PDA South Fitness and Conditioning

All PDA South players and teams are provided with both individual and team conditioning activities and are delivered and monitored through the TGS Player app with their teams Head Coach.

However, players are welcome to sample some of the activities provided below;

1) Aerobic Endurance

Workout taken from former German National Team and current Arsenal Fitness Coach, Shad Forsythe on simple test to assess players level of aerobic endurance.

Equipment Required - GPS tracking capability (to record distance), stopwatch.

Test

- Run for 4 minutes at the fastest pace you can. Note the distance covered.

- Jog slowly for 3 minutes

- Repeat test 2 more times (without rest)

- Take an average of the distance you covered while running the 3 x 4 minute intervals.

Scoring (for professional players)

Average endurance - 0.4 miles

Great endurance - 0.6 miles

World Class endurance - 0.8 miles

2) Agility

Agility is the ability to change the body's position, and requires a combination of balance, coordination, speed, reflexes, strength, endurance and stamina. Agility is usually achieved when a person is using their anaerobic systems.

The Pro-Agility 5-10-5 test is used by many professional teams including the US Womens National Team

Equipment Required - Stopwatch, 3 poles/cones

The Test – The Pro Agility 5-10-5 is a standardized test used in multiple sports and highlights the athletes ability to accelerate, cut twice (at 5 and 15 yards) through 180 degrees and accelerate to maximal speed.

3) Anaerobic Capacity

Repeat sprint ability (RSA) tests are designed to measure not only anaerobic power, but also the ability to recover from short bursts of high intensity exercise. Soccer players are required to produce repeated short bursts of high intensity work interspersed with lower intensity activity.

Equipment Required - Stopwatch, 30 meter marked running lane

The Test – Repeated Sprint Fatigue test is a standardized test where the athlete has to sprint 10 x 30 meters. The athlete has 30 seconds to repeat each repetition. An average time of the first 3 trails is compared to the average of the last 3 trials in order to assess the players efficiency to be able to keep sprinting at their maximal speed

Rating Fatigue Index

Excellent > 89%

Good 85-89 %

Average 80-84%

Needs work < 80%