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Tóm tắt nội dung (trích từ tài liệu gốc): Strength and Conditioning for Soccer Players Anthony N. Turner, MSc, CSCS*D1 and Perry F. Stewart, MSc, CSCS1,2 1London Sport Institute, Middlesex University, London, England, United Kingdom; and 2Queens Park Rangers Football Club, London, England, United Kingdom ABSTRACT second highest number of registered soccer performance parameters such players of all countries and participa- as distance covered, time on the ball, SOCCER IS CHARACTERIZED AS A tion continues to grow. In recent years, and number of sprints during a match HIGH-INTENSITY, INTERMITTENT, there has been a remarkable expansion (1
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Nội Dung Gốc (Tiếng Anh)¶
Strength and
Conditioning for Soccer
Players
Anthony N. Turner, MSc, CSCS*D1 and Perry F. Stewart, MSc, CSCS1,2
1London Sport Institute, Middlesex University, London, England, United Kingdom; and 2Queens Park Rangers Football
Club, London, England, United Kingdom
ABSTRACT second highest number of registered soccer performance parameters such
players of all countries and participa- as distance covered, time on the ball,
SOCCER IS CHARACTERIZED AS A tion continues to grow. In recent years, and number of sprints during a match
HIGH-INTENSITY, INTERMITTENT, there has been a remarkable expansion (15,17,44,62). Specifically, Helgerud
CONTACT TEAM SPORT THAT RE- in and acceptance of sport science, and et al. (41) reported that using specific
QUIRES A NUMBER OF PROFI- specifically strength and conditioning aerobic interval training (4 periods of
CIENT PHYSICAL AND (S&C), within soccer. This discipline 4 minutes at 90�95% of maximum
PHYSIOLOGICAL CAPABILITIES TO is recognized as a valid area of scientific heart rate, HRmax, with a 3-minute
PERFORM SUCCESSFULLY. APART and professional practice, with S&C jog in between) twice a week for 8
FROM THE NECESSARY TECHNI- practitioners becoming key members weeks with elite male soccer players
CAL AND TACTICAL SKILLS of the now multidisciplinary coaching (n 5 19; 18.1 6 0.8 years) achieved:
REQUIRED, SOCCER PLAYERS team. Enhanced aerobic capacity, VO2max,
MUST ALSO DEVELOP AND RETAIN
A HIGH LEVEL OF AEROBIC AND In addition to the necessary technical from 58.1 6 4.5 to 64.3 6 3.9 mL/
ANAEROBIC CONDITIONING, and tactical skills required, soccer play- kg/min (P , 0.01).
SPEED, AGILITY, STRENGTH, AND ers must develop and retain a high Increased the distance covered by
POWER. THESE ARE BEST DEVEL- level of athleticism to be successful. 20% (P , 0.01).
OPED THROUGH HIGH-INTENSITY Previous research has identified that Average work intensity up from 82.7 6
INTERVAL TRAINING, SMALL-SIDED aerobic endurance (4,15,17,44,62), abil- 3.4% to 85.6 6 3.1% (P , 0.05).
GAMES, REPEATED SPRINTS, ity to repeatedly execute high-intensity Increased the number of sprints by
COACHED SPEED AND AGILITY actions (58), speed (58,64), agility 100% (P , 0.01).
SESSIONS AND STRENGTH AND (32,58), and strength and power (89) Lactate threshold up from 47.8 6 5.3
POWER-BASED GYM SESSIONS. are all determinants of superior perfor- to 55.4 6 4.1 mL/kg/min (P , 0.01).
SOCCER COACHES AND mance. However, it is worth noting Improved running economy by 6.7%
STRENGTH AND CONDITIONING that physiological and physical charac- (P , 0.05).
COACHES MUST WORK COHE- teristics vary between different posi- Increased the number of involvements
SIVELY TO ENSURE A STRUC- tions. The aim of this article is to with the ball by 24% (P , 0.05).
