Speed-Endurance Training by Jens Bangsbo (Patreon)

Objectives:

1. Increase the ability to quickly produce power and energy through anaerobic energy production systems.
2. Enhance the capacity for continuous power and energy production using anaerobic energy systems.
3. Improve recovery ability after a period of high-intensity exercise.

Application in Football:

• The ability to produce lactate and repeatedly exert high intensity should be specifically trained (lactate production system trained through game-related actions).
• Recommended for top players due to physical and mental demands.
• Should be a lower priority or omitted for amateur players.
• Not advised for players under 16 years old.

Maintenance Training

• Effort: 10 to 90 seconds; Rest: Same as exercise duration; Intensity: High - Very High (45 to 100%); Repetitions: 2 to 10.
• Variation: Low-intensity aerobic game for up to 3 times the exercise duration as rest.

Production Training

• Effort: 10 to 40 seconds; Rest: More than 5 times the exercise duration; Intensity: Very High (70 to 100%); Repetitions: 2 to 10.
• Variation: Low-intensity aerobic game for at least 5 times the exercise duration as rest.

Principle:

• Speed-endurance training can be divided into production and maintenance (lactic tolerance training).
• Production training aims to improve maximum effort capacity over a short period.
• Maintenance training aims to sustain high-intensity exercise over a longer period.
• Exercise intensity should be nearly maximal, following interval principles, with game situations lasting more than 20 seconds.

Organization:

• Ensure high intensity throughout the effort period, often requiring verbal motivation.
• Provide enough balls to minimize interruptions and maintain a high rhythm.
• Recovery activities like jogging to retrieve balls should be included.
• Maintenance training should be at the end of the session, followed by light exercises for quicker recovery.

Speed-Endurance Training Exercises

Maintenance

Game 1 (Attack):

• Quarter football field area with a standard goal. 
• "2x2 + Goalkeeper" format. 
• Normal football game attacking the same goal. Starts with a server passing the ball into play. Loss of ball possession leads to the next ball served to the opposite team. Scoring team receives the next ball. No specific rules. Normal scoring. 
• Fixed-time intervals, e.g., 1-2 minutes of exercise with equal rest time. 
• Variants include man-to-man marking, mandatory ball movement to a zone before attacking, and players inside the zone only participating in the next attack.

Production

Shooting Drill: 

• One-third of a football field with a standard goal. 
• "1x0+Goalkeeper" format. 
• Server, a speed-endurance player, a cone, and several balls. 
• Server passes to the player who shoots and then runs around a cone for the next shot. No specific rules. 
• Scored by the number of goals within a set time. 
• Fixed-time intervals, e.g., 20 seconds of effort and 2’30’’ rest. Variants include receiving and shooting the ball in the air, dribbling the goalkeeper, and free-kick shooting.
• Coaches should motivate players for high-intensity effort and consider the physical demands of different variants.

Reference: 'Aerobic and Anaerobic Training in Football: Special Emphasis on Training of Youth Players (Fitness Training in Football)'