Copenhagen Muscle Research Centre, Department of Exercise and Sport Sciences, Section of Human Physiology, University of Copenhagen, Copenhagen, Denmark.
Int J Sports Physiol Perform. 2009 Sep;4(3):291-306. doi: 10.1123/ijspp.4.3.291.
This article reviews the major physiological and performance effects of aerobic high-intensity and speed-endurance training in football, and provides insight on implementation of individual game-related physical training. Analysis and physiological measurements have revealed that modern football is highly energetically demanding, and the ability to perform repeated high-intensity work is of importance for the players. Furthermore, the most successful teams perform more high-intensity activities during a game when in possession of the ball. Hence, footballers need a high fitness level to cope with the physical demands of the game. Studies on football players have shown that 8 to 12 wk of aerobic high-intensity running training (> 85% HR(max)) leads to VO2(max) enhancement (5% to 11%), increased running economy (3% to 7%), and lower blood lactate accumulation during submaximal exercise, as well as improvements in the yo-yo intermittent recovery (YYIR) test performance (13%). Similar adaptations are observed when performing aerobic high-intensity training with small-sided games. Speed-endurance training has a positive effect on football-specific endurance, as shown by the marked improvements in the YYIR test (22% to 28%) and the ability to perform repeated sprints (approximately 2%). In conclusion, both aerobic and speed-endurance training can be used during the season to improve high-intensity intermittent exercise performance. The type and amount of training should be game related and specific to the technical, tactical, and physical demands imposed on each player.
本文综述了有氧高强度和速度耐力训练对足球运动员的主要生理和运动表现的影响，并为实施与比赛相关的个体体能训练提供了深入见解。分析和生理测量表明，现代足球对体能的要求极高，运动员能够多次进行高强度工作的能力非常重要。此外，最成功的球队在控球时，在比赛中会进行更多的高强度活动。因此，足球运动员需要具备较高的体能水平才能应对比赛的身体需求。对足球运动员的研究表明，进行 8 到 12 周的有氧高强度跑步训练（>85%HR(max)）可提高最大摄氧量（5%至 11%）、提高跑步经济性（3%至 7%）、降低亚最大强度运动时的血乳酸积累，以及改善 Yo-Yo 间歇性恢复测试（YYIR）的表现（提高 13%）。在进行有氧高强度训练与小型比赛时也观察到类似的适应。速度耐力训练对足球专项耐力有积极影响，如 YYIR 测试（提高 22%至 28%）和重复冲刺能力（提高约 2%）的显著提高所表明的那样。总之，有氧和速度耐力训练都可以在赛季中用于提高高强度间歇运动表现。训练的类型和量应与比赛相关，并且要针对每个运动员的技术、战术和身体需求进行具体调整。
