Of particular concern to the conditioning coach is the duration of each high-intensity action as well as the
recovery time between each bout. Knowledge of these parameters is important especially in terms of
assigning work-to-rest ratios for the various exercises in the workout program. Most high-intensity bouts
last a few seconds, but can range from a vertical jump of less than a second to full-field sprints over 10
seconds in length. More importantly are the recovery times between bouts that range from a few seconds
to over a minute in length, and involve anything from standing still to walking or jogging briskly back
into position. With this information, it has been determined that the average work-to-rest ratio, as it
relates to performing high-intensity actions over the course of a game, is approximately 1:7.
Movement Patterns
A critical task for the conditioning coach is recognizing the various movement patterns that occur during
play. Soccer players are constantly on the move and cover distances that range from 8 to 12 km over the
course of a 90-minute game, depending on the standard of play. Importantly, the actions that contribute to
the distance covered occur in multiple directions and patterns. Examples of these movements include:
lateral shuffles, backpedaling, zigzag sprints, and curved runs; in addition to the general sprinting,
running, jogging and walking done in a linear fashion.
What is frequently overlooked when examining the movement requirements in soccer are braking and
turning movements. Players continuously have to change direction, turn with and without the ball, and
stop suddenly. In fact, research shows that players may perform hundreds of braking and turning
movements during a game, many of which occur after high-intensity acts such as short sprints or intense
runs. Such actions place a tremendous amount of stress on the joints and muscles of the lower body and
require a great deal of agility and coordination to execute properly.
Players also perform many non-locomotive actions such as vertical jumps, stationary turns, and shoulder
to shoulder challenges that do not contribute to the total distance covered but require a high energy input.
Conditioning Elements
Based on the multiple actions and movement patterns involved, it is clear that the development of specific
elements of conditioning is necessary for successful performance in soccer (Figure 1.1). These elements
include: balance, flexibility, speed, agility, strength, explosive power, anaerobic capacity, and aerobic
capacity.
Designing an effective fitness program for soccer is no easy task and the coach needs to consider all the
different elements of fitness when choosing the various exercises. In addition, it is imperative that the
coach selects soccer-specific conditioning drills that reflect the demands of the sport and not just general
fitness drills, especially with older and more experienced players.