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Energy Systems in Soccer
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ENERGY SYSTEMS IN SOCCER
Thank you for listening
Phoebe & Serena
Background soccer players not accurate representation of corresponding energy system. For visual aesthetics only :)
Stored ATP to ATP-PC System
Anaerobic-Alactic System: This pathway draws on the processes within the muscle fibre, allowing for quick, intense muscle contraction.
Stored ATP
Stored ATP
Within the muscle cell there is already stored ATP to be found, however will only allow for about 1-2 seconds of work to be done, before having to re synthesize in order to continue
Scenarios in soccer when the energy system is being used
Stored ATP in Action!
Training!
Training that stress the energy system
The ATP-PC System
ATP-PC
The ATP-PC System is the second system put into use after the Stored ATP. It typically sustains for 2-10 seconds and is referred to as the Anaerobic Alactic system as it does not produce any Lactic Acid.
When do you use this System?
System in Soccer
You use the ATP-PC System for a period of 2-10 seconds.
- Accelerating towards the net before Taking The Shot
ATP-PC
Video Examples!
Most soccer players use all of their Energy Systems, but different players use the ATP-PC System more than others. In this video clip, you'll be able to see players use their ATP-PC system.
Training!
Training that Benefits/Stresses the Energy System
Beneficial Training for the ATP-PC System
Some examples of exercises to train the ATP-PC System include short courses or fast exercises that last a maximum of 15 seconds. These exercises can be repeated multiple times.
Beneficial Training
Training Example
Training that Stresses the ATP-PC System
-endurance training (Ex. long distance running, swimming, cycling, etc)
-strenuous activities (Ex. Weight training, Cross Fit, etc)
Stressing training
Lactic Acid System
- AKA anaerobic glycolysis system
- 10 seconds- 3 min duration
Scenarios in soccer when the energy system is being used
Lactic Acid System in Action
Training!
Training that stress the energy system
Cellular Respiration System/Aerobic System
The Aerobic system is used at a minimum of 3 minutes going onwards. It is a complex energy pathway that takes place in the mitochondria of cells and that leads to the complete breakdown of glucose to fuel physical actions.
Examples of when the Aerobic System is used in soccer
Scenarios in soccer when the energy system is being used
A soccer player uses the aerobic system to move around the field for a period of 3 minutes or more providing a constant level of energy at a medium intensity, around the field.
Examples of Soccer Players using their Aerobic System
Examples!
Soccer players are seen using their aerobic system running back and forth, across the field. This is clearest when you have 2 teams that are close in skill and keep each other on their toes.
Go to 21:50
Training that Stimulates and Stress the Aerobic System
Examples of training that benefit and stimulate the Aerobic System are endurance training, Fartlek training, and Interval training.
Example of training that do not benefit the Aerobic System are short courses or training that focuses on agility or lack of buildup of Lactic Acid.
Training that benefit/ stress the energy system
Training that Benefits the Aerobic System
Types of training that benefit the Aerobic System include Endurance Training, Fartlek Training, and Interval Training
Training that Benefits the Aerobic System
What is Endurance Training and how does it benefit the Aerobic System?
Endurance training also known as aerobic exercise are defined as exercises that steadily increase and raise one's heart rate and breathing.
For soccer players, endurance training is incredibly important as it helps in the"long run" (GET IT?????)
Endurance Training
0:30- Obstacle Course!
Example
What is Fartlek Training and how does it benefit Soccer Players?
Fartlek is a Swedish term that means "speed play" is a form of speed training that improves one's running speed.Fartlek running involves varying your pace throughout your run, alternating between fast segments and slow jogs. Unlike traditional interval training that uses specific timed or measured segments, fartleks are more unstructured. Work-rest intervals can be based on how the body feels. With fartlek training, you can experiment with pace and endurance, and experience changes of pace. It also doesn't have to be on uneven terrain so it improves your anaerobic skills.
Fartlek Training
Video Example
What is Interval Training and how does it benefit the Aerobic System?
Interval training is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity.
Interval Training
Example of Interval Training
What kind of Training Provides No Benefits to the Aerobic System?
Training that Stresses the Aerobic System
Training that does not benefit the Aerobic System is essentially training for all of the other systems as most of them work to avoid enacting the Lactic Acid.