Conditioning is absolutely crucial for overall fitness as well as speed of play and effectiveness in the final half. Fartlek is a strategy that has been shown to be extremely effective for soccer athletes, men and women. Soccer, as it is commonly known in other parts of the world, is one of the oldest team sports on the planet. It requires a person to run slightly more than the length of a football field (approximately 110 yards) constantly for approximately 90 minutes. It also requires dexterity, flexibility, and presence of mind to focus on using feet and legs as hands and arms. It’s no surprise that soccer is the most popular game in the world, and it’s also no surprise that strength training and conditioning for soccer is probably more focused than other sports.
Soccer-specific physical and strength training is crucial for success at the highest sporting levels, youth or adult. Soccer players require a combination of aerobic and anaerobic fitness due to the nature of the game and the fact that there is continuous movement with many short bursts of more intense activity.
Aerobic fitness is tied to oxygen use and anaerobic fitness is tied to work, power, and strength. Soccer fitness is a combination of aerobic and anaerobic fitness with greater specialization for the age and position of each person. Conditioning for soccer is not one size fits all or one program that fits all types of exertion. It is often necessary to focus on mental training and motor skills when it comes to younger soccer athletes because conditioning and speed training do not connect easily or have an impact in those younger than their early teens. , except with a very small and select group. of “first” level athletes. After puberty, strength and conditioning training can and should have a major effect, however sessions should be focused and controlled, depending on the age and gender of the soccer athlete. Also remember that strength and conditioning sessions develop a better player, but they do not replace individual foot skill, vision, and teamwork. However, when training is done consistently, over a period of months, amazing results are possible.
One form of aerobic fitness training for soccer is called Fartlek, which means “speed game” in Swedish. Fartlek is a form of conditioning that puts pressure on the aerobic energy system by keeping the athlete moving, without stopping for long periods of time. The difference between this and regular continuous running and/or circuit training is the variation in speeds involved, variation that tests the body and causes the individual to adapt to the effort. Fartlek sessions last about 45 minutes and use everything from walking to sprinting. Fartlek deals with one of the most important things in football: game speed. Soccer athletes are required to accelerate quickly, have a high top speed, react quickly, be able to change direction and be able to maintain their speed. Fartlek and plyometrics (exercises that allow muscles to reach maximum strength quickly) round out an aerobic workout and get amazing big results during a relatively short training program.
Anaerobic training for soccer athletes focuses more on maintaining a lean physique that is not overly muscular and inflexible. Soccer athletes must have high speed and endurance, as well as be able to withstand the physical pain and punishment that contact often brings. Push-ups and squats have been a big part of the old-school approach to strength training in soccer. Push-ups develop the shoulders and core muscles, and create a more well-rounded player. Squats develop power and speed for the legs. However, while they are excellent drills, on their own they are woefully inadequate for the overall development of high caliber players.
Conditioning for soccer has varied primarily by age, rather than gender. This is incorrect and does not address the very specific requirements and differences between men and women, boys and girls. The older the soccer athlete, the more he will see the benefits of physical and strength training. However, when administered correctly, gender- and soccer-specific strength and fitness training can have a dramatic impact on the physique and game of youth soccer athletes. The proper conditioning program, combined with physical and strength training, will keep a player strong but lean, increase their oxygen intake and increase their speed of play. The proper balance between training, aerobic exercises, such as the fartlek, and strength and fitness, such as circuit training, will also provide greater body control and reduce the risk of injury. Gender and sport specific physical and strength training, combined with aerobic training, will improve a player’s strength, endurance, confidence, speed and quality of play. Today’s top athletes, amateur or professional, must find and use a balanced fitness program to perform at their highest level.