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High-intensity running training for football players

RUNNING TRAINING FOR FOOTBALL

The periodised training of football-specific, high-intensity running capability within technical and tactical coaching sessions is reviewed below. Carl Wells and Chris Hattersley discuss the necessity for a multi-disciplinary programme design following the introduction of the Elite Player Performance Plan.

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IntroductionSince the introduction of the Elite Player Performance Plan into English professional football academies, the time to be dedicated towards a player’s technical and tactical development has been substantially increased. This heavy focus on technical training has provided sport scientists and conditioning coaches with the challenge of ensuring players still receive sufficient physical development if they are to perform at an optimum level. Therefore, the sport science and medicine department at Sheffield Wednesday FC Academy have devised a multi-disciplinary training programme that allows for the development of a player’s high-intensity running capabilities within technical and tactical coaching sessions. Key to the design of such a programme is the in-depth analysis of the physical loading

placed upon players from various game practices. As the demands of intermittent exercise are complex, loading data must be collated from measures of both internal and external stress.

This loading data has been analysed by Sheffield Wednesday FC Academy to classify various game formats into loading bands based on the physical exertion they provide. Subsequently, this knowledge of the physical demands of different training practices has been used to inform the design of a multi-disciplinary training programme that provides a non-linear progression in training load throughout both a training week and phase. The efficient use of training time to enhance both technical/tactical and physical capabilities is fundamental if English football academies are to produce holistically developed players.

By Carl Wells and Chris Hattersley

10 P R O F E S S I O N A L S T R E N G T H & C O N D I T I O N I N G / W W W . U K S C A . O R G . U K

ISSUE 30 / SEPTEMBER 2013 RUNNING TRAINING FOR FOOTBALL

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Elite Player Performance PlanThe Elite Player Performance Plan (EPPP) is an initiative recently implemented to enhance the calibre of players trained by English professional football academies. A key strategy of the EPPP has been to increase the amount of technical and tactical practices junior English players perform – to a level comparable to that undertaken in other countries.15 As a result, the time academies must allocate for technical/tactical coaching has been increased across all age groups, reaching a peak of 14 hours per week for the Professional Development Phase (PDP) squads (17- to 21-year-olds), exclusive of game time.

To assign this amount of training time towards the development of a player’s technical and tactical competencies provides a challenge for applied sport scientists, as juvenile and adolescent players must still undertake sufficient physical conditioning if they are to achieve their full potential.7, 12, 17 Furthermore, it is vital that any increase to training volume in a contact sport that involves high levels of muscular, metabolic and neural stress3, 13 must be appropriately managed to minimise injury occurrence and the manifestation of chronic fatigue. Consequently, it is necessary to devise time-efficient training strategies that provide technical/tactical and physical development.

The design of periodised, multi-disciplinary training programmes is one feasible solution as they allow for holistic player development.

At Sheffield Wednesday FC Academy, the conditioning of the PDP player’s high-intensity intermittent running capability has, when appropriate, been integrated into the technical/tactical coaching programme through the manipulation of different game formats. Although the combination of physical and tactical/technical development has previously been promoted,5,11 the physical load provided by such an approach to training is equivocal.

To address this paucity in training knowledge, the specific focus of this article is the development of a football-specific conditioning programme based on objective measures of internal and external physical stress.

The utilisation of such loading data to direct the intensity and duration of various game formats allows for the accurate non-linear progression in training load to aid intermittent high-intensity running capability in synergy with technical/tactical coaching.

Methods of assessing training loadThe intensity and volume of technical/tactical training practices must provide sufficient physiological overload to enable a player to cope with the physical demands of competitive games. As physical exertion during games is heavily dependent upon both a player’s position and style of play,2 it is necessary to make the physical stress of training as similar as possible to that of a game. Due to the complex exercise pattern performed in football, an accurate assessment of the physical load imposed by training is challenging and can only be achieved through in-depth analysis of the unique physical stresses imposed by intermittent exercise.4

The analysis of heart rate responses to training provides a measure of the internal or cardiovascular load.1,3 Within our PDP squad, for instance, each player has a target number of minutes they must spend above 85% of their maximum heart rate (MHR) per training week and training phase, specific to their playing position and individual cardiovascular responses. Such close management of cardiovascular loading ensures that players train at sufficient intensity and volume to augment aerobic parameters associated with improved football performance.8,9

Although analysis of heart rate responses provides valuable physiological information and is widely employed within football, it does not quantify a player’s physical output during training or games. Therefore, in conjunction with the analysis of the internal

Psycho-PhysiologicalLoading

TotalPlayerLoad

PeriodisedMulti-Disciplinary

TrainingProgramme

Diagrammatical representation of the various physical and psychological stresses that should be considered when assessing total player loading.

