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"Development programs and teaching exercises based
  on modern coaching methodology and neuro-science."

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FA, USSF, SFA

SOCCER DRILLS & FOOTBALL TRAINING

"Development programs and teaching exercises based
  on modern coaching methodology and neuro-science."

UEFA PRO COACHES

HD VIDEO TUTORIALS & PDFS

500+ TRAINING SESSIONS

"Development programs and teaching exercises based
  on modern coaching methodology and neuro-science."

SOCCER DRILLS

HD VIDEO TUTORIALS & PDFS

500+ TRAINING SESSIONS

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 strong aerobic base in addition to capabilities to perform maximal bouts (i.e. sprints) and must be exposed to various training zones. The energy systems of a player therefore have to be trained with this profile in mind.  An easy way to determine if the workrate matchs the desired training zone is to using Heart Rate (HR).  Calculate Training Zone Via Resting Heart Rate

Fig 1. 3 Basic Training Zones and for a Trained and Un-Trained Player

 

The diagram above (Fig 1.) displays the training zones for a trained and untrained player (20yrs).  The zones are indicated for the Trained Player only.  The Un-Trained Player would hit these zones earlier.   This chart above displays the three basics training zones.  We can however go into more detail (as described below and displayed in Fig 2.)  and sub-divide these zones.  The zones are set based on percentages of generally one of three values:

  • Lactate Threshold
  • VO2 Max
  • Maximum Heart Rate
Fig2. Detailed Training Zones with Heart Rate for U-11 to U-21 ages.
Zone 1: Recovery
Also known as: Overdistance
Intensity: Very Low
% Lactate Threshold: 65%-84%
% VO2 Max: 55%-65%
% Max Heart Rate: 60%-70%
RPE Scale: 6-9

Used for: These are the easiest workouts, used to promote recovery after harder workouts. It is also generally the intensity level used during the recovery period of interval work and long slow distance (LSD) runs.
Zone 2: Endurance
Also known as: Extensive Endurance
Intensity: Moderate
% Lactate Threshold: 85%-91%
% VO2 Max: 66%-75%
% Max Heart Rate: 71%-75%
RPE Scale: 10-12

Used for: Used for long, endurance workouts and easy speed workout; builds and maintains aerobic endurance.
Zone 3: Lactate Threshold
Also known as: Intensive Endurance
Intensity: Moderate Plus
% Lactate Threshold: 92%-95%
% VO2 Max: 76%-80%
% Max Heart Rate: 76%-80%
RPE Scale: 13-14

Used for: Used for Tempo workouts, training in Zone 3 is usually done in the preparation and base phases. Generally, in the later phases you want to bump up to Zone 4.
Zone 4: VO2 Max Intervals
Also known as: Anaerobic Threshold, Race/Pace
Intensity: Race/Pace
% Lactate Threshold: 96%-100%
% VO2 Max: 81%-90%
% Max Heart Rate: 81%-90%
RPE Scale: 15-16

Used for: Intervals, hill work, and tempo work. Intervals in this zone generally have work-to-rest ratio of 3:1 or 4:1. Training at or slightly below your Lactate Threshold (a.k.a. Anaerobic Threshold) helps your body lean to "recycle" the lactic acid during high intensity work. This level is where you cross over from aerobic training to anaerobic training which is called the anaerobic threshold or AT. This is the point where the body cannot effectively remove lactic Acid from the working muscles quickly enough. Lactic Acid is a by product of glycogen consumption by the working muscles.
Zone 5a: Threshold Endurance
Also known as: Superthreshold
% Lactate Threshold: 100%-102%
% VO2 Max: 91%-93%
% Max Heart Rate: 91%-93%
RPE Scale: 17

Used for: Intervals, hill work, and tempo work; typically used after some Zone 4 time has already been done. Zone 5 workouts are very short because it is difficult to maintain this level for any length of time.
Zone 5b: Anaerobic Endurance
Also known as: Speed Endurance
% Lactate Threshold: 103%-105%
% VO2 Max: 94%-98%
% Max Heart Rate: 94%-98%
RPE Scale: 18-19

Used for: Intervals and hill work to improve anaerobic endurance. Intervals in this zone generally have work-to-rest ratio of 1:1, for example, a 20 second sprint followed by 20 seconds of easy recovery (Zone 1).
Zone 5c: Anaerobic Capacity
Also known as: Power
% Lactate Threshold: 106%+
% VO2 Max: 98%-100%
% Max Heart Rate: 98%-100%
RPE Scale: 20

Used for: Short-term Sprinting. Intervals in this zone have a work to rest ratio of 1:2 or more.

3 Stage Finishing

3 Station finishing exercise involving various types of finishing on goal in quick succession. Develop shooting and from inside/around the 18yrd area.

17-02-2018 Hits:10186 Soccer Finishing Drills 12-15yrs Darren Pitfield - avatar Darren Pitfield

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Finishing Around the 18yrd Area

Finishing training exercise designed to develop finishing skills from various angles following layoffs. ...

