High intensity aerobic conditioning

The fitness circuit

The circuit is big enough for five or six to perform the drill at once if they are spread around the course. If you have a full pitch the drill can be set up twice, allowing up to 12 players to work at the same time.

During rest and active recovery, players can rehydrate and then perform low-level technical skills (for instance ball manipulations or a technical skill decided by the coach), where concentration is vital while fatigued. 

This type of session is typically run in the first few weeks of pre-season but can be used to build up fitness in early season for semi-professional and amateur players. This period consists of building the player’s endurance base by combining the aerobic interval training with different game formats in larger numbers (e.g. 9v9, 10v10, 11v11).

At the top level the session should be performed 2-3 times per week to ensure we see the physiological adaptations we require. After this period we would gradually reduce the size of the game formats (e.g. 8v8, 6v6, 4v4) and introduce repeated sprints, and more position-specific work to make the training more individualised.

The session requires players to perform three sets of the drill for four minutes continuously, with a rest/active recovery period of 4mins between sets (‘work to rest ratio’ of 1:1). 

How do I progress the session?

When the players are familiar with the session we can manipulate it by changing the work to rest ratio, or use different skill-based activities for the active recovery time. We can also set players targets to make sure the quality of the movement, ball work, passing and shooting stays high even when they are fatigued, to replicate match situations. 

Players can be awarded points for every goal scored, or lose points for missing the target or hitting a cone through the dribble circuit. This way we can make the session competitive, ensuring they stay interested. It is vital players enjoy the session to ensure they put in the required work. 

What are the key things to look out for?

Players must work at the intensity prescribed through each part of the course. As the session is interval-based, there are parts that require more intense bursts than others and the players should be fully aware of these areas prior to beginning the session. They must also be fully aware that certain parts of the course allow them to have a short rest period, and they need to make the most of that, thus maintaining high intensities when required as they would in a match.

Players must be fully aware of the techniques required through the hurdles and ladders, again with an eye on this level of quality being maintained even when they are fatigued. When completing the game-specific actions with the ball it is vital for players to concentrate, ensuring their technique is still at the required level even when tired, as would be expected in a match situation. 

1. Each player begins at this start point
2. They run forward and jump the hurdles continuously with both feet
3. As they land, the coach passes them a ball
4. They must control and dribble at match pace through the cones and pass back to the coach before running diagonally across to the end cone
5. They then turn and run through the ladder at 90% of maximum speed towards the first blue cone
6. They then jog across to the yellow cone at 50% of maximum speed and travel through the ladder, working on some low-level footwork
7. When the yellow cone has been reached they turn and run at 90% of maximum speed towards the next blue cone, then make a recovery run to the yellow, and so on
8. Once at the last blue cone, they turn and sprint towards the mannequin where another coach passes them the ball
9. They immediately pass it back, move around the mannequin, receive the ball again and finish into the goal with a first-time shot
10. They then sprint towards the last yellow cone on the touchline before jogging slowly across to the last yellow cone and then turning to walk back to the start

VO2 max explained

VO2 max is the maximum rate of oxygen consumption as measured during incremental exercise, most typically on a motorised treadmill.

Maximal oxygen consumption reflects the aerobic physical fitness of the individual, and is an important determinant of their endurance capacity during prolonged, sub-maximal exercise. The name is derived from V - volume, O₂ - oxygen, max - maximum.