Fodboldtræning

[Scholes]

Hej alle MOL'ere

Iforbindelse med træningsopstart i fodboldklubben (F.C. Nyhavn) har jeg et par spørgsmål:

1) Vi er i en fase hvor det vigtigste er grundformen, så hvad er det vigtigste at fokusere på her? Og hvordan kommer vi videre herfra til mere hurtighedstræning? Eller skal/kan vi træne begge dele samtidig?

2) Begreberne AEROB og ANAEROB, er der nogle der kan give mig link til sted hvor disse forklares, eller blot forklare det her?

Med venlig hilsen

Scholes

[Jan D.]

Hej "Paul"

Spm 1)

Jeg tror ikke der er så mange fodboldnørder på MOL (eller også gemmer de sig lidt), der kan give dig en præcis beskrivelse af dit første spørgsmål.

Det kræver også som minimum du fortæller lidt mere om hvilken træning spillerne i klubben har gennemført i vinters (så vi kan få et overblik over træningsbaggrunden), samt hvornår kampsæsonen starter???

Ultimo februar er under alle omstændigheder et sent tidspunkt at begynde at tænke på grundtræning. Grundformen bør opbygges over hele vinterperioden, hvis man vil have optimal udbytte heraf. Omvendt hvis I allerede er i gang med grundtræningen bør forbedringer tage udgangspunkt i den nuværende træningsform og niveau.

Spm 2)

AEROB indebærer træning, hvor iltforbruget ved træningen ikke overstiger den maximale iltoptagelse for personen, dvs. kroppen iltmæssig er i balance under træningen.

ANAEROB-træningen anvendes derimod hvor høj intensitet under træningen kræver mere ilt end der optages via lungerne. Der opstår dermed en iltgæld, som betales tilbage når intensiteten falder igen. Anaerob-træning kan derfor ikke opretholdes over længere tid (typisk relevant ved kortere sprint, intervaller etc.)

[Claus J]

Jeg synes lige jeg ville poste nedenstående. Om du kan bruge det, Scholes, ved jeg ikke - men umiddelbart spændende, synes jeg.

*** taget fra Yahoo Supertraining Group ***

ARNASON, A., S. B. SIGURDSSON, A. GUDMUNDSSON, I. HOLME, L.

ENGEBRETSEN, and R. BAHR. Physical Fitness, Injuries, and Team

Performance in Soccer. Med. Sci. Sports Exerc., Vol. 36, No. 2, pp.

278-285, 2004.

Purpose: To investigate the relationship between physical fitness and

team success in soccer, and to test for differences in physical

fitness between different player positions.

Methods: Participants were 306 male soccer players from 17 teams in

the two highest divisions in Iceland. Just before the start of the

1999 soccer season, the following variables were tested: height and

weight, body composition, flexibility, leg extension power, jump

height, and peak O2 uptake. Injuries and player participation in

matches and training were recorded through the 4-month competitive

season. Team average physical fitness was compared with team success

(final league standing) using a linear regression model. Physical

fitness was also compared between players in different playing

positions.

Results: A significant relationship was found between team average

jump height (countermovement jump and standing jump) and team success

(P = 0.009 and P = 0.012, respectively). The same trend was also

found for leg extension power (P = 0.097), body composition (% body

fat, P = 0.07), and the total number of injury days per team (P =

0.09). Goalkeepers demonstrated different fitness characteristics

from outfield players. They were taller and heavier, more flexible in

hip extension and knee flexion, and had higher leg extension power

and a lower peak O2 uptake. However, only minor differences were

observed between defenders, midfield players, and attackers.

Conclusion: Coaches and medical support teams should pay more

attention to jump and power training, as well as preventive measures

and adequate rehabilitation of previous injuries to increase team

success.

Soccer is one of the most widely played sports in the world (15,29)

and is a sport characterized by short sprints, rapid acceleration or

deceleration, turning, jumping, kicking, and tackling (4,30). It is

generally assumed that through the years, the game has developed to

become faster, with more intensity and aggressive play than seen

previously (29). Elite soccer is a complex sport, and performance

depends on a number of factors, such as physical fitness,

psychological factors, player technique, and team tactics. Injuries

and sequelae from previous injuries can also affect the players'

ability to perform.

