By Anthony Hazelwood
Alactic capacity intervals is a method that helps improve the ability to maintain explosive power for extended durations and improves maximum capacity of the alactic system.
For this method activity, work intervals must be of 10 to 15 seconds with rest intervals being 20 to 90 seconds. Types of exercises that may be used for suck activity are:
• Sprints
• Jump Squats
• Bounding Drills
• Push-ups
• Etc.
The activity starts with a 10 – 15 second explosive action and then rest for 20 to 90 seconds. During the rest portion, the players will perform juggling skills, dribbling skills and passing skills. Once the rest period has passed, players will repeat an exercise and repeat.
Area Size: Inside Goalie Box.
Total Activity Time: 20 minutes.
Work to Rest Ratio: 1:2
# of Repetitions: 10
# of series: 2
Time of Activity Repetition: 10 seconds.
Time of Rest Interval: 20 seconds.
Intensity: Maximal.
Objectives:
• Fitness: Improve ability to maintain explosive power for extended durations.
• Technical: Improve on and off ball technical abilities during rest intervals.
• Mental-Emotional: Players fully engaged and concentration is high.
Setup:
• Area will be in the Goalie Box.
• On the whistle, players located in the Goalie box will perform an explosive action in the box for 10 seconds continuous.
• Once the 10 seconds are complete, players will go into a 20 second rest mode.
• During the rest mode, player will perform one of the following:
1) Juggling with right foot
2) Juggling with left foot
3) Various dribbling moves.
4) Low intensity passing patterns with teammate.
5) Other
• Once the players have performed the exercises for 10 repetitions, then the first series will be completed.
• In between the first and second series, there will be a 5-minute rest period in between.
• During the 5-minute rest, players will hydrate and prepare for the next series.
• A technical passing pattern may be performed if coach deems fit.
• Once the five minutes are completed. Then series 2 begins.
By Anthony Hazelwood
Coach Anthony is a USSF “A” licensed coach with an M.S. in Sports Training and Nutrition and a B.S. in Physical Education. Currently, he is an Assistant and Sports Performance coach with the Miami FC. He has previous European youth academy coaching experience as a soccer fitness and strength/conditioning assistant coach with Levante U.D. and Getafe SAD in Valencia and Madrid, Spain.
