Tuesday, 16 October 2012

Anaerobic Exercises for Soccer

Participating in an anaerobic exercise, designed to push your body to its maximum workout level, will burn carbs, increase lean muscle and raise your metabolic rate even when you are not exercising. As your body uses oxygen more quickly than you can restore it, you enter an anaerobic state.

For Anaerobic training pushes the body to near-maximum effort via sprinting and similar drills so the legs draw on energy stores from glycogen instead of oxygen in the blood. Anaerobic activity leads to lactic acid buildup in the muscles and resulting discomfort, and thus must be performed with rest intervals. Weight training can involve machine circuits, free weights or body weight work including push-ups, side crunches, lunges and dips.

Anaerobic exercises actually burn more calories than aerobic exercises based on a ratio of five to one and even up to as much as a ratio of seven to one. Also, while aerobic exercises burn 75 percent fat and 25 percent muscle, anaerobic exercises burn 100 percent fat.

Anaerobic Training in Soccer

Assistance Drills

Run with the wind

The coach may take advantage of prevailing weather conditions and get the players to run with the wind behind them. Players should run in small groups to ensure a competitive element and maximal training stimulus. There should be a smooth build-up over 25–30 m to produce top speed for a further 30 m. Six to ten repetitions per session can be adequate.

Downhill running

Uphill runs are utilized for muscle strength training. Downhill running on steep declines induces severe ‘delayed onset muscle soreness’ as a result of the eccentric contractions in the lower limbs to decelerate the body and maintain balance. A small decline of about 2–3 degrees will allow players to go faster than normal without the braking effect of eccentric muscle contractions. There is therefore a requirement to seek out natural terrain for conducting this kind of session. Performance of about eight repetitions would constitute a good training stimulus.


These runs are so called because they allow the player to ‘wind-up’ to top speed. They are also referred to as ‘flying starts’, being preceded by a maximum acceleration. Players should move smoothly at progressive speed over 15–25 m up to top speed and maintain running all-out for 15–35 m. They can recover fully by decelerating, turning round and repeating. Typically, 8–10 repetitions are performed.

Fast-feet drills

Such drills might include running on the spot at a cadence much faster than normal running. Emphasis can be placed on the maximum number of ground contacts (foot-tapping) or on lifting the thigh more quickly than normal (high knee pick-up). Lateral and diagonal movements to negotiate flat discs or cones can be incorporated into these drills. Sessions are best conducted in sets, for example 10 sets of 6-s efforts.

Contrast drills

Resistance drills are performed with a partner providing tension by means of an elastic cord attached to the player and acting as a running harness. After two or three repetitions the drill is performed without resistance, the contrast between the two designed to improve speed of movement. The drill is more appropriate for work on acceleration than for top speed and is relevant to the kind of speed ‘off-the-mark’ needed in soccer.

Quasi-plyometric routines

Controlled runs over 30 m can be repeated but with knee pick-ups faster than
normal and pushing off the toes.

Anaerobic Exercises 


Weightlifting is a body strengthening exercise that not only helps in building muscles but also aids in losing weight. Bench press, one arm dumbbell row, lateral raise, bicep curls and squats are some basic weightlifting exercises. These exercises focus on the chest, shoulders, biceps, triceps and the back.


Sprinting or running is another anaerobic exercise that helps in weight loss and increases the body's metabolic rate. As a beginner, one can sprint for 50 - 100 m, on a 400 m track and then walk at a brisk pace for rest of the distance.


Jumping rope is another fun anaerobic exercise that benefits body by burning those extra kilos. Besides this, a long or high jump, which is a combination of speed, strength, and agility to leap as far as possible helps in toning body muscles by exerting high pressure on them.

Push Ups:

Push ups are another muscle strengthening exercises that are performed in a prone position, lying horizontal and face down, and then raising and lowering the body using the arms. Whether it is a knee, knuckle, bench or wall push up, it works by improving your strength, fitness and overall health.

Pull Ups:

Pull ups and chin ups are exercises where you have to lift your body weight. These are difficult to do strength training exercises where you have to hang on a pull-up bar with straight arms and then pull yourself up, until your chin passes the bar. These exercises are mainly done for upper body strength and muscle mass.

Interval Training:

Interval training is a great way to incorporate anaerobic exercise. It can be done with many types of exercise (for example, running, biking, or swimming). An interval is done by increasing your pace for a short period of time (for example, between 10 to 60 seconds) then having a slow recovery period that is at least 3 times as long as the interval. Programs like HIIT are very useful in interval training.

Circuit training can be usefully applied to soccer weight training. Go from one weight-machine station to the next, spending 30 seconds per station lifting and 30 seconds resting between stations. Complete two to three circuits with two minutes' rest between each one.

Anaerobic drills can include interval training. Run from one sideline of the practice pitch to other, sprinting one way and jogging back, repeating five to eight times, recommends Soccer Skills and Tricks. Or try Fartlek drills. Sprint a short distance, rest five seconds; then sprint a little longer distance and rest four seconds. Sprint a longer distance and rest three seconds. Repeat this drill five to eight times.

Weight training exercises focusing on the back and abdomen will develop the core, stabilizing your body and allowing the quick cuts essential to soccer moves. Arm exercises help not only goalkeepers and field players with throw-ins but balance the body when changing directions. And all soccer players need powerful quadriceps and hamstrings for speed and power. Anaerobic training helps you sprint at top speed to win the ball or outrun an opponent or jump to make contact with the ball in the air.

Other Benefits

1. Helps prevent health problems.
Strength training helps prevent cardiovascular disease, type 2 diabetes, low back pain, and arthritis. Even if you already suffer from one of these ailments, strength training can help alleviate the ailment. Strength training also strengthens your immune system.

2. Builds and maintains lean muscle mass.
The loss of lean muscle mass can begin as early as your mid-20s, and it results in a loss of strength, a slower metabolism, and decreased functional fitness. The loss of lean muscle mass is not the normal result of aging, it's primarily the result of a sedentary lifestyle. If you don't use your muscles they waste away. Strength training is the most effective way to build and maintain lean muscle mass and stay strong and functionally fit.

3. Increases bone strength and density.
Millions of people worldwide suffer from osteoporosis. Consuming dairy products and taking calcium supplements to increase bone strength and density is not enough. Bones need to be challenged by weight bearing exercise or they will become soft and brittle. Strength training will increase the strength and density of your bones more than any other type of exercise.

4. Reduces body fat.
Strength training is just as important as nutrition and aerobic exercise when it comes to losing body fat. Strength training builds and maintains lean muscle mass, and the more lean muscle mass you have the higher your metabolism will be. The higher your metabolism, the more calories your body burns to maintain itself and the more body fat you lose.

5. Reshapes the body and improves appearance.
Strength training is the most effective way to reshape your body and improve your appearance. Strength training can give you a bigger, more powerful body if you're a man, or a stronger, more toned body if you're a woman.

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