------------------

Exploring the Myths of Conditioning for Soccer

http://www.charlespoliquin.net/articles/soccer.html

Charles Poliquin and Curt Pederson

Since most soccer players weigh less than 200 pounds and soccer is

not a traditional American sport, many players and authorities have

established many myths regarding physical conditioning for soccer.

Generally speaking, the most common myths or misconceptions are that

soccer is an aerobic sport and that strength training isn't necessary

for success in soccer. In actuality, soccer performance is hindered

by the excessive amounts of aerobic training and inadequate strength

training in many players. Proper use of aerobic, anaerobic, and

strength training is paramount for success in soccer at any level.

Today, both male and female soccer players need to know how to train

properly to be able to run intermittently at high speeds for 90

minutes and be able to both win and keep possession of the ball on

the ground and in the air. Very few players today at any level are

training properly in order to possess these physical attributes. This

article dispels the training myths that surround soccer and provides

the proper training information required for soccer excellence.

Soccer Training Myth #1

Soccer is an Aerobic Sport

The belief that soccer is an aerobic sport is one of the biggest

fallacies regarding the physical requirements for soccer. While it is

true that soccer is aerobic in duration, it is actually anaerobic in

intensity. Studies have shown that during the course of a 90 minute

match, a player will run over 6 miles at an average intensity of 80%

of their maximal heart rate. ……..

Soccer Training Myth #2

To get in shape for soccer, you must run five miles a day!

Soccer Training Myth #3

An aerobic conditioning base is required for soccer success

Soccer players and coaches need to understand the difference between

optimal and maximal aerobic fitness. Depending upon the player's

position and the team's style of play, varying degrees of aerobic

conditioning are required in soccer. Studies have shown that high

level of aerobic fitness can hinder a soccer player's performance in

the following ways:

*High levels of aerobic fitness have no bearing on an athlete's

ability to perform high-intensity, intermittent activities such as

those required by soccer. The muscular strength and power used to

shoot, throw, and kick in soccer come from type IIB muscle fibers.

These fibers are developed through strength training, not endurance

training.

*Every position in soccer requires that the player be able to jump as

high as possible for head balls. Research has shown that the more

aerobically fir the soccer player, the more their vertical jump will

decrease (i.e., the vertical jump is inversely correlated with

increases in V02 max).

* Strength training, when performed concurrently with endurance

training, may actually enhance performance in explosive activities

such as shooting, jumping, and throwing

Soccer Training Myth #4

The leg extension exercise is better for improved kicking power and

soccer movement than leg squats

Many soccer coaches and players believe that kicking power and

accuracy come from the quadriceps muscles, which allow the knee to

extend. Therefore it is assumed that to improve one's kicking

strength, leg extension exercises should be performed. In actuality,

maximal shooting and passing accuracy and power stem from the muscles

involved with hip extension and flexion, not the quadriceps. To test

this, sit on the ground with both legs flexed at approximately a 90-

degree angle. Kick a soccer ball from this position-as if you were

performing a shot or volley. When performed properly, you will feel

the hamstring and gluteal (buttocks) muscles being recruited. These

muscles are the muscles used during a shot, punt or volley and are

best trained by using the barbell squat exercise and its many

variations…….

Some of the many reasons soccer players choose knee extensions in

favor of squatting exercises are:

1. Most people will avoid the highly rewarding but of course very

demanding squats simple because they are way more taxing than knee

extensions. In other words, out culture teaches us to use the

easiest, but of course not the most rewarding route.

2. Players will rationalize (rational lies) that isolation exercises

are better than compound exercises (i.e., squat) and in this way,

repress their feeling of guilt for avoiding them.

Soccer Training Myth #5

Upper body strength isn't required in soccer

We are not saying that you should look like Ronnie Coleman. In soccer

you need upper body strength for three reasons: to improve running

speed, ward off opponents, and allow for maximal leg strength and

power to be obtained. Yes you read correctly: upper body strength

makes you sprint faster. This principle has been clearly shown in

recent years with track and speed-skating sprinter. Acceleration

begins with the upper body. If you look at the muscular development

of a World-Class sprinter, you will recognize this valuable point. To

achieve maximal speed, the torque of the right leg must be countered

by the torque of the left upper torso, and vice versa.

