Conditioning Principles
“I don't count my sit-ups; I only start counting when it starts hurting because they’re the only ones that count.” ― Muhammad Ali
The Importance of Physical Conditioning
Soccer is a game of movement, without movement you aren't actually playing. The faster, easier and stronger you can move the better your odds of overcoming an opponent.
On the other end of the spectrum, poor physical conditioning leads to sub par effort, poor play. This is often accompanied by, and even caused by, diminished muscle response and control, fatigued muscles straining past tolerances in unfamiliar positions which leads to injury.
It's not Just Physical
Additionally, excellent physical conditioning results in a mental clarity that simply drains away from those without it as the game wears on. High performance athletes often measure their effectiveness starting at a certain level of exhaustion in order to condition themselves to think clearly and execute flawlessly in late-game critical situations. In these situations, it's often the best condition athlete that thinks clearest, and makes the fewest mistakes that wins the game.
Conditioning Requirements
The average soccer runs between 5 and 10 miles per game, doing so for between 60 and 90 minutes, with Midfielders running the most. A portion of this mileage is significantly composed of sprinting, sudden acceleration, semi-random changes of direction and leaps into the air. It's estimated that one does between 35 and 50 sprints per game depending upon your position and the pace of the game, of between 15 and 20 yards each, in addition to slower-paced tactical movement.
During a match, the average heart rate for the full 90 minutes ranges between 150-170 beats per minute with very high values while sprinting and more moderate values when less involved in the game.
Conditioning is a Skill.
For our purposes, physical conditioning can be taken to include the following:
Long Distance / Long Duration Running
Straight Line Top Speed
Quickness - Acceleration from minimal speed.
Lateral (Side-to-Side) Agility - Ability to start, stop and change direction quickly.
Physical Strength - "How much can I lift? How far can I throw? How hard can shoot?"
Quickness-based strength - "Can I flick a ball up from stationary, with my ankle alone?"
Physical Flexibility
Conditioning Myths & Anti-Patterns
Training is enough.
You can play yourself into shape. You can maintain fitness with match play alone.
Your mile-time matters.
Your 40-time matters.
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