the

structure ofmovement during thematch is the first step on the

way toward the rational programming of speed and strength

training (10). During a match, players of the best European

teams cover a distance of about 913 km (4,5,11,18,19,25),

with an average intensity approximating the lactate threshold

[LT] (2,16,21). The biggest part of that distance is covered

by marching and running at low intensity (;89 km) and

by running at a very quick pace and sprinting (1.52.5 km)

(1,5,25). The distance covered by players during a soccer

match depends, among others, on the players biological

potential, training level, tactical assumptions, and match

formation. It should be emphasized that, because of very

frequent changes in physical activities during a match, the

covered distance does not only represent the form of work

performed by a player. Carling (7) indicates that in profes-

sional soccer only 1.22.4% of the total distance during

a match is covered by players in possession of the ball,

with particular players distances dependent on their pitch

positions. In comparison, Bangsbo (2) notes that the average

time of ball possession of world-class footballers is from 18 to

170 seconds. Apparently, team play effectiveness must

Address correspondence to Marcin Andrzejewski, and rzejewski@awf.

poznan.pl.26(6)/14811488Journal of Strength and Conditioning Research" 2012 National Strength and Conditioning Association

VOLUME 26 | NUMBER 6 | JUNE 2012 | 1481

Copyright National Strength and Conditioning Association Unauthorized reproduction of this article is prohibited.

Aerobic capacity is EXTREMELY importantAverage intensity approaches lactate thresholdMid-Fielders run the most

FITNESS DEMANDS

Aerobic enduranceimproves distance

covered,

number of sprints,involvements with

the ball

FITNESS DEMANDS

MATCH ACTIVITI

ES OF ELITE WOM

EN SOCCER

PLAYERSAT DIFFE

RENT PERFORMA

NCE LEVELS

MAGNI MOHR,

1 PETER KRUSTRUP

,1 HELENAANDERSSO

N,2 DONALD KIRKE

NDAL,3 AND JENS

BANGSBO1

1Institute ofExercise an

d Sport Sciences, Depar

tment of Human Physio

logy, University of Cop

enhagen, Denmark;

2Departmentof Health S

ciences, Orebro Univers

ity, Sweden; 3Center fo

r Human Movement Sci

ence, Division of Physic

al

Therapy, University of

North Carolina, Chape

l Hill, North Carolina

ABSTRACT

We sought to study

the physical demand

s and match per-

formanceof women

soccer players. Ninet

een top-class and 1

5

high-levelplayers w

ere individually video

taped in competitive

matches, and time-mo

tion analysis were pe

rformed. The players

changed locomotor ac

tivity.1,300 times in

a game correspond-

ing to every ~4 seco

nds and covered 91

1 km in total. The top

-

class players ran 28%

longer (P ,0.05) at hi

gh intensities than

high-level players (1.6

86 0.09 and 1.336

0.10 km, respectively)

and sprinted 24% lon

ger (P ,0.05). The

top-class group had

a decrease(P, 0.05)

of 2557%in high inte

nsity running in the

final 15 minutes com

pared withthe first fou

r 15-minutes intervals,

whereas the high-leve

l group performed le

ss (P , 0.05) high-

intensity running in th

e last 15 minutes of e

ach half incompariso

n

with the 2previous 1

5-minute periods in th

e respective half. Pea

k

distance covered by

high intensity running

in a 5-minute interval

was 33%longer (P

, 0.05) for the top-c

lass players than the

high-level players. In th

e following5 minutes

immediately after the

peak interval top-class

players covered 17%

less (P, 0.05) high-

intensity running than

the gameaverage. D

efenders performed

fewer (P ,0.05) inter

vals of high-intensity

running than mid-

fielders andattackers, a

s well as fewer (P, 0

.05) sprintsthan the

attackers.In conclus

ion, for women socce

r players (1) top-class

international players

perform more interva

ls of high-intensity ru

n-

ning than elite players

at a lowerlevel, (2) fa

tigue develops temp-

orarily during and tow

ards the end of a gam

e, and (3)defenders

have lower work rate

s than midfielders an

d attackers. The dif-

ference inhigh-intens

ity runningbetween t

he 2 levels demon-

strates theimportance

of intenseintermitten

t exercisefor match

performance in wome

n soccer.Thus, thes

e aspectsshould be

trained intensively in w

omen soccer.

