How To Improve Training Intensity

The Game

“The best and only true test for a footballer is the match itself.” Sir Bobby Robson, former England, and Barcelona manager.

Being able to assess your players’ level of fitness and train them at that level of game intensity is the only way to guarantee optimal team performance throughout the season. Also, this enables your players to best manage their efforts during competition and at practices.

How To Measure Heart Rate

It is important that you assess your players to know their intensity level at training.

Ideally, a tracking device would be best.

If not, you can still assess the intensity of your training on the field by using a stopwatch.

Here is how it is done.

1. Demonstrate to players to place 2 fingers at the base of their neck immediately when exercise ends (image above).
2. You signal the start by counting down “3-2-1” then “GO!”
3. Your players count their beats starting from zero (0)
4. At 15 seconds you shout “STOP!”
5. Have players multiple their total heartbeats by four (4). For example, 45 x 4 = 180 bpm

What Level Should You Train?

Knowing the recommended intensity level of training is critical for performance in competition.

Zone Objectives

• Zone 1
  – First weeks of pre-season
  – Players returning from injury
  
• Zone 2
  – Preparing for competition
  – Training 2 days after a game
  
• Zone 3
  – Training at match (game) intensity
  – 3 to 4 days after competition
  
• Zone 4
  – Variable high intensity
  – 3 days before competition
  
• Zone 5
  – Short interval, high intensity
  – 2 -3 days before competition

Training Prescription

When you plan your training sessions you should take into account the physical demand of each activity. To understand the physical demand, consider these ingredients.

• Duration – The length of each game/activity in minutes
• Intensity – The ‘amount of work per unit of time’. For example, beats per minute (bpm)
• Intervals (blocks/sets) – The number of times that a work period is repeated.
• Activity Time – length of each interval
• Recovery Time – time after a completed interval

Zone 2 Training Session

Training in zone 2 represents pre-competition intensity. It can also be described as ‘Competition minus 1’.

Zone 2 Training Session Video (MP4)

References

Pacione, Paolo. Zone 2 -Training Without Ball & Technical w/ ball V Head Performance Coach. Club America, Mexico

FIFA. Youth Football Training Manual.

FIFA. Physical Preparation & Physical Development & Training #8.

Bangsbo, Jens. Fitness Training In Soccer. 2003