HIIT (High Intensity Intermittent Training in Soccer )

HIT Training in High Intensity 

As part of the training methodology applied to football, in recent years we hear more and more talk about high intensity training. This type of training is known in the literature as HIT (High Intensity Training) and has important supporting scientific fundamentals (Helgerud, 2007, Iaia 2008 Thomassen, 2010, Buccheit 2013).The classifications described by the authors are different, but the one that can be considered exemplary and represented in figure 1.
Long Intervals > 45'',Short Intervals < 45'',Sprint Interval Training 20-30'',R.S.A < 10"











Beyond the theoretical classifications, for teaching purposes, to program a HIT training it is necessary to manipulate nine variables (Buccheit, 2013), for which the six indicated in figure 2 are relevant for practical purposes.
a.Repetition duration b.Repetitions Intensity c.Recovery duration d.Recovery methods e.Number of Repetitions f.Number of Series 

1.Long Intervals 
Repetition duration: Must allow to reach the VO2max .It is recommended a duration of more than 2-3 '.
Intensity :90-95%fcmax or 90%VAM.
Recovery method :Active or Passive
Recovery duration:Greater than or equal to 3 'between repetitions
Number of Repetitions :The minimum to obtain an improvement and 4 repetitions in the case of a 4' work duration, while a greater number of repetitions occurs if the duration is shorter.

Number of Series :This type of work, providing long intervals and active recovery, allows to carry out only one series (or 2 if the duration is less than 4 minutes) to obtain positive effects.

Practical Example :4x4'min ( or 4x1000m) .This work involves several physiological parameters, in particular the VO2max. By following and monitoring the parameters described, physiological responses and performance improvements can be obtained independently if such a proposal is carried out dry or with a ball, especially in young players.(Impellizzeri ,2006 Hill-Haas ,2009)

2.Short intervals 

Repetition duration: 10''-45''

Intensity :100-140% VAM The use of percentage values of the fc max in case of short intervals (above all equal to or less than 30 '') and less reliable because it does not follow the actual intensity of the training .(Billat ,2001 Laursen ,2002)

Recovery method :It can be active or passive. This last, with a fixed and intense interval, increases the lactic acid contribution. The former, on the other hand, maximizes the time spent at the Vo2max and consequently has a greater effectiveness in looking for adaptations to the aerobic system. in the use of the classic intermittent 10''-10'',15''-15'',30''-30'' only in this last active recovery increases the time spent on VO2max.

Recovery duration:Between repetitions it is equal to the duration of the interval to keep the performance fairly constant, or less than this to increase the total intensity of the exercise and "accumulate fatigue" (which is convenient to create physiological adaptations in the recovery phase of the following days). Between the series it is appropriate a recovery of 4-5 'active or of a shorter duration if passive.

Number of Repetitions/Series  :is indicated what allows the right volume of training suggested by the evidence for team sports such as football, or 5-7 'of effective work.
Practical Example : 2 Serie 20 repetitions 20''-20''

3.Sprint Interval Training 

Repetition duration: Between 20-30''

Intensity :all -out, or at the highest possible speed in each interval.

Recovery method : Passive to maintain constant the performance of sprint

Recovery duration:Greater than or equal to three times the duration of the sprint (always manage it based on the acute and chronic physiological response sought)

Number of Repetitions/Series  :8-12

Number of Series :A single series given very high intensity is enough in this type of intervention. A valid alternative could be to use the fail method or to carry out repeated sprints until it significantly decreases the intensity for 2 consecutive sprints (for example, if you can no longer cover a certain distance), all repeated for 2-3 series, interspersed with an active recovery (at a very mild pace) of 3-4 minutes depending on the performance level of the athletes, or of a shorter duration if passive.

Practical Example : It could be the execution of 8 repetitions of 30 '' all out with a passive recovery of 90 '' Or with the fail method, one could propose 2 series of 20 '' all out with a passive recovery of 2 'between the repetitions and 2-3 'between the series.

4.Repetead Sprint Training

Repetition duration: 3-10''

Intensity : all -out 

Recovery method :Active or passive based on the physiological response sought and the objectives of the training (in the same way as explained for the other types).

Recovery duration:Between the repetitions 20-60''bearing in mind that less recovery results in more time spent on the VO2max. Between the series and fundamental a large recovery, of 3-4 'if passive or up to 6 if it is active at low intensity

Number of Repetitions/Series  : Greater than or equal to 6
Number of Series : 2-3
Practical Example : 3 Set x10 (5'') all out with change direction 90*with passive rest 25'' between repetitions 3-4'min between set.


The parameters to be considered

• Increasing intensity (mainly for short intervals)
• Decreasing recovery time at fixed work interval
• Taking advantage of a passive recovery, especially in the all-out intensity

In conclusion, it can be said that high intensity training is the present and future of the methodology in football. In fact, several studies have shown that physiological adaptations and performance improvements (especially number and frequency of high intensity actions in the race) are relevant and influence discrimination between players.(Iaia ,2009 )

Αuthor :Pasquale D'Antonio (Preparatore Atletico Professionista ) Il Nuovo Calcio -Number 305