KEY WORDS time m

otion analysis, high-in

tensity intermittent

exercise, fatigue, playi

ng position, standard

of play

INTRODUCTION

The physic

al aspectsof elite so

ccer players have

been studied extens

ively in men (1,2,10

,12,14

18,22,25).Less infor

mation exists regard

ing the

physical demands in

women soccer playe

rs (5,6,7,

11,19,24).Body dime

nsions (8)and maxim

um aerobic power

(6,8,11,23)of women

players have been de

termined in several

studies. Inaddition, s

ome studies have exa

mined theactivity

profile during match

play (2,24). Howeve

r, the main focus

has been on total dis

tance covered, which

is believedto be

a poor indicator of p

hysical match perfor

mance, since most

of the game is cover

ed by low-intensity

activities such as

walking and joggin

g, whichhardly ca

n be considered

physicallydemandin

g (1,2,15).

Mohr et al. (15) stud

ied work profiles of in

ternational top-

class malesoccer pla

yers andthe develo

pment offatigue

during a soccer game

. They found that top

-class malesoccer

players experience f

atigue both tempora

rily duringa game

and towards the end

of a game. Addition

ally, it was dem-

onstratedthat intern

ational top-class play

ers exercise at a

greater intensity dur

ing a game than pro

fessional players at

a moderate competi

tion level.Recently,

Krustrup et al. (11)

showed that for wom

en players, the amou

nt of high-intensity

running ina game w

as relatedto the trai

ning status of the

players. Whether the

work rateprofiles of

women soccer

players aredependent

on the standard of p

lay has not pre-

viously been examin

ed. Thus,the aim o

f the present study

was to study the a

ctivity profiles of el

ite womensoccer

players atdifferent le

vels duringa soccer m

atch.

METHODS

Experimental Appr

oach to the Probl

em

To study the activity p

rofiles andphysical m

atch performance

of womensoccer pla

yers in relation to sta

ndard of play, elite

players representing 2

different competition

levels wereindi-

vidually videotaped

in competitive matc

hes and computer-

ized time-motion an

alysis wasapplied to

determinethe work

profiles.

Subjects

Nineteenwomen na

tional teamsoccer pla

yers, classified as

top-class players, par

ticipated inthe study.

They represented

Address correspond

ence to Magni Mohr

, mmohr@ifi.ku.dk.

22(2)/341349

Journal of Strength and

Conditioning Research

!2008 National Strength

and Conditioning Asso

ciationVOLUME

22 | NUMBER 2 |

MARCH 2008 | 341

MATCH ACTIVITI

ES OF ELITE WOM

EN SOCCER

PLAYERSAT DIFFE

RENT PERFORMA

NCE LEVELS

MAGNI MOHR,

1 PETER KRUSTRUP

,1 HELENAANDERSSO

N,2 DONALD KIRKE

NDAL,3 AND JENS

BANGSBO1

1Institute ofExercise an

d Sport Sciences, Depar

tment of Human Physio

logy, University of Cop

enhagen, Denmark;

2Departmentof Health S

ciences, Orebro Univers

ity, Sweden; 3Center fo

r Human Movement Sci

ence, Division of Physic

al

Therapy, University of

North Carolina, Chape

l Hill, North Carolina

ABSTRACT

We sought to study

the physical demand

s and match per-

formanceof women

soccer players. Ninet

een top-class and 1

5

high-levelplayers w

ere individually video

taped in competitive

matches, and time-mo

tion analysis were pe

rformed. The players

changed locomotor ac

tivity.1,300 times in

a game correspond-

ing to every ~4 seco

nds and covered 91

1 km in total. The top

-

class players ran 28%

longer (P ,0.05) at hi

gh intensities than

high-level players (1.6

86 0.09 and 1.336

0.10 km, respectively)

and sprinted 24% lon

ger (P ,0.05). The

top-class group had

a decrease(P, 0.05)

of 2557%in high inte

nsity running in the

final 15 minutes com

pared withthe first fou

r 15-minutes intervals,

whereas the high-leve

l group performed le

ss (P , 0.05) high-

intensity running in th

e last 15 minutes of e

ach half incompariso

n

with the 2previous 1

5-minute periods in th

e respective half. Pea

k

distance covered by

high intensity running

in a 5-minute interval

was 33%longer (P

, 0.05) for the top-c

lass players than the

high-level players. In th

e following5 minutes

immediately after the

peak interval top-class

players covered 17%

less (P, 0.05) high-

intensity running than

the gameaverage. D

efenders performed

fewer (P ,0.05) inter

vals of high-intensity

running than mid-

fielders andattackers, a

s well as fewer (P, 0

.05) sprintsthan the

attackers.In conclus

ion, for women socce

r players (1) top-class

international players

perform more interva

ls of high-intensity ru

n-

ning than elite players

at a lowerlevel, (2) fa

tigue develops temp-

orarily during and tow

ards the end of a gam

e, and (3)defenders

have lower work rate

s than midfielders an

d attackers. The dif-

ference inhigh-intens

ity runningbetween t

he 2 levels demon-

strates theimportance

of intenseintermitten

t exercisefor match

performance in wome

n soccer.Thus, thes

e aspectsshould be

trained intensively in w

omen soccer.

