1. Soccer-Specific Training: training for the aerobic, anaerobic lactic, and anaerobic alactic systems, done using movements, intensity, and work-rest periods similar to those used in the sport of soccer.
2. Speed and Power:strength and plyometric exercises, targeting soccer-specific muscles, are executed using the maximum amount of force, in the minimum amount of time, in order to maximize the speed and power.
3. Coordination: soccer-specific movements and muscular recruitment patterns are taught, and reinforced, to ensure that players develop more efficient movement mechanics, and are able to train and play at higher intensities without wasting energy.
4. Injury Prevention: prevention of acute and chronic injuries to specific areas (low back, hips, groin, knees, ankles, and shoulders) is achieved through targeted strength exercises, utilizing various different speeds of contraction and types of resistance.
5. Nutrition and Wellness: athletes are provided with current information and tools needed to help them adopt a healthy, active lifestyle, including an athletic diet designed to maximize performance, while also taking into account specific needs for weight loss, gain, or maintenance.
A group of sixteen elite soccer players carried out during the season an additional aerobic high-intensity training once a week for 12 weeks. E ach session lasted 30 min and consisted of 2-4 min intervals performed as small-sided games, separated by 1-2 min of rest. After the intervention period the players improved: Ii) Yo-Yo IR2 test performance (15%), II) VO2-max (5%), and III) fatigue time in a repeated sprint test (21%). Time in a 30-m sprint remained unaltered. In conclusion, 30 min of additional in-season, high-intensity drills performed once a week, improves aerobic power, anaerobic capacity and soccer-specific intermittent exercise performance of elite soccer players. Recommendations: aerobic high-intensity training should be carried out frequently (2 or more times a week) during a season. Additional aerobic training can be applied in periods of the season and for players with high aerobic game-demands. Jensen J, Randers M, Krustrup P and Bangsbo J. Intermittent Exercise Performance Evaluations in Soccer Players using Yo-Yo Intermittent Recovery Test Level 2. J Sports Sci Med. 2007; 6(10):167 (abstract). See also: Dupont G, Akakpo K, Berthoin S. The effect of in-season, high-intensity interval training in soccer players. J Strength Cond Res. 2004 Aug;18(3):584-9.
2012 Winter Soccer Institute