In a soccer game the average player covers about 7 miles (11km)
All that distance covers walking,jogging, sprinting, backpedaling, lateral movements, and changing direction. That’s why I like to do game movements with my clients. Also Going on a long distance run at the same speed, doesn’t meet the demands of the game.
One must be able to accelerate and decelerate, during different times at the game as well.
An exercise that I like to do ,to try and mimic a game situation is: intervals for 10 minutes, doing 15secs sprints and jog for 15secs or double ( 30secs) again go for 20secs and jog for 20secs or double( 40secs) go for 10seconds and recover for 10secs or 20secs. The max I will do is 30 secs. You can play around with the times and do different ones, 5secs, 15 secs, or 25secs. Once the 10 minutes are up ,rest for like 5 minutes and do another set of 10 minutes.
The good thing about this workout is that you can do it quick and go back home, specially now that we have to be inside as much as possible. For those that can’t go around the neighborhood, use a bike, elliptical, rowing machine, or your backyard if you have space. Yes you can do intervals on anything pretty much. Don’t forget to keep your 6ft (1.82 meters) distance if you go outside.
Before your intervals go through a dynamic warmup 💥. 📹 @_julieta.rios_