Soccer Fitness Calculator
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Contact UsThis calculator evaluates a soccer player's physical fitness using key metrics like the beep test (for endurance) and sprint time (for speed). It provides position-specific analysis and personalized training recommendations based on test results.
Common soccer fitness tests include the Yo-Yo intermittent recovery test, the beep test, sprint tests over 10-40 meters, and the Cooper run. These assess aerobic endurance, anaerobic capacity, speed, and recovery ability specific to soccer demands.
VO2 max measures the maximum rate of oxygen consumption during exercise, expressed in mL/kg/min. Elite soccer players typically have VO2 max values between 55-70 mL/kg/min. Higher values indicate better aerobic capacity for sustained running during matches.
Professional outfield players cover 9-13 km per match on average. Midfielders typically run the most, while goalkeepers cover 5-6 km. Of the total distance, about 1-3 km involves high-intensity sprinting above 19 km/h.
Soccer-specific endurance improves through interval training that mimics match intensity patterns, small-sided games, repeated sprint training, and tempo runs. Combining high-intensity intervals with adequate recovery mirrors the intermittent nature of soccer.
The Yo-Yo test involves repeated 20-meter shuttle runs at progressively increasing speeds with brief recovery periods. It measures an athlete's ability to perform intermittent exercise, making it highly relevant to soccer where repeated efforts with short rest are required.
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