KEY WORDS time m

otion analysis, high-in

tensity intermittent

exercise, fatigue, playi

ng position, standard

of play

INTRODUCTION

The physic

al aspectsof elite so

ccer players have

been studied extens

ively in men (1,2,10

,12,14

18,22,25).Less infor

mation exists regard

ing the

physical demands in

women soccer playe

rs (5,6,7,

11,19,24).Body dime

nsions (8)and maxim

um aerobic power

(6,8,11,23)of women

players have been de

termined in several

studies. Inaddition, s

ome studies have exa

mined theactivity

profile during match

play (2,24). Howeve

r, the main focus

has been on total dis

tance covered, which

is believedto be

a poor indicator of p

hysical match perfor

mance, since most

of the game is cover

ed by low-intensity

activities such as

walking and joggin

g, whichhardly ca

n be considered

physicallydemandin

g (1,2,15).

Mohr et al. (15) stud

ied work profiles of in

ternational top-

class malesoccer pla

yers andthe develo

pment offatigue

during a soccer game

. They found that top

-class malesoccer

players experience f

atigue both tempora

rily duringa game

and towards the end

of a game. Addition

ally, it was dem-

onstratedthat intern

ational top-class play

ers exercise at a

greater intensity dur

ing a game than pro

fessional players at

a moderate competi

tion level.Recently,

Krustrup et al. (11)

showed that for wom

en players, the amou

nt of high-intensity

running ina game w

as relatedto the trai

ning status of the

players. Whether the

work rateprofiles of

women soccer

players aredependent

on the standard of p

lay has not pre-

viously been examin

ed. Thus,the aim o

f the present study

was to study the a

ctivity profiles of el

ite womensoccer

players atdifferent le

vels duringa soccer m

atch.

METHODS

Experimental Appr

oach to the Probl

em

To study the activity p

rofiles andphysical m

atch performance

of womensoccer pla

yers in relation to sta

ndard of play, elite

players representing 2

different competition

levels wereindi-

vidually videotaped

in competitive matc

hes and computer-

ized time-motion an

alysis wasapplied to

determinethe work

profiles.

Subjects

Nineteenwomen na

tional teamsoccer pla

yers, classified as

top-class players, par

ticipated inthe study.

They represented

Address correspond

ence to Magni Mohr

, mmohr@ifi.ku.dk.

22(2)/341349

Journal of Strength and

Conditioning Research

!2008 National Strength

and Conditioning Asso

ciationVOLUME

22 | NUMBER 2 |

MARCH 2008 | 341

Top-class players perform m

ore high intensity runs than

lesser peers

Fatigue develops temporaril

y & towards the end of a ga

me

Defenders have lower work

rates than mid-fielders & att

ackers

FITNESS DEMANDS

Straight sprints are the most dominant powerful action in

decisive offensive situations in elite soccer

Most decisive powerful movementsending in goals are

made without the ball

POSITIONAL DEMANDS

Journal of Sports Science and Medicine (2007) 6, 63-70

http://www.jssm.org

Received: 09 September 2006 / Accepted: 16 December 2006 / Published (online): 01 March 2007

Physical demands of different positions in FA Premier League soccer

Jonathan Bloomfield 1, Remco Polman 2 and Peter O'Donoghue 3

1 Sports Institute of Northern Ireland, University of Ulster, Northern Ireland, UK, 2 Department of Sport, Health &

Exercise Science, The University of Hull, East Riding of Yorkshire, UK, 3 School of Sport, University of Wales Insti-

tute Cardiff, Cardiff, UK

Abstract The purpose of this study was to evaluate the physical demands

of English Football Association (FA) Premier League soccer of

three different positional classifications (defender, midfielder

and striker). Computerised time-motion video-analysis using the

Bloomfield Movement Classification was undertaken on the

purposeful movement (PM) performed by 55 players. Recogni-

tion of PM had a good inter-tester reliability strength of agree-

ment (N = 0.7277). Players spent 40.6 10.0% of the match

performing PM. Position had a significant influence on %PM

time spent sprinting, running, shuffling, skipping and standing

still (p < 0.05). However, position had no significant influence

on the %PM time spent performing movement at low, medium,

high or very high intensities (p > 0.05). Players spent 48.7

9.2% of PM time moving in a directly forward direction, 20.6

6.8% not moving in any direction and the remainder of PM time

moving backward, lateral, diagonal and arced directions. The

players performed the equivalent of 726 203 turns during the

match; 609 193 of these being of 0 to 90 to the left or right.