Translate-Edit :Paul Gotsis Soccer Conditioning Specialist

Congresso Internazionale :Training Load and Recovery in Football

Training Load and Recovery in Football (Exchange Experiences and Opinions )
Date:28.05.2018 Nelson Mantela Forum Firenze  Excellent organization, very good  all the speakers, much better compared to previous years. I think the speakers who stood out were  V.Di Salvo (National Team Italia ), A.Azzalin (Nantes Fc) ,S.Folletti (Juventus fc).
I will show you some slides from these speakers .
1.La Gestione dell'allenamento del calciatore -V.di Salvo 
a.Analysing the Football Performance Objectives 
b.Football Perfirmance priorities for Academy Football (U13-U18)
c.Periodization in a Proffesional Squad
d.Comparison Game-Training ,different plaeyr load,distance,metabolic power 

2.Programmazione dell' allenamento in diversi campionati europei :dati e riflessioni sul controlo del carico (Andrea Azzalin -Preparatore Atletico Nantes fc )

a.2 different microcycles from Monaco and Leicester 
b. Aerobic Metabolism in Soccer :Simulations and patterns of play 

*Increased total distance during the game

*Correlated to RSA

*Reduction of the negative metabolic effects related to the anaerobic metabolism

*Able to maintain a good ratio between work/power outpout in the end of the match

3.Filosofia di lavoro e strategie di recupero prima squadra -S.Folletti  
(Preparatore Atletico Juventus fc )
a.Recovery strategies of the First Team Juventus
b.Assessment Test (Vo2max Test,FMS Test,Strength Isom Test,Isokinetic Test )
c.Performance Test (Mognoni Test -Lactate Threshold,HIT Test ,CMJ Test,Test Agility)
d.Protocol for the players after the Game (24h-48h after the Game)
e.Different protocolls for the players who played 48h after the match.
f.Individual F.S.Training programms before the Training

Very good presentations, many common in their lectures  and all very interesting.
Home Message 
1.Aerobic Metabolim in Soccer = Simulations and patterns of play
2.Not only training with the ball but training and without ball  (General+Specific Training) for the Aerobic Mechanism
3.Balance betwwen load and recovery ,in reducing injuries.
4.Internal Load +External load after each training.
5.Replicate in the Microcycle Season Training.
For further information:paulgotsis@yahoo.gr 

Fartlek Field Circuit without ball (4)

Today I propose a Navetta Calcio (Fartlek Field Circuit) for the training of Metabolic Power. The Navetta Calcio consists in executing a circuit where inside there are CdS on the 20 meters run at submaximal speed, CdD> 30 °, lengthening on 40 meters and recoveries interspersed with a slow run and a walk.2x5 / 6 repetitions with recovery between the 3'30 "series. Total time of a single shuttle 1’ The work consists in executing the circuit 5/6 times continuously.Total Distance Circuit :220m (Polar Team Pro  Gps  ) . 1 Set :6 Repetitions = 290-370m  19-25km/h

4 "of walking

5 "of CdD> 30 ° in a triangle

5 "slow Jogging

3 "of walking

8 "of extension on 40 meters

5 "of walking

8 "of CdS on 20 meters

10 "slow jogging

2 "of walking

3 "of CdD> of 30 °

2 "slow jogging in deceleration

5 "of final walking.

**The final recovery (at the end of the completion of the single shuttle) of 5 "of step must be added to the 4" walking initials. The rigidity in keeping the time unaffected is not always constructive because the athlete according to my humble opinion if he puts 1 "-2" more or less does not make a crime but adjusts the time according to his skills and his perception of effort at that particular moment.

Search :allenamentofisico.blogspot.gr  Prof. Gianluca Angelicchio 

Fartlek field Circuit with ball (3)

Samples for Fartlek training with ball ,you can introduce this in the Preparation period or in season microcycle as a HIT or in lower or moderate intensity as a warm up but with a lot of recuperation.

Fartlek gives you a lot of elements that look like playing conditions and the presence of the ball makes it harder, while at the same time rising the heart rate quickly and putting it up as a warm-up can prepare the body for more intense muscle work.

*Die Trainingsmethoden der Ausdauer -Swiss Football Association 

Fartlek Field Circuit (2)

The video shows the speed part of the individual training session of Mario Gomez during the FC Bayern Munich training camp at Doha/Qatar 2013.

This distance is between 220-240m and the Duration 55''-60'' Rest Repetitions :5''-15'' .Bout Repetitions :5-6 continuous .The intensity is upper of the Anaerobic Threshold between 89-94%fcmax (Aerobic Power Zone ).This is an excellent exercise for the Preparation Period (2nd week ) or inside in the week microcycle or for the players who have training in the daymatch (out of list players )

Fartlek Field Circuit (1)

This circuit was designed to reflect the movement demands of team sport. Each bout

consisted of six laps around a marked 128.5 m running circuit

involving walking, jogging, 

fast running, sprinting and standing still .

Was allowed to 

complete each lap 30''-35''. Each lap was hand timed and feedback was

provided to the participant regarding remaining time before

the commencement of the next lap. There was 15–25'' srecovery

between the completion of the circuit and the commencement

of the next lap.  The participants were instructed to follow the

marked course as closely as possible. Distance and speed

were collected concurrently during each trial at 1-Hz using

six portable GPS devices  .

Distance per each lap :123-129m   Total Distance Bout :739-776m 

Speed Zones : LIA <14 .4km"( 524-565m)  HIR>14.4 km :145-175m  VHIR >20 km/h: 60-82m mean average per player.

Reference :(Validity and reliability of GPS devices for measuring movement demands of team sports

Journal of Science and Medecine in Sport )

This trainining is excellent for the second week of the preparation period or in the HIT inside the season microcycle.In my team Apollon Smyrnis Super League Greece I made this training  in 12.07.2017.