The document outlines off-season and in-season training strategies for football, emphasizing the importance of general and specific training, while highlighting the physical demands and decay rates of athletic capacities. It provides insights into performance metrics based on positional play and gender, with a focus on aerobic and anaerobic abilities, as well as training adaptations to ensure player availability and fitness. Key recommendations include tailored training regimens that address aerobic capacity, speed, and recovery, particularly for enhancing repeat sprint ability throughout the season.

1. OFF-SEASON & IN-SEASON
TRAINING FOR FOOTBALL
Mike Young, PhD
@mikeyoung
Athletic Lab

2. ROADMAP
• Fundamental principles
• Physical demands of the sport
• Application of concepts

3. Fundamental
Principles

4. PLAN
AHEA

5. BUT....

6. Write in Pencil

7. GENERAL TRAINING ENHANCES
FUNCTION [AND DECREASES
LIKELIHOOD FOR INJURIES]

8. Specific Training Enhances Performance
[but potentially increases dysfunction]

9. THE BEST WAYTO
PREVENT SORENESS
ISTO DOTHE
THINGSTHAT !
MAKEYOU SORE

10. RECOGNIZE&RESPECT
DIFFERINGRATESOFDECAYFOR
PHYSICALCAPACITIES

11. Some things go
bad quickly

12. Others take much
longer

13. • 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: Body’s ability to use oxygen (VO2 max) drops by 10%. Less
oxygenated blood is pumped with each beat.
• Day 10: Body’s metabolic rate begins to drop. Eat less or you’ll 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%.

15. RATES OF DECAY
• Aerobic capacity!
• Anaerobic lactic capacity!
• Power!
• Speed!
• Maximum strength

16. ACKNOWLEDGE &
RESPECTTHE PHYSICAL
STIMULUS OF GAMES

17. BUT KNOWTHAT GAMES ARE NOTTHE BEST
STIMULUS FOR FITNESS

18. Performance is the outcome
of fitness and fatigue

19. UNDERSTAND THIS

20. Fatigue
Masks
Fitness

21. FAIR IS NOT EQUAL
EQUAL IS NOT FAIR

22. DON’T LET PLAYERS SLIP
THROUGH THE CRACKS

23. USE BUCKETS
• Starters!
• Reserves!
• Non-dress!
• Injured!
• Mid-Season transfers!
• Fast anaerobic players!
• Aerobic players

24. PHYSICAL DEMANDS

25. • 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)

26. • 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)

27. Flaw of Averages

28. FITNESS DEMANDS
ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL
SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2
JAN CHMURA,3
BEATA PLUTA,1
AND ANDRZEJ KASPRZAK2
1
Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland;
2
KKS Lech Poznan´ S.A, Football Club, Poznan´, Poznan´, Poland; and 3
Faculty of Players’
Motor Activity, University School of Physical Education, Wrocław, PolandABSTRACT
Andrzejewski, M, Chmura, J, Pluta, B, and Kasprzak, A. Analysis
of motor activities of professional soccer players. J Strength
Cond Res 26(6): 1481–1488, 2012—The 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 ProÒ
(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
during the 200
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). Lik
team sports, soccer als

29. ANALYSIS OF MOTOR ACTIVITIES OF PROFESSIONAL
SOCCER PLAYERSMARCIN ANDRZEJEWSKI,1,2
JAN CHMURA,3
BEATA PLUTA,1
AND ANDRZEJ KASPRZAK2
1
Faculty of Methodology and Recreation, University School of Physical Education, Poznan, Poland;
2
KKS Lech Poznan´ S.A, Football Club, Poznan´, Poznan´, Poland; and 3
Faculty of Players’
Motor Activity, University School of Physical Education, Wrocław, PolandABSTRACT
Andrzejewski, M, Chmura, J, Pluta, B, and Kasprzak, A. Analysis
of motor activities of professional soccer players. J Strength
Cond Res 26(6): 1481–1488, 2012—The 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 ProÒ
(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
during the 200
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). Lik
team sports, soccer als
•Aerobic capacity is EXTREMELY important
•Average intensity approaches lactate threshold
•Mid-Fielders run the most

30. FITNESS DEMANDS

31. •Aerobic endurance improves distance covered,
number of sprints, involvements with the ball

