Both methods of burning energy have advantages and disadvantages. The differences are similar to comparing a sports car with a 4 litre engine (similar to the anaerobic pathway) to a small car with a 1.1 litre engine (similar to the aerobic pathway). The sports car is able to go faster over short distances with rapid acceleration when overtaking, but it will not get you as far as the small car on the same amount of fuel.
The small car is much more efficient, but the sports car has more power. The problems with burning energy anaerobically are that the energy is used up after only about 45 seconds at maximum activity, and that after the first 5 seconds or so, lactic acid is produced as a waste product. Lactic acid causes your muscles to ache if too much is allowed to accumulate. Once the anaerobic energy is used up, your muscles must recover before they can be used again for strenuous work. The aerobic system is much more efficient for performing moderate work over long periods of time, but it has limited power due to the limited supply of oxygen. With training, you can improve not only endurance, but also increase the oxygen supply to the muscles (aerobic threshold).
The small car is much more efficient, but the sports car has more power. The problems with burning energy anaerobically are that the energy is used up after only about 45 seconds at maximum activity, and that after the first 5 seconds or so, lactic acid is produced as a waste product. Lactic acid causes your muscles to ache if too much is allowed to accumulate. Once the anaerobic energy is used up, your muscles must recover before they can be used again for strenuous work. The aerobic system is much more efficient for performing moderate work over long periods of time, but it has limited power due to the limited supply of oxygen. With training, you can improve not only endurance, but also increase the oxygen supply to the muscles (aerobic threshold).
A 100 metre sprinter will train for anaerobic fitness, because during the race, his leg muscles will burn energy anaerobically. However, a 5,000 metre runner will train for aerobic fitness, because he needs to be able to burn energy over a long period of time, but at a much slower rate than the sprinter. A footballer needs both types of fitness. Aerobic for the 90 minutes of running about the field, and anaerobic for the short bursts of pace that are frequently required. Therefore, a footballer’s fitness program should include both types of training.
Aerobic training includes jogging, workouts on aerobic gym equipment, such as cross trainers, step-up machines, treadmills and bicycles, cycling, and a football match or five-a-side game.
The key to aerobic endurance training is that it is continuousexercise, over a long period of time (depending on your fitness level), and that it is of moderate intensity. Anaerobic training includes a series of short sprints lasting around 15-30 seconds with rest between each sprint, or circuit training. The exercise is high intensity over short periods of time with recovery between them. A match or five-a-side practice game includes anaerobic exercise.
The key to aerobic endurance training is that it is continuousexercise, over a long period of time (depending on your fitness level), and that it is of moderate intensity. Anaerobic training includes a series of short sprints lasting around 15-30 seconds with rest between each sprint, or circuit training. The exercise is high intensity over short periods of time with recovery between them. A match or five-a-side practice game includes anaerobic exercise.
Team Football Fitness Training Ideas
Fitness Training with the football
The following training course is designed to build stamina, improve ball control, and help to develop mental endurance, all at the same time. It consists of three parts of roughly equal distance.
First, the player walks with the ball under control, then he jogs with the ball through the slalom, and finally he sprints to the third marker. It is important that the final stage is a sprint , not a jog.
For this reason, it is better to kick the ball to the final marker, and then to sprint without the ball to retrieve it. Alternatively, use several balls. If your team's ball control skills are not so good, then they could jog with the ball to the first marker, and walk through the slalom instead.
First, the player walks with the ball under control, then he jogs with the ball through the slalom, and finally he sprints to the third marker. It is important that the final stage is a sprint , not a jog.
For this reason, it is better to kick the ball to the final marker, and then to sprint without the ball to retrieve it. Alternatively, use several balls. If your team's ball control skills are not so good, then they could jog with the ball to the first marker, and walk through the slalom instead.
The course can either be in a simple, straight line, where players go out and return, or you can build a triangle. It doesn’t matter which you choose, but try to keep you course distances consistent so that you can record players' progress.
The course can easily be made into a relay, or a race by having two or three courses in parallel depending on how many players are at training. The main advantage of this course is that it improves ball skills as well as stamina, and players are less likely to lose interest.
The course can easily be made into a relay, or a race by having two or three courses in parallel depending on how many players are at training. The main advantage of this course is that it improves ball skills as well as stamina, and players are less likely to lose interest.
Fartlek
In team training, the coach whistles or shouts when to change pace. Press ups, sit ups, and squat jumps can easily be included.
Shuttle Runs
In this case, you split into teams of three or four, and run as a relay team. The number of repeats depends on the level of fitness of the team.
Indian File Run
This is a variation on fartlek with each person running in a line (file). Each time the coach blows the whistle, the last player in the line runs to the front of the line.
Individual Races
Each player is timed over the course, and each time is placed on a board. The coach sets each player individual goals, such as catching the next player, extending the lead over the previous player, or improving the time.
Alternatively, start the race with the slowest player first, followed by each player in order according to their times on the previous race. Based on past performance, each player shoudl finish at the same time.
Alternatively, start the race with the slowest player first, followed by each player in order according to their times on the previous race. Based on past performance, each player shoudl finish at the same time.
Team Running
The squad is split into teams of three or four, and each team has to run against the others. The idea is that the members of each team encourage each other, running most of the course as a group rather than running separately.
Continuous Relay
This exercise requires a large number of players. Divide the players into teams of six to nine, and position the members of each team around the pitch at roughly equal distances. The idea is to run a relay around the pitch with several repetitions. The first and last players must start the race at the same positions.
Paarlauf
This is a demanding exercise, which involves pairs of players running half laps against other pairs. Both players start at the same position, half-way down one side of the field. The first player runs a circuit around half of the field, returning to the starting poisiton. Then the second runner, runs around the second half of the field in the opposite direction, returning to the same position. There should be several laps, but the number depends on your fitness levels.
Hill Running
Hill running is demanding, and the extra encouragement (or risk of embarassment) from other team member is helpful.
Circuit Training
The advantage of circuit training as a team is that of motivation. A partner can help record scores and times on each exercise, and provide encouragement. Each score could be written down on the team notice board to stimulate competition, and to see improvements from week to week.
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while riding with any tricks be careful for accessing some help of any one is a must thin.
also be ,carefulaccurate,practisful,speedy etc bla bla bla.
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no video for this stuff.