16-02-2018 Hits:10096 Soccer Finishing Drills 12-15yrs Darren Pitfield - avatar Darren Pitfield

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3 Stage Finishing with Crossing

Technical finishing training exercise designed to develop finishing skills from various angles. Finishing around the 18yrd area with combination play.

16-02-2018 Hits:8846 Soccer Finishing Drills 12-15yrs Darren Pitfield - avatar Darren Pitfield

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1vs1 Opposed Finishing

Finishing training with 1vs1 attacking scenarios in and around the 18yrd area. Developing finishing and shooting under pressure ...

15-02-2018 Hits:8523 Soccer Finishing Drills 12-15yrs Darren Pitfield - avatar Darren Pitfield

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Finishing With Striker Combinations

Finishing training with combination play followed by rapid finishing in tight central areas. Inside and outside the 18yrd area.

14-02-2018 Hits:8143 Soccer Finishing Drills 12-15yrs Darren Pitfield - avatar Darren Pitfield

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3 Stage Finishing with Crossing II

Finishing training in this multi-station shooting and finishing session that includes various types of finishes. ...

14-02-2018 Hits:8158 Soccer Finishing Drills 12-15yrs Darren Pitfield - avatar Darren Pitfield

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Finishing from Crosses I

Learning how to finish from crossing finishing actions. Foundational level exercise, unopposed. ...

13-02-2018 Hits:7638 Soccer Finishing Drills 12-15yrs Darren Pitfield - avatar Darren Pitfield

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Attacking Play & Combinations (Wide …

Developing possession skills in small groups with transition phase. Tempo and speed of play in tight congested areas.

13-02-2018 Hits:15672 Soccer Finishing Drills 12-15yrs Darren Pitfield - avatar Darren Pitfield

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Foundational Rondos

Foundation level football rondos designed to coach players in the basics and fundamentals of maintain possession in football (Soccer). ...

18-01-2018 Hits:10728 Passing Drills 9-11yrs Darren Pitfield - avatar Darren Pitfield

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Forward Passing (4vs2)

Forward passing in a simple format designed to coach the basics of patience in possession to play forward. Coaching forward passing and movement.

19-12-2017 Hits:10162 One Touch Passing Darren Pitfield - avatar Darren Pitfield

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Midfield Supportive Passing

This passing and midfield exercise involves developing play out from the defending unit through into the midfield.

18-05-2017 Hits:10319 Passing and Control Darren Pitfield - avatar Darren Pitfield

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Midfield Rotations Rondo

Possession activity designed to develop rotations and intelligent movement of midfielders to create supporting angles when in possession.

11-12-2015 Hits:15318 Positional Rotations Darren Pitfield - avatar Darren Pitfield

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5vs2 Rondo

Develop possession skills in a transitional rondo 5vs2. Possession skills and angles of support are coached as well as quick transitions between the attacking and defending phase of the game.

09-12-2015 Hits:19713 Possession Drills Darren Pitfield - avatar Darren Pitfield

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Twin Grid Rondo

Quick possession activity with position functionality in two small possession grids. Soccer rondo exercise for developing quick play.

08-12-2015 Hits:10889 Possession Drills Darren Pitfield - avatar Darren Pitfield

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Finishing with Sprints

Attacking and finishing in front of goal with conditional fitness built in. Coach how finish from crosses and quick combination play with crossing. Also quick transition on missed efforts that...

21-02-2014 Hits:13110 Technical Finishing Drills Darren Pitfield - avatar Darren Pitfield

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Shooting Scenarios (Bayern M)

Finishing exercise that is progressive and where players are required to do specific technical sequences prior to an attempt on goal. Moves from un-opposed to opposed. ...

15-11-2011 Hits:20512 Technical Finishing Drills Darren Pitfield - avatar Darren Pitfield

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Attacking Defenders and Finishing (Newca…

Develop placement and close range instep finishing technique in this shooting activity. Various combination play exercises are performed prior to quick finishes on goal with rotations. ...

10-11-2011 Hits:19394 Opposed Shooting Darren Pitfield - avatar Darren Pitfield

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Quick Combination Shooting

Finishing exercise with a couple of stations that rotate fluidly. Distance finishing is combined with short range tight finishing in and around the goal. ...

14-10-2011 Hits:35399 Multi-Station Finishing Drills - Level 3 Darren Pitfield - avatar Darren Pitfield

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Aerial Control and Aerial Passing

Drill Objective(s) Developing control skills when receiving passes off the ground. Develop aerial control skills under pressure. Develop throw in techniques. Develop possession in a small group. Drill No: PAS3 Age: 11-14yrs No Players: 12+ Difficulty: Easy Area/Time:...

12-10-2011 Hits:19550 Passing and Control Heinz
Fractz - avatar Heinz Fractz

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Aerial & Long Passing

Developing Aerial Passing technique and aerial control. Progressed to small sided games that incorporate these passing techniques. Also trains possession in tight spaces with a focus on passing. ...

06-10-2011 Hits:21847 Passing and Control Darren Pitfield - avatar Darren Pitfield

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