The training can trigger the formation of more extensive capillary networks around the fiber, a process called angiogenesis, to supply oxygen and remove metabolic waste. Myoglobin is found in the sarcoplasm and acts as an oxygen storage supply for the mitochondria. Endurance exercise can also increase the amount of myoglobin in a cell, as increased aerobic respiration increases the need for oxygen. Endurance training modifies these slow fibers to make them even more efficient by producing more mitochondria to enable more aerobic metabolism and more ATP production. The aerobic metabolism used by slow-twitch fibers allows them to maintain contractions over long periods. And you can get your own soccer GPS tracker, Apex Athlete Series, here.Slow fibers are predominantly used in endurance exercises that require little force but involve numerous repetitions. Nutrition is key for recovery, sustaining energy levels and staying fit and healthy.įor more fitness drills and tips, you can follow Dave on Instagram and Twitter. Rest and recovery is essential when working at such a high level. Plyometric training is great for building explosive power and speed. This max speed drill will enable you to sustain high level sprints for longer in a game, as the recovery time is low, so you will be conditioning your body to cope with higher stress and workloads, with short recoveries like in a match.Ĭircuit training is great as you can again work for bursts of speed and active rest. How can you expect to hit top speeds and last 90+ minutes if you haven’t achieved it in training? Run to other side of the half-way D and back to 18 in 15 seconds.Run to 18-yard box to half way and back to goal line and 6 yard box in 15 secs, 15 recovery.Run from 18-yard box to half way and back in 15 seconds, 15 recovery.Interval training is an effective training method to develop match fitness and endurance levels: This drill works the players for a set time period and then an equal time period of rest.įootball being an intermittent multi-directional sport involving high intensity movements such as sprints that are then followed by walking or jogging, before again high intensity occur again. Sprint full length of pitch, walk back recovery.Sprint to half-way, walk back recovery.Sprint to 18-yard box, max speed, walk back recovery.This drill will help you hit max speeds for longer as you’re replicating match speeds in training. This means come pre-season or game time you will be able to sustain a high intensity as you train at a higher level in training. This training will help your body deal with high levels of lactic acid in your muscles and sustain a high workload. Then run for 1 minute, rest for 3 minutes. Run again for 2 minutes, then rest for 2 minutes. Run for 3 minutes around a pitch, aiming for 60 seconds a lap, resting for 1 minute. Then sprint for 20 seconds, at 90% speed, followed by a walk for 10 seconds. Run continues from 18-yard box to other 18 yard box for 40 seconds at 60/70% speed, then walk for 20 seconds. This drill incorporates all the facets you need in a match with bursts of speed, jogging and walking. Using our soccer GPS tracker, Apex Athlete Series, you can monitor your total distance, max speed, amount of high speed running and heat map in each training session and game, making sure you don’t get left behind.Īs pre-season continues in earnest, we asked Dave Mendonca of Mendo Fitness for his top drills and advice for improving your aerobic endurance. Pre-season is the perfect time to build that foundation of speed and endurance. Who can run faster, for longer, and come out on top. Skill is hugely important obviously, but sport, by and large, comes down to who has the better endurance.
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