Fitness For Soccer Matt Tinski

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Introduction

Soccer has been defined as “an open-skill interval activity characterized by high unpredictability inherent to individual and team behaviour between matches and individual players (Djatschkow 1977, Ekblom 1994) More specifically soccer can be described as a multi-sprint sport characterized by short periods of high intensity exercise randomly interspersed with periods of active and passive recovery played over a relatively extended duration (ie. 90 minutes) 30/04/2020 Matt Tinski Coaching 2

Introduction

Thus the physical demands of the game are quite varied and further depend on the level of performance, positional role, style of play etc Sprinting, slow jogging, kicking, jumping, sideward and backward movements, tackling, acceleration, deceleration, changing direction, walking, balance etc… Are all components of the game 30/04/2020 Matt Tinski Coaching 3

Introduction

To optimise time spent training when trying to address so many possibilities, training programs must be based on scientific principles, relevant functional movements and experience both sport specific and general.

Before you can begin to develop a training program and philosophy, you must first understand the demands of the game and some of the physical mechanisms that contribute to the development of the capacities that allow a player to develop 30/04/2020 Matt Tinski Coaching 4

Physical / Physiological Components of a Soccer Player

A players capacity is composed of several systems with the basis being the energy producing pathways, neural capacity / motor control and anthropometric profile / structure All systems are interdependent and combine to produce a number of general qualities that contribute to the soccer players physiological profile 5 30/04/2020 Matt Tinski Coaching

Physical / Physiological Components of a Soccer Player

The components most relevant to soccer include: *Endurance / work capacity (energy systems) *Power (energy systems / neural / structural) *Strength (energy systems / neural / muscular) *Balance & Coordination (neural) *Speed (energy systems / neural / structural) *Speed Endurance (energy systems / neural / structural) 30/04/2020 Matt Tinski Coaching 6

Energy Systems

Muscle contractions require energy Energy is derived from foods ingested ATP is the basic energy source required by muscles Within the muscles there is only enough ATP to sustain only a few repeated muscle contractions Longer term energy demands must be met by systems capable of reforming ATP from ADP The rate of energy supply is based on the demands of exercise type, intensity and duration 30/04/2020 Matt Tinski Coaching 7

Energy Systems Anaerobic Aerobic Phosphate Energy Lactic

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ATP – PCr Reaction

In addition to muscle ATP stores, cells contain another high-energy phosphate molecule that stores energy This molecule is called

phosphocreatine

(PCr) or

creatine phosphate

Energy released from the breakdown of PCr is used to rebuild ATP stores The ATP – PCr reaction is rapid and typically occurs without oxygen -

anaerobic

ATP – PCr stores can sustain energy supply for only

3 – 15 seconds

ATP – PCr stores are rebuilt relatively quickly: Approx 50% available within 30 seconds:

completely restored within 2 - 3 minutes *When exercise extends beyond the extent of the ATP – PCr system, energy is provided through the breakdown of carbohydrate or glycogen stored in the active muscle

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Anaerobic Glycolysis

Glycolysis results in the production of pyruvic acid. This does not require oxygen, but the use of oxygen determines the fate of the pyruvic acid Anaerobic energy release from glycogen ultimately results in converting

pyruvic

acid to

lactic acid

The acidification of muscle fibres inhibits further glycogen breakdown and slows energy production.

Anaerobic glycolysis does not produce large amounts of ATP Combined, ATP – PCr and anaerobic glycolysis systems provide energy for 2 – 3 minutes of high-intensity exercise.

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Aerobic Metabolism

Unlike anaerobic processes, aerobic metabolism has a tremendous energy yield Aerobic metabolism acts as the primary energy system utilized during endurance exercise Aerobic metabolism involves 3 main series of reactions: aerobic glycolysis, the Krebs cycle and electron transport system *all 3 systems interact in the presence of oxygen 30/04/2020 Matt Tinski Coaching 11

Aerobic Metabolism

Aerobic Glycolysis

- in the presence of oxygen, pyruvic acid is converted into acetyl coenzyme A; it also results in the formation of ATP and Hydrogen (H)

Krebs Cycle

– oxidation of acetyl coenzyme A: ATP is formed along with Carbon Dioxide (CO 2 ) and Hydrogen

ETS

– Hydrogen combines with oxygen (O 2 ) to form water, thus preventing the acidification of the muscle cell 12 30/04/2020 Matt Tinski Coaching

Interaction of Energy Systems

Both anaerobic and aerobic energy systems contribute to ATP production during all levels of activity Metabolic processes do not operate in isolation but occur simultaneously: integrated to provide necessary energy Relative contributions of energy systems is dependant on overall

intensity and duration

of exercise 30/04/2020 Matt Tinski Coaching 13

Interaction of Energy Systems

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Interaction of Energy Systems

