Fitness For Soccer

1. Fitness For Soccer Matt Tinski Matt Tinski Coaching

2. 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) Matt Tinski Coaching

3. 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 Matt Tinski Coaching

4. 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 Matt Tinski Coaching

5. 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 Matt Tinski Coaching

6. 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) Matt Tinski Coaching

7. 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 Matt Tinski Coaching

8. Energy Systems Matt Tinski Coaching

9. 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 Matt Tinski Coaching

10. 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. Matt Tinski Coaching

11. 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 Matt Tinski Coaching

12. 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 (CO2) and Hydrogen • ETS – Hydrogen combines with oxygen (O2) to form water, thus preventing the acidification of the muscle cell Matt Tinski Coaching

13. 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 Matt Tinski Coaching

14. Interaction of Energy Systems Matt Tinski Coaching

15. Area On Chart Performance Time Major Energy System(s)Involved Example A < 30 Seconds ATP-PC System <200m Sprint B 30 to 90 Seconds ATP-PC SystemL / Acid System <400m Sprint100m Swim C 90 Seconds to 3 Minutes L / Acid SystemOxygen System Boxing 800m Run D Over 3 Minutes Oxygen System Marathon Interaction of Energy Systems Matt Tinski Coaching

16. 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 Matt Tinski Coaching

17. 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 – VO2 Difference) • The oxidative capacity of exercising muscles is also related to other physiological variables such as capillary density, enzyme activity and mitochondria mass Matt Tinski Coaching

18. 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. Matt Tinski Coaching

19. Slow Twitch Fibres • Type 1 or slow oxidative fibres • Generally recruited 1st, low neural activation level, relatively slow contractile speed, high oxidative capacity, large blood supply, high resistance to fatigue, endurance or aerobic activity Matt Tinski Coaching

20. 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 Matt Tinski Coaching

21. 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 Matt Tinski Coaching

22. Aerobic Capacity • The most common method used to measure aerobic capacity is the determination of maximum oxygen uptake or VO2max • VO2max represents the body’s functional capacity to consume O2 at a maximal rate • VO2max is synonymous with aerobic capacity or aerobic power • aerobic metabolism involves the breakdown of fuels in the presence of O2, the capacity for power which it can provide is directly related to VO2max Matt Tinski Coaching

23. Aerobic Capacity • VO2max is defined as the greatest volume of O2 consumed by the body per unit time • The measurements of VO2max provides a quantitative analysis of an athletes capacity for aerobic energy production • The extent for possible improvement in VO2max depends on the starting point, age, training history as well as individual physiological characteristics Matt Tinski Coaching

24. 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) Matt Tinski Coaching

25. 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) Matt Tinski Coaching

26. 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 CO2 in the blood also has a buffering effect • As lactic acid is produced in greater quantities the heart is able to process lactate Matt Tinski Coaching

27. 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) Matt Tinski Coaching

28. Blood Lactate Curve • Blood lactate measurements taken during a VO2max test demonstrate a progressive increase towards maximum • 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 Matt Tinski Coaching

29. Blood Lactate Curve Matt Tinski Coaching

30. 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) Matt Tinski Coaching

31. Characteristics of Running Speed • AIS Squad 1997-2001 • French (Commetti et.al. 2000) Matt Tinski Coaching

32. 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) Matt Tinski Coaching

33. Anthropometric Characteristics Under 16 International English players (Reilly, Bangsbo & Franks 2000) Matt Tinski Coaching

34. 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 Matt Tinski Coaching

35. Aerobic Training • Aerobic training enhances the function of the energy pathways involved • Increased availability of O2 to active muscle cells which occurs partly due to: 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 Matt Tinski Coaching

36. 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 Matt Tinski Coaching

37. 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 Matt Tinski Coaching

38. 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. Matt Tinski Coaching