TURED AND EFFECTIVE PROGRAM review the physiological demands of Aerobic capacity also corresponds to
IS ADHERED TO. soccer to provide S&C coaches with a higher league position (89), the level
critically appraised evidence-based of competition (5,72), and more start-
INTRODUCTION interventions for elite male soccer ing players compared with nonstarting
players. players (37,81). Accordingly, the aero-
S occer is the world's most popular bic capacity of soccer players must be
sport with the Federation of the METABOLIC CONDITIONING developed, and Tables 1 and 2 identify
International Football Associa- The level of metabolic conditioning of position-specific values for aerobic
tion (FIFA) estimating that more than a soccer player is crucial in defining
270 million people are actively and ultimately limiting their contribu- KEY WORDS:
involved in the sport worldwide. The tion to the game (41). It has been
US Soccer Federation (USA) has the shown repeatedly that maximal aero- soccer; program design; metabolic
bic capacity is positively related to conditioning; speed; resistance training
Copyright � National Strength and Conditioning Association Strength and Conditioning Journal | www.nsca-scj.com 1
S&C for Soccer Players
Table 1
Physiological characteristics of elite Croatian soccer players
Variable Defenders Midfielders Attackers Goalkeepers Total Range
Body fat, % (n 5 80) (n 5 80) (n 5 80) (n 5 30) (n 5 270) 6.3�19.5
5 m, s 12.2 6 0.7 8.4 6 2.9 10.2 6 2.1 14.2 6 1.9 11.9 6 3.1 1.39�0.47
10 m, s 1.43 6 0.5 1.47 6 0.6 1.39 6 0.4 1.45 6 0.7 1.44 6 0.5 2.13�2.36
SJ, cm 2.14 6 0.7 2.23 6 0.5 2.03 6 0.9 2.35 6 0.8 2.27 6 0.4 40.9�48.3
CMJ, cm 42.3 6 2.1 44.2 6 3.2 46.8 6 1.4 44.1 6 1.3 41.4�50.1
VO2max, mL/kg/min 44.2 6 1.9 41.49 6 4.0 45.3 6 3.2 48.5 6 1.5 45.1 6 1.7 50.3�65.3
HRmax, bpm 59.2 6 1.5 44.26 6 2.1 58.9 6 2.1 50.5 6 2.7 60.1 6 2.3 185.4�193.3
187.2 6 2.3 188.1 6 2.1 189.1 6 1.9
62.3 6 3.1 188.5 6 1.9
191.1 6 2.1
Sporis et al. (78) collected physiological measurements of 270 professional Croatian soccer players (mean age 28.3 6 65.9 years, range 19.4�34.5
years) over 2 years to evaluate whether positional roles have different physical and physiological profiles.
bpm 5 beats per minute; CMJ 5 countermovement jump; HRmax 5 maximum heart rate; SJ 5 squat jump.
capacity in elite male soccer players compared with continuous training intensity endurance training modality
(5,78). involving the same mechanical work aimed specifically at increasing
and duration (36). In addition to this, VO2max; for this, the athletes com-
HIGH-INTENSITY INTERVAL HIIT training modalities require plete 4 intervals of 4 minutes at 90�
TRAINING approximately half the time of tradi- 95% HRmax, separated by 3 minutes
Soccer is characterized as an inter- tional continuous methods and are of recovery performed at 70%
mittent sport with repeated bouts of more likely to enhance player moti- HRmax. Helgerud et al. (42) have
high-intensity activity. Therefore, for vation and adherence and increase compared 4 endurance training
training to suit the physical demands the time for technical and tactical interventions designed to improve
of the game, emphasis should focus practices. Fundamentally, they are VO2max in professional soccer players
upon the ability to repeatedly execute not likely to be detrimental to (Table 3).
high-intensity activities with short strength and power (because of Type
rest periods. High-intensity interval 2 muscle fiber recruitment), the signif- SMALL-SIDED GAMES
training (HIIT) has been reported icance of which will be described In high performance sports, it is gen-
to induce greater improvements in later. Helgerud et al. (41) and erally accepted that the benefits of
both aerobic and anaerobic capacity Hoff et al. (45) recommend a high- exercise are maximized when the
Table 2
Physical characteristics of elite Icelandic soccer players with reference to position
Strikers Midfielders Defenders Goalkeepers All players
Test variable N Mean 6 SD N Mean 6 SD N Mean 6 SD N Mean 6 SD N Mean 6 SD
10.6 6 3.6 15 12.3 6 5.3 227 10.5 6 4.3
Body fat, fat % 47 9.6 6 5.1 76 10.7 6 4.2 89 39.3 6 5.5 16 38.0 6 5.6 214 39.2 6 5.0
37.7 6 4.9 16 35.8 6 5.3 214 37.6 6 4.8
CMJ, cm 49 39.4 6 4.2 70 39.3 6 4.9 79 62.8 6 4.4 15 57.3 6 4.7 225 62.5 6 4.8
10.0 6 19.0 24 2.8 6 5.5 298 10.1 6 19.1
SJ, cm 49 37.8 6 4.4 70 37.6 6 4.8 79
Peak VO2, mL/kg/min 47 62.9 6 5.5 76 63.0 6 4.3 87
Injury days per player, d 64 10.1 6 9.6 96 11.9 6 0.7 114
Arnason et al. (5) investigated the relationship between physical fitness and team success in 306 elite male soccer players (mean age 24 years,
range 16�38 years), from 17 Icelandic teams in the top 2 divisions in the 1999 soccer season.