Area On Chart A B Performance Time

< 30 Seconds 30 to 90 Seconds

Major Energy System(s) Involved

ATP-PC System

Example

<200m Sprint ATP-PC System L / Acid System <400m Sprint 100m Swim

C

90 Seconds to 3 Minutes L / Acid System Oxygen System Boxing 800m Run

D

30/04/2020 Over 3 Minutes Oxygen System Matt Tinski Coaching Marathon 15

Oxygen Transport System

Aerobic metabolism relies on the proper functioning of other physiological systems – namely those incorporated in the

‘oxygen transport system’

The functioning of systems contributing to the OTS influence the

delivery of oxygen and fuels and removal of waste products

from the active muscles The oxygen transport system includes the

respiratory, circulatory and muscular systems Respiratory system

– carries oxygen to lungs where it diffuses into the blood; the capacity of blood to carry oxygen is dependant on blood volume, RBC number and haemoglobin concentration 30/04/2020 Matt Tinski Coaching 16

Oxygen Transport System

Circulatory system – carries oxygenated blood to the heart and to exercising muscles: delivery of blood to muscles is dependant on cardiac output,

(SV times HR = Cardiac Output)

size and strength of the heart muscle, oxidative capacity of the muscle:

(A – VO 2 Difference)

The oxidative capacity of exercising muscles is also related to other physiological variables such as

capillary density, enzyme activity and mitochondria mass

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Muscle Fibre Types

The exchange of oxygen between the blood and muscle cells is dependant on the physiological make-up of the muscle fibre itself Skeletal muscle consists of 2 main muscle fibre types:

slow twitch (ST)

and

fast twitch (FT)

Classification is based on order of recruitment, contraction speed and primary mode of energy production The percentage of ST and FT fibres making up the skeletal muscle is genetically determined. However the type of training performed by the athlete can influence the manner in which muscle fibres are recruited and their functional characteristics.

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Slow Twitch Fibres

Type 1 or

slow oxidative fibres

Generally recruited 1 st , low neural activation level, relatively slow contractile speed, high oxidative capacity, large blood supply, high resistance to fatigue,

endurance or aerobic activity

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Fast Twitch Fibres

Type 2a / fast oxidative fibres or Type 2b / fast glycotic fibres High neural activation level, relatively fast contractile speed, high glycolytic capacity, small blood supply, low resistance to fatigue,

anaerobic or sprint activities

Type 2a have a higher oxidative capacity and a greater resistance to fatigue than type 2b fibres 20 30/04/2020 Matt Tinski Coaching

Physiological Determinants of Performance

Performance in soccer has been found to correlate with a number of

physiological parameters

including: Maximum aerobic capacity Anaerobic capacity Anthropometric characteristics Muscular strength 21 30/04/2020 Matt Tinski Coaching

Aerobic Capacity

The most common method used to measure aerobic capacity is the determination of

maximum oxygen uptake

or

VO 2max VO 2max

represents the body’s functional capacity to consume O 2 at a maximal rate

VO 2max

is synonymous with aerobic capacity or aerobic power aerobic metabolism involves the breakdown of fuels in the presence of O 2 , the capacity for power which it can provide is directly related to VO 2max 30/04/2020 Matt Tinski Coaching 22

Aerobic Capacity

VO 2max

is defined as the greatest volume of O 2 by the body per unit time consumed The measurements of

VO 2max

provides a quantitative analysis of an athletes

capacity for aerobic energy production

The extent for possible improvement in

VO 2max

depends on the starting point, age, training history as well as individual physiological characteristics 30/04/2020 Matt Tinski Coaching 23

Maximum Oxygen Uptake of Soccer Players

Varies between level and position, but the following could be considered fairly representative of elite senior male players

(Reilly, Bangsbo, Franks 2000)

VO 2max ml kg min MSFT Score GK 51 11’2 CD 56 12’8 FB 62 14’4 Midfield 63 14’9 Forwards 60 13’10 30/04/2020 Matt Tinski Coaching 24

Anaerobic Capacity

In soccer it is sometimes necessary to work at a rate beyond that which can be sustained by aerobic metabolism alone Estimates of the anaerobic contribution to energy release during soccer have varied from

15 – 30% Blood Lactate

measures have been used as an indicator of the degree of anaerobic energy contribution Anaerobic capacity is also estimated by the calculation of

