It's Time to Settle the Debate 'Is Aerobic Exercise Good or Bad For Soccer'?

March 14, 2004

Everyone on this forum I hope will reply, because this issue needs

to be resolved. I see so often that coaches don't put very much

emphasis on aerobic training and soccer.

As I examine the research in regards to soccer training it leans

more toward aerobic training being very key to the success of soccer

athletes. Now don’t get me wrong speed and anaerobic capacity are

important also. But I would like everyone's opinion on this subject

because there seems to be such a differing opinion.

One of the biggest names in research for soccer conditioning, Jans

Bangsbo, places importance on aerobic training for soccer. He goes

for Aerobic low intensity training and aerobic High intensity

training. He also goes for anaerobic training. He also places an

importance on aerobic Hi training during the season. I found

research that broke down the average HR of soccer players at

different levels. At the higher levels, like college or pro, the

average HR was around 170 bpm.

Some would say that the anaerobic system stuff and speed stuff is

what wins the game. I differ and agree. I believe you can have the

greatest speed in the world, but if at the end of the game when most

goals are scored, you are too fatigued then you won't be able to

sprint like you want. If you have a high intensity sprint then have

a little rest period, but you did not recover very well from the

last high intensity bout then you will not be able to repeat another

high intensity bout as well as the first one if you cannot recover

well. I agree that speed and anaerobic conditioning wins games in

that if the capacity is good and you are fast then you can score.

So much of the game is give to an opponent and sprint then tap the

ball in.

Imagine the player that has a vo2max of 65 ml/kg/min and can play at

an average of 75% of this for the whole game, of course undulating

between anaerobic and aerobic. Now compare that to his opponent

that has a vo2 of 55 and can only go at an average of 60% of his vo2

for the game. If the player that has the 65 vo2 utilizes his

conditioning and moves around the field with ups and downs in

intensity the whole game, and goes back and forth all over the

field, then the other player is not going to be able to keep up.

The superior conditioning is actually a way to toy with your

opponent and gain a tactical advantage in the latter stages.

I have more research to back up what I proposed above if anyone

wants it. It seems sometimes that some miss the mark and don't

propose aerobic conditioning as much as they should. In Europe they

specialize in soccer. They research soccer. That is their baby.

They have more experience than us and sometimes we need to look at

what the experts say. The aerobic training will not only allow

players to resist fatigue, and recover better after HI bouts but

also allow them to participate at higher intensities if the correct

aerobic training is done. Before everyone gets on my back about

not including as much on anaerobic stuff, I firmly believe in it

and think it has a very important part of training. I believe that

anaerobic training raises many of the above mentioned variables. I

just wanted to devote my remarks about aerobic training and soccer

because this is probably the most controversial area.

I guess one of the morals of the story is that you need both very

much for soccer success. That is why soccer is such a great sport

to train for because it involves almost everything.

Tollison

Salt Lake, UT

March 22, 2004

Hi !

You answered your own question. You need both speed and aerobic capacity. You

can increase your aerobic capasity by doing interval training but you cannot

increase your speed by doing long, slow runs. Choose the former and get the

best of both worlds.

Best wishes!

Dan Wathen,

Youngstown (OH) State University

In Supertraining , " lehi53 " <lehi52@h...> wrote:

> Everyone on this forum I hope will reply, because this issue needs

> to be resolved. I see so often that coaches don't put very much

> emphasis on aerobic training and soccer.

>

> As I examine the research in regards to soccer training it leans

> more toward aerobic training being very key to the success of soccer

> athletes. Now don't get me wrong speed and anaerobic capacity are

> important also. But I would like everyone's opinion on this subject

> because there seems to be such a differing opinion.

>

> One of the biggest names in research for soccer conditioning, Jans

> Bangsbo, places importance on aerobic training for soccer. He goes

> for Aerobic low intensity training and aerobic High intensity

> training. He also goes for anaerobic training. He also places an

> importance on aerobic Hi training during the season. I found

> research that broke down the average HR of soccer players at

> different levels. At the higher levels, like college or pro, the

> average HR was around 170 bpm.

>

> Some would say that the anaerobic system stuff and speed stuff is

> what wins the game. I differ and agree. I believe you can have the

> greatest speed in the world, but if at the end of the game when most

> goals are scored, you are too fatigued then you won't be able to

> sprint like you want. If you have a high intensity sprint then have

> a little rest period, but you did not recover very well from the

> last high intensity bout then you will not be able to repeat another

> high intensity bout as well as the first one if you cannot recover

> well. I agree that speed and anaerobic conditioning wins games in

> that if the capacity is good and you are fast then you can score.

> So much of the game is give to an opponent and sprint then tap the

> ball in.

>

> Imagine the player that has a vo2max of 65 ml/kg/min and can play at

> an average of 75% of this for the whole game, of course undulating

> between anaerobic and aerobic. Now compare that to his opponent

> that has a vo2 of 55 and can only go at an average of 60% of his vo2

> for the game. If the player that has the 65 vo2 utilizes his

> conditioning and moves around the field with ups and downs in

> intensity the whole game, and goes back and forth all over the

> field, then the other player is not going to be able to keep up.

> The superior conditioning is actually a way to toy with your

> opponent and gain a tactical advantage in the latter stages.

