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Football Fitness

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As mentioned before there is a large element of aerobic fitness required to perform at any standard of football.

We will be dealing with pre season fitness as we feel that once the season has started fitness should be maintained through the weekly games being played.

We will be working on aerobic fitness plus the other two energy systems required for sprinting and jumping. (Those that provide energy for 5-10 secs of very high intensity work Creatine Phosphate system and energy required for 30-50 sec high intensity work the ATP system.)

To take into account different fitness levels and therefore different levels of sessions we must first calculate your own fitness level. There a number of tests but the most simple and accurate is to take your resting pulse.

So find your pulse and count the number of beats for 30secs and x by 2

Beginner      70bpm

Intermediate      60-70bpm

Advanced      < 60bpm
So you now know what level you are at, as your fitness improves your resting pulse will decrease, so check it every week and when you improve you can start taking up the levels of training.
WeekBeginnerIntermediateAdvanced

1

2

3

4

5

6

3f 0s 0sc

3f 1s 1sc

3f 1s 1sc

2f 2s 1sc

3f 1s 1sc

2f 2s 1sc

3f 0s 1sc

3f 1s 1sc

3f 1s 1sc

2f 2s 1sc

2f 1s 1sc

2f 2s 1sc

2f 1s 1sc

2f 1s 1sc

2f 2s 1sc

2f 1s 2sc

3f 1s 1sc

2f 1s 1sc

Fitness training session 1 “Fartlekking”
Level

Beginner

Intermediate

Advanced

Time

30mins

45mins

45-60mins

Sprint Interval (seconds)

15-15-15

15-30-15

15-30-45

Recovery

1min / 3mins *

As Beginner

As Beginner

No of Sets

3

3

3

* This is one minute between repetitions and three minutes between the sets.
Session 2 “the Egyptian”

Mark out 100m or use the length of a pitch.

You will need a stopwatch for this session

Level

Beginner

Intermediate

Advanced

Distance

3-2-1-2-3

4-3-2-1-2-3-4

4-3-2-1-2-3-4

Recovery

40 secs

45 secs

40secs

No of sets

1

2

3

Rec between sets

-

3mins

3mins

Work on good running technique however tired you’re getting!!!

Session 3 “eye balls out”

Mark out 100m either on a track or use a football pitch.

You will need a stopwatch for this session.

Level

Beginner

Intermediate

Advanced

Distance

200m (2x pitch)

200m (2x pitch)

200m (2x pitch)

Recovery

3 mins

3 mins

3 mins

No of sets

2

3

4

Rec between sets

-

-

-

The idea is to run the first rep fast, then try to repeat the same time on all the other reps

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