Players were involved in the equivalent of 111 77 on the ball

movement activities per match with no significant differences

between the positions for total involvement in on the ball activ-

ity (p > 0.05). This study has provided an indication of the dif-

ferent physical demands of different playing positions in FA

Premier League match-play through assessment of movements

performed by players. Key words: Match-play, agility, time-motion analysis, video

analysis.

Introduction

The management of the physical and physiological status

of elite soccer players relies on detailed knowledge re-

garding the demands of performance. Time-motion analy-

sis is a useful method to quantify the physical demands of

individual players during match-play (Rienzi et al., 2000).

A main advantage of the non-intrusive method is the

production of data concerning durations, frequencies and

percentages of various modes of motion and, if pitch

measurements are known, distances covered by the play-

ers may also be calculated (Reilly, 1997). In turn, this

provides crude measurements of energy expenditure

through determining exercise-to-rest ratios and intensities

of play as well as direct match involvement (e.g. drib-

bling). A hybrid of studies involving the investigation of a

variety of players, positions, levels and competitions have

produced a wide range of time-motion analysis reports

(e.g. Di Salvo and Pigozzi, 1998; Reilly and Thomas,

1976; Rienzi et al., 2000). Also, significant differences in

age, stature, body mass and body mass index have been

recently identified between elite players of different posi-

tions suggesting that players of particular size and shape

may be suitable for the demands of the various playing

positions (Bloomfield et al., 2005). In this respect, posi-

tional role appears to have an influence on total energy

expenditure in a match, suggesting different physical,

physiological and bioenergetic requirements are experi-

enced by players of different positions (Di Salvo and

Pigozzi, 1998; Reilly and Thomas, 1976; Reilly, 1997).

The greatest overall distances appear to be covered by

midfield players who act as links between defence and

attack (Reilly and Thomas, 1976; Rienzi et al., 2000).

Bangsbo (1994b) reported that elite defenders and for-

wards (known as strikers in this paper) covered approxi-

mately the same mean distance (10-10.5km), but this was

significantly less than that covered by the midfield players

(11.5km). However, the use of distance covered to assess

energy expenditure may be limited as the paradigm is

based on the assumption that exertion occurs only when

the player significantly changes location on the playing

surface. Data is therefore omitted concerning activity

performed in non-locomotive circumstances including

whole body movements such as vertical jumps, turns,

physical contacts with opponents as well as unorthodox

movements (e.g. backwards and lateral movements, shuf-

fling, diving, getting up from the ground) and soccer

specific movements (e.g. heading, blocking) This perhaps

oversimplifies a complex exercise pattern and provides an

underestimation of total energy expenditure (Reilly,

1997). In addition, measurement error has been observed

in methodologies to quantify distance covered with over-

estimations of approximately 5.8% in computer-based

tracking and 4.8% in global positioning systems

(Edgecomb and Norton, 2006). The combination of these

errors questions the ecological validity of measuring dis-

tance covered to quantify this exercise pattern. Soccer has been described as stochastic, acyclical

and intermittent with uniqueness through its variability

and unpredictability (Nicholas et al., 2000; Wragg et al.,

2000). It has been estimated that approximately 80-90%

of performance is spent in low to moderate intensity ac-

tivity whereas the remaining 10-20% are high intensity

activities (Bangsbo, 1994a, 1997; ODonoghue, 1998;

Reilly and Thomas, 1976; Rienzi et al., 2000). However,

the repeated random bouts of high intensity anaerobic and

aerobic activity producing elevations in blood lactate

concentration are mainly responsible for fatigue in match-

play (Reilly, 1997). In this respect, the frequent altera-

tions of activities, numerous accelerations and decelera-

Research article

Journal of Sports Science and Medicine (2007) 6, 63-70

http://www.jssm.org

Received: 09 September 2006 / Accepted: 16 December 2006 / Published (online): 01 March 2007