Upper body strength also helps players of every position to ward off

opponents whether they are defending or trying to gain possession of

the ball. When shielding the ball from another player, a strong upper

body will help to prevent the athlete from being knocked off of the

ball. Strong trunk muscles help the soccer player to hold a

defenseman off of the ball and maintain their balance while a strong

upper body and arms will further strengthen the soccer player in one-

on-one offensive and defensive situations………….

Soccer Training Myth #6

Leg squats are bad for the knee

Not only are squats not bad for the knees, every legitimate study on

this subject has shown that squats improve knee stability and

therefore reduce the risk of injuries. (The National Strength and

Conditioning Association had published an excellent position paper on

this subject with an extensive literature review)…………

Soccer Training Myth #7

Strength Training will make you Slow

Tell that one to Olympic Gold medalists in bobsled, speed skating,

track and field sprinting. Setting the drug issue aside, at his

prime, Ben Johnson was respected by competitors not only for his

lightning starts but his performance levels in the weight room and

his well-developed thighs. Ben's leg training revolved around the

squat. Since then, the training of World Class has shifted to greater

volumes of work in the weight room.

--------

Football injuries during the World Cup 2002.

Junge A, Dvorak J, Graf-Baumann T. Am J Sports Med. 2004 Jan-Feb;32(1

Suppl):23S-7S.

BACKGROUND: The Federation Internationale de Football Association

(FIFA) World Cup is one of the largest, most popular sporting events

but is associated with a certain risk of injury for the players.

PURPOSE: Analysis of the incidence, circumstances, and

characteristics of soccer injury during the World Cup 2002. STUDY

DESIGN: Prospective survey.

METHODS: The physicians of all participating teams reported all

injuries after each match on a standardized injury report form. The

response rate was 100%. RESULTS: A total of 171 injuries were

reported from the 64 matches, which is equivalent to an incidence of

2.7 injuries per match; approximately 1 to 2 injuries per match

resulted in absence from training or match. More than a quarter of

all injuries were incurred without contact with another player, and

73% were contact injuries. Half of the contact injuries, or 37% of

all injuries, were caused by foul play as rated by the team physician

and the injured player.

CONCLUSION: The incidence of injuries during the World Cup 2002 was

similar to those reported for the World Cup in 1994 and in 1998.

Increased awareness of the importance of fair play may assist in the

prevention of injury.

-----------

C Woods1, R D Hawkins2, S Maltby2, M Hulse2, A Thomas2 and A Hodson2

The Football Association Medical Research Programme: an audit of

injuries in professional football—analysis of hamstring injuries. Br

J Sports Med 2004;38:36-41

Objective: To conduct a detailed analysis of hamstring injuries

sustained in English professional football over two competitive

seasons.

Methods: Club medical staff at 91 professional football clubs

annotated player injuries over two seasons. A specific injury audit

questionnaire was used together with a weekly form that documented

each clubs' current injury status.

Results: Completed injury records for the two competitive seasons

were obtained from 87% and 76% of the participating clubs

respectively. Hamstring strains accounted for 12% of the total

injuries over the two seasons with nearly half (53%) involving the

biceps femoris. An average of five hamstring strains per club per

season was observed. A total of 13 116 days and 2029 matches were

missed because of hamstring strains, giving an average of 90 days and

15 matches missed per club per season. In 57% of cases, the injury

occurred during running. Hamstring strains were most often observed

during matches (62%) with an increase at the end of each half

(p<0.01). Groups of players sustaining higher than expected rates of

hamstring injury were Premiership (p<0.01) and outfield players

(p<0.01), players of black ethnic origin (p<0.05), and players in the

older age groups (p<0.01). Only 5% of hamstring strains underwent

some form of diagnostic investigation. The reinjury rate for

hamstring injury was 12%.

Conclusion: Hamstring strains are common in football. In trying to

reduce the number of initial and recurrent hamstring strains in

football, prevention of initial injury is paramount. If injury does

occur, the importance of differential diagnosis followed by the

management of all causes of posterior thigh pain is emphasised.

Clinical reasoning with treatment based on best available evidence is

recommended.

[Jan D.]

Det ser ikke ud som om Scholes har vist større interesse for at uddybe sine spørgsmål, men vi må da håbe andre evt. kan have udbytte af den artikel.

