Fitness or Sprinting | Which is More Important for a Footballer?

Let's get this straight: DISTANCE OF HIGH VELOCITY SPRINTS > DISTANCE OF RUNNING.

Professional coaches expect their players to achieve the following statistics in a 90-minute game, regardless of their position:

• Player 1: MAX Speed Zone 10% | Distance Ran 10,000m
• Player 2: Max Speed Zone 1% | Distance Ran 13,000m

The average distance a player runs in the Champions League is 9,000–12,000 meters. The most important piece is the high-intensity running which lies around 500–1,000 meters. That being said, do our players need to run AND work on technique/tactics? YES.

8-Week Fitness Program

Here is an 8-week fitness program which should be done in concordance with your S&C, Technical and Tactical training, Active Recovery and the like. Being a retired professional and an NCAA Division I footballer, I regret not having pursued fitness more vigorously when I was younger. Engaging in fitness activities greatly enhanced both my mental and physical performance, particularly in terms of improving my touch and sharpness in game.

Tempo runs are a great way to attain target heart rate (70–85% of MAX Heart Rate), the variable to "gain fitness." I recommend running on grass.

Layout:

1. Start at every minute and thirty seconds (i.e. 1:30, 3 min, 4:30, 6, etc.). If you finish before the time needed, you get more rest.

2. Start in a 2-point stance — first 10m are a sprint.

3. Drive the knees high ("step over tall grass").

8-Week Cadence (time to get under)

Week 1+2

• 2x6 at 47 sec
• 2x6 at 46 sec

Week 3+4

• 2x6 at 42 sec
• 2x8 at 44 sec

Week 5+6

• 3x6 at 42 sec
• 3x6 at 41 sec

Week 7+8

• 3x6 at 36 sec
• 3x8 at 37 sec