HIGH-SPEED RUNNING & SPRINTING TRAINING IN SOCCER BY MARCO BEATO, BARRY DRUST & ANTONIO DELLO IACONO

 

https://myresearchspace.uws.ac.uk/ws/portalfiles/portal/21520545/2020_10_27_Beato_et_al_Implementing_accepted.pdf 

 

Speed Training in Football

LAS DISTANCIAS A RECORRER PARA LOS EJERCICIOS INTERMITENTES (TIPO 30-30 Y 15-15)

https://www.preparacionfisicafutbol.com/2021/distancias-ejercicios-intermitentes 

www.preparacionfisicafutbol.com 

High-Intensity Interval Training in pre season period Useful or not ?

 

https://www.researchgate.net/publication/347438863_Effects_of_a_short_High-Intensity_Interval_Training_Shock_Microcycle_at_the_beginning_of_the_pre-season_in_a_semi-professional_soccer_team

Stamina in Football :Specific High Intensity Intermittent Training

HIITraining for Soccer .Very nice training for 

the players out of list or the players who came

from Injuries .

Each exercise 4 repetitions  Work :18-20''  Rest :60''

Set:1-2  Rest Set :3'min Distance 4 reps without ball :350-400m

Max Speed :20km/h-24km/h 

Is a specific exercise with a lot acc/dec the player

can achieve HSR and Sprints who are important

in the total replicate inside in the week .We quote 2 data 

of players in my team who were in the last level to return

in training from muscle injury.

 

ΗΙΙΤ Short Intensive Runs : One box-to-box does not fit all – insights from running energetics

There is an interest in the programming of generic (no ball involved ) high speed running (HSR) drills in soccer ans especially after the matches for those players who played less or no participate .For easy implementation ,these drills are regurarly performed from one box to the other on the soccer pitch (70-72m ) with all players running together .While these 2 types box -to-box drills are likely an efficient means of accumulating a sufficient HSR distance (>600-1500m) (Buchheit 2019a) ,the fact that all players run together prevents the precise individualisation of either (external ) mechanical work ,and in turn ,their internal ,energetic load .The consequence of this that some players might not benefit from the fixed HIIT box-to-box drills as a conditioning stimulus ,while others maybe overloaded ,with larger levels of metabolic perturbation and associated (neuromascular ) fatigue . For more information about the results of this methods visit hiitscience .com a very interesting article from Martin Buchheit .

https://hiitscience.com/one-box-to-box-does-not-fit-all-insights-from-running-energetics/ 

The Science of High-Intensity Interval Training with Dr. Paul Larsen Part (1-2-3 )

 

How to increase your Vo2max HIIT Training

How to increase VO2 Max and Lactate Threshold | Heart Rate Zone Training Program | HIIT Training This video discusses how to improve VO2 Max, Lactate Threshold, and Endurance using heart rate training zones and a detailed high-intensity interval HIIT training program. VO2 Max measures how efficient your cardiorespiratory system is in delivering oxygen to the muscles and how efficient your muscles are using the oxygen. Once you have established your baseline VO2 Max and Lactate Threshold, ECA Wellness has developed a high-intensity interval training (HIIT) program to improve each parameter.

Intermittente nel calcio: Tutto quello che devi sapere

Un altro articolo importante sull'allenamento Ιntermittente nel calcio.
In questo articolo puoi trovare importanti tabelle relative a Ιntermittent running, indicazioni, conclusioni molto necessarie per il periodo di preparazione estivo  e la stagione delle gare.
I capitoli principali sono i seguenti.

1.L'Intermittente Corsa
2.Fisiologia del Lavoro Intermittente
3.I Vantaggi di lavoro Intermittente


http://ancheiopossoallenare.com/preparazione-atletica/lintermittente-nel-calcio-tutto-quello-che-devi-sapere/

COVID 19 : Our Mentality for Strength and Running in this period

The team is out of normal training for 2 weeks.The problems we have are many to keep our players in good shape.What happens when a player detrains for a long time (now this time is 20 days but probably this period continued ) ?What body systems /functions (that relate to football performance ) are affected during the days of detraining ?What can we do to help the players this difficult period ?

