Fartlek Training for Soccer

Fartlek Training for Soccer

Fartlek training mimics the rhythms of a soccer game. If you have never heard the word "fartlek," do not be surprised. The word is Swedish, and is best translated as "speed play." This training method was developed in the 1930s (some say 1937) by Swedish coach Gosta Holmer to improve the performance of Swedish national cross-country teams. The techniques have since been expanded and adapted for a variety of sports, including soccer. While the word may not be familiar, you may recognize the approach.

1. Variety o

The key to fartlek is variety. Unlike sprinters, who may alternate short runs with recovery walks, or distance runners, who run long and slow, fartlek practitioners strive to eliminate any regularity from their exercise. Slow jogging, hard sprints, recovery walks, skipping, jumping, hopping, changing directions--anything and everything is fair game in fartlek. The idea is to constantly challenge the body to be stronger, quicker and faster, while giving it brief rests when needed--and to have fun in the process. Fartlek is a freewheeling kind of exercise.

Length o

o

For a soccer player whose game requires a lot of starting and stopping, and who may have to sprint down the field, then jog slowly back to position, it is not unusual to run a 45-minute fartlek since that is the length of a half. But because fartleks are demanding, you may find it much easier to begin with a session as short as 10 or 15 minutes. It does not matter how far you run; in fact, it is not necessary to keep track of mileage at all. Fartleks are about quickness and stamina; since you do not run a specific distance during a game, you need not train for a set distance. Sponsored Links

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Frequency o

Because of their intensity, you will not want to run fartleks more than two or three times a week. If you are practicing heavily, you may want to shorten the length of your fartlek as well. Even a 10-minute workout can help you improve.

Basic Approach o

Your fartlek should begin and end with a steady jog--initially as a warm-up, at the end as a cool-down. In between, mix things up by mentally playing soccer-sprint down the field, walk a bit to catch your breath, zigzag from side to side and practice your footwork as you dribble an imaginary ball, trot back to your position, and then make several rapid starts and stops as you dodge imaginary players (perhaps even leap over a couple of fallen opponents) in your efforts to reach the ball. In a word, just have fun.

Cross-Training o

Fartleks do not require a track. As mentioned earlier, it is not necessary to keep track of how far you run. Neither do you need a playing field. Fartleks can be run in your backyard, in a park, on mountain trails--wherever you are and wherever you would enjoy training. Remember, fartlek means speed PLAY. So, by all means, enjoy your workout.

Fartlek Training for Soccer By Mike Southern, eHow Contributor    

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Fartlek training mimics the rhythms of a soccer game. If you have never heard the word "fartlek," do not be surprised. The word is Swedish, and is best translated as "speed play." This training method was developed in the 1930s (some say 1937) by Swedish coach Gosta Holmer to improve the performance of Swedish national cross-country teams. The techniques have since been expanded and adapted for a variety of sports, including soccer. While the word may not be familiar, you may recognize the approach.

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1. Variety o

The key to fartlek is variety. Unlike sprinters, who may alternate short runs with recovery walks, or distance runners, who run long and slow, fartlek practitioners strive to eliminate any regularity from their exercise. Slow jogging, hard sprints, recovery walks, skipping, jumping, hopping, changing directions--anything and everything is fair game in fartlek. The idea is to constantly challenge the body to be stronger, quicker and faster, while giving it brief rests when needed--and to have fun in the process. Fartlek is a freewheeling kind of exercise.

Length o

For a soccer player whose game requires a lot of starting and stopping, and who may have to sprint down the field, then jog slowly back to position, it is not unusual to run a 45-minute fartlek since that is the length of a half. But because fartleks are demanding, you may find it much easier to begin with a

o

session as short as 10 or 15 minutes. It does not matter how far you run; in fact, it is not necessary to keep track of mileage at all. Fartleks are about quickness and stamina; since you do not run a specific distance during a game, you need not train for a set distance. Sponsored Links  Hair Transplant Centre Malaysia's Leading Centre Latest Adv Methods Excellent Result www.healthpathwayintl.com

Frequency o

Because of their intensity, you will not want to run fartleks more than two or three times a week. If you are practicing heavily, you may want to shorten the length of your fartlek as well. Even a 10-minute workout can help you improve.

Basic Approach o

Your fartlek should begin and end with a steady jog--initially as a warm-up, at the end as a cool-down. In between, mix things up by mentally playing soccer-sprint down the field, walk a bit to catch your breath, zigzag from side to side and practice your footwork as you dribble an imaginary ball, trot back to your position, and then make several rapid starts and stops as you dodge imaginary players (perhaps even leap over a couple of fallen opponents) in your efforts to reach the ball. In a word, just have fun.

Cross-Training o

Fartleks do not require a track. As mentioned earlier, it is not necessary to keep track of how far you run. Neither do you need a playing field. Fartleks can be run in your backyard, in a park, on mountain trails--wherever you are and wherever you would enjoy training. Remember, fartlek means speed PLAY. So, by all means, enjoy your workout.

Latihan Fartlek Latihan fartlek barmaksud ‘speed play’ adalah sejenis latihan dayatahan yang telah mula diperkenalkan di negara Sweden. Walaupun ianya mirip kepada latihan jeda tetapi aktiviti latihan ini lebih menekankan kepada pembinaan kepantasan atlit. Dalam aktiviti latihan ini terdapat yang berkaitan dengan pecutan, di mana atlit dikehendaki melakukan larian pecut bertempo atau kadar tertentu di mana biasanya ditentukan berdasarkan peratusan daripada keupayaan maksima.

Objektif latihan i. ii.

meningkatkan dayatahan kardiovaskular membina dan meningkatkan kepantasan

Rasional Latihan ini sesuai digunakan untuk meningkatkan lagi keupayaan aerobik para atlit di samping membina kadar kederasan yang diperlukan sebagai salah satu ‘pre-requisite’ dalam pembinaan kuasa ekplosif. Prinsip latihan Latihan fartlek merupakan satu corak latihan bebas di mana jarak dan masa tidak dipentingkan. Atlit adalah bebas untuk menentukan jarak dan kadar kederasan sendiri. Bagaimanapun kadar intensiti latihan mestilah ditingkatkan secara progresif dari satu masa ke semasa. Masa rehat untuk aktiviti larian kepantasan dipenuhi oleh rehat aktif seperti berjalan, jogging dan berlari langkah panjang (striding). Aktiviti-aktiviti rehat aktif ini akan bermula kembali dengan memulakan larian kepantasan.