Explain how different training methods would be used across a soccer season to develop both aerobic and anaerobic fitness. (6 marks)
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Sample Answer
- Pre-season training prioritises continuous aerobic methods for 6-8 weeks. This occurs because athletes need a cardiovascular foundation before high-intensity work. Sessions include 45-60 minute runs at 60-70% max HR. As a result, players develop the endurance needed for 90-minute matches.
- Progressive HIIT integration begins as competition approaches. It functions through alternating high-intensity efforts with recovery periods. For example, 4-minute game drills at 85-90% max HR with 2-minute recovery. This leads to improved ability to perform repeated sprints during matches.
- Mid-season combines aerobic maintenance with Sprint Interval Training. The underlying reason is to maintain fitness while developing speed. Sessions include 8 x 30-second ball sprints at 95% effort with 2-minute rest. Consequently, players maintain endurance while improving explosive power.
- Peak competition uses sport-specific combination training. Small-sided games alternate with sprint drills because this mirrors match intensity patterns. This combination enables players to sustain both continuous movement and explosive efforts. Hence, optimal match performance is achieved through balanced training.
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Sample Answer
- Pre-season training prioritises continuous aerobic methods for 6-8 weeks. This occurs because athletes need a cardiovascular foundation before high-intensity work. Sessions include 45-60 minute runs at 60-70% max HR. As a result, players develop the endurance needed for 90-minute matches.
- Progressive HIIT integration begins as competition approaches. It functions through alternating high-intensity efforts with recovery periods. For example, 4-minute game drills at 85-90% max HR with 2-minute recovery. This leads to improved ability to perform repeated sprints during matches.
- Mid-season combines aerobic maintenance with Sprint Interval Training. The underlying reason is to maintain fitness while developing speed. Sessions include 8 x 30-second ball sprints at 95% effort with 2-minute rest. Consequently, players maintain endurance while improving explosive power.
- Peak competition uses sport-specific combination training. Small-sided games alternate with sprint drills because this mirrors match intensity patterns. This combination enables players to sustain both continuous movement and explosive efforts. Hence, optimal match performance is achieved through balanced training.