>

> I have more research to back up what I proposed above if anyone

> wants it. It seems sometimes that some miss the mark and don't

> propose aerobic conditioning as much as they should. In Europe they

> specialize in soccer. They research soccer. That is their baby.

> They have more experience than us and sometimes we need to look at

> what the experts say. The aerobic training will not only allow

> players to resist fatigue, and recover better after HI bouts but

> also allow them to participate at higher intensities if the correct

> aerobic training is done. Before everyone gets on my back about

> not including as much on anaerobic stuff, I firmly believe in it

> and think it has a very important part of training. I believe that

> anaerobic training raises many of the above mentioned variables. I

> just wanted to devote my remarks about aerobic training and soccer

> because this is probably the most controversial area.

>

> I guess one of the morals of the story is that you need both very

> much for soccer success. That is why soccer is such a great sport

> to train for because it involves almost everything.

>

> Tollison

> Salt Lake, UT

March 29, 2004

Dear Supertraining,

I thought this debate regarding the application of traditional endurance (or

aerobic) running (typically performed by distance runners and triathletes)

for soccer had been settled? Regardless of its nature: long slow or

interval. Why not just use Bangsbo's research where he shows how to

manipulate the intensity of training by playing games under specific

conditions (for example: high intensity games are 3 v 3 in a small area).

The movements are specific, it's also fun, the athletes don't realise how

hard they are working (HR>180 BPM for 3v3), but more importantly decision

making and execution of skills (tactical and technical) are also being

developed. If you want to get the most out of each session I would suggest

the above approach. Please note I do understand the limitations of

extracting heart rate during game play. Also, if you are alone its quite

hard to play a game so interval running may be the best option in that case.

Although I do remember one " fitness coach " who used to get individuals to

play an imaginary game at a high intensity, changing direction making

tackles, taking on players, shooting, etc. Watching a grown adult playing a

game on his own and commentating is a little disturbing to start with but

after a couple of trials they seem to get the hang of it). the Personally I

would rather play a game than run around the pitch doing any sort of

" running " (interval or 'slow straight line stuff'). Below is some of

Bangsbo's work that was published a while ago BANGSBO, J.(1994b). ¡§The

Physiology of Soccer - with Special Reference to Intense Intermittent

Exercise " is a large document but is the most comprehensive article that i

have read regarding soccer " fitness " . There is also a very comprehensive

review of over 300 articles written by a Canadian in the Journal of Sports

Sciences but at present I can not remember his name.

Have fun!

Melbourne Australia

BANGSBO, J. (1992). ¡§Anaerobic energy yield in soccer-performance of young

players¡¨. Science and Football 5, pp.24-28.

BANGSBO, J. (1994a). Fitness Training in Football- a Scientific Approach.

Bagsvaerd: Ho and Storm.

BANGSBO, J.(1994b). ¡§The Physiology of Soccer - with Special Reference to

Intense Intermittent Exercise¡¨. Acta Physiologica Scandinavica, Vol 150,

Supplementum 615.

BANGSBO, J. (1994c) ¡§Physical demands¡¨ in EKBLOM, B.(Ed). Football (soccer)

London: Blackwell scientific Publications, pp 43-58.

BANGSBO, J. (1994d) ¡§Physical conditioning¡¨ in EKBLOM, B.(Ed). Football

(soccer) London: Blackwell scientific Publications, pp .124-138

BANGSBO, J. and LINDQVIST, F. (1992). ¡§Comparisons of various exercise tests

with endurance performance during soccer in professional players¡¨.

International journal of sport medicine, 13, pp 125-132.

BANGSBO, J. and MIZUNO, M.(1988). ¡§Morphological and metabolic alterations

in soccer with detraining and retraining and their relation to performance¡¨.

In T. Reilly., A Lees, K., s and W. J. (eds). Science and

Football London: E & FN Spon, pp.114-124.

BANGSBO, J. N„wRREGAARD, L. and THRS„wE, F.(1991). ¡§Activity

profile of competitive soccer¡¨. Canadian Journal of Sports Science. 16,pp.

110-116.

March 31, 2004

I agree, it would be nice to do 3 v. 3 for fitness, and would be very effective.

Unfortunately, for those of us working with NCAA athletes, we cannot have

year-round structured workouts with a ball. Also, one must be more prepared than

just to simply " play " . Athletes at higher levels have a desire to dominate, so

optimal strength, explosive ability, agility, and endurance must all be

addressed. When watching a soccer game, it should be noted that the athletes do

not run at the same speed, constantly for 90 minutes, so jogging long distances

is not a very productive way of conditioning for soccer. As far as the

constantly changing sprint-jog-change direction-sprint etc., etc. demands of

soccer, the conditioning needs can be determined widely from team to team and

coach to coach. One thing remains the same, and , you definitely addressed

it, SOCCER IS NOT PLAYED LIKE A CROSS-COUNTRY MEET. Aerobic fitness is

necessary, but this kind of fitness can be developed in more than one way.

S. Capps

Assistant Strength & Conditioning Coach

Baylor University TX USA

________________________________

From: MORGAN WILLIAMS

Sent: Mon 3/29/2004 6:34 PM

To: Supertraining

Subject: RE: Re: It's Time to Settle the Debate 'Is Aerobic

Exercise Good or Bad For Soccer'?