How Fast Does The Average 11 Year Old Boy Run How to Build a Soccer Conditioning Base

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How to Build a Soccer Conditioning Base

Soccer is a game where conditioning is of great importance when it comes to maximizing performance.

At the beginning of the preseason, most coaches today focus a lot on building an aerobic base that prepares players for the season.

Building an aerobic base

The term “aerobic base” is often used in the last 10-20 years, and the reason for building this base is the fact that a player runs 8-12 km during a football match in a period of 90 minutes.

So far so good. But when it comes to the distance covered during a football game, shouldn’t we be focusing on how we’re going to get that distance, not just the distance itself?

Is actual distance the most important aspect?

Of course, a professional soccer player can run 11-12 km during a game, but this distance is not achieved by running long distances at the same pace throughout the game, quite the opposite.

What separates a world-class player from an average player is not necessarily the distance covered, but the number of high-intensity runs and sprints performed.

Running long distances will make your players slower and weaker

If you still think that long distance running is the best way to get fit for football, hopefully this should change your mind.

Long-distance running will stimulate your slow-twitch muscle fibers, which means your body adapts to the slow pace of long-distance running, and over time your fast-twitch muscle fibers will “drown”, making you slower and weaker.

Soccer is a “power sport”, where sprinting, maximum strength and jumping ability are of utmost importance. Running long distances will do the opposite for your players and make them weak and slow.

Is there a need for an aerobic base?

Not in the traditional way through long distance running. My philosophy on soccer conditioning is that everything should be done on the soccer field, and most conditioning should be sport-specific, meaning most should be done with the ball.

However, at the start of the preseason, I build an aerobic base through tempo running.

A tempo run is where players run about 75-80% of what they would run if they sprinted that distance. The distance I use for tempo runs is 100 meters (the length of a football field) and 200 meters (back and forth).

The basic rule for distance and time is:

– 100 meters: 18-22 seconds

– 200 meters: 38-44 seconds

So if they are running 100m pace, they should run at a pace that would take them 18-22 seconds to run 100m.

I use running pace for 3-4 weeks, 2-3 sessions per week, increasing the distance by 200-300 meters per training session. I coach the Boys 18 team, so if you are coaching younger players, be a little more careful with the volume.

The first session might be 8 x 100 meters and then the next 10 x 100 meters and then after that I would alternate 100m runs with 200m runs in the same session.

I often let players rest halfway for 2 minutes and then let them run the rest of the distance after that.

Tempo running it will help you build that aerobic base needed for soccer, and will ensure your players continue to stay strong and explosive.

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