PHYSICAL ACTIVITY DURING A MATCH

The distance covered over 90 minutes in highly competitive matches

Males cover between 10 - 13 km
Females cover between 8.5 - 9km

 

• Walking 20 - 30%
• Backward Walking 4 - 8%
• Jogging 30 - 40%
• Running 15 - 25%
• Sprinting 10 - 15%

In Contact with ball for 2-3 minutes (30 – 70 ball contacts) in a 90 minute match

1400 - 1600 runs of various speeds and distances during a match
150 – 200 individual actions
15 – 20 jumps
30 – 50 duels
between 15 and 30 seconds' recovery time between moments of intense action

ENERGY SYSTEMS

There are two types of energy system used in soccer

• Aerobic
• Activity for 2 minutes and more
• Anaerobic
• Alactic
• 1 - 10 seconds
• Lactic
• 10 - 90 seconds

AEROBIC

1. Less Intense and allow the muscles to prolong the activity
2. During a 90 minute match these activities account for 50 - 70% of the total game time
3. The distance you cover in a match lies between 5 - 8 miles
• Walking
• Jogging
• Recovery

ANAEROBIC

1. Running at 75% of speed
2. Sprinting
3. Jumping
4. Dribbling
5. Tackling
6. Kicking
• More intense in nature.
• Studies show that high intensity exercise periods such as sprinting account for a very small ratio of total game time.
• Sprints occur on average between 1 - 4 seconds over 3 - 20 yards
• Sprinting full out for 5 seconds or more happens rarely
• Changes of direction occur every 4 or 5 seconds
• Turn 400 - 450 times a match