32. FITNESS DEMANDS
MATCH ACTIVITIES OF ELITE WOMEN SOCCER
PLAYERS AT DIFFERENT PERFORMANCE LEVELS
MAGNI MOHR,1
PETER KRUSTRUP,1
HELENA ANDERSSON,2
DONALD KIRKENDAL,3
AND JENS BANGSBO
1
1
Institute of Exercise and Sport Sciences, Department of Human Physiology, University of Copenhagen, Denmark;
2
Department of Health Sciences, O¨rebro University, Sweden; 3
Center for Human Movement Science, Division of Physical
Therapy, University of North Carolina, Chapel Hill, North Carolina
ABSTRACT
We sought to study the physical demands and match per-
formance of women soccer players. Nineteen top-class and 15
high-level players were individually videotaped in competitive
matches, and time-motion analysis were performed. The players
ity .1,300 times in a game correspond-
total. The top-
INTRODUCTION
T
he physical aspects of elite soccer players have
been studied extensively in men (1,2,10,12,14–
18,22,25). Less information exists regarding the
physical demands in women soccer players (5,6,7,
11,19,24). Body dimensions (8) and maximum aerobic power
(6,8,11,23) of women players have been determined in several
studies. In addition, some studies have examined the activity
atch play (2,24). However, the main focus
hich is believed to be

33. MATCH ACTIVITIES OF ELITE WOMEN SOCCER
PLAYERS AT DIFFERENT PERFORMANCE LEVELS
MAGNI MOHR,1
PETER KRUSTRUP,1
HELENA ANDERSSON,2
DONALD KIRKENDAL,3
AND JENS BANGSBO
1
1
Institute of Exercise and Sport Sciences, Department of Human Physiology, University of Copenhagen, Denmark;
2
Department of Health Sciences, O¨rebro University, Sweden; 3
Center for Human Movement Science, Division of Physical
Therapy, University of North Carolina, Chapel Hill, North Carolina
ABSTRACT
We sought to study the physical demands and match per-
formance of women soccer players. Nineteen top-class and 15
high-level players were individually videotaped in competitive
matches, and time-motion analysis were performed. The players
ity .1,300 times in a game correspond-
total. The top-
INTRODUCTION
T
he physical aspects of elite soccer players have
been studied extensively in men (1,2,10,12,14–
18,22,25). Less information exists regarding the
physical demands in women soccer players (5,6,7,
11,19,24). Body dimensions (8) and maximum aerobic power
(6,8,11,23) of women players have been determined in several
studies. In addition, some studies have examined the activity
atch play (2,24). However, the main focus
hich is believed to be
•Top-class players perform more high intensity runs than lesser peers
•Fatigue develops temporarily & towards the end of a game
•Defenders have lower work rates than mid-fielders & attackers

34. FITNESS DEMANDS

35. •Straight sprints are the most dominant powerful action in
decisive offensive situations in elite soccer
•Most decisive powerful movements ending in goals are
made without the ball

36. POSITIONAL DEMANDS
©Journal of Sports Science and Medicine (2007) 6, 63-70
http://www.jssm.org
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 ( = 0.7277). Players spent 40.6 ± 10.0% of the match
performing PM. Position had a significant influence o
time spent sprinting, running, shu
still (p < 0.0
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 requ
enced by play
Research article

37. ©Journal of Sports Science and Medicine (2007) 6, 63-70
http://www.jssm.org
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 ( = 0.7277). Players spent 40.6 ± 10.0% of the match
performing PM. Position had a significant influence o
time spent sprinting, running, shu
still (p < 0.0
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 requ
enced by play
Research article
•Players spent 48.7± 9.2% of purposeful movement going
directly forward
•726 ± 203 turns in a game•Upwards of 40% of purposeful movement is spent walking
or slowly jogging

38. 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*

39. 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

40. 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

41. Conclusions...
Due to the intermittent high
intensity efforts with insufficient
recovery, the sport can best be
classified as an alactic-aerobic
sport

42. Application of
Concepts

43. The key to training
in team settings is
pushing
player
appropriate level of
overload
simultaneously
managing fatigue
allow for
adaptations

44. Due to the nature of
today’s high level game,
traditional periodization
models with clear cut
in-seasons & off-seasons
are antiquated & obsolete

45. IT’S MORE APPROPRIATE TO THINK OF AN ONGOING
PROCESS WITH WINDOWS OF OPPORTUNITY

46. FINDING WINDOWS REQUIRES
LOOKING FORTHEM
• Game load • Travel stress
• Strength training load
• Objective indicators
• Subjective indicators
• Schedule

48. Biologically DictatedPeriodization

49. “OFF-SEASON” TRAINING IS
NOTHING MORE THAN A VERY BIG WINDOW

50. “OFF-SEASON” TRAINING IS
A CHANCE TO “PUT HAY IN THE BARN”

51. “IN-SEASON”TRAINING IS A
BALANCING ACT

52. “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 aren’t attained !
• Consider pre-game training for those not selected!
• Post-game training for bench players who see minimal
or no time

53. 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

54. AEROBIC FITNESS

55. Aerobic Capacity
Aerobic capacity fuels theability to perform repeatedhigh intensity efforts whenthe rest interval betweenefforts is insufficient forcomplete recovery

56. • 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 won’t provide the
desired stimulus
AEROBIC FITNESS

57. 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

58. Off-Season
• Non-specific steady state
aerobic work is highly
recommended because of
it’s controlled nature
which reduces the
likelihood for injury and
provides a ‘clean’ stimulus

59. 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)

60. SPRINT CAPACITY

61. ANAEROBIC
ALACTIC
ABILITIES
•Speed (especially linear)!
•Power!
•Strength

62. Quickness &
Agility?
A distinct but
related motor
pattern to
speed, power &
strength

63. 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)

64. 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

65. 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

66. 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!

