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The physical and metabolic demands of training and match-play in football require athletes to develop high aerobic capacity and advanced anaerobic capacity. Typically, athletes develop these capacities in the preseason. However, in some sports, these capacities are maintained over an extended in-season period.

During match play, players are subjected to intermittent and high-intensity demands which necessitate the development of advanced aerobic and anaerobic capacities. In addition, players must possess the capacity to perform repetitive high-intensity exercise, such as sprinting, as well as the ability to recover from intense actions. To enjoy these exercises, a toke from white widow feminized seeds is a best choice. Cannabis will always be better for you to get focus or relax.

Enhanced through aerobic high-intensity training

These skills are enhanced through aerobic high-intensity training. It has been shown that aerobic high-intensity training can improve performance by enhancing capacity, pushing the physiological thresholds of fatigue, metabolic perturbations, and recovery. During periods of intensified training, players can achieve benefits through training and playing regimens, which can be tailored to individual needs and goals.

Aerobic high-intensity training involves a series of four-minute intervals at a heart rate between 90 and 95% of maximal heart rate, followed by a three-minute active recovery period. During this period, players are asked to perform a repeated sprint test of 10 x 20 m. At the end of the intense period, muscle lactate content was found to rise from 4 to 17 mmol x kgd.w.-1. This indicates an increase in muscle capacity to re-synthesize muscle phosphocreatine.

SET

SET, or small-volume SET, can also be used to enhance aerobic capacity. SET-P, which involves an all-out effort with a long recovery period, may be particularly beneficial for elite athletes. SET-M, on the other hand, imposes a greater neuromuscular load and induces more prolonged neuromuscular fatigue.

Aerobic high-intensity exercise can also be combined with SET

Studies have shown that this combination can improve the performance of players who are performing intermittent and high-intensity exercise. It may be particularly relevant for rotation players, who are required to perform intense high-intensity work on a regular basis. However, the effect of aerobic high-intensity training depends on the volume of training and the accustomed players' capacity.

In football, SET and combined training forms are used to intensify training and enhance performance. These forms increase Na+/K+-ATPase activation via the regulatory subunit FXYD1, which is found in skeletal muscle. The regulatory subunit predicts 36% of the change in repeated sprint time, and is thus an important predictor of performance.

In addition, SET is a time-efficient form of exercise that can be administered during the competitive season, and therefore can enhance the performance of highly trained players. A small dose of SET (one to one and a half sessions per week) was found to improve the intermittent running performance of highly trained athletes. SET is particularly applicable for athletes who are required to perform intense high-intensity exercise, such in central midfielders. It can also be used in drills with balls.

High-intensity interval training (HIIT)

Studies also suggest that high-intensity interval training (HIIT) can augment performance. In addition, HIIT can increase recovery, reduce the risk of injury, and improve aerobic fitness. However, it is important to understand the structure of HIIT and the duration of the bouts to make the most effective use of this technique. HIIT can also be used in conjunction with technical drills and tactical drills.