I have been playing 7 or 8 a side up the local astro with my Asian compadre's. Now they all have a better touch and control than me, but I create more space and I'm a yard or two faster.
My problem is after we break down there end then sprint back, by the time I'm back I get the feeling where you can't consume enough oxygen and feel a bit ill.
My general exercise is 14 miles on the bike Mon - Fri, Push Ups, Sit Ups and the football. I have recently rejoined my gym so will be doing 5km on the treadmill should i break this up into 800m then 200m sprint?
What else will get me from box to box quicker than the opposition? Drugs haha?
Interval training?
sprint intervals using a footy pitch
goal line to 6 yard box and back x 10
2 min rest
6 yard line to 18 yard line and back x 10
2 min rest
goal line to 18 yard line and back x 10
2 min rest and repeat until you can't go on
it's **** hurts
HTH
forget about a treadmill the change of speed is too gradual
Also fartlek training might be quite suited to football. So walk for 30 seconds, jog for 30, sprint for 30, jog for 30, walk, jog, sprint, jog, walk, etc. etc.
Okay well I have a month left of a gym membership, so I'll do some treadmill work until that ends then do the interval training sounds like hell but scoring a hattrick will be worth it!!
Your good at this fitness stuff iDave. I have gone from 13.7 to the low 12's on the eating plan/diet. I seem to have hit a plateau, but hopefully this extra work will get me into the 11's which I hope will give me a flat stomach 😛 So thanks for your advice.
I'll have a look at the fartlek stuff thanks.
squat jumps will also help, try three sets of 10, as little delay between landing and jumping again as you can manage
fartlek (speed play) is less structured than 30 on 30 off
it's sprint for 3 secs, jog for 30, sprint for 20, high tempo 3 mins - just mucking around with the intensity and duration of efforts, with no structure
great effort on the fat loss - this high intensity work will eliminate the plateau
Fartlek lamposts. That is all you need to know.
are the lampposts different distances apart?
Why would that matter?
play more
because the distances you have to cover at speed vary in a game
you need to develop speed over 3 yards, 20 yards, 8 yards and so on with different recovery periods
sprinting between lampposts makes you good at sprinting that distance and recovering for that distance
I use random parts of the urban landscape, jog till blue car, sprint till bus stop, recover to next lamp post etc
changing the order and not just sprint, recover, jog. Kind of keeps the mind reasonably active
You're probably not smoking enough at half time
also, don't just run/recover forwards - sideways, backards, zig-zag.
definitley interval training- best way to increase speed.
Okay I'll give this interval training a go. Is it something you do daily or less often?
3 x week is more than enough!
when I was football training, it was a lot of work similiar to what idaves described. Always remember laps around the football pitch and using the markings as different start/stop points. Eg Corner flag to 18yard run backwards, then sprint to the half-way line. Jog to 18 yard line, pogo to corner flag etc
Back in my days of rugby as a young lad, we used to do intervals based on:
(1) lengths of the pitch, to be completed in a specific time (time is shortened)
(2) The outside of the pitch, using the different markings (half way, 10 metere, 22, goal, dead ball, etc.) as fartlek intervals. Only we didn't walk....
When I played hockey:
(1) We'd start with a long run, with intensity increasing as the run progressed.
(2) Then into intervals, with the recovery periods spent doing something else (sits, squat jumps, press-ups).
(3) Followed by 90 minutes of skills training, with "punishment" runs in between.
Mind you, the coach was an ex-Olympic medal winning Australian...! Not unusual to black out and/or be sick.
