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Phase 1:

What does a high level of soccer fitness really involve?

What better way to find out than looking at the physical attributes of the game’s top players?

Testing or setting a bench mark before you begin a training program is an important step to success.

You can test yourself before the start of pre-season, again at the start of the in-season and midway through the in-season.

There is nothing more encouraging than seeing objectively how much your fitness levels have come on.

Endurance in Soccer

Several studies into the physiological demands of soccer have shown that outfield players can travel up to 13 km or 8 miles during a 90-minute game

A soccer fitness program should be built around developing a good aerobic base.

Just as we gauge maximal strength with a one repetition maximum lift, there is also a measure for maximal aerobic power – or aerobic endurance…

Compared to the average population then, soccer players unsurprisingly have excellent endurance capacity.

You can estimate your own VO2max with a simple soccer fitness test like a 12-minute run.

It’s called VO2max and is simply the most amount of oxygen you can consume per minute relative to your bodyweight.

Elite endurance athletes like cross-country skiers and Tour de France competitors have VO2max values as high as 85mL.kg.min. To give you a frame of reference, VO2max is about 40mL.kg.min in males and 30mL.kg.min in females for the average population.