CMJ 5 countermovement jump; SJ 5 squat jump.
2 VOLUME 36 | NUMBER 4 | AUGUST 2014
Table 3
Training systems used by Helgerud et al. (42) to enhance aerobic capacity
Training group Protocol Pretraining Posttraining
VO2max, mL/kg/min VO2max, mL/kg/min
Long slow distance
running Continuous run at 70% HRmax (137 6 55.8 6 6.6 56.8 6 6.3
7 bpm) for 45 min
Lactate threshold Continuous run at lactate threshold 59.6 6 7.6 60.8 6 7.1
running (85% HRmax, 171 6 10 bpm) for
24.25 min
15/15 interval running 47 reps of 15-s intervals at 90�95% 60.5 6 5.4 64.4 6 4.4; 5.5% increase
(15/15) HRmax (180�190 6 6 bpm) with 15-s
of active resting periods at warm-up
velocity, corresponding to 70%
HRmax (140 6 6 bpm) between
4 3 4-min interval 4 3 4-min interval training at 90�95% 55.5 6 7.4 60.4 6 7.3 (mL/kg/min) 7.3% increase
running (4 3 4 min) HRmax (180�190 6 5 bpm) with
3 min of active resting periods at 70%
HRmax (140 6 6 bpm) between each
interval
Using the 4 3 4 intervention twice a week for 8 weeks increased the VO2max of soccer players by 11%, resulted in a 20% increase in the distance
covered, a 23% increase in involvements with the ball and a 100% increase in the number of sprints (41).
training stimuli are similar to compet- the condition capabilities of the players, In addition, the number of players and
itive demands. Small-sided games the stage in the soccer season, the tech- field dimensions, game rules can also
(SSG) are soccer-specific training pro- nical level of the players, the time of SSG impact the intensity of SSG. Mallo and
tocols designed to develop technical, application in relation to the match Navarro (61) compared the demands
tactical, and physical capabilities (69). schedule and the team's strategic objec- of 3 exercises with different constraints
These games are typically completed tives (18). The number of players in SSG and found that the inclusion of goal-
in the form of several intervals, with can influence the physiological and tac- keepers modified the physical and tac-
varying numbers of players, different tical element of the exercise. Rampinini tical behavior of the players; the
pitch dimensions, and modified rules. et al. (69) suggest that as the number of exercises that included the goalkeepers
It has been reported that SSG expose players decreases the intensity increases, reported that the players covered less
players to significant aerobic and and results in players having more distance, worked at a lower intensity,
anaerobic loads, with a mean relative touches of the ball (9). However, and tactically became more defensive.
intensity of 82% VO2max and mean although the frequency of technical ac-
blood lactate levels of 4.5�4.9 mmol tions is increased with fewer players, the It is evident that SSG provides an
for a 4 versus 4 game (60); additionally, tactical component of the drill is more effective physiological stimulus to
the number of high-intensity activities limited as players are not restricted to enhance and maintain aerobic and
(43) and time in possession of the ball specific positions and tasks. anaerobic capacity and allow for con-
(60) are higher than that found in comitant improvements of technical
match play (11 versus 11 game). Reilly Field dimensions can impact the kine- and tactical skills. However, S&C
and White (70) reported no significant matics of the players. The larger the coaches should consider the pitch di-
difference between HIIT and SSG in playing area, the more time and space mensions, number of players, rules of
relation to heart rate or lactate the player has to make a decision and the game and timings as variables that
concentrations: carry out his actions. Conversely, smaller can impact upon the intensity of the
HIIT: six 4-minute runs at 85�90% spaces reduce the time for decision mak- games. Table 4 provides examples of
ing and actions and are likely to induce different formats for SSG.