Physical demands of different positions in FA Premier League soccer

Jonathan Bloomfield 1, Remco Polman 2 and Peter O'Donoghue 3

1 Sports Institute of Northern Ireland, University of Ulster, Northern Ireland, UK, 2 Department of Sport, Health &

Exercise Science, The University of Hull, East Riding of Yorkshire, UK, 3 School of Sport, University of Wales Insti-

tute Cardiff, Cardiff, UK

Abstract The purpose of this study was to evaluate the physical demands

of English Football Association (FA) Premier League soccer of

three different positional classifications (defender, midfielder

and striker). Computerised time-motion video-analysis using the

Bloomfield Movement Classification was undertaken on the

purposeful movement (PM) performed by 55 players. Recogni-

tion of PM had a good inter-tester reliability strength of agree-

ment (N = 0.7277). Players spent 40.6 10.0% of the match

performing PM. Position had a significant influence on %PM

time spent sprinting, running, shuffling, skipping and standing

still (p < 0.05). However, position had no significant influence

on the %PM time spent performing movement at low, medium,

high or very high intensities (p > 0.05). Players spent 48.7

9.2% of PM time moving in a directly forward direction, 20.6

6.8% not moving in any direction and the remainder of PM time

moving backward, lateral, diagonal and arced directions. The

players performed the equivalent of 726 203 turns during the

match; 609 193 of these being of 0 to 90 to the left or right.

Players were involved in the equivalent of 111 77 on the ball

movement activities per match with no significant differences

between the positions for total involvement in on the ball activ-

ity (p > 0.05). This study has provided an indication of the dif-

ferent physical demands of different playing positions in FA

Premier League match-play through assessment of movements

performed by players. Key words: Match-play, agility, time-motion analysis, video

analysis.

Introduction

The management of the physical and physiological status

of elite soccer players relies on detailed knowledge re-

garding the demands of performance. Time-motion analy-

sis is a useful method to quantify the physical demands of

individual players during match-play (Rienzi et al., 2000).

A main advantage of the non-intrusive method is the

production of data concerning durations, frequencies and

percentages of various modes of motion and, if pitch

measurements are known, distances covered by the play-

ers may also be calculated (Reilly, 1997). In turn, this

provides crude measurements of energy expenditure

through determining exercise-to-rest ratios and intensities

of play as well as direct match involvement (e.g. drib-

bling). A hybrid of studies involving the investigation of a

variety of players, positions, levels and competitions have

produced a wide range of time-motion analysis reports

(e.g. Di Salvo and Pigozzi, 1998; Reilly and Thomas,

1976; Rienzi et al., 2000). Also, significant differences in

age, stature, body mass and body mass index have been

recently identified between elite players of different posi-

tions suggesting that players of particular size and shape

may be suitable for the demands of the various playing

positions (Bloomfield et al., 2005). In this respect, posi-

tional role appears to have an influence on total energy

expenditure in a match, suggesting different physical,

physiological and bioenergetic requirements are experi-

enced by players of different positions (Di Salvo and

Pigozzi, 1998; Reilly and Thomas, 1976; Reilly, 1997).

The greatest overall distances appear to be covered by

midfield players who act as links between defence and

attack (Reilly and Thomas, 1976; Rienzi et al., 2000).

Bangsbo (1994b) reported that elite defenders and for-

wards (known as strikers in this paper) covered approxi-

mately the same mean distance (10-10.5km), but this was

significantly less than that covered by the midfield players

(11.5km). However, the use of distance covered to assess

energy expenditure may be limited as the paradigm is

based on the assumption that exertion occurs only when

the player significantly changes location on the playing

surface. Data is therefore omitted concerning activity

performed in non-locomotive circumstances including

whole body movements such as vertical jumps, turns,

physical contacts with opponents as well as unorthodox

movements (e.g. backwards and lateral movements, shuf-

fling, diving, getting up from the ground) and soccer

specific movements (e.g. heading, blocking) This perhaps

oversimplifies a complex exercise pattern and provides an

underestimation of total energy expenditure (Reilly,

1997). In addition, measurement error has been observed

in methodologies to quantify distance covered with over-

estimations of approximately 5.8% in computer-based

tracking and 4.8% in global positioning systems

(Edgecomb and Norton, 2006). The combination of these

errors questions the ecological validity of measuring dis-

tance covered to quantify this exercise pattern. Soccer has been described as stochastic, acyclical

and intermittent with uniqueness through its variability

and unpredictability (Nicholas et al., 2000; Wragg et al.,

2000). It has been estimated that approximately 80-90%

of performance is spent in low to moderate intensity ac-

tivity whereas the remaining 10-20% are high intensity

activities (Bangsbo, 1994a, 1997; ODonoghue, 1998;

