The BEST Way to Get Match Fit for Soccer/Football | Science for Performance Ep.1

Here is a full breakdown of how to get fit for football/soccer. We take a look at energy systems, and ways we can progressively increase their capacity to allow us to get fit over time.
Targeting each energy system is necessary to achieve full-comprehensive fitness. Getting match fit takes hard work, but by being smart, you can put yourself on the most effective path to getting fit as quickly as possible.
The ATP-PC, Glycolytic, and Oxidative systems are all energy systems in the body that are responsible for energizing our bodies to perform at a high level. This video shows some ways we can target each energy system, but here are some additional ways that I did not mentioned in the video.
Targeting the ATP-PC system: Shuttle Runs, Finishing exercises with the ball, Finishing circuits with the ball, Turn 1v1 to Pass/Finish, or any exercises where you are working at a high-intensity for short duration intervals.
Targeting the Glycolytic system: Half field circuits with the ball, 1.5 field stride outs - run the full length of the field and back to half in 30 seconds and then walk back to the beginning of the field in 30 seconds then do it again x4 runs, slow lap to fast lap - run a slow lap around the field then pick up the pace and run the second lap faster x4 slow laps and x4 fast laps.
Targeting the Oxidative system: 5 mile runs, circuit training continuously for 10-15+ minutes at a low intensity, 5k runs, or any activity where you are constantly working at a low intensity for 10-15+ minutes.
Comment below if you have any questions!
Music Credits -- Moonrocks - Slow Jam
Link to Song on Apple Music -
music.apple.com/us/album/slow...
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About Me:
Name: Heath Martin
Age: 21
Height: 6'0
Weight: 170
Nationality: USA
Last Team: Forward Madison FC
Previous Teams: Forward Madison FC, IMG Academy, Tennessee ODP, Atlanta United U19's
Position: LB/LWB/LCB (3-back system)

[@NonstopProgress]

Don't forget to like this video if you enjoy this type of content! Or comment below what you'd like to see instead!

[@dehhota]

super informative, thanks for the breakdown 🤝

[@NonstopProgress]

Definitely man!

[@rightfootie5895]

Great information

[@adriandaloisio3729]

How many times a week should you do fitness if you are not in season?

[@NonstopProgress]

You should be adding in exercises that engage different energy systems in each training sessions, however, you should be looking to push your fitness threshold roughly twice a week (in the middle of the week to allow proper rest before matches on the weekend).

[@nb99z]

should i work on all 3 in one day?