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Fitness Ladder (Aerobic)

Session

Session: FIT.015

Age: 12-Adlt Intensity: Medium
Time: 30 mins Positions: All
Players: 10 soccer coaching drills field Area: 1/2 Pitch

Exercise Objectives

  1. Develop Individual defending in and around the 18 yrd area.
  2. Develop collective (small group) defending in and around the 18 yrd area.
  3. Develop a knowledge of the principles of defending in players.

Aerobic Fitness Sessions

Detraining Effect

Introduction Typical soccer seasons have periods of intense training, matches, tournaments and also rest periods at whatever level of football.  As coaches we should be aware of the effects of training...

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Running With the Ball and Conditioning

Dribbling technique that can be also used as a conditioning and fitness exercise if needed. Running with the ball technique training and also football specific conditioning. Can also be used...

16-07-2013 Hits:18816 Aerobic Fitness Drills Ray Power - avatar Ray Power

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Conditioning With Dribbling

Dribbling exercise that incorporates conditioning to varying degrees as desired. Improve dribbling, turning, ball manipulation skills with football-specific conditioning. ...

15-07-2013 Hits:15427 Aerobic Fitness Drills Ray Power - avatar Ray Power

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6 Ball Game (Aerobic)

Small sided game focusing on developing Aerobic Fitness (High Intensity) and immediate transition on attack. Finishing is also trained in high reps as the defending unit is frequently outnumbered. ...

30-03-2012 Hits:31629 Aerobic SSG's Darren Pitfield - avatar Darren Pitfield

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Fitness Ladder (Aerobic)

Fitness and conditioning activity used to develop aerobic capacity and also threshold capacity. Exercise integrates technical training at repeated stations whilst training aerobic energy systems. ...

12-02-2012 Hits:32993 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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Directional Possession with Targets (Hig…

Possessional exercise with direction where players have to work in a high intensity environment. Developing aerobic capacity in a small sided game scenario. ...

20-11-2011 Hits:26481 Aerobic SSG's Darren Pitfield - avatar Darren Pitfield

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Transition Fitness (High Aerobic)

Develop a teams ability to work at Moderate to High intensity for sustained periods. This possession exercise works the aerobic and lactate systems to induce a training overload that replicates...

20-11-2011 Hits:25457 Aerobic SSG's Darren Pitfield - avatar Darren Pitfield

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Numbers Up Transitions with Conditioning…

Develop Possession and Creating Goal Scoring Opportunities in Numbers Up Situations. Also train a teams ability to work at high intensity for sustained periods and increase the Intermittent Aerobic Capacity of players.

10-11-2011 Hits:16295 Aerobic SSG's TonyDeers - avatar TonyDeers

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Training Zones for Football Fitness

The below information should help provide you with guidelines for designing fitness and conditioning sessions with specific training objectives.  Due to the intermittent exercise profile of football, players require a...

31-10-2011 Hits:16970 Aerobic Fitness Science Darren Pitfield - avatar Darren Pitfield

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2 Ball Aerobic Possession (Low Intensity…

Develop the aerobic capacity of players in this exercise an train the ability to perform moderate intensity over long periods of time. Also trains possession skills in small groups. ...

20-10-2011 Hits:16778 Aerobic SSG's Darren Pitfield - avatar Darren Pitfield

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Small Sided Games vs. Generic Training i…

A number of studies have now shown that small sided games are an effective form of aerobic training in soccer opposed to the traditional generic (running) training techniques.  ...

18-10-2011 Hits:18571 Aerobic Fitness Science Darren Pitfield - avatar Darren Pitfield

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Physical Development of Girls vs Boys

It is important to understand pre-pubertal and pubertal physiological development of girls and boys in order to gauge expectations and plan an appropriate training schedule for them. Both...

25-09-2011 Hits:9659 Aerobic Fitness Science Darren Pitfield - avatar Darren Pitfield

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Aerobic Fitness Conditioned Match (8vs8)

Develop the Intermittent Aerobic Capacity of players in this Small Sided Game. Develop a teams ability to work at high intensity for sustained periods. ...

23-09-2011 Hits:16608 Aerobic SSG's Darren Pitfield - avatar Darren Pitfield

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Football Periodization

Introduction Periodization is derived from 'Period' which is a division of time into smaller, easy-to-manage segments.  In our case ''Training Periods'. Specifically, periodization is the division of a yearly training...

01-09-2011 Hits:30196 Aerobic Fitness Science Darren Pitfield - avatar Darren Pitfield

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150 Yrd Shuttles (High Intensity)

Drill Objective(s) Developing the ability to sustain high intensity exercise specific to soccer. Develop psychological toughness. Develop turns and good running form in soccer. Drill No: HAN1 Age: 14-Adlt No Players: 1+ Difficulty: Advanced Area/Time: 25x25yrds Diagram 1 ORGANISATION: Set up...

04-08-2011 Hits:24128 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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Yo-Yo Intermittent and Endurance Testing

The Yo-Yo test series evaluate an individual's ability to repeatedly perform intervals over a prolonged period of time in intermittent exercise related sports. The endurance version of this test is...

25-07-2011 Hits:56144 Aerobic Fitness Science Darren Pitfield - avatar Darren Pitfield

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Split Pitch Fitness (Low Aerobic)

Small sided game with focus on fitness. Develop the Intermittent Aerobic Capacity of players. Develop a teams ability to work at low to moderate intensity for sustained periods. ...