ExternalPhysicalLoading

InternalPhysicalLoading

Figure 1. Interaction of the main physical stresses that contribute to a player’s overall loading

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stress placed upon players, the external loading must also be determined.10 This loading relates specifically to the amount, speed and type of physical movements a player performs during training and games. For example, a conditioned two versus two game might require players to exercise for a sustained period above 85% of their MHR; however, it does not involve a large number of high-speed runs due to the size of the playing area and nature of play.16

Using GPS technology At Sheffield Wednesday Academy, we have utilised GPS technology to determine the typical running speeds, distances and muscular loading that various game formats place upon players. The muscular loading is calculated by the Catapult GPS software and takes into consideration the number of accelerations, decelerations, turns and changes of direction a player performs. Such a measure is extremely valuable, as the physical stress a player endures is not only dependent upon how far they have run, but also on the types of actions performed when covering a particular distance. The in-depth information provided by GPS technology allows for the design of training programmes that provide appropriate levels of external physical loading relevant to playing position and the team’s style of play.

Although data from heart rate and GPS technology are therefore great methods of assessing objectively a player’s training load, the recording of more subjective measures provide a valuable insight into how hard players have perceived training to have been.6 Rating of perceived exertion scores multiplied by session duration provide a global indicator of loading. In specific cases, these psycho-physiological measures can highlight players who have started to find the training load too high, even though the objective data has not picked up any physical concerns.6

The combination of internal, external and psycho-physiological indicators of physical stress may well provide the clearest and most robust measure of training load. Such an approach allows sport scientists and conditioning coaches to precisely determine which aspect of loading needs targeting to ensure a player stays in optimal physical condition. For instance, a particular squad might have achieved sufficient cardiovascular responses for a training week but needs to achieve more distance at a high-intensity. Consequently, the type of game format performed in training during subsequent training days can be adjusted accordingly to provide the desired external load.

Assessment of training load provided by different game formatsThe design of a multi-disciplinary training programme should be made in conjunction with technical coaching staff to ensure any physical conditioning can be married with the technical/tactical coaching curriculum. An effective strategy to achieve this aim is the design of a programme that consists of various game formats, ranging from 2 v 2 to 11 v 11. Such an approach will provide the scope to achieve sufficient internal and external physical loading to develop a player’s high-intensity running capabilities, while at the same time providing technical staff with the opportunity to impart the desired tactical information.

It was observed at Sheffield Wednesday FC Academy that when the different game formats were played for the same total duration (20 minutes game time), the smaller sided games (2 v 2) provided the highest cardiovascular (minutes > 85% HRM), RPE (RPE score x session duration) and muscular loading, while requiring players to cover the least total or high intensity distance (Figure 2). As the number of players and pitch size increased, the internal and muscular loading became secondary to the requirement for covering greater distances at a high intensity.

Such findings are probably due to the nature of play and pitch size involved in the different game formats. Fewer players in a team means that individuals are required to perform more football-specific actions

RPE Loading (duration x RPE Score)

2 v 2

304

240

2016

4 v 4

272

220

4914

8 v 8

225

200

99

10

High-intensity distance: (metres>19.8km/h)

Physical Load

HR (mins>85% HRM)

Figure 2. The influence of small-sided game types on internal, external and psycho-physiological physical loading

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on a more frequent basis.14 Also, to ensure the technical and tactical requirements remain realistic, pitch size must be reduced accordingly. In contrast, as player numbers and so pitch sizes increase, an individual’s involvement in game actions is reduced, even though the bigger playing area demands they cover more distance at high intensity.11

The careful consideration of such football-specific loading data allows sport scientists and conditioning coaches to devise periodised training programmes that ensure players receive the optimum level of physical conditioning from technical/tactical practices. A key strategy to aid the design of multi-disciplinary training programmes is to classify the different game formats into loading bands (Figure 3), based on the internal and muscular loading they provide.

A typical periodised multi-disciplinary training programmeIn preparation for the introduction of the EPPP, Sheffield Wednesday FC Academy sport science department designed a multi-disciplinary training plan for the PDP squads, incorporating the game formats as above. The non-linear progression in training load over the course of a season was achieved via the strategic selection of game format and game duration to control intensity and volume respectively. To comply with EPPP guidelines, the season was divided into six-week training phases (meso-cycles), with each phase culminating with a comprehensive measure of the player’s physical status. It is important to note that the programme did not consume the entire allocation of coaching hours. This time efficiency was intentional, as it allowed coaching to take place during dedicated technical/tactical practices in addition to the various game formats.

