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A Real-World High-Intensity Interval Training Protocol for Cardiorespiratory Fitness Improvement

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High-intensity training in football.

F Marcello Iaia¹, Ermanno Rampinini, Jens Bangsbo

¹Copenhagen Muscle Research Centre, Department of Exercise and Sport Sciences, Section of Human Physiology, University of Copenhagen, Copenhagen, Denmark.

International Journal of Sports Physiology and Performance

|December 4, 2009

Summary

Aerobic high-intensity and speed-endurance training enhance football performance by improving physiological markers and the ability to perform repeated high-intensity activities. Training should be game-specific for optimal results.

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Area of Science:

Sports Science
Exercise Physiology

Background:

Modern football demands high energy expenditure and repeated high-intensity actions.
Successful teams exhibit more high-intensity play when possessing the ball.
Footballers require peak physical fitness to meet game demands.

Purpose of the Study:

To review the physiological and performance effects of aerobic high-intensity and speed-endurance training in football.
To provide insights into implementing individualized, game-related physical training.

Main Methods:

Review of physiological measurements and studies on football players.
Analysis of training interventions including aerobic high-intensity running and small-sided games.
Examination of speed-endurance training effects.

Main Results:

Aerobic high-intensity training (8-12 weeks) improved VO2max (5-11%), running economy (3-7%), and Yo-Yo Intermittent Recovery (YYIR) test performance (13%).
Similar adaptations were noted with aerobic high-intensity training using small-sided games.
Speed-endurance training significantly improved YYIR test results (22-28%) and repeated sprint ability (~2%).

Conclusions:

Both aerobic and speed-endurance training are effective for enhancing high-intensity intermittent exercise performance in football players during the season.
Training prescription must be game-related and tailored to individual player's technical, tactical, and physical requirements.