HRmax, 3-minute rest between runs. more accelerations, decelerations, and
SSG: 5 versus 5 games; six 4-minute changes of direction. Also, physiological REPEAT SPRINT ABILITY
workloads and ratings of perceived exer- Sprinting ability is an integral compo-
games, 3-minute rest between games. tion are higher when the playing areas nent of successful game play (58,64),
There are a number of factors the S&C are bigger (14,69). with the ability to perform sprints
coach must consider before designing repeatedly being a predictor of superior
and implementing SSG, for example,
Strength and Conditioning Journal | www.nsca-scj.com 3
S&C for Soccer Players
Table 4
Examples of small-sided game formats
Number of players Pitch dimensions, m Timings Notes
Limited tactical component
3v3�4v4 25 3 20�30 3 25 2 3 6 3 1 min (1.5-min rest)�3 3 6 3
2 min (1-min rest)
High number of actions per player
High intensity
5v5�7v7 40 3 30�60 3 35 Increased acceleration/deceleration and
change of direction
4 3 4 min (2-min rest)�5 3 8 min (2-min Moderate tactical component
rest)
Moderate to high number of actions
Moderate to high intensity
8v8�11v11 70 3 40�90 3 45 3 3 12 min (2-min rest)�4 3 15 min Accelerations/decelerations and high
(2-min rest) speed running
High tactical component
Low number of actions per player
Lower intensity (increased recovery
between actions)
Increased high speed running
Larger aerobic emphasis
performance (58). Repeat sprint ability that repeated sprint training should to recommend using predominantly
(RSA) has been described as the ability aim to increase phosphocreatine aerobic and anaerobic intervals dur-
to produce the best possible sprint per- (PCr) recovery. This is achieved by im- ing the off-season, and a combination
formance over a series of sprints (#10 plementing rest periods long enough of SSG and RSA training within the
seconds), separated by short recovery to replenish the majority of PCr but competitive period due to the time
periods (#60 seconds) (12). Plisk and short enough to induce gradual fatigue efficacy and sport-specific nature of
Gambetta (68) advocate using tactical to stimulate an appropriate training the drills.
metabolic training as an extension to adaptation. A work:rest ratio of 1:6
repeated sprint training. This approach has been suggested to develop the ACCELERATION AND SPEED
uses position and match-specific phosphagen system and resemble the Bangsbo (11) found that players sprint
movement and intensities observed demands of soccer in males (59); between 1.5 m and the length of the
during actual competition. Advantages highly trained athletes may be able to pitch during a match, but average 17 m.
include greater time efficiency, with train at a slightly lower work:rest ratio Around 96% of sprints are less than
skill components being integrated into of 1:4 to provoke appropriate training 30 m, with an average duration of less
metabolic conditioning, and enhanced adaptations (59). Anecdotally, the than 6 seconds and an occurrence of
motivation and compliancy among maximum effort duration should not every 90 seconds on average (11).
players. exceed 6 seconds, and multidirectional Other authors have reported that
as well as linear movements are almost half of the total sprints are less
A common method of quantifying beneficial. than 10 m (63,79) and typically com-
intermittent activity is often described mence when the player is already in
by specific work:rest ratios. However, In summary, it can be suggested that motion; therefore, maximal velocity is
within soccer, there should be consid- a combination of HIIT, SSG, and achievable in a reduced period of time
eration for such ratios being heavily RSA training is used to develop aer- and distance compared with sprints
influenced by playing position and obic and anaerobic capabilities within from a static start (58,74,92). This
level of competition. It is suggested soccer players. It may also be prudent
4 VOLUME 36 | NUMBER 4 | AUGUST 2014
suggests the necessity to develop speed proficiency is attained, agility sessions Table 5 Height, cm Mass, cm VO2max, mL/kg/min Squats, kg Squats, kg/mass Vertical jump, cm Bench press, kg Bench press, kg/mass 1.1 6 0.3 1.0 6 0.2
following a flying or rolling start. that reinforce game-like situations Comparison of results between Rosenborg, who finished champions of the Norwegian elite soccer league (89), and Strindheim, who finished last
while compelling athletes to respond 82.7 6 12.8 77.1 6 16.5
Although there is growing consensus to random stimuli are a more beneficial
that the components that comprise method of training. Therefore, SSGs 56.7 6 6.6* 53.1 6 4.0
speed performance are trainable, it is are further advocated as they provide
less clear what the optimal approach the opportunity to develop reactive 2.1 6 0.3 1.7 6 0.2 Squats performed to 908 joint angles at the knee; Jump height determined using a force platform.
to training might be (34). What is agility. Moves that deteriorate under
known is that speed consists of a mul- pressure can be rehearsed in a closed 164.6 6 21.8 135.0 6 16.2
titude of factors and that it requires environment, with progress monitored
dedicated training. To develop soccer- in subsequent SSGs. 67.6 6 4.0* 59.9 6 4.1
specific speed, it is necessary to incor-
porate perception-action coupling STRENGTH AND POWER Team Rosenburg 182.1 6 4.8 79.6 6 6.3 Strindheim 180.8 6 4.9 76.8 6 6.4 *Significantly higher than Strindheim (P , 0.05). Significantly higher than Strindheim (P , 0.01).
