Goalkeeping-bok

training sessions available, a programme must be drawn
up, particularly in the preparation period. Depending
on the choice of appropriate methods and exercises, an
improvement in endurance should be noticeable after three
weeks.
Long duration endurance
With goalkeepers, work is conducted on this kind of
endurance in the following ways:
• without a ball - running, fartlek,
• with a ball - “goalkeeper’s fartlek”, games,
• by using other methods.
In order to work using HRmax (maximum heart rate) or vVO2 max, the goalkeeper must undergo tests (see the Chapter on
“Tests”). This allows work to be customised.
1. Continuous training method
Continuous work at a specifi c percentage of HRmax
A player’s work intensity during a training activity is usually
expressed as a percentage of HRmax. Here we present the
formula that is most frequently used to select training target
zones from the known HRmax.
Example: running to develop aerobic endurance, intensity –
80% of HRmax
– HRmax determined from a test is 190 bpm (the
theoretical equation of HRmax = 220 - age +/- 10 beats
should not be used for higher player categories),
– Training heart rate: 190 x 0.80 = 152 bpm
Other methods and formulae are also used to defi ne training
intensities in football. In particular, maximum heart rate
reserve (MHRR), anaerobic threshold and vVO2 max (velocity
at maximal oxygen uptake) are used. Which of these are
used depends on the experience and preference of the
coach and training staff.
Continuous work at a specifi c percentage of vVO 2 max
Example: running to develop aerobic endurance
– intensity – 70% of vVO 2 max, duration – 20 minutes
– vVO2 max established by testing (VAMEVAL or TUB II
tests) - 16 km/h
Goalkeeping | 7. Physical preparation
COMPLETION TIMES – vVO 2 max: 16.0 km/h
157
% vVo2 max
100 m 200 m 300 m 400 m 800 m 1200 m 1600 m
65 0’34’’6 1’09’’2 1’43’’8 2’18’’4 4’36’’9 6’55’’3 9’13’’8
70 0’32’’1 1’04’’2 1’36’’4 2’08’’5 4’17’’1 6’25’’7 8’34’’2
75 0’30’’0 1’00’’0 1’30’’0 2’00’’0 4’00’’0 6’00’’0 8’00’’0
80 0’28’’1 0’56’’2 1’24’’3 1’52’’5 3’45’’0 5’37’’5 7’30’’0
85 0’26’’4 0’52’’9 1’19’’4 1’45’’8 3’31’’7 5’17’’6 7’03’’5
(Extract of table from Cazorla – Léger, 1993)
Conclusion: the goalkeeper should run 3,730 metres in
20 minutes.
Running according to maximum heart rate reserve
Example: intensity – 80% based on maximum heart rate
reserve rather than HRmax.
– HRmax determined by testing is 190 bpm,
– measurement of resting heart rate: 60 bpm,
– calculation of maximum heart rate reserve:
(HRmax – HRrest) 190 - 60 = 130
– multiply this number by the percentage of the player’s
maximum: 130 x 80% = 104
– add the resting heart rate: 104+60 = 164.
The value used for running is 164 bpm
The use of a heart rate monitor allows:
• heart rate to be checked during the exercise so that
speed can be constantly adjusted to match the objective
for the session,
• observation of cardiac recovery,
• analysis of the heart rate curve on a chart.
Without a heart rate monitor, we can only check the heart
rate at the end of the running session, which is too late to
correct the intensity.
Continuous work in relation to time or distance
• above a certain performance level, it is not suffi cient
just to specify running 20 minutes or 5 km without
providing additional information,
• the goalkeeper completes the run, but we cannot
determine the infl uence of the work conducted
(whether positive or negative).