“Innovators of performance enhancing Soccer Drills Software”

Traditionally, football teams have used specific running drills in order to improve the fitness of teams because the work rate of players can be precisely controlled. This allows similar training loads and the application predefined parameters for optimum fitness gains it a group setting. However, years of research has revealed that many soccer drills elicit consistent work rates across different players at intensities appropriate for fitness training. Therefore, the parameters for optimal fitness gains can be applied to these soccer drills for simultaneous technical and endurance developments.

Knowledge of the typical intensity of different training drills, means that we can categorise the drills into different types of fitness training, described below. This is important because it allows us to use the different forms of training in a way that will optimise fitness gains for soccer, often described as periodization. This is discussed in greater detail below in Tips for Optimal Training

Fitness in any sport can be categorised into 3 different intensity levels. Each of the 150 soccer drills we have developed belong to one of these categories. They are discussed in more detail below.

Aerobic drills are low intensity drills that are ideal for developing base fitness and forming endurance maintenance sessions and warm downs. They typically involve larger numbers of players (i.e. > than 7-aside). This intensity of training is considered optimal for producing skeletal muscle adaptations (aerobic enzymes, blood supply, etc.) that allow the muscles to exercise for prolonged periods and recovery quickly.

The intensities involved in these drills are approximately the minimum intensities that cause the oxidative system to work as maximally as possible. Because it is the minimal intensity, it allows for the longest durations possible where oxidative system will be working as hard as possible. Working the oxidative system for as hard and as long as possible will produce maximal adaptations in the aerobic system. This will allow you to work at high intensities for prolonged periods and recover quickly from high intensity bursts.

Maximal intensity drills involve intensity beyond which the aerobic system is working maximally and therefore require significant energy contribution from anaerobic sources. As such, maximal intensity drills are an excellent method of simultaneously developing aerobic and anaerobic capacity, both vital to football performance. The high pace involved means factors such as economy, lactate buffering/ removal capacity, and speed are also trained.

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While most coaches have excellent knowledge of tactical considerations in football training, few coaches have knowledge of how lay out different types of training throughout the training week and year so they produce optimal gains in fitness and performance. This process is commonly referred to as 'Periodization'

Early preseason, base endurance conditioning is often utilized to ease the players back into training and lay the endurance foundations for higher intensity work to follow. Therefore, lower intensity aerobic drills maybe used more predominantly early pre-season but will be gradually used less as the season progresses. Although a base period is necessary, the introduction of some carefully placed high intensity sessions carry no more injury risk than increasing volume. The general method to periodize training within the season is to gradually progress training volume, and then reduce the volume but increase training intensity. The progression of volume gradually improves endurance and the enhanced intensity increases power (via the intense methods and reservations of energy sources) and improves endurance (by spiking blood volume and reservations of energy sources). This periodization model fits in perfectly with the two main training types we wish to use during the main season. A progression of high intensity aerobic drills would represent the volume, followed by the use of the maximal intensity drills towards the end of the cycle for the decreased volume but increased intensity. This pattern should be followed in 4-10 week macro-cycles of training, but also form overall pattern of training for the entire season.

The positioning of matches also has a large impact on the type of training used because it is vital that players are as fresh as possible come match day. Part of the reason that high intensity aerobic sessions have the greatest effect on fitness, is due to the fact that they entail the greatest training load. Therefore, they should not be used in their full form within two days of competitive matches so the body is not overloaded and has time to recover. Watered down versions, in terms of lower reps and durations, could be used. Whatever the training circumstances, no more than three high intensity aerobic drills per week should be used, in order to avoid overtraining. Although maximal interval drills involve a very high intensity, their overall training load is relatively low. Therefore, it is recommended that maximal intensity drills can be used up to, but not within 2 day of competition. Although the training loads associated with aerobic drills can reach high levels, muscular fatigue associated with the drills is relatively low. Therefore, aerobic drills can be utilized right up to the day before competition. Aerobic drills can also be used when the muscles are not fully fresh, such as the day following an intense training day or match.

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Progression refers to gradually making an exercise more difficult as our players get fitter and need harder training sessions to induce training adaptations. While some coaches do use training drills with the specific intention of fitness training, virtually none carefully monitor the training loads and aim to progress the training load over time. Soccer Conditioning shows up to an 8 stage progressive training structure for each drill. The progression stage which is most suitable for your team will depend upon the level of the team (amateur/ professional), stage of the season and the periodized model adopted. For example, an amateur team early in the season would probably use level 1 or 2 and progress levels as the season continued. A professional team in the competitive season and late in a macro-cycle may use up to level 6-8. Coaches should monitors training loads the team can handle and progress then gradually over time, rather than rush through the stages

The principle tactics a team uses in competition will vary between teams and this should be reflected in the selection of the game-conditioning drills. The coach will establish a long-term tactical themes, based upon his preference and the qualities of the squad, and also short-term themes based upon upcoming opposition, current performance and players available. The principle coaching elements of the soccer conditioning drills are listed below.

• Pressuring opposing team
• Directing play
• Switch mentality from pressurizing to gaining possession and vice versa
• Tracking runners
• Tackling

• First touch control
• Shape receiving ball
• Selection of foot to receive ball
• When to play ball back or turn
• When to dribble or pass
• Screening ability

• Anticipation
• Precision passing
• Passing under pressure
• Shooting
• Crossing
• Dribbling
• Turning
• Taking on opponents
• Retaining shape

• Support play-angles and distance
• Creating space-for long ball, time in possession
• Selection of short or long ball
• Position/ Movement of support
• Switching play

• Playing out from defence
• Over loading rapid counter attack
• Playing through midfield
• Hitting the front men

• Agility
• Maximum speed
• Acceleration
• Core strength

Players need to be made aware of the purposes of the drill from a conditioning perspective, as well as skill. Typically, the players will need to be made aware of the requirement for continual high intensity efforts, where otherwise they may take longer recovery periods with the expectancy of long playing durations. Players should be aware of the duration of the drills which are typically shorter than normal football training drills. Also, in the longer aerobic drills, players may need to be made aware of the requirement of continual low intensity movement when not involved in play, as apposed to standing still.

Rest period should be used for shape training, skills or refuelling, so the majority of the rest period involves active low intensity exercise. This will promote a rapid clearance of lactate.