Football Fitness

Main Page	As mentioned before there is a large element of aerobic fitness required to perform at any standard of football. We will be dealing with pre season fitness as we feel that once the season has started fitness should be maintained through the weekly games being played. We will be working on aerobic fitness plus the other two energy systems required for sprinting and jumping. (Those that provide energy for 5-10 secs of very high intensity work Creatine Phosphate system and energy required for 30-50 sec high intensity work the ATP system.) To take into account different fitness levels and therefore different levels of sessions we must first calculate your own fitness level. There a number of tests but the most simple and accurate is to take your resting pulse. So find your pulse and count the number of beats for 30secs and x by 2 Beginner      70bpm Intermediate      60-70bpm Advanced      < 60bpm So you now know what level you are at, as your fitness improves your resting pulse will decrease, so check it every week and when you improve you can start taking up the levels of training. Week Beginner Intermediate Advanced 1 2 3 4 5 6 3f 0s 0sc 3f 1s 1sc 3f 1s 1sc 2f 2s 1sc 3f 1s 1sc 2f 2s 1sc 3f 0s 1sc 3f 1s 1sc 3f 1s 1sc 2f 2s 1sc 2f 1s 1sc 2f 2s 1sc 2f 1s 1sc 2f 1s 1sc 2f 2s 1sc 2f 1s 2sc 3f 1s 1sc 2f 1s 1sc Fitness training session 1 “Fartlekking” Level Beginner Intermediate Advanced Time 30mins 45mins 45-60mins Sprint Interval (seconds) 15-15-15 15-30-15 15-30-45 Recovery 1min / 3mins * As Beginner As Beginner No of Sets 3 3 3 * This is one minute between repetitions and three minutes between the sets. Session 2 “the Egyptian” Mark out 100m or use the length of a pitch. You will need a stopwatch for this session Level Beginner Intermediate Advanced Distance 3-2-1-2-3 4-3-2-1-2-3-4 4-3-2-1-2-3-4 Recovery 40 secs 45 secs 40secs No of sets 1 2 3 Rec between sets - 3mins 3mins Work on good running technique however tired you’re getting!!! Session 3 “eye balls out” Mark out 100m either on a track or use a football pitch. You will need a stopwatch for this session. Level Beginner Intermediate Advanced Distance 200m (2x pitch) 200m (2x pitch) 200m (2x pitch) Recovery 3 mins 3 mins 3 mins No of sets 2 3 4 Rec between sets - - - The idea is to run the first rep fast, then try to repeat the same time on all the other reps
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