Accumulated Oxygen Deficit

(AOD) 30/04/2020 Matt Tinski Coaching 25

Anaerobic Capacity

At rest, lactic acid levels in the blood remain at approx. 1 mmol/L During light to moderate exercise, levels remain only slightly above rest levels With more intense exercise, lactate levels increase more rapidly Increased lactate production can be countered in several ways: Alkaline substances and proteins In the muscle act to absorb H – muscle buffers, increased CO 2 effect in the blood also has a buffering As lactic acid is produced in greater quantities the heart is able to process lactate 30/04/2020 Matt Tinski Coaching 26

Anaerobic Capacity

As yet no uniformly accepted method of accessing anaerobic capacity has been developed. This has meant there is a lack of readily comparable data that allows for a clear description of a soccer players anaerobic capacity Available data suggests that soccer players an anaerobic capacity 5-15% lower than middle distance runners (considered to be amongst the highest on record) but 15 30% higher than aged matched controls (Reilly, Bangsbo & Franks 2000) Tests with a large anaerobic capacity component which have been based around intermittent exercise performance have also shown differences between positional players with fullbacks and midfielders scoring higher than central defenders and strikers (Reilly, Bangsbo & Frank 2000) 30/04/2020 Matt Tinski Coaching 27

Blood Lactate Curve

Blood lactate measurements taken during a VO 2max progressive increase towards maximum test demonstrate a We can develop a

lactate profile or lactate curve

for each individual athlete Lactate threshold (LT) – the intensity of exercise at which blood lactate first begins to rise above resting levels Anaerobic threshold (AT) – the maximum intensity of exercise that can be sustained without a rapid increase in blood lactate 30/04/2020 Matt Tinski Coaching 28

Blood Lactate Curve

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Characteristics of Running Speed

Varies between level and position. The following figures give the indication of the scores achieved by different groups Under 16 International English players (Reilly, Bangsbo & Franks 2000) 15 Metres (secs) 40 Metres (secs) GK 2.62

5.83

CD 2.46

5.53

Midfield 2.51

5.59

Forwards 2.43

5.43

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Characteristics of Running Speed

AIS Squad 1997-2001 Group Average 10m (secs) 40m (secs) 1.8

3.05

French (Commetti et.al. 2000) 10m (secs) 40m (secs) Division 1 1.8

4.22

Division 2 1.82

4.25

Division 3 1.86

4.29

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Characteristics of Power

As with anaerobic capacity no uniformly accepted method of accessing power has been developed. One measure that is however popular is the

counter movement vertical jump

(CMVJ) AIS Squad 1997-2000 CMVJ (cm) 61 Premier League (Strudwick, Reilly, Dotan 2002) 63 University Players Sth Afrika (Reinzi et.al. 2000) 66 30/04/2020 Matt Tinski Coaching 32

Anthropometric Characteristics

Under 16 International English players (Reilly, Bangsbo & Franks 2000) Height (cm) Mass (kg) Height (cm) Mass (kg) GK 184 79.4

CD 177 69.9

Midfield 173 67.6

Strikers 172 67.7

AIS 1997 2001 French Div 1 (Cometti et.al 2000) French Div 2 177 179.8

178 French Amateur 177.8

English Premier League (Strudwick, Reilly, Dotan 2002) 175 71.93

74.5

73.5

76.5

78 30/04/2020 Matt Tinski Coaching 33

Training Responses

Responses to training can be assessed largely in terms of change in performance determinants Various training methods have varying effects on physiological systems 30/04/2020 Matt Tinski Coaching 34

Aerobic Training

Aerobic training enhances the function of the energy pathways involved Increased availability of O 2 partly due to: to active muscle cells which occurs

Formation of new capillaries Expansion of blood volume Increased RBC number and increase in plasma volume Increase of total haemoglobin Increased size and number of mitochondria Increased activity of aerobic metabolism enzymes Increased intramuscular storage of energy substrates

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Anaerobic Training

Anaerobic training enhances the function of the energy pathways involved

Slight increase in resting muscle ATP & CPr stores Increased resting muscle glycogen stores (oxidative capacity) Increased skeletal muscle buffering capacity Increased efficiency of lactate removal Increased maximal cardiac output

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Speed & Power Training

Speed & Power training enhances the function of the neuromuscular systems involved Improved innervation of muscle cells Increased size and distribution of FT muscle fibres Improved motor patterns Increased motor skills 37 30/04/2020 Matt Tinski Coaching

Recommended Reading

Tudor O. Bompa (1983). Theory and Methodology of Training: The Key to Athletic Performance. Kendall / Hunt Publishing Co.

Frank W. Dick. (1995). Sports Training Principles. A and C Black Publishers.

Brent S. Rushall & Frank S. Pyke. (1990). Training for Sports and Fitness. Macmillan Co.

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