20-07-2011 Hits:13314 Aerobic SSG's Darren Pitfield - avatar Darren Pitfield

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Repeated Sprint Training (RSA) and Inter…

Testing done on elite soccer players has shown that additional RSA (Repeated Sprint Activity) and Interval training has been shown to further improve performance in Intermittent Exercise (i.e Soccer). Bangsbo et...

18-07-2011 Hits:17883 Aerobic Fitness Science TonyDeers - avatar TonyDeers

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300 Yrd Shuttle (Lactate Tolerance Test)

Set up markers (cones) at 10 yrd intervals out to 50yrds.  This test is designed to test your lactate system and high intensity running.  This test is done with a...

04-07-2011 Hits:11634 Aerobic Fitness Science Darren Pitfield - avatar Darren Pitfield

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Cooper Test (VO2max Calculation)

What is VO2max? VO2 max, or maximal oxygen uptake, is one factor that can determine an player's capacity to perform sustained exercise and is linked to aerobic endurance. VO2 max refers...

05-05-2011 Hits:28100 Aerobic Fitness Science Darren Pitfield - avatar Darren Pitfield

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Reduced Training Volume vs. Increased In…

This article discusses the balance of volume and intensity of fitness activities in soccer training sessions. Iaia FM et al, performed a study on high performance athletes by replacing their...

18-04-2011 Hits:8946 Aerobic Fitness Science Darren Pitfield - avatar Darren Pitfield

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Aerobic Possession Grids

Possessional based fitness activity that could be used in pre-season or as an aerobic integrated possession training phase. ...

30-06-2010 Hits:29795 Aerobic SSG's Darren Pitfield - avatar Darren Pitfield

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Speed and Agility Circuit 1

SAQ Exercise designed to develop explosive speed and acceleration. Typical activities include co-ordination and balance training integrated into the various exercises. SAQ Circuit using a variety of movements to develop...

01-02-2010 Hits:43776 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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Pyramid Fartlek Runs

Fartlek Pyramid training model for soccer. High Intensity Aerobic fitness development activity used to progress the aerobic energy systems included aerobic threshold. ...

01-02-2010 Hits:39101 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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Partner Relay (Aerobic Threshold)

Aerobic fitness development activity used to progress the aerobic energy systems included aerobic threshold. Relay races to create intermittent exercise to replicate the physical conditions of a match. ...

31-01-2010 Hits:25840 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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Intermittent Aerobic Course (50yrds)

Aerobic fitness development activity used to progress the aerobic energy systems included aerobic threshold. Exercise performed without a football for older and advanced players. ...

31-01-2010 Hits:23727 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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Incremental Aerobic Recovery Runs

Aerobic fitness development activity used to progress the aerobic energy systems included aerobic threshold. Series of high intensity sprints followed by various running bouts. ...

31-01-2010 Hits:23145 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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Incremental Aerobic Fitness Pitch Runs

Aerobic fitness development activity used to progress the aerobic energy systems included aerobic threshold. Requires a full field and involves different intensities of running/jogging. ...

31-01-2010 Hits:23601 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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High Intensity Aerobic Circuit

Aerobic fitness development activity used to progress the aerobic energy systems included aerobic threshold. Without ball for advanced and senior level players. ...

28-01-2010 Hits:31857 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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3/4 Field Aerobic Runs

Aerobic fitness development activity used to progress the aerobic energy systems included aerobic threshold. ...

28-01-2010 Hits:19282 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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Low Intensity Aerobic Agility Circuit

Develop Aerobic Capacity in this fitness and conditioning circuit. Perform various SAQ and loaded runs in order to develop a teams (player) aerobic profile. ...

28-01-2010 Hits:21879 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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Aerobic Runs (High Intensity)

Aerobic fitness circuit used to develop aerobic capacity and the ability to recover after repeated bouts of high intensity intermittent exercise. Also develops 'Aerobic Threshold'. ...

28-01-2010 Hits:20556 Aerobic Fitness Drills Darren Pitfield - avatar Darren Pitfield

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Cone Retreive Race (Aerobic)

Fitness and conditioning exercise to develop Anaerobic fitness and also aerobic base and recovery training. Performed without a football and in two teams or more depending on squad size. Competitive...

07-11-2009 Hits:24854 Aerobic SSG's Darren Pitfield - avatar Darren Pitfield

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Cone Runners (Recovery Runs)

Defending priorities in and around the 18yrd area. Focusing on preventing goal scoring opportunities and small group defending techniques.

07-11-2009 Hits:29358 Aerobic SSG's Darren Pitfield - avatar Darren Pitfield

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Cone Capture

Small sided game or pre-season activity used to develop aerobic fitness in players in a fun and high intensity small sided game. Developing a players ability to recover and perform...

07-11-2009 Hits:31412 Aerobic SSG's Darren Pitfield - avatar Darren Pitfield

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Aerobic fitness circuit used to develop aerobic capacity and the ability to recover after repeated...
Low Intensity Aerobic Agility CircuitLow Intensity Aerobic Agility Circuit
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Intermittent Aerobic Course (50yrds)Intermittent Aerobic Course (50yrds)
Aerobic fitness development activity used to progress the aerobic energy systems included aerobic...
Partner Relay (Aerobic Threshold)Partner Relay (Aerobic Threshold)
Aerobic fitness development activity used to progress the aerobic energy systems included aerobic...
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