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 (6-8 weeks)
- Emphasises aerobic base development through continuous training methods.
- Sessions include long slow distance running (45-60 minutes at 60-70% max HR) and fartlek training incorporating varied terrain and speeds.
- This develops essential cardiovascular adaptations including increased stroke volume and improved oxygen utilisation.
Early competition phase
- Introduces progressive integration of High Intensity Interval Training (HIIT).
- Sessions include 4-6 sets of 4-minute high-intensity game-specific drills (85-90% max HR) with 2-minute active recovery periods.
- This develops the anaerobic capacity needed for repeated sprint efforts during matches.
Mid-season training
- Maintains aerobic fitness through modified continuous training (2 x 30 minutes at 70-75% max HR) while increasing anaerobic power through Sprint Interval Training (SIT).
- SIT sessions include 8-10 repetitions of 30-second maximal effort sprints with ball control, with 2-minute rest periods.
Peak competition phase
- Focuses on maintaining both energy systems through sport-specific combination training.
- Example session includes 3 x 10 minute small-sided games (aerobic) interspersed with 4 x 30 second maximal sprint drills (anaerobic).
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Sample Answer
Pre-Season (6-8 weeks)
- Emphasises aerobic base development through continuous training methods.
- Sessions include long slow distance running (45-60 minutes at 60-70% max HR) and fartlek training incorporating varied terrain and speeds.
- This develops essential cardiovascular adaptations including increased stroke volume and improved oxygen utilisation.
Early competition phase
- Introduces progressive integration of High Intensity Interval Training (HIIT).
- Sessions include 4-6 sets of 4-minute high-intensity game-specific drills (85-90% max HR) with 2-minute active recovery periods.
- This develops the anaerobic capacity needed for repeated sprint efforts during matches.
Mid-season training
- Maintains aerobic fitness through modified continuous training (2 x 30 minutes at 70-75% max HR) while increasing anaerobic power through Sprint Interval Training (SIT).
- SIT sessions include 8-10 repetitions of 30-second maximal effort sprints with ball control, with 2-minute rest periods.
Peak competition phase
- Focuses on maintaining both energy systems through sport-specific combination training.
- Example session includes 3 x 10 minute small-sided games (aerobic) interspersed with 4 x 30 second maximal sprint drills (anaerobic).