Fit for football

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As England players know, the demands of football vary throughout a game, so it's important to have a good level of aerobic endurance, speed, speed endurance, agility, strength and power.

Aerobic fitness is a vital component of your football performance, and enables you to last for the whole game where you typically cover 8 to 11km - depending on your position, level of competition, etc. It also aids your recovery in between short bursts of high-intensity activity, for example sprinting, jumping, and shooting. A good base of aerobic endurance forms the foundation on which to develop other aspects of fitness. Therefore it's important for outfield players and goalkeepers to have a good level of this aspect of fitness.

Agility is your ability to change direction at speed. Your agility is dependent on a combination of factors such as speed, strength, balance and co-ordination. Speed isn't just about how quick you can run from A to B on the pitch, it involves many components including:

reaction time - how quickly you react to a through ball or tackle
acceleration - how quickly you can build up your speed
maximum speed - the fastest speed you can run
speed endurance - your ability to sprint repeatedly without fatiguing

During a typical match, you will spend 2 of the 90 minutes sprinting. Although this doesn't sound a lot, it could typically equate to over 100 x 5m sprints, which is probably a lot more than you would be used to in a typical training session! Therefore, speed is an extremely important part of your training programme.

Some of the sessions you could do to develop the different aspects of your fitness are outlined below.

Warm-up - line drills

Dynamic stretches and fast feet PURPOSE Development of movement patterns and the neural pathways underpinning speed development.

PROCEDURE 1. Set 8 to 10 cones out in a straight line, roughly one large step apart

2. Start by jogging up the side of the cones and back to the start 6 times 3. Then do 2 to 3 repetitions of each of the following exercises/dynamic stretches along the side of the cones (jogging back to the start each time):

Heel flicks
Forward groin stretch
High knees (emphasising high knee drive and use of the arms)
Side steps
Hamstring straight leg kicks
Bounding
Backward jogging

4. Do any stretching you need to do, don't hold any static stretches for longer than 5 seconds 5. Then work along the line of the cones doing the following exercises, initially you need to make sure you have the correct technique, then try to complete each one at speed. Again do 3 to 4 repetitions of each exercises, jogging back to the start each time:

Place one foot in-between each cone
Place both feet in-between each cone
Stand side-on to the cones and moving laterally, place both feet in-between each cone
Placing both feet in-between each cone, move two cones forward and then step backward one cone, do this all the way to the end of the cones
Keeping your feet together, and using your arms, jump forwards in-between each cone, aiming to bring your knees high each time
On your right foot only, landing on the front ¾ of your foot, jump forwards, again using your arms, in-between each cone
On your left foot only, landing on the front ¾ of your foot, jump forwards, again using your arms, in-between each cone
Keeping your feet together, and using your arms, jump forwards in-between each cone with the sequence of jumping two cones forward and one cone back all the way to the end of the cones, aiming to bring your knees high each time
Make up some fast feet drills that you can do in-between the cones, always make sure your technique is correct first and then check the speed of your movement

This should serve as the warm-up for each session you are completing. Make sure you stretch whenever you need to, but again try not to hold any static stretches for longer than 5 seconds.

Agility drills - square drills

20-yard box drill PURPOSE Improve change of direction and body position, transitions between skills, and cutting ability.

PROCEDURE 1. Start by performing small bouncing movements on the spot. 2. Sprint 5 yards to first cone, make sharp left cut.

3. Jockey left 5 yards, make a sharp cut back. 4. Backpedal 5 yards to next cone, make sharp right cut. 5. Right jockey through finish. 6. Jog and skip twice round the square to enable full recovery. Make sure you are fully recovered before you start the next sprint. The recovery period needs to be at least 5 times the duration of the drill. Repeat the drill 10 times.

Variation

Start from different positions e.g. lying, sideways facing, backwards facing, etc.
Cut with inside or outside leg.
Shuffle around each cone.
Introduce a ball during the recovery period and dribble around the square.

Speed drills - line drills

20-yard shuttle PURPOSE Development of change of direction, footwork and acceleration.

PROCEDURE 1. Start by performing small bouncing movements on the spot. Vary the start by facing the opposite way, lying on your back/front and starting sideways. 2. Turn to the left, sprint, and touch a line 5 yards away with your left foot.

3. Turn back to the right, sprint 10 yards, and touch the far line with your right foot. 4. Turn back to the left, sprint 5 yards through the start line to the finish. 5. During the recovery period dribble with the ball back and forth across the drill (3 times) before leaving the ball at the opposite side and returning to the start. Make sure you are fully recovered before you start the next sprint. The recovery period needs to be at least 5 times the duration of the drill. Repeat the drill 10 times. Do three sets of these.

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