Football Specific Aerobic Endurance Training (Patreon)

The football players dribbled the ball through the cones and lifted the ball over the 30 cm high hurdles. Between point A and B the players moved backwards while controlling the ball, before turning and starting on a new round. Players were instructed to increase running intensity gradually to a level that brought them to 90–95% of maximal heart rate after about 60 seconds in the four minute training bout. The players carried out two four minute intervals, separated by a three minute exercise at 70% of maximal heart rate.

Conclusions:

High intensity, aerobic, endurance, interval training can be carried out in a more football specific way than plain running. A specially designed dribbling track and small group play can produce the intended work intensity. Heart rate is shown to be a valid and reliable indicator of oxygen uptake in small group play with no, or only short, stops, as well as on the dribbling track, as shown in this experiment.