HIIT: High Intensity Interval Training Workout to Increase VO2max Level For Football Players

Thursday, February 23, 2017

HIIT: High Intensity Interval Training Workout to Increase VO2max Level For Football Players

This article about HIIT workout (High Intensity Interval Training) to increase Vo2max for football players. HIIT workout widely performed by the personnel of sports, for different reasons to do this HIIT workout.

Football is a sport that almost all the components of physical fitness is in it, began from the strength, flexibility, speed, agility, muscle explosive power, coordination, balance, reaction speed, endurance and stamina to. With so many components of physical fitness that is in football then a coach is required to improve the physical fitness of all components that support the performance in the field.

To improve the ability to play football, we have to know the characteristics of football, can not be equated with other sports although there is little similarity. Characteristics of the game of football is a lot of movements to change direction, explosive movements with intensity changes from low to high. With such characteristics, the exercises performed should resemble a football game character. 

Training with the intensity is constant, it will not according to characteristics of football, because football has changed intensity. The intensity is constant or fixed, performed by some sports such as Athletics, Weightlifting, Bodybuilding. So, less suitable if eg endurance training for football, using marathon endurance training, athletics sprinter speed training with the running speed of football.

HIIT for Football Player

HIIT workout is actually very effective for improving all components of physical fitness of soccer players, if form of HIIT workout right on target. HIIT workout for football I apply in Unsil United, with the form of changing the direction or I call the Change Direction Training.  

Change Direction Training

  1. This exercise is a lot of change direction from right, left, back, forward, up and down, following the instructions of the coach.
  2. Coach moving the arm to the right then the player moves to the right, to the left then the player moves to the right, toward the front of the player to move backward, toward the back of the player moving forward, toward the top of the player to make the leap.
  3. The timing of this exercise for 30 seconds, with 10 seconds rest periods alternated.
  4. Minimum of 3 sessions in one training.
change direction training change direction training
change direction training change direction training
The benefits of this training is to familiarize the body automatically moves from one direction to the other, because in football one of its characteristics is an awful lot to change direction, both in a state of high or moderate intensity, ability to change direction also called agility. Tempo change direction, depending on the coach giving instructions, the rapidly changing direction, then the intensity will be higher and the player's ability to move in different directions will increase.

The ability of a player to change direction well, will supporting performances on the pitch when will pass through players with drible, the ball moves from one direction to another, to a delay when facing an opponent. Even when doing one two pass the player will easily move, to the other direction.

Below is a video about the method of HIIT training for football players

10 Second Shuttle Sprint

  1. This exercise is to increase the running speed of a football player.
  2. Players do, sprint shuttle for 10 seconds with a distance of 10 meters alternated breaks for 5 seconds.
  3. Minimum of 3 sessions in one training.
This training is useful for improving the speed of football players because this training resembles a character speed in football. In football, players doing sprints on average 10 to 20 meters, it would not be a full sprint because there are obstacles on the opponent resulting in decreased speed. Duration do 10 seconds, due to lactic acid (muscle trash) will appear when our bodies do high intensity passes 10 seconds.

Well that few HIIT Workout (High Intensity Interval Training) for football players. I have already applied Unsil United. So this post may be useful to readers. Thanks.