Pro Soccer Aerobic Conditioning Day
If you missed the first part of this program, which is a lower body/speed session, you can view that here –
Up until last week, the team had not provided players with any equipment. However, this weekend they gave each player a few items so the program will change in week two.
This session was to follow the previous as this is low intense and is used to facilitate recovery AND improve the aerobic system. Lastly, if you’re wondering why the running volume is low, it’s because this athlete is a goalkeeper. He was given options to bike or perform a pool workout for this day but he enjoys running. Again, it’s important to make sure your athletes actually enjoy their workouts for improved adherence and effort.
Tempo Runs
My knowledge of tempo runs stems from the work of the late, great Charlie Francis. In my opinion, he was one of the best all-around coaches we have ever seen, not simply limited to Track and Field. My work has been heavily influenced by his principles.
I prefer if these are done on grass, second best is a track, and third would be treadmill. Here is how these work. If outside, you will run 80 yards @65% effort but smooth, relaxed, proper arm action and mimicking “sprint form”. Remember, THIS IS NOT A SPRINT! Border on lower intensity.
After those 80 yards you will perform “active rest” either 15-20 McGill crunches, 10 push ups, or any other low intense activity (rolling-plank x 10/e for example). If on a treadmill, use 20 sec as equivalent to the run. Your first set will be 8 total runs + active rest exercises. Once that is complete, walk 100 yards and then begin set two. We will build on these each week.
Want the heart rate below anaerobic threshold.
*Full warm up from day 1*
• Week 1 – 2×8 (2 sets of 80yd runs, after a full set of 8 walk 100yds as rest)
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