Reilly and Thomas, 1976; Rienzi et al., 2000). However,

the repeated random bouts of high intensity anaerobic and

aerobic activity producing elevations in blood lactate

concentration are mainly responsible for fatigue in match-

play (Reilly, 1997). In this respect, the frequent altera-

tions of activities, numerous accelerations and decelera-

Research article

Players spent 48.7 9.2% of purposeful movement goingdirectly forward726 203 turns in a gameUpwards of 40% of purposeful movement is spent walking

or slowly jogging

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*

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

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

Conclusions...Due to the intermittent high

intensity efforts with insufficient recovery, the sport can best be classified as an alactic-aerobic

sport

Application of Concepts

The key to training in team settings is

pushing player

appropriate level of overloadsimultaneously

managing fatigueallow for

adaptations

Due to the nature of todays high level game, traditional periodization

models with clear cut in-seasons & off-seasons

are antiquated & obsolete

ITS MORE APPROPRIATE TO THINK OF AN ONGOING PROCESS WITH WINDOWS OF OPPORTUNITY

FINDING WINDOWS REQUIRES LOOKING FOR THEM

Game load Travel stress

Strength training load

Objective indicators Subjectiv

e indicators

Schedule

Biologically Dictated Periodization

OFF-SEASON TRAINING IS NOTHING MORE THAN A VERY BIG WINDOW

OFF-SEASON TRAINING IS A CHANCE TO PUT HAY IN THE BARN

IN-SEASON TRAINING IS A BALANCING ACT

IN-SEASON TRAINING

Maintain fitness while minimizing likelihood for soreness & fatigue for those who need to be available!

Set personalized objective fitness thresholds for training & remediate when they arent attained !

Consider pre-game training for those not selected!

Post-game training for bench players who see minimal or no time

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

AEROBIC FITNESS

Aerobic Capacity

Aerobic capacity fuels the ability to perform repeated high intensity efforts when the rest interval between efforts is insufficient for complete recovery

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 wont provide the desired stimulus

AEROBIC FITNESS

Aerobic Training Guidelines

Continuous Method:

Duration: 15-60 min

Intensity: 70-85% of max HR

Interval Method:

Duration: 3-8 min / interval

Reps: 3-5

Intensity: 85-95% of max HR

Work:Rest Ratio: 1:0.5-3

Off-Season

Non-specific steady state aerobic work is highly recommended because of its controlled nature which reduces the likelihood for injury and provides a clean stimulus

In-Season

The combination of games and standard duration technical / tactical practices may provide sufficient aerobic stimulus!

! Additional (non-specific)

work may be appropriate for maintenance, remediation and during critical training windows of the year (off-season, long stretches w/o games, etc)

SPRINT CAPACITY

ANAEROBIC ALACTIC ABILITIES

Speed (especially linear)!

Power!

Strength

Quickness & Agility?

A distinct but related motor

pattern to speed, power &

strength

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)

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

Off-Season

Focus on acceleration first!!

Resisted runs & moderate hills are appropriate methods for developing both mechanics of speed as well as physical qualities!!

Respect the necessary rest requirements

In-Season

Speed training must persist throughout the season!!

Incorporate the ball, reaction and thought-processing when feasible but do so in an appropriate manner!

AGILITY & QUICKNESS?

REPEAT SPRINT ABILITY

To be fit for soccer you must be able to sprint fast.

Repeatedly. With minimal rest.

Repeat Sprint

Ability

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)

1. Include traditional sprint training to improve an athletes capacity in a single sprint effort!

2. Some high intensity interval training is beneficial to improve the athletes ability to recover between sprint efforts.!(Bishop et al, 2011)

TRAINING RSA

RSA Training Guidelines

Intensity: 95-100%

Reps: 10-30m

Volume:

Off-Season

Aerobic qualities must be in place first!!

Speed should be emphasized over RSA!!

Immediately prior to the season dedicated RSA work may be useful

In-Season

Very little is necessary!!

HIIT + speed training may help preserve

STRENGTH & POWER

...there is sufficient evidence for strength training programs to

continue to be an integral part of athletic preparation in team sports.

Do I really need to lift?

Benefits of Strength Training

Enhances acceleration

Reduces likelihood for injury

Enhances power (jumping, change of direction, etc)

Improves running economy

RUNNING ECONOMY: HOW STRENGTH & POWER TRAINING CAN

AFFECT ENDURANCE

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

MECHANISMS OF BENEFIT

2.9% Improved Performance4.6% Improved Economy

Evidence Supporting 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 ALucia. Running Specific Periodized Strength Training Attenuates Loss of Stride Length during intense Endurance Running. JSCR 2008.

