Football is a sport that requires a variety of physical skills: Speed, strength, endurance and technology. Explosive sprints are crucial to be on the ball at the right moment in front of the opponent. At the same time, football players are expected to hold 90 minutes at a high level. But how does the intensive endurance training relate to the requirements for speed?
Muscle physiology: composition of muscles and their role in football
To understand how endurance training affects the performance of a football player, it is important to Muscle composition to look more closely. Muscle fibers can be roughly divided into two main types: Type I fibers (slow, stamina muscle fibres) and Type II fibers (fast, explosive muscle fibers).
- Type I fibers: These fibers are responsible for long-term contractions and are characterized by high aerobic capacity out. They are rich in mitochondria and enable long-lasting activities such as long-distance runs. Therefore, they are important for football players to keep track of the entire duration of the game.
- Type II fibers: These fibers are faster and can generate a lot of power in a short time, but they are tired faster. Type II fibers are crucial for explosive movementslike sprints, quick change of direction and jumps – all that is particularly important in football.
A Excessive strength training can lead to an adjustment, where the proportion of type I fibers increases in relation to type II fibers. This adjustment may lead to the Explosivity and speed decrease. Studies have shown that football players who complete too strong aerobic training can experience a loss of speed (Hawley & Gibala, 2012).
Myth or reality: Does endurance training make you slow?
There is a widespread assumption that excessive endurance training can lead to a loss of speed. In fact, excessive aerobic training can cause muscles to be designed for long-term stamina, which could affect the ability to fast, explosive movements.
Study situation on the impact of endurance training on speed
A study by Bishop et al. (2009) showed that football players, who maintain a balanced relationship between aerobic and anaerobic training units, improve their overall fitness without impairing their speed. The authors emphasize that it is important to To avoid excessively long, monotonous endurance unitsto get the adjustments of the muscle to anaerobic abilities.
Another study by Kraemer et al. (1995) examined the effects of combined strength and endurance training to the muscle composition. The results show that byTargeted strength training combined with interval endurance training can minimize the negative effects on the speed. This means that a combination of training types is the best solution for football players.
Find the right balance
The secret lies in right balance. A targeted training program should include both endurance and high-speed training. Interval trainingThe high intensity and recovery phases contains, the aerobic capacity can improve without impairing the speed. So football players can improve their stamina as well as maintain their explosivity.
Interval training as key to performance enhancement
Interval training combines high intensity phases with recovery phases and has proven to be extremely effective for football players. An example of an interval training could look as follows:
Block 1: Sprints with change of direction (4 rounds)
- 20 seconds: Sprint with change of direction (e.g. Slalom about hats on 10 meters)
- 40 seconds: Loose walking or walking
- Break after 4 rounds: 2 minutes
Block 2: Plyometry and speed (4 rounds)
- 20 seconds Jump over a low hurdle or bank (bodied)
- 40 seconds: Side courses (between two markings, about 5 meters distance)
- Break after 4 rounds: 2 minutes
Block 3: Ball work with intensity (4 rounds)
- 20 seconds: Ball control under time pressure (e.g. dribble to jonglieren hats or ball)
- 40 seconds: Fit with a partner or against a wall (e.g. 1-touch pea)
- Break after 4 rounds: 2 minutes
This training improves both the aerobic and the anaerobic capacity, which leads to improved endurance and at the same time to maintenance of the high-speed power (Laursen & Jenkins, 2002).
Recommendations for footballers and trainers during winter break
The winter break offers a great opportunity working specifically on weaknesses and adapt the training program. Here are some training recommendations that are especially suitable for winter breaks:
Combined training units
- Strength and speed training: Focus on exercises such as knee bows, downtime and plyometry (e.g. box jumps). These exercises help to strengthen the Type II fibers and improve explosiveness (Kraemer et al., 2002).
- Interval stamina training: Set to shorter, high-intensity intervals to increase stamina without impairing the speed. 3-4 of such units per week are optimal.
Position-specific adjustments:
- The training should be adapted to the specific requirements of the respective position.
Regeneration and flexibility
- The winter break also offers time for active regeneration. Put on yoga or mobility training to improve mobility and prevent injuries. A good flexibility supports the speed and the ability to explosive movements (Behm & Chaouachi, 2011).
Mental training
- Use the time for mental training to improve your concentration and your game understanding. Visualization techniques can help to better remember the movement sequences in the game and increase the performance in the field (Guillot & Collet, 2008).
Conclusion
Endurance training can actually impair the speed if it is not properly integrated into the overall training program. Football players and trainers should be careful to find a balanced relationship between endurance and speed training to achieve the optimal performance in the field. The combination of interval training and specific speed exercises is the key to improving both endurance and speed.
By targeted planning of the training during the winter break, which includes both strength and interval training as well as mental and regenerative elements, football players can increase their performance and be optimally prepared for the return round.