67. AGILITY & QUICKNESS?

68. REPEAT SPRINT ABILITY

69. To be fit for
soccer you must be
able to sprint fast.
Repeatedly.
With minimal rest.
Repeat Sprint
Ability

70. 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)

71. 1. Include traditional sprint training to
improve an athlete’s capacity in a single
sprint effort!
2. Some high intensity interval training is
beneficial to improve the athlete’s
ability to recover between sprint
efforts.!
(Bishop et al, 2011)
TRAINING RSA

72. RSA Training Guidelines
Intensity: 95-100%
Reps: 10-30m
Volume: <300m total
Work:Rest Ratio: 1:5-10
Frequency: 1-2x / week
RSA is addressed indirectly through other training
methods but specific training is also recommended

73. 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

74. In-Season
• Very little is necessary!
!
• HIIT + speed training may
help preserve

75. STRENGTH & POWER

76. “...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?”

77. Benefits of Strength Training
Enhances acceleration
Reduces likelihood for injury
Enhances power (jumping, change of
direction, etc)
Improves running economy

78. RUNNING ECONOMY:
HOW STRENGTH & POWERTRAINING CAN
AFFECT ENDURANCE

79. • 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

80. •2.9% Improved Performance
•4.6% Improved Economy

81. 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 A Lucia. Running Specific
Periodized Strength Training
Attenuates Loss of Stride Length
during intense Endurance Running.
JSCR 2008.
• And MUCH MORE
Evidence Refuting
Resistance Training

82. Basic Guidelines
for Strength

83. • Muscles don’t act in isolation!
• Train movements not
muscles….“soccer specific
strength” is nonsense!
• Address asymmetries and
imbalances
TRAIN HOLISTICALLY

84. • 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

85. Exercise Absolute Power (Watts)
100kg Male 75kg Female
Bench Press 300
Back Squat 1100
Deadlift 1100
Snatch 3000 1750
Snatch 2nd Pull 5500 2900
Clean 2950 1750
Clean 2nd Pull 5500 2650
Jerk 5400 2600
POWER DEVELOPMENT
*Total pull: Lift-off until maximal vertical velocity
**2nd pull: Transition until maximal vertical barbell velocity

86. Exercise Absolute Power (Watts)
100kg Male 75kg Female
Bench Press 300
Back Squat 1100
Deadlift 1100
Snatch 3000 1750
Snatch 2nd Pull 5500 2900
Clean 2950 1750
Clean 2nd Pull 5500 2650
Jerk 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 teachingexpertise, or athleteinexperience; the basicprincipals should still be
incorporated (externally
loaded, multi-joint, lower body
explosive movement)

87. Heavy-Low Rep vs. Light-High Rep

88. • 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

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

90. 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

91. 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

92. 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

93. ANAEROBIC LACTIC
CAPACITY

94. International Journal of Sports Physiology and Performance, 2009, 4, 291-306
© 2009 Human Kinetics, Inc.
High-Intensity Training in Football
F. Marcello Iaia, Ermanno Rampinini, and Jens Bangsbo
This article reviews the major physiological and performance effects of aerobic high-
ed-endurance training in football, and provides insight on implemen-
cal training. Analysis and physiological mea-
tically demanding, and
.
BRIEF REVIEW
ANAEROBIC LACTIC
CAPACITY

95. International Journal of Sports Physiology and Performance, 2009, 4, 291-306
© 2009 Human Kinetics, Inc.
High-Intensity Training in Football
F. Marcello Iaia, Ermanno Rampinini, and Jens Bangsbo
This article reviews the major physiological and performance effects of aerobic high-
ed-endurance training in football, and provides insight on implemen-
cal training. Analysis and physiological mea-
tically demanding, and
.
BRIEF REVIEW
•Players operate on the fringe of lactate threshold
•Although not critical anaerobic lactic capacity may play an
important support role
•Great for training efficiency

96. 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

97. 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

98. THERE IS NO RECIPE.
LEARN TO COOK

99. THANKS
@MIKEYOUNG!
FITFORFUTBOL.COM!
ELITETRACK.COM!
ATHLETICLAB.COM!
HPCSPORT.COM!
MIKE@ATHLETICLAB.COM