Let's get this straight: DISTANCE OF HIGH VELOCITY SPRINTS > DISTANCE OF RUNNING
What do I mean by this?
Professional coaches expect their players to achieve the following statistics in a 90-minute game, regardless of their position:
Player 1: MAX Speed Zone 10% | Distance Ran 10,000m
Player 2: Max Speed Zone 1% | Distance Ran 13,000m
🏃♂️ 💨 Here I will share an 8-week fitness program which should be done in concordance with your S&C, Technical and Tactical training, Active Recovery and the like. Being a retired professional & an NCAA Division I footballer, I regret not having pursued fitness more vigorously when I was younger. Engaging in fitness activities greatly enhanced both my mental and physical performance, particularly in terms of improving my touch and sharpness in game.
The average distance a player runs in the Champions League is 9,000-12,000 meters. The most important piece is the high-intensity running which lies around 500-1000 meters. That being said, do our players need to run AND work on technique/tactics? YES.
📈Tempo runs are a great way to attain target heart rate (70-85% of MAX. Heart Rate), the variable to “gain fitness”. I recommend running on grass. Here is the layout:
1️⃣ Start at every minute and thirty seconds (i.e. 1:30, 3 min., 4:30, 6, etc.). If you finish before the time needed, you get more rest.
2️⃣ Start in a 2-point stance - first 10m are a sprint.
3️⃣ Drive the knees high (“step over tall grass”).
8-Week Cadence | ⏰time to get under:
Week 1+2
- 2x6 47 sec
- 2x6 46 sec
Week 3+4
- 2x6 42 sec
- 2x8 44 sec
Week 5+6
- 3x6 42 sec
- 3x6 41 sec
Week 7+8
- 3x6 36 sec
- 3x8 37 sec