And MUCH MORE

Evidence Refuting Resistance Training

Basic Guidelines for Strength

Muscles dont act in isolation!

Train movements not muscles. soccer specific strength is nonsense!

Address asymmetries and imbalances

TRAIN HOLISTICALLY

Multi-joint exercises through complete ranges of motion!

For strength & power, lower rep ranges, higher loads, and moderate volumes are suggested!

For hypertrophy, moderate reps and load with higher volume is suggested!

BASIC GUIDELINES

Exercise Absolute Power (Watts)100kg Male 75kg Female

Bench Press 300Back Squat 1100Deadlift 1100Snatch 3000 1750Snatch 2nd Pull 5500 2900Clean 2950 1750Clean 2nd Pull 5500 2650Jerk 5400 2600

POWER DEVELOPMENT

*Total pull: Lift-off until maximal vertical velocity

**2nd pull: Transition until maximal vertical barbell velocity

Exercise Absolute Power (Watts)100kg Male 75kg Female

Bench Press 300Back Squat 1100Deadlift 1100Snatch 3000 1750Snatch 2nd Pull 5500 2900Clean 2950 1750Clean 2nd Pull 5500 2650Jerk 5400 2600

POWER DEVELOPMENT

*Total pull: Lift-off until maximal vertical velocity

**2nd pull: Transition until maximal vertical barbell velocity

Even if use of Olympic lifts are inappropriate due to lack of equipment, low teaching expertise, or athlete inexperience; the basic principals should still be incorporated (externally

loaded, multi-joint, lower body explosive movement)

Heavy-Low Rep vs. Light-High Rep

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

Weight Training Guidelines

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

PLYOMETRICS GREAT STIMULUS FOR POWER

& MAINTENANCE OF STRENGTH

INTENSITY DIRECTLY RELATED TO VERTICAL DISPLACEMENT & TYPE OF CONTACT (1 LEG VS 2)

COMBINE WITH RUNNING & CHANGE OF DIRECTION

QUALITY OVER QUANTITY

APPROPRIATE MECHANICS ARE CRITICAL

Off-Season

Teach first!! Development of work &

functional capacity before strength!!

Individualize to needs!!

Strength and power!!

Lower extremity and core emphasis!!

Full range movements

In-Season

1-3x per week!!

Reduced volumes!!

Eliminate novel exercises or training stimuli!!

Evolution rather than revolution to reduce DOMs!!

On-field incorporation sessions can be useful

ANAEROBIC LACTIC CAPACITY

291

International Journal

of Sports Physiolog

y and Performance,

2009, 4, 291-306

2009 Human Kinet

ics, Inc.

High-Intensity Traini

ng in Football

F. Marcello Iaia, Erm

anno Rampinini, and

Jens Bangsbo

This article reviews th

e major physiological

and performance effe

cts of aerobic high-

intensity and speed-en

durance training in foo

tball, and provides ins

ight on implemen-

tation of individual ga

me-related physical t

raining. Analysis and

physiological mea-

surements have revea

led that modern footb

all is highly energetic

ally demanding, and

the ability to perform

repeated high-intensi

ty work is of importa

nce for the players.

Furthermore, the mos

t successful teams per

form more high-inten

sity activities during

a game when in posse

ssion of the ball.Hen

ce, footballers need a

high fitness level to

cope with the physica

l demands of the gam

e. Studies on football

players have shown

that 8 to 12 wk of a

erobic high-intensity

running training (>8

5% HRmax) leads to

VO2max enhancement

(5% to 11%), incre

ased running econom

y (3% to 7%), and

lower blood lactate a

ccumulation during s

ubmaximal exercise,

as well as improve-

ments in the yo-yo i

ntermittent recovery

(YYIR) test perform

ance (13%). Similar

adaptations are obser

ved when performing

aerobic high-intensity

training with small-

sided games. Speed-

endurance training ha

s a positive effect o

n football-specific

endurance, as shown b

y the marked improve

ments in the YYIR tes

t (22% to 28%) and

the ability to perform

repeated sprints (~2%

). In conclusion, both

aerobic and speed-

endurance training ca

n be used during the s

eason to improve high

-intensity intermit-

tent exercise perform

ance. The type and a

mount of training sho

uld be game related

and specific to the tec

hnical, tactical, and p

hysical demands impo

sed on each player.

Keywords: soccer, pro

fessional, performance

, differences, intermitt

ent exercise

A large number of stu

dies have evaluated th

e physical demands o

f a football

game and the effects

of fitness training on

football players.

