{[ promptMessage ]}

Bookmark it

{[ promptMessage ]}

capforceintervalconditioningstudysoccer

capforceintervalconditioningstudysoccer - 12140 West 135th...

Info icon This preview shows pages 1–2. Sign up to view the full content.

View Full Document Right Arrow Icon
12140 West 135 th Street Overland Park, KS 66221 913-851-1862 [email protected] www.CAPprogram.com CAP Pilot Study: The Effect of a 3 Week Resisted Sprint Interval Training Protocol on Recovery Heart Rate, VO2 Max and Speed. **Scott Moody Introduction Over the last few years we have struggled with the question, “How do you condition soccer players before the season?” Too much emphasis on endurance based exercises seem to cause declines in speed and agility as well as vertical power. Too much emphasis on speed and agility and they loose their ability to last an entire game let alone ability to play strong in multi day tournaments. In this pilot study we took 1 subject who was already in excellent shape and ran him through a 3 week training protocol on the Woodway Force Treadmill and Landis Treadmill. During this time the subject did not participate in any strength training. The goal was to improve Heart Rate (HR) Recovery, Max HR, VO2 Max, Resisted Sprint Speed, etc. Training Protocol: The protocol consisted of sport specific interval runs on the Woodway Force Treadmill and timed runs on a Landis Treadmill and tracked HR with a Polar RS800 Heart Rate Monitor and Watch. The sport specific interval runs on the Force Treadmill were run with a 0 Load, and based on a 30 second interval that would repeat to give you the desired amount work to rest ratio for that day. Below is a graph depicting this interval: Brisk Walk/Jog – 10 seconds Paced Jog/Run – 10 seconds Strong Run – 8 seconds Max Sprint – 2 seconds This interval was repeated 4 times in a row during the pre and post-test then the subject would walk at a slow, but steady pace for 1 minute. Then this ratio of 2 minutes working to 1 minute resting would repeat 10 times for a total of 30 minutes. The reason we chose the 30 second interval rather than the 60 or 90 second interval that we have used in the past was based on the adaptability of the 30 second time frame and the ability of the subject to attack it more intensely rather than saving up and pacing themselves as we have seen in the 90 second interval. The times spent in each activity are loosely based on the time spent in each activity of a soccer match as described in the graphics below. We have tried to establish an intense bout of soccer specific activity that could adequately prepare them for the demands of the sport. In the 2:1 Work : Rest Interval Pre and Post-Test the time spent in each activity closely resembled the activity breakdown over a 90 minute game.
Image of page 1

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

View Full Document Right Arrow Icon
Image of page 2
This is the end of the preview. Sign up to access the rest of the document.

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern