In soccer, a player must be capable of performing for long periods of time as well as recover quickly following periods of high intensity activity, e.g., sprint. This ability is developed through Aerobic LI, Training and complimented by Aerobic HI Training. The goal is to develop the player's ability to maintain a high work rate and level of technical performance throughout the game.

 

During Aerobic LI Training the intensity should be such that a player's heart rate is:

Average: Approximately 80% of MHR Range: 65% - 90% of MHR

 

For a player with a MHR of 190 bprn this would correspond to the following:

Average: Approximately 150 bprn Range: 125 - 170 bprn

 

This training can take the form of either continuous or intermittent exercise. The heart rate should not exceed the recommended limits for more then a short period of time. During intermittent exercise (Interval Training) the work bouts should be longer than five minutes.

If the training is performed without a ball, it is recommended that continuous exercise at varying intensities is used, e.g., alternating between exercise intensities corresponding to 70, 80 and 90% of the maximum heart rate each third minute.