Maximize Athletic Soccer Conditioning Through a Customized Approach

Few sports require the degree of aerobic and anaerobic fitness, combined with the ability to withstand sometimes violent collisions, needed to compete at soccer’s highest levels. Soccer players at the club and recreational levels also must maintain top conditioning to compete successfully. "You have to build not only a very strong aerobic base, but you have to have an anaerobic base and an anaerobic endurance base," says Dr. Preston Wolin, head team physician for Major League Soccer’s Chicago Fire. "Not only are you constantly running, but you have to accelerate for extended periods of time. To be able to do that, you have to be extremely well-trained."

Soccer is a team sport that is won or lost based on how well a team can work together. Team strategy, execution and spirit are critical to success in the sport. However, a team is made up of unique individuals all having different conditioning requirements and abilities. Customizing a program to maximize each individual’s capabilities provides the best approach to building the most successful team. One-size-fits-all conditioning programs typically provide only mediocre results since they tend to over-train some athletes and under-train the others.

A conditioning program based on common goals that are focused on each athletes’ primary weaknesses provides the best results. This study was conducted to determine the most effective and efficient way for a coach to adapt his/her current conditioning practices that would provide his team the best results. An eight week study was conducted to develop and test an elite level soccer training program that can be used by high school and club team coaches throughout the United States. The primary goals of the program were to improve overall performance and minimize the chances of injuries.

The pilot program focused on:

• improvement in body control and flexibility
• improvement in overall body strength especially as it relates to muscular balance
• increased in mental concentration
• increased endurance and energy reserves

Each athlete participated in a baseline assessment that included an aerobic endurance test (sub-V02max, walking test on the treadmill), upper body and lower body strength test, flexibility test and leg balance test. A sport psychological and nutritional test were also administered during the eight weeks.

The baseline assessment data was compared to normative data collected for the Australian National U17 Soccer Team. Each athlete was compared to the team average and the goal established based on the normative data.

The following program components were administered during the 8 weeks:

• Aerobic conditioning – using heart rate monitors and Technogym equipment (treadmill and elliptical trainer), interval training was administered to improve the cardiovascular endurance for each athlete between 2-3 days per week.
• Flexibility and muscular balancing – a rigorous Pilates and core conditioning training program was administered to improve overall flexibility and muscular balance one day per week.
• Strength/Power – focused strength training was provided with a focus on muscular development and power two days per week. The program was based on the research conducted by Technogym with the Italian Soccer Team.
• Sports nutrition – dietary habits were reviewed and discussed, based on a one week nutrition log, to determine optimal levels and areas for improvement.
• Sports psychology – based on the psychological assessment each athlete’s profiles were evaluated for implementing a customized guided imagery and visualization program to improve overall game performance, skill consistency and concentration.

Each area was monitored and tracked using Vital’s Proactive Health and Sports Enhancement Database. All workout data was recorded using the Technogym Training System and Smartkey technology.

At the end of the 8 weeks each athlete that completed the program was re-assessed using the same process as the base-line assessment. In addition, a post program survey was conducted to evaluate each participants expectations and satisfaction of the program and how they felt the conditioning program improved their soccer playing ability.

Conditioning

The soccer conditioning program showed a significant improvement in aerobic endurance (14.5%) and flexibility (34.2%) with each improving over 30%. The overall team ranking in aerobic endurance improved to that of the level of the Australian U17 National Team. The flexibility score improved to 20.1 which is still 2 points short of the Australian U17 National Team average.

The nutrition analysis revealed that the majority of athletes were not eating proper diets to improve energy reserves and performance. In almost all cases, comparing the diet with that of recommended allowances showed deficiencies in fruits, vegetables and complex carbohydrates. In most cases, athletes were not consuming enough calories recommended for their body weight and activity levels. In addition, most consumed less protein than the recommended amount for their weight.

Through making modifications to their diet to include enough complex carbohydrates and nutrients these athletes can improve their overall performance by 186%.

Psychological Results

The psychological test was administered at the beginning of the program. The tests were developed, reviewed and consolidated by Dr. John Chang. Through analysis of the test Dr. Chang reviewed team level information with the Coach. Only athlete’s that chose to work one-on-one with Dr. Chang participated in this part of the program.

The primary areas analyzed included concentration, coachability and pre-game anxiety. Visualization techniques were discussed to reduce pre-game anxiety. No visualization suggestions were provided during this study. A number of the participants participated in a muscular relaxation exercise.

Survey Results

Each athlete completed a subjective questionnaire relating to the effectiveness of the program. The average score received on a 1-10 scale (10=outstanding) was a 9.5. The part of the program that was liked the best was the reformer workouts. Overall improvement to their performance on the field was rated on average as a score of 8.2.

Concentrated effort in aerobic endurance training and flexibility has a significant positive effect on overall conditioning, improving both overall performance and reducing chances of injury. Each athletes’ aerobic endurance score (VO2max) increased to conclude that even with the extensive soccer practices and matches played by the athletes tested, each showed a positive correlation between improved aerobic performance and concentrated aerobic conditioning within predefined targeted heart rate zones.

Flexibility improved which is directly related to reduced injury. Pilates reformers provided for the significant increase in flexibility and overall muscular balance and core stabilization.

The exercises chosen for lower body work included squats, lunges, low pulley hip flexion-4 ways, and squat jumps. These exercises improved quadriceps strength over 33% , however, only improved hamstring strength by 8% thereby causing a greater imbalance than in the originally tested. This showed a strong indication toward more concentrated hamstring work required to better balance the muscular strength in the legs.

Endnotes