Pre-season football training: Get the edge by creating extra speed with your running


Exercise physiologist & adventure tour guide, Marc Stafford

Most local football clubs started some form of pre-season training prior to Christmas. For those teams that want an edge on the competition, training prior to Christmas is based on building what fitness professionals call ‘the cardiovascular base’.

Working on your cardiovascular base helps to give you a minimum base fitness which allows you to focus on more advanced training – mainly anaerobic – including speed and agility. If players leave their training too late – for example, starting when practice matches start – they can miss out on building their cardiovascular base and are more susceptible to injury.

So you have completed training with your team prior to Christmas, where to now? If you are really keen to get the ‘edge’ and improve your fitness for this season, try the following running sessions. You will dramatically improve your running speed, recovery time and anaerobic threshold.

Requirement: 2-3 running sessions a week

Session 1

Duration:
45 minutes: Run (30 mins) / Warm-up and cool-down (15 mins)

Warm-up:
5 mins light jog and stretching
Run:
1km moderate run / 1km 80% fast run for 30-40 mins
Cool-down:
10 mins walking and stretches

Session 2

Duration:
45 minutes (mid-fielders): Run (30 mins) / Warm-up and cool-down (15 mins) 
35 minutes (backs/forwards): Run (20 mins) / Warm-up and cool-down (15 mins)  

Warm-up:
5 mins light jog and stretching
Run:
Mid-fielders: 30-second 80% fast run / Recovery jog for 30-40 mins
Backs/forwards: 20-second sprint / Slow recovery jog for 20-30 mins
Cool-down:
10 mins walking and stretches

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