Aerobic High Intensity (Aerobic Power)
It has been demonstrated that the distance covered by high intensity running during a game is related to the standard of soccer, i.e., top class players cover the most distance. Because of this, it is important that players are capable of repeatedly performing at high intensities for prolonged periods of time during the game. The basis for this ability is a well-developed capacity for high maximum oxygen uptake, which can be developed through Aerobic HI Training. During this type of training, players exercise intermittently (Interval Training) with an average heart rate of 180 bpm.
Aerobic HI Training must be organized and conducted through an interval method only.
During Aerobic HI Training the exercise intensity should be such that a player's heart rate is:
Average: Approximately 90% of MHR Range: 80% - 100% of MHR
For a player with an MHR of 190 bpm this corresponds to the following:
Average: Approximately 170 bpm Range: 150 - 190 bpm
There is a relationship between Aerobic HI Training and Anaerobic Speed Endurance Training. During Aerobic HI Training the energy producing system for speed endurance (lactate producing energy system) may be highly stimulated for short periods of time, causing the training to overlap anaerobic speed endurance training. The coach must ensure that the exercise intensity during Aerobic HI Training does not become so high that the training becomes exclusively speed endurance. If the intensity is too high, then the players will be unable to maintain a high enough work rate during subsequent work bouts and the desired effect of the Aerobic HI Training will be lost.
In addition to the intermittent exercise inherent to a game of soccer, (3) different intermittent training methods can be used in Aerobic HI Training.
Alteration of the Rules — By changing the rules during a training game the exercise intensity may be varied, e.g., alternating between using and not using the rule of exactly two touches each time a player is in contact with the ball. Set times can be implemented where the rules are changed to either increase or decrease the exercise intensity.
Natural Variations — Training games can be structured so that the exercise intensity changes in a natural way during a game, e.g., limitations of a player’s actions within a certain area of the field result in an elevated exercise intensity during periods of the game.
In general, at the start of the season we would begin our training with an interval that would have a lower work to relief ratio, such as 1:3. For example, we may work for 30 seconds and recover for 90 seconds. As the level of fitness increases, we adjust the work to relief ratio to 1:2 and eventually to 1:1. This is referred to as the Interval Training Principle.
Fixed Time Intervals
The principle of the fixed time intervals is that the duration of the exercise and rest periods is determined in advance, e.g., alternating between two minutes of work and one minute of rest. If the exercise periods are longer than one minute, the rest periods should be shorter than the exercise periods, otherwise the overall exercise intensity will be too low. The shorter the exercise periods, the higher the exercise intensity should be, according to the principles given for this type of training. Rest periods should include some form of recovery exercises, e.g., jogging. The above principles are valid for training with and without a ball.
Below are examples of paired work and rest periods for Aerobic HI Training based on fixed time intervals.