and account for the development Soccer involves repeated powerful
of perceptual and decision-making as- movements like kicking, sprinting,
pects (76). Gamble (34) identifies the tackling, and jumping. Measures of
trainable determinants of speed perfor- power generation including sprinting
mance as neuromuscular skill and ability (51,54,58,71,77) and jumping
coordination, postural control and sta- height and distance (16,71) have been
bility, strength qualities, mechanical, shown to positively correlate with
and morphological qualities of locomo- performance in soccer. Specific to soc-
tor muscles, and stretch-shortening cer, jump height (r 5 0.78), 10 m (r 5
cycle. 0.94) and 30 m (r 5 0.71) sprint per-
formances, and aerobic endurance
AGILITY are highly correlated with maximal
A soccer player changes direction strength in professional male soccer
every 2�4 seconds (82) and makes players (46,88). Table 1 (78) and
1,200�1,400 changes of direction (10) Table 2 (5) identify position-specific
during a game. Rapid activity occurs in values for countermovement jump
the crucial seconds of the game and (CMJ) and squat jump (SJ); CMJ is
can make the difference in determining largely regarded as a valid test of
the outcome of the game. It is sug- lower-body power and SJ is largely
gested that superior male and female regarded as a valid test of lower-
athletes from a range of sports demon- body strength. The rationale for
strate better visual search strategies and improving a player's strength and
produce more accurate and faster re- power can be noted when reading
sponses (2,26,31,73,86). The ability to the research of Wisl�ff et al. (89).
produce fast-paced variable actions can Here, the champions in the
impact soccer performance (32,58); so, Norwegian elite soccer league, Ros-
a soccer player's agility must be senburg, were compared with Strind-
developed. heim who finished in last place
(Table 5). The authors suggested that
For most athletes, a progression from the higher strength, power, and
closed to open agility drills is required. endurance capacity gave Rosenborg
For example, Holmberg (49) suggests a better foundation for on-field
that agility is best developed by pro- performance.
gressing through the following phases:
technical drills, pattern running, and Strength training, as developed by
then reactive agility training. Technical means of heavy resistance training,
drills involve focusing and developing has been shown to improve initial
specific movement patterns. Pattern acceleration and change-of-direction
running typically involves several activities, H+ (hydrogen ion) regula-
preplanned change-of-direction move- tion and buffering capacity, and
ments sequenced in a sport-specific repeated sprint ability; it subsequently
pattern and are generally considered delays the fatigue experienced in
very effective for novice athletes. How- match play (22). Dependent on the
ever, once a high level of technical
Strength and Conditioning Journal | www.nsca-scj.com 5
S&C for Soccer Players
Table 6
Most effective strategies for maximal strength gains
Novice Amateur Professional
Untrained individuals Trained individuals Highly trained individuals (athletes)
Intensity: 60% of 1RM Intensity: 80% of 1RM Intensity: 85% of 1RM
Volume: up to 4 sets per exercise Volume: up to 4 sets per exercise Volume: up to 8 sets per exercise
Frequency: 3 d per week Frequency: 2 d per week Frequency: 2 d per week
RM 5 repetition maximum. Table created based on data from Peterson et al. (67).
player's training age, the most effec- to be integral to the improvement of economy. Although these findings
tive strategies for enhancing strength power. It has been hypothesized that were not limited to soccer, it is
are summarized by Peterson et al. (67) each repetition should achieve $90% assumed that the results are directly
in Table 6. The high and positive cor- of peak power output or velocity (29); transferable to many sporting move-
relation that exists between maximum however, Cronin and Sleivert (20) re- ments specific to soccer.
strength and peak power (r 5 0.77� ported that training at a range of loads,
0.94) (6), further advocates heavy irrespective of which load constitutes Optimization of SSC mechanics
resistance training as a precursor for peak power output, is in fact likely to through appropriate plyometric drills
power development. Notably, strength produce superior results. will improve a player's reactive
training that involves high loads strength. Flanagan and Comyns (27)
(.80% 1 repetition maximum [RM]) WEIGHTLIFTING suggest progressing through the fol-
leads to greater increases in maximum Weightlifting (snatch and clean and lowing phases:
muscle power compared with low jerk) primarily features concentric Eccentric loading and correct land-
resistance strength training (1). force development. They enable rel-
atively high loads to be controlled in ing mechanics (e.g., drop lands).
Factors that influence power include an explosive manner in the vertical Low-intensity fast plyometrics
both intramuscular and intermuscular plane. Consequently, power output
coordination, maximal strength, and is maximized at much greater relative where a short GCT is encouraged
the various structural and neural ele- external loads than ballistic resis- (e.g., ankling).
ments that comprise the stretch- tance training modes. In fact, Hurdle and depth jumps upon which
shortening cycle (SSC) (34). There- Olympic-style weightlifting has been the focus is short GCT and optimum
fore, the multidimensional nature reported to produce some of the jump height (e.g., drop jumps).
