Table 8.1: The relationship between Exercise Intensity, Exercise Duration and Work-to-

Rest Ratio on the various energy systems

Energy System

Intensity Level

Duration of Work Period

Work-to-Rest Ratio

Phosphagen System
Very High
Less than 10 seconds
1:5 to 1:15

Fast Glycolytic
High
10 to 90 Seconds
1:3 to 1:5

Slow Glycolytic
Moderate
90 seconds to 2 minutes
1:2 to 1:3

Oxidative System
Low to Moderate
Greater than 2 minutes
1:1 or Continuous

Great levels of aerobic and anaerobic endurance are critical for peak performance in soccer, but exercises
that develop these components are frequently quite mundane. One of the most challenging tasks for
coaches is motivating players to practice at a high intensity during these types of drills. In this Chapter,
we address this difficulty by introducing a set of ball-oriented and therefore more engaging exercises that
can be used as an alternative to traditional endurance drills.

DEVELOPING ANAEROBIC CAPACITY

As mentioned throughout the book, the ability to perform high-intensity actions over the course a game is
a key predictor of performance in soccer. In fact, one of the major differences between players of higher-
and lower-ranked teams is their ability to perform high-intensity activities, especially towards the end of a
game. Developing the anaerobic capacity of your players will increase their potential to perform short
sprints and other high-intensity actions.

In the past, coaches generally use shuttle runs and similar activities involving all-out sprints that do not
involve ball work to condition their players anaerobically. However, in the section below, we provide a
variety of ball-oriented exercises that integrate anaerobic conditioning with technical and tactical training.