Intense activity between 70-100% of your maximum heart rate is usually short in duration and is considered anaerobic. During anaerobic activity, the body supplies itself with energy from stored sources, primarily glycogen. In this process, lactic acid is formed in the muscles causing fatigue and discomfort. Anaerobic endurance refers to your ability to sustain intense activity and recover quickly. This generally depends on your body’s lactate tolerance and removal. In short, anaerobic training will help you recover quicker and consistently sprint at top speed.
Anaerobic training involves consecutive intervals of intense activity with rest or less intense activity. In the course of a match, players perform a number of short sprints separated by longer periods of jogging. Therefore, this type of conditioning is particularly relevant to soccer and is an effective way to get fit.
Anaerobic endurance drills
50/50
Start running laps around the field, alternating between light jogging and sprints. You’re supposed to alternate each time you reach a corner flag or the midfield line. If you feel out of breath, slow down during the jogging segments so that you have more time to recover.
Shuttle runs
Stand on the goal line, facing the field. Sprint up to the 6 yard line (a) and back. When you return to the goal line, rest for 10-15 seconds and sprint again, this time to the 18 yard line (b) and back. After a second brake, sprint to midfield (c) and so on. One repetition consists of a total of five sprints (a-e). Remember that you are supposed to sprint in both directions so there’s no reason you should be slowing down until you reach the goal line. Try to change direction as quickly as possible.
Alternating sprints
Run the given course altering between sprinting and slow jogging. One lap counts as a single repetition. Repeat 3 to 15 times depending on the course length.
Fartlek
Sprint from points 1 to 6 and then back to 1. Stop and rest at each point the given amount of time. You can adjust the distances or times, but it should be done proportionally. Repeat 5 to 10 times.