Phy

sica

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ding

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1

2

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Mon Tue Wed Thur Fri

Wk 1 ModerateMon Tue Wed Thur Fri

Wk 2 ModerateMon Tue Wed Thur Fri

Wk 3 Moderate/hardMon Tue Wed Thur Fri

Wk 4 Moderate/hardMon Tue Wed Thur Fri

Wk 5 Moderate/lightMon Tue Wed Thur Fri

Wk 6 Hard

Figure 4. The non-linear progression in training load through the selection of game format. The coloured bars relate to the loading band of the games (Figure 3) to be played during each week

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Figure 3. Classification of game format with corresponding intensity bands

Loading band Game format

Zone 5 (very hard) 0-2 players, fitness testing

Zone 4 (hard) 3-5 players

Zone 3 (hard/moderate) 7-9 players

Zone 2 (moderate) 10-11 players

Zone 1 (light) Technical/tactical session + match preparation

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Figure 5. Example of the game formats and durations employed during the main conditioning days of a periodised multi-disciplinary training programme

Moderate Moderate Moderate/hard Moderate /hard Moderate /light Hard

Phase 2 wk 1 Phase 2 wk 2 Phase 2 wk 3 Phase 2 wk 4 Phase 2 wk 5 Phase 2 wk 6

Day 4 before game Day 4 before game Day 4 before game Day 4 before game Day 4 before game Day 4 before game

- 4v4 / 5v5: 4 x 4 min, - 4v4 / 5v5: 4 x 4 min, - 2v2: 8 x 2 min, - 2v2: 8 x 2 min, 7v7 / 8v8: 3 x 10 min, Fitness Testing

2 min rest 2 min rest 2 min rest 2 min rest 3 min rest Maximum efforts

- 7v7 / 8v8: 2 x 12 min, - 7v7 / 8v8: 2 x 12 min, - 7v7 / 8v8: 2 x 12.30 min, - 7v7 / 8v8: 2 x 12.30 min, (one team on the outside) Speed

3 min rest + 3 min rest + 3 min rest + 3 min rest + Endurance

Position-specific sprints: Position-specific sprints: Position-specific sprints: Position-specific sprints: Strength

6 x 50-80 m, W:R 1:3 6 x 50-80 m, W:R 1:3 7 x 50-80 m, W:R 1:3 7 x 50-80 m, W:R 1:3

Day 2 before game Day 2 before game Day 2 before game Day 2 before game Day 2 before game Day 2 before game

- 7v7 / 8v8: 2 x 12 min, - 7v7 / 8v8: 2 x 12 min, - 7v7 / 8v8: 2 x 12.30 min, - 7v7 / 8v8: 2 x 12.30 min, 7v7 / 8v8: 3 x 10 min, 7v7 / 8v8: 3 x 13 min,

3 min rest + 3 min rest + 3 min rest + 3 min rest + 3 min rest 3 min rest +

4v4 / 5v5: 2 x 4 min, 4v4 / 5v5: 2 x 4 min, 4v4 /5v5: 2 x 4.30 min, 4v4 /5v5: 2 x 4.30 min, (one team on outside) 4v4 / 5v5: 2 x 5 min,

3 min rest 3 min rest 3 min rest 3 min rest 3 min rest

To ensure the training plan provided sufficient time for adaptation and regeneration, training load was increased non-linearly; eg, weeks one and two of the training phase consisted of 4 v 4 (loading band 4), 8 v 8 (loading band 3) and 11 v 11 (Ioading band 2) game formats. In contrast, in weeks three and four where an increase in training load was desired, more training time was spent playing 2 v 2 (Ioading band 5), while the duration of the bigger game formats was prolonged to increase training volume. During week five, intensity and volume were reduced through removing game formats from loading bands four and five, while the duration of games from intensity bands three and below were reduced. Finally, in week six, training intensity and volume were the highest for the phase through a combination of players performing maximally in tests of running capacity and an increase in game duration during all training sessions (Figure 4).

It was also possible to adopt this non-linear management of training load within each training week or micro-cycle. Main conditioning days were to be four and two before a game (ie, Tuesday and Thursday for a typical week when there is a Saturday game), and so these two days primarily consisted of intensity band 5 and 4 game formats (Table 1). In contrast, training performed on a Monday (less than 48 hours after a game) and Friday (24 hours before a game) would primarily consist of game formats from intensity bands 3 and below to allow recovery and regeneration.

