By Anthony Hazelwood
A method that aids to adapt the aerobic system is the cardiac power interval method. This method will increase:
1) The size of the heart chambers which pumps blood.
2) Increase how hard each beat pumps blood.
3) Increase mitochondria.
4) Improve oxygen supply at higher intensities.
For this method activity, players will maximally run for 60 seconds across the field. Once the coach states the 60 seconds are over, a longer rest period of 3 minutes will occur with a player’s heart rate being around 120-130 BPM. During the three minutes of active rest, a technical warmup pattern play will occur. Once completed the athletes will perform the sequence again.
Area Size: Full Field.
Total Activity Time: 20 minutes.
Work to Rest Ratio: 1:3
# of Repetitions: 4
Time of Activity Repetition: 60 seconds.
Time of Activity Interval: 180 second.
Intensity: Maximal.
Objectives:
• Fitness: Improve oxygen supply at high exertions and improves contractile strength of the heart.
• Technical: Improve on and off ball technical abilities during rest intervals.
• Tactical: Pattern plays during ball activity.
• Mental-Emotional: Players fully engaged and concentration is high.
Setup:
• Full field will be used.
• On the whistle, players located at the end line will run from end line to end line for 60 seconds total.
• Once the 60 seconds are completed, players will go into a 3-minute rest mode.
• Heart rate during rest mode should be between 120 – 130 bpm.
• An efficient activity to do so is a technical warmup pattern.
• For this activity, a diamond shape passing pattern will be used.
• Once a three-minute passing pattern has been completed, then players line up at the end line and perform the Cardiac Power exercise for 60 seconds.
• Perform Four times total with technical warmups in between.
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.
