Are you Fit...and Slow?

Slow Jogging, Long Strides, Weak Hips or Some Other Simple-To-Solve Problem Is Very Likely Why You’re Child is Not Improving...

Vergie Soccer Performance will give your child – Faster Feet, Quicker Strides, Stronger Muscles...within 6-weeks and while having fun!

As the outdoor season fast approaches – many youth players are becoming panicked and stressed. Their worries are concerning fitness...and the ability to play for 90-minutes. One would think that by training and playing for 5 months indoors...surely most players should be fit.

Well – most are not. The sad truth is that too many players rely on practice and games to increase their fitness. The lazy athletes are hoping to play their way into game shape. The serious athletes find time to get outdoors and simply – run.

For 4-6 weeks a year – after Indoor Provincials – until the outdoor season begins...the serious athletes become long distance running specialists. These young boys and girls are determined and committed. They get in better shape and come early May – they impress the pants off their coaches – as they can run forever.

However - few realize that by simply running long slow distances for several weeks...is not going to help them become better soccer players. In fact – long slow running – is the opposite of what they should be doing. If you want your players to get slower – tell them to go for long slow runs.

Long distance running is now considered ‘old hat’ and very outdated. In my opinion...it is a waste of time for soccer players

The game is played at an average intensity close to the lactate threshold – which is approximately 80-90% of maximum heart rate (Reilly, 1994). With long slow distance running – athletes rarely get their heart rate above 70% of maximum heart rate.

Soccer is a power endurance game. Therefore – the conditioning program needs to be based around power. The ability to repeat short bouts of high-intensity activities over 90 minutes - like sprinting, kicking, sliding and jumping – must be based on a foundation of power and endurance.

The ability of a soccer player - to sprint as fast and as often in the final 10 minutes of match – is just as important as in the first 10 minutes. This is a reflection of his or her power - endurance.

Fitness and Conditioning training can be divided into four categories - Aerobic Capacity, Aerobic Power, Anaerobic Capacity and Anaerobic Power.

Aerobic Capacity is the total amount of energy available to perform work...the size of the gas tank. Basically...

• The ability to tolerate a high workload – training session or game
• The ability to recover from the workload sufficiently for the next workload or game
• The capacity to resist fatigue and recover after a training session or game

Example of an aerobic capacity workout for the end of a practice...

• 2 x 1000 meter shuttle
  • Cones or markers at 10m, 20m, 60m and 80m
  • Athlete starts at goal line and runs to 10m and back, then 20m and back, then 60m and back and then to 80m and back...
  • This is repeated 3 times
  • A fit U14 player should complete this in 4:30 – with 4:30 rest and repeat for a total of 2 sets

This is much more effective than a simple 2 KM run around the field or track. With the repeated starts and stops – this mimics movements for soccer. Plus – it requires leg strength for planting and leg power for pushing – for each change of direction.

Aerobic Power is the percentage of your aerobic capacity that can be used during work. Basically - the higher the percentage the better the power output. The percentage should increase through an accumulative training effect.

Example of an aerobic power workout for the end of a practice...

• Fartlek (speed play)
• Interval range is 2 minutes
  • A 30-second fast sprint followed by a 90-second jog
  • Continue to alternate in this manner until total time is completed
  • Suggested time is at least 30 minutes or 15 intervals
  • Athletes complete this workout on a soccer field – goal line to goal line

Fartlek comes from the Swedish for 'Speed of Play'. It basically consists of continuous jogging with random or predicted short sprints. After all – a game is played for 90 minutes - at a varied pace - so we should be training exactly the way we play.

Anaerobic Capacity is the maximum amount of lactate (by-product / fuel) that you can produce. Put simply – Anaerobic training is about intensity. When you sprint fast – repeatedly – your body will be depleted of fuel and lactic acid production will increase. With increased anaerobic training – your body will be able to control lactic acid production – which will make you much more effective during a game.

Example of an Anaerobic Capacity workout for the end of a practice or on a separate day...

• Intervals or Cone Shuttles
  • 8 x 20 yards with 15-sec rest
  • 6 x 40 yards with 30-sec rest
  • 4 x 60 yards with 45-sec rest
  • 3 x 80 yards with 60-sec rest
  • 2 x 100 yards rest for 3-minutes and repeat

The majority of any soccer player’s fitness routine - should be developed on a foundation of power - endurance

Anaerobic Power is the percentage of your anaerobic capacity that can be used during high intensity work. Essentially - the higher the percentage the better the power output.

All Anaerobic Power drills must be completed at game speed – anything less is a waste of time and the athlete will see minimal - if any improvement.

Example of an Anaerobic Power workout for the beginning of practice...

• Short Agility / Change of Direction and Acceleration Sprints – such as…
  • Footwork drills with an agility ladder or skipping rope – 5 minutes
  • Acceleration drills with an emphasis on running technique and the ability to react quickly – 5-10 minutes
  • Agility drills with an emphasis on more than 1 change of direction – 10-15 minutes. The focus needs to be on technique – as very few youth players change direction effectively.
    • Most youth players – especially girls between the ages of 14-16 are susceptible to knee injuries – due to poor technique and weak stabilizing muscles when slowing down.

Your ability to decelerate, stop momentarily and re-accelerate explosively will be critical to your success on the field. Remember – soccer is a power endurance sport. If you neglect the power component – and over emphasize the endurance component - you will quickly find yourself as the fittest player on the bench.

We offer the following services to help your athletes improve their fitness...

• 1 on 1 Personal Training

• Small Group Training - 2-4 athletes

• Team Training - 10-20 athletes

Since 1999, Glenn Vergie and his fitness coaches have been providing Calgary’s soccer players with leading edge soccer specific fitness training.

“We have been at the forefront with drills that teach your players how to sprint faster and more importantly, how to move quicker. Our training has set the standard for all others to follow”.

 For more information - contact This e-mail address is being protected from spambots. You need JavaScript enabled to view it