“Zone 3! now we start getting into the real work. This is work that gets into training at the intensity of the match” according to Paolo Pacione of Club America at the United Soccer Coaches Convention in Baltimore.
What coach Paolo was referring to was training that develops aerobic power (AP). This means that the intensity reflects a heart rate of 80 to 90 % of the player’s maximum heart rate (MHR). This Intensity needs to be maintained for at least 2 minutes and repeated 3 to 4 times, following a recovery.
Zone 3 Training Methods
1. Dribble Track
Objective – Maintain load/intensity similar to match play through acceleration, change of direction and dribbling of the ball.
This is technical training with a ball. Your player must progress through the track at speed.
Setup – 4 to 5 players per track. Each starting at a different point.
Duration – 2 minutes
Recovery – 2 minutes
Sets – 3 to 4
Total duration – 12 – 16 minutes
Coaching Instruction – Demanding. Always pushing the player to work harder.
2. Possession Game
Objective – Maintain load/intensity similar to match play through acceleration and de-acceleration. This primarily for the players in the middle.
Setup – 4v4 (each team has 2 players inside, 2 neutrals)
Duration – 2 minutes (rotate middle players)
Recovery – 2 minutes
Sets – 3 to 4
Total Duration – 12 to 16 minutes
3. Competition
Objective – Maintain load/intensity similar to match play through explosive runs in front of goal and change of direction.
Setup – 4v4 (goals are back to back). When a team scores they score in the opposite goal. Correction to animation, playing area should
Duration – 2 minutes
Recovery – 2 minutes
Sets – 3 to 4
Total Duration – 12 to 16 minutes
Game Day
These training exercises replicate the demands of the game where your players are working at 80 to 90% of maximum heart rate.
References
Pacione, Paolo. Head of Performance and Fitness Coach, Club America. On-Field Energy System Development For Soccer. United Soccer Coaches Convention, Baltimore 2020.
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