of power requires a multifaceted highest power outputs of any exer- It is evident that strength and power
approach to training (65,75,94). These cise modality (35). are determinants of successful soccer
can broadly be categorized into 3 performance and also aid in prevent-
modes of training: ballistic resistance PLYOMETRICS ing injury (discussed in a later sec-
training, Olympic-style weightlifting, Improvements made with regard to tion). The best method for
and plyometrics. the utilization of the SSC through improving these qualities is by com-
plyometric training result in an bining heavy resistance training
BALLISTIC RESISTANCE TRAINING increase in jump and hopping height (using the protocols in Table 6) and
This training mode is characterized (4,24,25), reduced ground contact power exercises in the form of ballistic
by an external resistance being time (GCT) at all running speeds resistance training, weightlifting, and
unloaded (projected or released) at (4), increased rate of force develop- plyometrics. For power training, it is
the termination of the concentric ment (13,87) and contributes to an suggested that training at a range of
movement (19), for example, a throw athlete's ability to change direction loads will optimize results, and these
or jump. This results in the load (31,53,93). In addition, Voigt et al. are anecdotally achieved while per-
being accelerated for longer, allowing (84) and Verkhoshansky (83) reported forming a maximum of 5 sets of 3 reps,
higher velocities to be achieved (65). that economical sprinting (i.e., effi- with a minimum of 3-minute rest
Both concentric-only and eccentric- cient usage of the stretch-shortening between sets (8,29). It may be wise
concentric variations of ballistic resis- mechanism) can recover approxi- to structure this type of training in
tance training can be performed. How- mately 60% of the total mechanical blocks (traditional periodization,
ever, exercises that exhibit a rapid energy, thereby increasing running described in the next section), for
eccentric-concentric coupling appear example, strength endurance during
the off-season with strength and
power in the preseason.
6 VOLUME 36 | NUMBER 4 | AUGUST 2014
PROGRAM DESIGN that regular physiological monitoring physiological demands with the latter
is performed to identify the training more aerobic in nature and associated
PERIODIZATION status of the players and team. This with high levels of fatigue and cortisol
The traditional periodization strategies information will allow the S&C coach concentrations (56). As such, the goal is
(e.g., implementing a particular com- to taper training volume and intensity likely to be to minimize loss of strength
ponent focus for approximately 4 appropriately to provide an effective in elite players. For an example compe-
weeks and utilizing a 3:1 loading par- training environment. Tables 7 and 8 tition mesocycle, see Table 11.
adigm whereby progressive loading is provide examples of an annual plan
applied for weeks 1�3 and week 4 is and competition microcycle (with 1 TRANSITION
used to de-load) are generally con- match played per week), respectively, After the competitive season, there is
cerned with athletes who need to peak for elite soccer players. a transition period before structured
for a single or acute phase (,2 weeks) training commences. This period of
of competitions (e.g., track athletes and GENERAL PREPARATORY PHASE active rest is used to dissipate any mus-
martial artists) and are therefore not OR ACCUMULATION PHASE cular, neural, and psychological fatigue
necessarily suited to team-sport ath- This block is typically 2�6 weeks in (85). Nonstructured, low-intensity, low-
letes. Soccer players must reach their duration and involves relatively high volume recreational activities are rec-
peak as part of preseason training, and volumes and lower intensities (specifi- ommended during this time.
then maintain it for extended periods cally muscular endurance/hypertrophy).
of up to 35 weeks. Therefore, it has The primary objective of this non� INJURY PREVENTION
been suggested that while the classical sport-specific phase is to increase the It seems prudent to address injury inci-
or traditional form of periodization is player's tolerance to the continuously dence and potential preventative strat-
appropriate during the off-season and increasing training and competition egies within soccer. Soccer is classified
preseason, a nontraditional (nonlinear) demands and to address individual dys- as a contact sport with the majority of
form of periodization is more appropri- function. Exercises prescribed during contact occurring between opposing
ate to team sports during the in-season this phase should focus on the individ- players while contesting ball posses-
(33,48,55�57). This form of periodiza- ual needs of the player. See Table 9 for sion. In such a sport, injury of varying
tion involves the variation in training an example general preparatory phase severity is inevitable. It is reported that
prescription and volume loads on mesocycle. elite male soccer players incur approx-
a session-by-session basis to concur- imately 1 performance-limiting injury
rently account for multiple training SPORT-SPECIFIC PREPARATORY each year (21,39), with the average
goals. It is suggested that one of the PHASE injury resulting in 24.2 days lost to
merits of this system is the ease with This block is typically 2�4 weeks in training and competition (40). These
which sessions can be quickly tailored duration and involves high-intensity inevitable injuries appear more likely
and administered in response to the training with relatively lower volumes. to occur during competition rather
intense and variable competition The focus should be on sport-specific than training (90). Arnason et al. (5)
schedule (38). It should be noted that training modes to help facilitate greater identified a trend between the high
maintaining peak performance for up transfer to training and matches number of days lost to injury and the
to 35 weeks is considered a thankless (Table 10). lack of team success in elite male soc-
task (47,56) and is somewhat depen- cer players.