16 This brief review

focuses on aerobic hi

gh-intensity and spee

d-endurance training i

n football. First,

the physiological req

uirements and energy

demands of match pla

y are discussed.

Next, an overview of t

he effects of high-inte

nsity training on phys

iological adap-

tations is presented fo

llowed by a discussio

n of these effects on

footballers per-

formance. In the last

section, we provide re

commendations on ho

w to use scien-

tific information to im

plement individual ga

me-related physical tr

aining.

Iaia and Bangsbo are

with the Copenhage

n Muscle Research C

entre, Department of

Exercise and

Sport Sciences, Secti

on of Human Physiol

ogy, University of Co

penhagen, Copenhage

n, Denmark.

Rampinini is with the

Human Performance

Laboratory, MAPEI S

port Research Center

, Castellanza,

Varese, Italy.

BRIEF REVIEW

ANAEROBIC LACTIC CAPACITY

291

International Journal

of Sports Physiolog

y and Performance,

2009, 4, 291-306

2009 Human Kinet

ics, Inc.

High-Intensity Traini

ng in Football

F. Marcello Iaia, Erm

anno Rampinini, and

Jens Bangsbo

This article reviews th

e major physiological

and performance effe

cts of aerobic high-

intensity and speed-en

durance training in foo

tball, and provides ins

ight on implemen-

tation of individual ga

me-related physical t

raining. Analysis and

physiological mea-

surements have revea

led that modern footb

all is highly energetic

ally demanding, and

the ability to perform

repeated high-intensi

ty work is of importa

nce for the players.

Furthermore, the mos

t successful teams per

form more high-inten

sity activities during

a game when in posse

ssion of the ball.Hen

ce, footballers need a

high fitness level to

cope with the physica

l demands of the gam

e. Studies on football

players have shown

that 8 to 12 wk of a

erobic high-intensity

running training (>8

5% HRmax) leads to

VO2max enhancement

(5% to 11%), incre

ased running econom

y (3% to 7%), and

lower blood lactate a

ccumulation during s

ubmaximal exercise,

as well as improve-

ments in the yo-yo i

ntermittent recovery

(YYIR) test perform

ance (13%). Similar

adaptations are obser

ved when performing

aerobic high-intensity

training with small-

sided games. Speed-

endurance training ha

s a positive effect o

n football-specific

endurance, as shown b

y the marked improve

ments in the YYIR tes

t (22% to 28%) and

the ability to perform

repeated sprints (~2%

). In conclusion, both

aerobic and speed-

endurance training ca

n be used during the s

eason to improve high

-intensity intermit-

tent exercise perform

ance. The type and a

mount of training sho

uld be game related

and specific to the tec

hnical, tactical, and p

hysical demands impo

sed on each player.

Keywords: soccer, pro

fessional, performance

, differences, intermitt

ent exercise

A large number of stu

dies have evaluated th

e physical demands o

f a football

game and the effects

of fitness training on

football players.

16 This brief review

focuses on aerobic hi

gh-intensity and spee

d-endurance training i

n football. First,

the physiological req

uirements and energy

demands of match pla

y are discussed.

Next, an overview of t

he effects of high-inte

nsity training on phys

iological adap-

tations is presented fo

llowed by a discussio

n of these effects on

footballers per-

formance. In the last

section, we provide re

commendations on ho

w to use scien-

tific information to im

plement individual ga

me-related physical tr

aining.

Iaia and Bangsbo are

with the Copenhage

n Muscle Research C

entre, Department of

Exercise and

Sport Sciences, Secti

on of Human Physiol

ogy, University of Co

penhagen, Copenhage

n, Denmark.

Rampinini is with the

Human Performance

Laboratory, MAPEI S

port Research Center

, Castellanza,

Varese, Italy.

BRIEF REVIEW

Players operate on the fring

e of lactate threshold

Although notcritical anaero

bic lactic capacity may play

an

important support role

Great for training efficiency

Anaerobic Glycolytic Training Guidelines

Interval Method: Duration: 15 - 60 sec Intensity: 100-120% of V02max Work:Rest ratio: 1:1-2

Repetition Method: Duration: 40 sec - 12 min Intensity: 95-105% V02max Work:Rest ratio: 1:3-5

Can primarily be addressed through small sided games and / or HIIT Methods

Small Sided Games

Stimulus will depend on the following variables:

Rest interval between games Players involved Field size & dimensions Duration of games Restrictions

Can be a sport-specific means of addressing aerobic, anaerobic, and / or anaerobic alactic abilities while

simultaneously working on technical & technical skills

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