One way to train for soccer is with fartlek, which was developed in Sweden for interval training, according to Soccer Training Info. Interval training is a type of anaerobic workout vital for the speedy moves in soccer. It helps you develop energy in short bursts, which is important in soccer matches.
Definition
Anaerobic training primes you to use nearly full power for a short period of time, vital for quick breaks with the soccer ball, especially if you're the sole player barreling down the field toward the goal. Anaerobic training falls between aerobic training, which focuses on endurance, and strength training, which focuses on strengthening particular muscle groups. Anaerobic training uses intense muscular activity, but only in a short burst to increase your power. The anaerobic term means without oxygen, since you do not need oxygen for that short burst of power. You will need oxygen between the bursts to recover.
Purpose
Unlike aerobic or cardio workouts, anaerobic training is not concerned with the long haul but rather the short, powerful burst. The training works on agility, quickness and overall speed. Use anaerobic training to improve your coordination by including the ball in some of the anaerobic drills, Strength Conditioning says.
Before and After
Although anaerobic training differs from aerobic's endurance training, endurance is vital for being able to perform repeated sets of the drills without falling flat after a single sprint. Training sessions should also start with five minutes each of light jogging, stretching and fast jogging, Strength Conditioning says, and end with a light jog and stretch.
Drills
A variety of interval sprinting drills done in multiple sets work for anaerobic training, Soccer Training Info says. One is sprinting backward for 30 feet or more before stopping and turning around to walk back to your starting point. Try a shuttle run by sprinting forward for 30 feet or more, then stop, turn around and sprint back to your starting point. Another method is to break up your sprinting into different lengths. Pick a distance of 120 yards, but use 20-yard sprints with stops in between to get there. Turn around and do the same thing back to your starting point. Cones help demarcate the distances. Set them up in a pyramid pattern and sprint to each top point of the pyramid, walking back to the base between the sprints.
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