SummaryResearch has highlighted that the training hours typically performed in English football academies are significantly less than those undertaken to produce an elite performer in alternative sports, such as swimming or cycling. Although it is not possible to achieve the same amount of coaching

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‘The EPPP has highlighted the importance of increasing tactical and technical coaching if there are to be more elite English football players in the future’

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References1. Achten, J and Jeukendrup, A. Heart rate monitoring: applications and limitation. Sports Medicine, 33: 517-538. 2003

2. Anderson, H, Roberts, M, Heiner-Moller, A, Krustrup, P and Mohr, M. Elite female soccer players perform more high-intensity running when playing international games compared with domestic league games. Journal of Strength and Conditioning Research, 24: 912-919. 2010

3. Bangsbo, J and Mikalsik, L. Assessment of physiological capacity of elite soccer players. In: Science and Football II. Eds Reilly, T, Clarys, J, Stibbe, A. E. and F.N. Spon, London, 1993. pp 53-60.

4. Casamichana, D, Castellano, J, San Roman, J and Castagna, C. Relationship between indicators of training load in soccer players. Journal of Strength and Conditioning Research, 27 (2): 369-374. 2013.

5. Dellal, A, Lago-Penas, C and Chamari, K. Effect of the number of ball touch within of 4 vs 4 small-sided soccer games. International Journal of Physical Performance, 6 (3): 322-333.

6. Edwards, AE and Polman, R. Pacing in Sport

and Exercise. Nova Science Publishes. 2012. 160-167

7. Ford, P, DS Croix, M, Lloyd, R, Meyers, R, Moosavi, M, Oliver, J, Till, K and Wiliams, C. The long-term athlete development model: physiological evidence and application. Journal of Sports Sciences, 29 (4): 389-402. 2011.

8. Helgerud, J, Engen, LC, Wisloff, U and Hoff, J. (2001). Aerobic endurance training improves soccer performance. Medicine and Science in Sports and Exercise, 33, 1925-1993.

9. Hoff, J, Wisloff, U, Engen, L, Kemi, O and Helgerud, J. Soccer-specific aerobic endurance training. British Journal of Sports Medicine, 36: 218-221. 2002

10. Jennings, D, Cormarck, S, Coutts, A, Boyd, L and Aughley, R. Validity of GPS units for measuring distance in team sport movements. International Journal of Sports Physiology and Performance, 5 (5): 55-569. 2010

11. Jones, S and Drust, B. Physiological and technical demands of 4 v 4 and 8 v 8 in elite youth soccer players. Kinesiology. 39 (2): 150-156. 2007.

12. Lloyd, R and Oliver, J. The youth physical development model: A new approach to long-

term athletic development. Strength and Conditioning Journal, 34 (3), 61-72. 2012.

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14. Owen, A, Twist, C and Ford, F. Small-sided games: the physiological and technical effect of altering pitch size and player numbers. Insight, 7 (2): 50-53

15. Premier League. Premier League Youth Rules. 30 Gloucester Place, London, United Kingdom. 2012

16. Sampio, J, Garcia, G, Macas, V, Ibanez, S, Abrantes, C and Caixinha, P. Heart rate and perceptual response to 2 x 2 and 3 x 3 small-sided youth soccer games. Journal of Sport Science and Medicine, 6 (suppl. 10): 121-122. 2007

17. Wells, C, Edwards, A, Winter, E, Fysh, M and Drust, B. Sport-specific fitness testing differentiates professional from amateur soccer players where VO2 max and VO2 kinetics do not. Journal of Sports Medicine and Physical Fitness. 52 (3): 245-254. 2012.

RUNNING TRAINING FOR FOOTBALL

CARL WELLS, PHD, BSC (HONS)

Carl is a BASES-accredited sport scientist (physiological support), as well as academy head of sport science and medicine at Sheffield Wednesday Football Club. Previous to his current position, he was the first team sport scientist at Sheffield Wednesday.

CHRIS HATTERSLEY

Chris is the lead sport scientist at Sheffield Wednesday FC. He has a BSc (hons) in sport and exercise science and is currently completing an MSc in strength and conditioning at St Mary’s University College.

AUTHORS’ BIOGRAPHIES

hours in a contact sport such as football, the EPPP has highlighted the importance of increasing tactical and technical coaching if there are to be more elite English football players in the future.

This aim can only be achieved if a multi-disciplinary approach to training is embraced across all areas of player development. The adoption of such a training ethos is required to safeguard certain aspects of a player’s physical development while improving their technical and tactical capabilities.

Due to the complex physical demands of

high-intensity intermittent sports such as football, the various types of physical load must be quantified if an appropriate multi-disciplinary training programme is to be formulated. Therefore, any periodised programme must be sensitive to both the internal and external loads placed upon players and to how these are affected by player numbers, pitch size and game duration. It is only when such information regarding physical loading in football is clearly established that effective multi-disciplinary training programmes can be designed and implemented.