AEROBIC TRAINING
This second phase of conditioning takes during the season and it is recommended that players 13+ do at least one of these types of session a week.
For players that require more aerobic conditioning, two to three sessions a week is advised, providing these sessions can be fitted in around
team sessions and matches. It is important that these sessions are continuous, so don't start too hard and find yourself too tired to continue. You need to pace yourself so that you get
the most out of each session.
Most sessions are designed to take place on a soccer field or other type of sports field.
Examples
Each session begins with the warm up and ends with the warm down.
After the main part of the session, before the warm down, you need to take your heart rate and recovery rate.
Warm Up
5 mins easy jog
5 mins stretching
2 mins jog
Warm Down
2 mins easy jog
5 mins stretching
All sessions should take place on grass with shoes rather than soccer spikes.
Where laps is referred to, this means laps of a soccer field or similar sized area of grass
Jog means slow, easy jog, not walk! If you have to walk at any time, then you are working to hard in the effort phase.
Remember to log your heart rate at the end of the main session and your recovery rates.
Session 1
Warm up
5 mins fairly hard, followed by 5 mins easy, repeat twice for 11/12s, repeat 3 times for 13s and up
Heart Rate Check
Warm down
Session 2
Warm Up
3 mins fast jog
4 laps, work hard on lengths, jog recovery on widths.
3 mins fast jog
4 laps, work hard on lengths, jog recovery on widths.
Heart rate check
Warm down
Session 3
Warm Up
2 laps work hard on lengths, jog widths
2 laps work hard on 1 length and width, jog diagonal back to start
2 laps work hard on 1 length, width and length (3 sides), jog width
2 laps work hard on lengths, jog widths
Heart rate check
Warm down
Session 4
Warm Up
5 mins fast jog
10 lengths work hard 1 length, jog 30 seconds recovery
Heart rate check
Warm down
Session 5
Warm Up
5 mins fast jog
8 laps work hard on 1 length, width and length (3 sides), jog width
Heart rate check
Warm down
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