There is an ongoing debate in modern footballl about whether players need to do extra running at training or can all fitness work be achieved through large and small sided games. I think the answer complicated and player position specific. On average, in the English Premier League, the distances covered by a midfielder can be up to 12-13 kilometres and most of this at 75% of their maximum speed. Strikers will often cover up to 10 kilometres and much of this is up to full speed.

Obviously these distances will likely be lower in a semi professional environment however it does show the physical work and demands that exist in football. In my view it is difficult to achieve the fitness levels required for a footballer just training 2 or 3 nights a week. The players need to be performing extra sessions by themselves in the gym (for football specific strengthening) and on the field (for running speed and endurance). The gym program should focus on core strength and control; power; leg strength and upper body strength. It is important that the gym program be football specific as the old fashioned programs of biceps, pecs and triceps won’t make you a better footballer!

Field running should include: sprints of various distances up to 60 metres (this is the furthest a footballer will sprint in a game); endurance work at a reasonable speed and middle distance speed work such as 400m and 200m efforts. I usually don’t encourage long slow running such as 10 kilometre runs as it is not very football specific as the speed and technique won’t be adequate.

The key is to be prepared to train. The modern version of coaching and football conditioning requires a certain level of base fitness and strength – for you to get the most out of your sport and to be fair to your coaches you should ensure that you are in good condition prior to training rather than expecting your coach to perform miracles!! Importantly the fitter you are the less likely you are to get soft tissue injuries such as hamstring tears, so this season make it your goal to go that bit extra for your club, coach and most importantly yourself and be fit to train.

Matt Whalan

M.Phty B.ExScRehab(Hons)

www.figtreephysio.com.au