Football is not a continuous steady state sport - there are frequent changes in running speed and intensity of effort, plus various strength and power movements like tackling and jumping. Players, therefore, require a 'fuel mix' of aerobic and anaerobic energy to sustain performance.
The intensity and the duration of activity determines the extent to which each energy system is used:-
| Aerobic acitivities |
Anaerobic activities |
| walking |
tackling and all contact situations |
| jogging |
jumping |
| running at speeds less than 3/4's pace |
accelerating and changing direction quickly |
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running at speeds greater than 3/4's pace |
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The energy systems do not work in isolation - more often than not players rely on a fuel mix of anaerobic and aerobic energy at the same time
Match analysis tells us that at elite level, players run between 8-14km during a game
ball in play activities last on average 18 seconds, with a range of 5 - 63 seconds, and are performed with high intensity effort. The aim of fuel mix training is to develop a capacity to generate energy and resist fatigue, so players can perform effectively for the duration of the game. Football is a high intensity sport involving multiple sprints , and these activities require a rapid production of energy. This energy is produced by the anaerobic and aerobic systems, either exclusively or at the same time, hence the term fuel mix
With multiple-sprint, strength, and power activities dominating, our preferred mode of conditioning for rugby is fuel mix training.
Energy Supply
Energy for competition is supplied via 3 pathways - anaerobic 1, anaerobic 2 and aerobic:-
- Anaerobic 1 is termed the phosphagen system and provides short term energy for high intensity activities i.e. lineout lift.
- Anaerobic 2, termed glycolysis, has a greater part to play and fuels most high intensity plays during a game, and produces lactic acid as a by product.
- Aerobic energy can only supply the muscles during low to medium intensity play such as during stoppages or walking and jogging to get into position, and facilitates recovery.
As soon as intensity and duration of play reaches a certain threshold, anaerobic sources become predominant
Aerobic fitness is still an important component of the total rugby fitness programme. Aerobic training is very beneficial during active rest periods, for recovery sessions , fat burning , and for injured players who cannot perform high intensity training.
A sound aerobic capacity is required to possess health related fitness, and provides a platform for fuel mix conditioning, but should not be emphasised at the expense of strength, power and speed
Aerobic Training there is a limit to the level of fitness that can be achieved through steady-paced training and for games players and the fighting sports like judo/boxing, interval training is useful because you can get quick results and effective improvement in endurance, without the need for masses of volume, as EIS Strength and Conditioning Coach, Raph Brandon, explains.
?For a player on a mixed training programme where they have to work on strength, endurance and speed ? like a rugby or netball player ? during interval workouts, they can effectively improve their endurance in one or two workouts each week. Also, that is more compatible with their training programme because it removes the need for time-consuming runs or long cycles, which would interfere with their strength development.
?It's impossible to do interval training every day of the week, because it's too intense and the body would break down ? maybe two or three high-quality workouts per week, integrated with a normal training programme,? he said.
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