Explain how a soccer player could use continuous training to improve their aerobic capacity during pre-season. (5 marks)
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Sample Answer
- Long slow distance running at 65-75% MHR for 30-45 mins should be implemented initially, allowing development of the aerobic energy system which is crucial for the 90-minute game duration in soccer, while minimising injury risk during early pre-season.
- Duration should be gradually increased from 30 to 45 minutes as fitness improves to ensure progressive overload, with a corresponding increase in distance covered to match the 10-12 km typically run during a soccer match.
- Maintaining a steady pace throughout without rest periods enhances cardiorespiratory adaptations by forcing continued oxygen delivery to working muscles, leading to increased stroke volume and improved cardiac output.
- Including soccer-specific movements during continuous runs such as gradual directional changes and ball work at a steady pace ensures training specificity while maintaining aerobic development.
- As pre-season progresses, intensity can be increased to 75-80% MHR to more closely replicate match conditions, while still maintaining the continuous nature of the training to further develop aerobic capacity.
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Sample Answer
- Long slow distance running at 65-75% MHR for 30-45 mins should be implemented initially, allowing development of the aerobic energy system which is crucial for the 90-minute game duration in soccer, while minimising injury risk during early pre-season.
- Duration should be gradually increased from 30 to 45 minutes as fitness improves to ensure progressive overload, with a corresponding increase in distance covered to match the 10-12 km typically run during a soccer match.
- Maintaining a steady pace throughout without rest periods enhances cardiorespiratory adaptations by forcing continued oxygen delivery to working muscles, leading to increased stroke volume and improved cardiac output.
- Including soccer-specific movements during continuous runs such as gradual directional changes and ball work at a steady pace ensures training specificity while maintaining aerobic development.
- As pre-season progresses, intensity can be increased to 75-80% MHR to more closely replicate match conditions, while still maintaining the continuous nature of the training to further develop aerobic capacity.