Conditioning using Maximal Aerobic Speed
This is performed using interval type training as a player would not be able to sustain long steady state running durations at their MAS. There are three methods that are commonly used for conditioning players using MAS:
1. Maximal Aerobic Grid method.
Here a rectangular grid is created with the distance on the long sides of the rectangle corresponding to the distance covered at MAS in 15 seconds. For example, if a player had a MAS of 3.9 m/s then multiply that by 15 to equal 58.5 meters. The long side of the rectangle would be 58.5m long. The short side of the rectangle would correspond to the distance covered at 70% of MAS in 15 seconds. This would mean that the short side of the rectangular grid would be 40.9 meters (58.5 x 0.7). The maximal aerobic grid method allows the player to cover the entire rectangular grid in one minute (four 15 second intervals) at which the 2 long sides of the rectangle at 100% MAS are seen as the working intervals and the 2 short sides of the rectangle at 70% of MAS are seen as active recovery intervals. This example is illustrated in the figure 1 below. This method is useful for team conditioning as multiple rectangles of different sizes can be created and players can be grouped to the rectangle that corresponds to their MAS as shown in the figure 2 below. This way a big group of players can be conditioned in one area and all are working to their own capabilities. A good starting point for this method is 5 minutes per set with 2-4 sets per session and 2-3 min rest between sets. Therefore, a set in this case would involve 5 laps of the grid as each lap takes one minute. It is important to make sure players are taking the 15 seconds on each side of the rectangle. They need to hit the corners of the rectangle every 15 seconds. This will involve slowing the pace for the shorter sides. Over time the coach could increase the volume to 6-8 minutes per set to progress.
Figure 12. 100%:70% MAS grid
Figure 13. Multiple 100%:70% MAS grids for different fitness levels
2. The Eurofit method
This method involves the calculation of 120% of MAS and working at that intensity during the working intervals. The players are working above VO2 max in this case which is a very powerful driver of improvements in MAS. 120% of MAS needs to be calculated, for example if a player has a MAS of 4 m/s, multiply 4 by 1.2 and to equal 4.8m/s which is 120% of MAS. 15 seconds working and 15 seconds rest intervals are used with this method. The coach sets the distance to be covered in 15 seconds at 120% MAS by multiplying 4.8 m by 15 which is 72m. For the player to work at 120% of MAS for 15 seconds they must cover 72 meters in that 15 seconds. This distance is measured out and the player has 15 seconds to run the 72 meters followed by 15 seconds of rest. This is repeated for the set time allocated. A good starting protocol for the Eurofit method is a 5-minute set with 1-2 sets performed. This can be built up to 6- and 8-minute sets over time. The intensity can also be progressed to 130% of MAS after a few weeks.
3. The Tabetha method
The Tabetha method of conditioning using MAS is very challenging and should be built up to by performing the grids and Eurofit method for a training block before this is attempted. It is like the Eurofit method except the work interval is longer and the rest interval is shorter making it more challenging. It involves working at 120-140% MAS with the working interval of 20 seconds and the resting interval of 10 seconds. Sets can start at 4 minutes and work up to 6 or 8 minutes and 2-3 sets can be completed per session with a 3-4-minute rest period between sets.
The coach can select and combine methods of conditioning using MAS but in general, using grids then Eurofit then Tabetha methods with each method gradually increasing in intensity as the player develops provides a good progressive route for conditioning.