Muscle Strength and Endurance as part of Football Fitness

When referring to muscles the most general definition for the term strength is that it is the ability for the muscle to apply force. It is possible to break down the term even further to express different elements that can be improved upon through a structured and appropriately designed programme.

Absolute Muscular Strength relates to the maximum force a group of muscles can exert when performing one repetition. Relative strength is similar to that of absolute strength but takes into account the body weight of the individual performing the repetition. It is possible to increase both absolute and relative strength through a resistance based programme. Upper body strength is required by a footballer to hold off opponents, shield the ball, and is even more crucial to goalkeepers. The bench press exercise is used when attempting to measure the absolute upper body strength of an individual.

Lower body strength is required to kick, jump, tackle, twist and turn. The leg press exercise is used as the indicator of absolute lower body strength. A training programme based on improving muscular strength involves high resistance (heavier weight) and fewer repetitions. When a strength based programme is undertaken the results are increased strength accompanied by an increase in the size of the muscle.

Power is basically the performance of one repetition of maximum carried out at speed. In essence it is speed multiplied by strength. To increase an individuals explosive power you should increase either the speed of the activity or the weight involved without lowering the other one.

Muscular Endurance is the ability for a muscle or group of muscles to repeatedly perform high-intensity movements. This concept accompanied with power (explosive power) is of more benefit to the modern generation of footballer than that of absolute strength, as they must perform many different tasks and roles during a match. An endurance improving programme is based around the idea of performing a greater number of repetitions with a lower weight / resistance. The result of endurance training is an increase in the ability for oxygen and blood to be supplied to the muscles, meaning it takes them longer to fatigue.

There are two forms of training that can be employed to increase an individual’s muscular strength and endurance. The first is:-

Isotonic:

• More muscle growth
• Develops strength throughout whole range of movement
• Improves muscle to nerve co-ordination
• Progress easier to monitor
• Strength that is gained is more easily and readily applied to sporting activity

The second one is not as appropriate for a footballer to undertake because it is:-

Isometric:

• Less time and energy expenditure
• Little space and possibly no equipment required
• Strength increase is specific to the joint angles involved
• Muscle can easily be strained if exercise is prolonged

However isometric training;

• Produces high blood pressure
• Difficult to monitor progress
• Encourages holding of breath

Strength and Endurance football fitness training provides many benefits:

• Makes the demands of the match seem easier to complete. (Jumping, holding off opponents and kicking the ball with power)
• Improved self-image and as a result may improve confidence.
• Rectify the problem of underweight footballers.
• Increase bone density, which in turn helps to prevent osteoporosis.
• The strength of the tendons and ligaments are increased, thus reducing the risk of strains and tears.
• Improved posture and body alignment, and as a result improves movement.