First of all we should mention the detraining effects for the Muscular System and for the Cardiospiratory System .

A. On MUSCULAR SYSTEM (if they do not do strength training at home)

1. Decrease max strength

2. Gradual decrease in muscle size 

3. Faster decrease in speed of actions (muscles contract at a slower rate)

4. Fast fibers in the human body DETRAIN FASTER since they are not used at all during the detraining period (slower muscle fibers are used with daily tasks and low intensity actions)

B.  On CARDIORESPIRATORY SYSTEM 

1. Decrease strength of heart muscle (myocardium)

2. Decrease pumping capacity of the heart (less blood is pumped / heartbeat)

3. Decrease strength of Ventilatory Muscles 

4. Decrease blood volume (-5% within 2 weeks)

These 4 factors (B1, B2, B3, B4) causes HEART RATE and BREATHING RATE TO INCREASE although work rate does not increase .
Υοu can watch in the figure the changes in VO2max and in Cardiovascular variables

Until now my players took from me  the previous weeks an Individual Body Weight Workout and a Plan for Road Training because all the other spaces to run are closed.Ηere is a sample of my workouts for Strenghth Training for the last 2 weeks and for the next week ( I give to each player about 6-8 personal plan for Core and Body Weight Workout )

Sample for Aerobic Running on the Road .As you know is difficult to achieve high speed running on the road ( 14-16km/h) and I speak fot the players that are not used to make thraining in the road.

Muscle /Gym/Strength
We need to focus on to areas :

a.High fast actions with very low resistance +speed actions without resistance -so that muscles can contract at max speed +nerves will send signals fast   
b.High LOAD -LOW reps  
Cardiospiratory System
Slow or medium Intensity Running or Long Runs or Continuous Running not help at this time so much ,only for 1-2 times per week .We need to focus as soon as possible to HIGH INTENSITY INTERVAL TRAINING since we need to reach at >90% max .We propose Slow Running with inside Bursts  ex ( 45''-15'' )   (2'-1' )   for the reason to increase the Stroke volume of the heart and the Cardiac Output and simultaneous to activate the fast muscle fibres ,because all this period the most of the actions are slow.
We propose one video for best understanding the High Intensity Interval Training .If someone have Field or Treadmill to make normal training we give to this player different individual program but inside I put for sure 2 HIITrainings .All we need to understand how important is the High Intensity training in Modern Soccer Training with and without ball.

( I Like to thank mr Ziogas G PHD Physiologist Paok fc for all the details about the effects in the detraining period in Football )

V˙O2 Kinetics and Performance in Soccer Players after Intense Training and Inactivity

The main measures taken by health authorities following the classification of COVID-19 as a pandemic have changed the conditions for football players around the world. However, it is important to have training still, but in safe conditions.

It is important to continue training despite the current situation. Most physiological variables that are important to football performance are particularly sensitive to inertia. In a scientific study of Danish elite players, it has been shown that the level of physical performance decreased by 20-25% after two weeks of inactivity (Thomassen et al., 2010; Christensen et al., 2011). In addition, a decrease in several important physiological variables was observed. In contrast, a group that received significantly less training than usual during the season, but at a very high intensity, showed that they improved their physical performance as well as maintained or improved several key physiological variables (Rago et al., 2019).

Here is the research that may be useful for you at this time, the issue is how footballers can run high intensity programs without the guidance of fitness coaches.

https://journals.lww.com/acsm-

msse/Fulltext/2011/09000/V_O2_Kinetics_and_Performance_in_Soccer_Players.15.aspx

https://journals.lww.com/acsm-msse/Fulltext/2012/08000/The_Copenhagen_Soccer_Test___Physiological.24.aspx