Goalkeeping-bok

Extensive
Phase
Intensive
Phase
Zone 5
Red zone
max
In the extensive phase, in terms of aerobic capacity, work
focuses on the quantitative aspect (long duration). In the
intensive phase, in terms of aerobic power, the work is
on the qualitative aspect and intensity of effort (shorter
duration).
Depending on the objective of the training, we can defi ne
“target” training zones that correspond to known levels
of intensity as a percentage of the maximum heart rate
(HRmax) for basic endurance, endurance capacity and even
endurance power. The training methods for aerobic and
anaerobic endurance are the following:
Stage 4
Zone 4
Maximum aerobic power (MAP)
Work at threshold
Intense pace
max
Zone 3
Aerobic power (AP)
Work at threshold limit
High pace
max
Zone 2
Basic training
Aerobic capacity
Moderate pace
max
Zone 1
Basic endurance
Oxygenation/capillarisation
Slow to moderate pace
max
Development of the
Goalkeeping | 7. Physical preparation
• continuous or long interval training method (Zones 1
and 2)
– this involves working without a break in the intensity
zone appropriate to the desired objective,
– exercises:
Stage 3
Development of
Stage 2
Development of
Stage 1
Development of
- slow to moderate running: jogging (cross-country, in
the woods),
- running with the ball: technical exchanges between
two or three players, etc.,
155
- technical and technical/tactical exercises in movement,
- uninterrupted games (7 v 7 / 8 v 8 / 9 v 9 / etc.).