UNDERSØGELSESMETODE.

Nu er det jo ikke nogen epokegørende nyhed at målrettet styrketræning og intervaltræning er af væsentlig betydning for fodbold. Artiklen beskriver dog mere konkret sammenhængen imellem forskellige afgørende facetter af fodbold og styrketræning.

Undersøgelsen bør dog kritiseres for sin udprægede positivistiske undersøgelsesmetode, hvor spillernes niveau m.h.t. leg extension power, jump height, and peak O2 uptake sammenlignes med final league standing uden mere tilbundsgående undersøgelser af sammenhængsfaktorer (oste er gule, månen er gul = ero er månen en ost).

Det ville her være nærliggende at inddrage de pågældende fodboldsklubberne træningsprogram i stedet for at basere undersøgelsen på kliniske og situationsbetingede test af spillerne (som ikke nødvendigvis kan overføres til banen og længerevarende belastninger/effekter). Det må vel formodes at hovedparten af træningen er fælles for spillerne i de enkelte klubber.

Dette gør undersøgelsesresultatets validitet m.h.t. optimale træningsformer ret begrænset. De signifikante effekter af styrketræning kan fx.

-skyldes store variationer fra klub til klub,

-den manglende eller negative effekt ved aerobic træning at enkelte klubber alene har satset på almen konditionstræning med fravær af styrketræning

etc.

Ovenstående eksempler er selvfølgelig rene gætterier, men illustrerer blot de store begrænsninger i undersøgelsesmetoden. Den optimale træningsform (som næppe findes som generel formel) må netop være en form for kombination af forskellige træningsformer og ikke ensidig fokusering på enkelte træningsformer. Endvidere er det absurt at reducere final league standing til alene at være forudsaget af træningsformer end sige uddrage konklusioner herfra. Det er simpelhen for tyndt!

AEROB TRÆNING.

Mytebeskrivelsen er noget mere interessant, idet den vedr. styrketræning indeholder et par interessante perspektiver. Beskrivelserne ved anarob- og aerobtræning er derimod ikke noget at råbe hurra for.

"Soccer Training Myth #1

Soccer is an Aerobic Sport

The belief that soccer is an aerobic sport is one of the biggest

fallacies regarding the physical requirements for soccer. While it is

true that soccer is aerobic in duration, it is actually anaerobic in

intensity. Studies have shown that during the course of a 90 minute

match, a player will run over 6 miles at an average intensity of 80%

of their maximal heart rate. …….."

Så langt så godt. Fodbold er i sin form i høj grad baseret på intervalbaseret intensitet og dermed indebærer anaerobe belastninger. Men som det også fremgår er fodbold alligevel baseret på aerobic udholdenhed. Da anaerobe belastninger jo efterfølgende skal kompenseres aerobt er en aerob træningskapacitet nødvendigt. Her er det så kæden springer af.

"Soccer players and coaches need to understand the difference between

optimal and maximal aerobic fitness. Depending upon the player's

position and the team's style of play, varying degrees of aerobic

conditioning are required in soccer. Studies have shown that high

level of aerobic fitness can hinder a soccer player's performance in

the following ways:"

Her sidestilles aerob-kapacitet med aerobe træningsformer og der gives ingen præcise angivelser af hvilken form for aerobic-træning, der hentydes til? Svaret er naturligvis, at der er brug for aerob-kapacitet, men at denne bedst nås ved intervaltræning, der samtidig i højere grad modsvarer effekter svarende til de efterspurgte kvaliteter i spilsituationer. Der behøver, derfor ikke være et udpræget modsætningsforhold imellem aerobic conditioning base og eksposivitet.

Endelig er anarob og aerob træningen ikke adskilte træningsformer. Ved anarob-træning gives også aerob træning og tildels omvendt.

Desuden fokuseres på effekter i selve spilsituationen. Som det fremgår viste målingerne af fodboldsspillerne et samlet løb på ca. 9½ km pr. kamp, hvoraf hovedparten naturligvis uden bold og ikke nødvendigvis i den anaerobe zone. Derudover mener jeg i høj grad der i forbindelse med grundtræning (specielt i vinterhalvåret) er relevant med egentlig aerob-træningsformer med gradvis overgang til intervalbaseret træning.