dent on maintaining strength (3,7). COMPETITION OR REALIZATION
PHASE The lower bodily extremities are most
Kraemer et al. (56) reported that both This block may be up to 35 weeks in at risk from injury (90) with the knee,
starting and nonstarting soccer players duration; training intensity and volume ankle, thigh, groin, and calf being the
had decreased performance over an may vary and is easily adapted to the most injured regions (52,90), and
11-week competitive season. This indi- competition schedule. The objective of sprains, strains and, contusions being
cates that the drop was independent of this phase is to maintain the player the most common injury types (52).
total match play and the volume load close to their physical peak, with some Furthermore, previous studies have
of practices and conditioning. A cata- suggesting that you may even be able shown that injuries caused by nonbody
bolic environment (high cortisol, low to increase strength levels throughout contact were more prevalent than in-
testosterone) was induced in the pre- the season (7). For example, Hoffman juries caused by body contact
season and is likely to have determined and Kang (47) reported significant in- (39,40,91) and occur mainly during
the metabolic status of the players as season improvements in strength running and turning (39,40). Soccer
they entered the competitive period. (1RM squat and bench press) in Amer- players seem to be at particular risk
This highlights the need for a restora- ican football players (n 5 53; 2 d/wk for both hamstring (23) and adductor
tion period, particularly as they enter during in-season resistance training muscle injuries (5,66).
the competitive phase; such a period is at .80% 1RM). However, American
referred to as a taper. It is suggested football and soccer impose different
Strength and Conditioning Journal | www.nsca-scj.com 7
S&C for Soccer Players
Table 7
Example of an annual macrocycle
Preparation SSPP Competition Transition
General preparatory phase
3�4 wk 30�35 wk 3�4 wk
2�6 wk Rest
1�2 mesocycles 1 mesocycle 6�8 mesocycles lasting 4 wk Holiday
1�2 preseason matches
2�4 preseason matches Nontraditional (undulating
Traditional periodization periodization)
Traditional periodization The last 15 d: active rest (2�3
sessions per week)
Play other sports
Swimming
Cycling
Jogging
Flexibility exercises
Training objectives: cycle 1 Training objectives Training objectives
Strength-endurance/ Strength-speed Competition
hypertrophy
Aerobic capacity (70�80% of Speed-strength Maintain strength
MHR)
Coordination Maximum speed Maintain power
Mobility Lactic and alactic Aerobic-anaerobic power
development and capacity
Reactive agility Adequate recovery
Training objectives: cycle 2
Strength
Aerobic power (80�100% of
MHR)
Running drills
Coordination and change of
direction
MHR 5 maximum heart rate; SSPP 5 sport-specific preparatory phase
In a review of soccer injuries by Junge Good playing conditions. involved. Also, athletes who display
Adherence to rules. an agonist-antagonist muscular
and Dvorak (52), several strategies for It is interesting to note that S&C imbalance may exhibit alterations in
training (or strength training in gen- neural firing patterns, leading to
the prevention of soccer injuries were eral) was not identified as a key factor. increased braking times and inaccu-
In addition to an increase in muscle rate movement mechanics during
discussed. These included: strength, tendon, ligament, and carti- rapid ballistic movements (50), which
Warm-up with more emphasis on lage strength would also increase may expose soccer players to the
along with bone mineral density aforementioned prevalent noncontact
stretching. (28,30,80), and therefore improve injuries during running and turning
Regular cool-down. the structural integrity of all joints (39,40). In addition to addressing
Adequate rehabilitation with suffi-
cient recovery time.
Proprioceptive training.
Protective equipment.
8 VOLUME 36 | NUMBER 4 | AUGUST 2014
Team recovery session technical/ conditioning session for the Table 9
Example of an off-season mesocycle
players not involved in the Off-season (general preparatory phase)
Sunday Session 1 (10RM; 3 sets) Session 2 (12RM; 3 sets) Session 3 (8RM; 3 sets)
DB lateral lunge BB overhead squat DB split squat
BB RDL Cable hip abduction Assisted Nordic curls
match SL calf raise SL squat Cable hip adduction
Match Rest BB military press Bench press DB press up and rotate
Saturday Close grip pull up Seated cable row Inverted row
Rest Cable trunk rotation Cable antirotation Plank variation
Metabolic conditioning: 4 3 4-min interval run at 90�95% MHR with 3-min active
rest at 70% MHR
Physical: individualized injury Acceleration and speed: sprint technique/preparation and coordinative drills
prevention and speed/reaction
soccer: tactical work game Plyometrics (emphasis on landing mechanics)
(tactical)
Friday Jump and stick (bilateral-unilateral)
Table 8 Box jump (bilateral-unilateral)
Example of an in-season microcycle
Agility: various closed change-of-direction drills (emphasis on movement
mechanics opposed to speed)
Notes: 3:1 loading paradigm
Rest BB 5 barbell; DB 5 dumbbell; RDL 5 Romanian deadlift; RM 5 repetition maximum; SL 5
single leg.
Thursday Physical: PM Rest Soccer: technical/tactical Soccer: technical/ Rest Table 10
strength/ Example of a preseason mesocycle
power soccer:
technical/ Pre-Season (SSPP)
tactical
Wednesday individualized injury prevention and SSG and RS Session 1 Load Sets/reps Session 2 Load Sets/reps
Hang power 70% 1RM 5 3 2 Mid-thigh pull 85% 1RM 5 3 3
Physical: strength/power Physical: tactical clean 0% 1RM 5 3 3 Medicine ball 10% BW 5 3 3
Jump squats throw
BW 3 3 5
RS 5 repeat sprint; SSG 5 small-sided games. Nordic curls BW 3 3 6�8 Drop jump 75% 1RM 3 3 6
Bench throws
soccer: technical/ tactical game (8v8� 55% 1RM 3 3 5 Bent over row
Tuesday Metabolic conditioning: SSG and repeated sprints/TMT (work:rest ratio, 1:6)
Acceleration and speed: maximum sprints--5, 10, and 15 m (rolling and static)
11v11) Plyometrics: (emphasis on short GCT) multiple hops and jumps (bilateral and
unilateral; multidirectional)
Agility: complex patterned drills progressing into reactive drills
Monday AM Rest Note: 3:1 loading paradigm individual corrective and core work to be completed
between sets or at the end of the session
BW 5 bodyweight; GCT 5 ground contact time; RM 5 repetition maximum; SSG 5 small-
sided games; SSPP 5 sport-specific preparation phase; TMT 5 tactical metabolic training.
Strength and Conditioning Journal | www.nsca-scj.com 9
S&C for Soccer Players
Table 11
Example of an in-season mesocycle
In-season (competition)
Session 1 Load Sets/reps Session 2 Load Sets/reps
Rack pull 70% 1RM 533 Power clean 80% 1RM 533
1/2 Back squat 90% 1RM 333 Box jump 535
Straight-legged deadlift 75% 1RM 338 Step up BW 336
Bench press 80% 1RM 336 Wide grip chins 75% 1RM 336
BW
Metabolic conditioning: SSG and repeated sprints/TMT (work:rest ratio 1:6�1:4)
Acceleration and speed: maximum sprints--5, 10, and 15 m (rolling and static)
Plyometrics: (emphasis on short ground contact time and maximum jump height) depth jumps and bounds (bilateral and
unilateral; multidirectional)
Agility: reactive drills and SSG
Individual corrective and core work to be completed between sets or at the end of the session.
BW 5 bodyweight; RM 5 repetition maximum; SSG 5 small-sided games; TMT 5 tactical metabolic training.
muscle imbalances, implementing ex- power. The authors recommend that Anthony N.
ercises/drills aimed at improving the these qualities are developed using Turner is
neuromuscular skill, coordination, the following methods: a Strength &
and movement mechanics of speed Aerobic and anaerobic capacity-- Conditioning
and change-of-direction actions may Coach and the
also be of value. HIIT, SSG, and RSA. Programme
Speed and agility--neuromuscular Leader for the
In addition to the strategies outlined MSc in Strength
by Junge and Dvorak (52), preven- skill and coordination, strength, pos- and Conditioning at the London Sport
tion strategies such as increasing tural control and stability, and Institute, Middlesex University.
muscle strength (and its concomitant plyometrics.
benefits to connective tissue adapta- Strength--heavy resistance training. Perry F.
tions), addressing muscular imbalan- Power--ballistic resistance training Stewart is the
ces (particularly of the thigh), and exercises, plyometric drills, and Head of Acad-
improving movement mechanics Olympic-style weightlifting. emy Sport Science
(e.g., during running, turning, and When implementing the training and Medicine at
landing) are recommended. Signifi- program, it is recommended that Queens Park
cantly, these would be addressed by a traditional periodized approach is Rangers Football
virtue of implementing any effica- applied during the off-season and Club and a part
cious S&C program. preseason periods and a nontradi- time lecturer in
tional approach is implemented in- Strength and
CONCLUSION season (the competition period). In Conditioning at
Soccer is characterized as a high- addition to the physical develop- the London Sport Institute, Middlesex
intensity, intermittent contact team ment training, it is important to University.
sport that requires a number of profi- incorporate components of injury
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