Fitness Program

K09

Hi,

I have been playing 1hour astroturf soccer twice a week for a month now.

If I can I will do a quick 20min run on another day of the week.

However, I am still finding it difficult to get fit. My stamina is a problem. I can run around for 10 mins but then need a break.

I am near 12stone and 5'11" so no weight issues.

What can I do to improve my fitness/stamina?

Any recommended programs?

Thanks.

ali.c

K09 wrote:

If I can I will do a quick 20min run on another day of the week.

However, I am still finding it difficult to get fit. My stamina is a problem. I can run around for 10 mins but then need a break.

2 things spring to mind about your post. One is how regularly are you actually getting out running? the other is how fast are you running?

If it is running you want to get good at then you will need to it more often. http://www.coolrunning.com/engine/2/2_3/index.shtml has some good programs for new runners.

If you unable to complete the 20mins maybe you are running too fast. have you tried slowing your run down and see how long you can run for?

i am still working on getting my running up to a decent amount of time, last time i checked it was like 18mins or so, there are a lot more knowledgable people around here who may be able to offer better advice.

depadz

you are probably just running too fast. Slow down a bit and you should get further without taking a break.

How far are you going in 20 mins? You can map out your route on www.mapmyrun.com to get the distance.

Short sprints for 5-a-side is a completely different ball game to long runs. One won't really compliment the other but both are good in their own right.

If you want to get fitter specifically for 5-a-side, spend the other day doing interval training. eg. sprint the width of a full size pitch, jog back. Repeat. (You won't last too long initially)

K09

yeah. I am trying to get fit for playing soccer.
In the next few weeks I will be playing 11 aside.

So my target to to be able to last 90mins in 11 aside.

Any suggestions?

Thanks.

ali.c

you could take a look at this thread here. http://www.teamtestforum.com/viewtopic.php?t=2324

I think interval training will be alot more useful that trying to increase your running time at the moment.

depadz

train for what you do. I don't play foreign sports but i'm sure its fairly similar to gaa. Short sprints with time for recovery when the ball is up the other end, unless you are a midfielder which means you probably need a bit more endurance.

Someone posted a good link to a pro soccer training guide recently - do a search for that.

Something along the lines of a 15/20min slowish run (say 2 miles) to warm up and then do the intervals as mentioned above. This will improve your sprint speed and recovery times between them.

You can always use shuttle routines for these and for turning at speed.

Are you not training with the club?

The FitnessDock

ali.c wrote:

I think interval training will be a lot more useful than trying to increase your running time at the moment.

I agree.

Football involves a lot of submaximal effort (e.g. jogging) followed by intense, all-out sprints. Interval training will help your body adapt to the nature of the sport so that you recover more quickly and are able to maintain a high level of intensity for the duration of the match.

The alternative is you play "sweeper". This is where you stand still and do nothing but point and shout directions at all your team-mates!

PAUL

K09

fwedrest wrote:

train for what you do. I don't play foreign sports but i'm sure its fairly similar to gaa. Short sprints with time for recovery when the ball is up the other end, unless you are a midfielder which means you probably need a bit more endurance.

Someone posted a good link to a pro soccer training guide recently - do a search for that.

Something along the lines of a 15/20min slowish run (say 2 miles) to warm up and then do the intervals as mentioned above. This will improve your sprint speed and recovery times between them.

You can always use shuttle routines for these and for turning at speed.

Are you not training with the club?

I'm in Dublin during the week and club is other end of country : )

What are shuttle routines?

Thanks for the help/advice.

K09

also cannot find pro soccer training guide in the search??

The FitnessDock

K09 wrote:

What are shuttle routines?

It's an agonising fitness test used by athletes such as footballers and basketball players.

You usually have 2 cones set up 20 metres apart from each other. The test involves you getting to the other cone before the beeper goes off. After each stage, the beeper goes off sooner until you're sprinting like a madman from one cone to the other.

Apparently, Dwight Yorke (while at Man Utd) was able to finish the whole test.

RESPECT! :eek:

See http://www.topendsports.com/testing/tests/20mshuttle.htm for more details

PAUL

depadz

they are a type of interval.
say you have 6 or so cones/jumpers or whatever, 5m apart.
sprint to 1, jog back to base, sprint to 2, jog back to base, sprint to 3, jog back to base.... continue until you puke in the ditch.

Vary it a bit. Start with sprinting to 6, back to base and work the other way.

It will be hard to push yourself on these though training by yourself. If possible, get a couple of lads at the same level as you (or even better, a bit faster) to train with you.

tunney

http://www.brianmac.co.uk/msftable.htm

The Shuttle run, akak Bleep test.

For Yorke to finish it would give him a VO2max of 88+ , pretty impressive, I know a few people with numbers like that and boy can they move.........

The FitnessDock

Apparently, Yorke was able to do this while out partying nearly every night of the week. It must have been frustrating for someone as dedicated as Roy Keane to watch in training.