Statments ala:

To get in shape for soccer, you must run five miles a day! – er her sigende for niveauet vedr. aerob-træning. Selvfølgelig skal man ikke bevidstløst dosere 8 km løb pr. dag. På den anden side skulle en fodboldsspiller på dette niveau gerne kunne gennemføre et træningspas svarende til det påkrævede ved kamp. Igen her unuanceret ift løbetræningsformen.

Beklager meget negativ kritik, men dette skyldes nok primært at min tilgang er konditionsmæssigt, hvor jeg som sagt finder mere interessante aspekter vedr. styrkedelen (som jeg ikke har behandlet her), men her må andre kommentere relevansen.

Edited March 5, 2004 by Jan D.

[Claus J]

Hej Jan!

Jeg postede artiklerne som et "lille indspark" i debatten, ikke som endegyldige sandheder eller deslige (men det tror jeg også du er med på).

Jeg synes du har nogle interessante indvendinger. Selv var jeg overrasket over at læse det skrevne mht. aerob vs. anaerob træning ifm. fodboldtræning.

Nuvel, det er ikke et område jeg har læst så meget om før/haft praktisk erfaring med, så må ndrømme, at jeg ikke er alt for meget inde i det. ;)

Mvh.

Claus J.

[Jan D.]

Hej Claus J.

Nej det skal endelig ikke forstås som en kritik af at du sendte artiklen. Tværtimod - jo flere undersøgelser desdo bedre diskussionsgrundlag.

Jeg har absolut heller ikke særlig meget fodboldsmæssige baggrund og det ser åbenbart heller ikke ud til at der her på MOL er ret mange, der interesserer sig for fodboldstræning.

[CoqRouge]

Som udgangspunkt handlede tråden vel egentlig om fodboldspillere på motionistniveau?? Jeg har derfor forgæves forsøgt at finde en undersøgelse om motionsfodbolds effekt på aerob kapacitet. Jeg ved, at jeg har læst den - men kan altså ikke finde den. Derfor er følgende hovedresultat gengivet efter hukommelsen:

Undersøgelsen viste, at motionsfodbold stort set ingen effekt havde på den aerobe kapacitet! Spillerne bevægede sig ganske enkelt i det tempo og med den intensitet, som deres form tillod, uden at belaste sig en en sådan grad, at der indtraf en stigning i kapaciteten. Hvis spillerne (som stadig altså er motionister!) gennemgik et løbeprogram, der sigtede mod at udvikle den aerobe kapacitet, viste undersøgelsen, at den enkelte spiller efter endt program bevægede sig mere under fodboldspil, da hans kapacitet var højere - men stadig uden at komme op i et intensitetsområde, der gav kapacitetsforøgelse.

Min konklusion ville være, at aerob træning - og nok bedst som intervaltræning - er overordentlig relevant for motionsfodboldspillere. Alt andet lige vil et veltrænet hold "fylde" mere på banen.

[Jan D.]

>>CoqRouge

Helt enig vedr. effektforbedringen af aerob træning. På motionsfodboldsniveau tror jeg også der er meget at hente. Det undrer mig dog, at fodbold ikke skulle forbedre den aerobe kapacitet.

Mener også aerob træning som positiv effekt har været debateret flere gange af trænere i fodboldrelaterede blade/medier uden at jeg kender nogen undersøgelse.

[CoqRouge]

Det undrer mig dog, at fodbold ikke skulle forbedre den aerobe kapacitet.

Det undrer egentlig også mig! Mit bedste bud på en forklaring er, at motionsfodboldspillere i bund og grund er en bande dovne slyngler! :lol:

Lidt mere seriøst tror jeg, at de fleste ubevidst sparer sig for at have kræfter tilbage til situationer, hvor behovet virkelig er kritisk. Faktum er bare, at det er bedst for holdet, hvis man har et overskud at tære på hele vejen igennem.

[Jan D.]

CoqRouge

Det undrer egentlig også mig! Mit bedste bud på en forklaring er, at motionsfodboldspillere i bund og grund er en bande dovne slyngler!

Det tror jeg du har meget ret i . De gider i hvert fald ikke skrive indlæg på MOL :lol: :computertype: