TABLE 1.1 Key Characteristics of the Body’s Metabolic Systems responsible for Energy
Production
Metabolic
System
Relative Rate of
ATP Production
Exercise Intensity
and Duration
Soccer-Specific Example
Phosphagen
Very Fast
Very High Intensity
(0 – 10 seconds)- Diving Save
- Slide-tackle
- Short sprint
Glycolytic
(Fast)Fast
High Intensity
(10 – 90 seconds)- High Pressure
Defending
Glycolytic
(Slow)Moderate
Moderate Intensity
(90 to 120 seconds)- Continuous defending
by midfielders during
long spells of
possession
Oxidative
Slow
Low Intensity- Walking or jogging
back into position
By understanding how these metabolic systems work, we can design exercises with the appropriate work-
to-rest ratios that will enhance both the capacity and efficiency of each system to produce ATP. Inducing
both changes will have a beneficial effect on soccer performance as they will lessen the likelihood of
fatigue.