{"id":12147,"date":"2026-06-19T11:49:51","date_gmt":"2026-06-19T11:49:51","guid":{"rendered":"https:\/\/www.ultrax.ai\/?p=12147"},"modified":"2026-06-19T13:31:52","modified_gmt":"2026-06-19T13:31:52","slug":"football-has-changed-so-must-our-training-2","status":"publish","type":"post","link":"https:\/\/www.ultrax.ai\/de\/trainings\/football-has-changed-so-must-our-training-2\/","title":{"rendered":"Football Has Changed, So Must Our Training\u00a0"},"content":{"rendered":"
Part 2: From Position-Specific Profiles to Practical Application<\/h2>\n\n\n\n
In the first part of this series, we explored why high-intensity actions in football cannot be reduced to sprint distance, speed zones, or generic GPS thresholds. Modern football intensity is not only about how fast a player runs. It is about what the player does, how the action is executed, and why that action appears within the tactical context of the game.<\/p>\n\n\n\n
That is where the WHAT-HOW-WHY framework becomes useful. A high-intensity action can be a curved sprint in behind, a defensive recovery run, a pressing action, a sharp change of direction, a run-up jump for a header, or a rapid acceleration from a half-turned position. The physical demand changes depending on the player\u2019s role, the available space, the starting body orientation, the tactical intention, and the technical action that follows. This is exactly why we cannot train all footballers the same way. Football is not physically homogeneous. A centre-back, full-back, central midfielder, and forward may all perform high-intensity actions, but the type, frequency, direction, and tactical purpose of those actions are very different. Understanding these differences helps coaches design training sessions that actually reflect match demands (Figure 1).<\/p>\n\n\n\n
And this is where the conversation becomes practical.<\/p>\n\n\n\n
It is not enough to say: \u201cFootball is faster now.\u201d<\/p>\n\n\n\n
The real question is:<\/p>\n\n\n\n
Are we testing and training the actions that actually decide the game?<\/p>\n\n\n\n
<\/p>\n\n\n\n\n<\/figure>\n<\/figure>\n\n\n\n
Figure 1 – Positions in football<\/p>\n\n\n\n
Centre-Backs: Reactive Explosiveness, Braking, and Aerial Control<\/strong><\/h2>\n\n\n\n
Centre-backs are often misunderstood from a physical-performance perspective.<\/p>\n\n\n\n
If we only look at total distance or sprint distance, they may appear less demanding than wide players. But this is exactly where traditional metrics can mislead us. Centre-backs may not always accumulate the highest high-speed running volume, yet they are constantly exposed to decisive high-intensity moments.<\/p>\n\n\n\n
Their actions are often reactive, short, explosive, and performed under pressure.<\/p>\n\n\n\n
A centre-back rarely starts from a perfect sprint stance. More often, he starts from a defensive body shape: side-on, half-turned, backpedaling, scanning the striker, or adjusting his position relative to the defensive line (Figure 2). When a through ball is played, he must transition rapidly from reading the situation to sprinting, braking, turning, or jumping.<\/p>\n\n\n\n
This is not just \u201cspeed\u201d.<\/p>\n\n\n\n
This is football speed.<\/p>\n\n\n\n
Centre-backs need reactive acceleration, braking strength, aerial power, and the ability to control the body while under contact. A defender who cannot decelerate before a duel, or who arrives too upright into a tackle, may be fast on paper but late in the game.<\/p>\n\n\n\n
<\/p>\n\n\n\n\n<\/figure>\n<\/figure>\n\n\n\n
Figure 2 \u2013 Ultrax Drill for Defensive transition 3-team game<\/em><\/p>\n\n\n\n
From a training perspective, centre-backs should be exposed to defensive transition drills, recovery sprints, backpedal-to-sprint actions, short curved runs, and run-up jumps under pressure. Their speed work should often finish with a football action: interception, clearance, block, header, or duel.<\/p>\n\n\n\n
The goal is not simply to make centre-backs faster.<\/p>\n\n\n\n
The goal is to make them more effective in the exact situations where defensive actions decide the game.<\/p>\n\n\n\n
Full-Backs: Repeated High-Speed Running and Curved Sprint Demands<\/h2>\n\n\n\n
Full-backs are among the most physically exposed players in modern football.<\/p>\n\n\n\n
Their role has changed dramatically. They are no longer only defenders who protect wide spaces. In many tactical systems, full-backs are expected to support attacks, overlap, underlap, recover defensively, press wide zones, defend 1v1 situations, and repeat long high-intensity efforts throughout the match.<\/p>\n\n\n\n
This creates a very specific high-intensity profile.<\/p>\n\n\n\n
Full-backs often perform longer runs than central players, but these runs are rarely perfectly straight. Overlapping and underlapping movements usually involve curved trajectories because players must maintain visual contact with the ball, adjust their run relative to the defender, and arrive in the right tactical space at the right time.<\/p>\n\n\n\n
A straight 30-metre sprint test can tell us something.<\/p>\n\n\n\n
But it will not tell us if a full-back can curve his run, receive at speed, deliver a cross, and then recover defensively after losing possession.<\/p>\n\n\n\n
That is the real demand.<\/p>\n\n\n\n
<\/p>\n\n\n\n\n<\/figure>\n<\/figure>\n\n\n\n
Figure 3 – Ultrax Drill for finishing focused on the runs for full backs<\/em><\/p>\n\n\n\n
For full-backs, conditioning should include wide-channel running, curved sprinting, recovery runs, and repeated high-speed actions that end with a technical task (Figure 3). A practical sequence could start from a deeper defensive position, continue into an overlapping run, finish with a cross or cut-back, and then immediately transition into a defensive recovery run.<\/p>\n\n\n\n
That is much closer to football than running repeated straight lines without context.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Central Midfielders: Multidirectional Intensity in Congested Spaces<\/h2>\n\n\n\n
Central midfielders live in chaos.<\/p>\n\n\n\n
They operate in the most crowded area of the pitch, where space is limited, pressure is constant, and decisions must be made quickly. Their high-intensity actions are usually shorter than those of wide players, but they happen more frequently and in more directions.<\/p>\n\n\n\n
For midfielders, intensity is not always expressed through long sprinting distance. It often appears as repeated accelerations, decelerations, turns, pressing actions, body orientation changes, and short explosive movements used to create or close space.<\/p>\n\n\n\n
This is one of the biggest problems with traditional monitoring.<\/p>\n\n\n\n
If we only chase sprint distance, we may underestimate the true intensity of midfield performance.<\/p>\n\n\n\n
A midfielder does not change direction randomly. He changes direction because a passing lane opens, an opponent presses, a teammate rotates, or a transition moment appears. His physical work is tightly connected to perception, scanning, and decision-making.<\/p>\n\n\n\n\n<\/figure>\n<\/figure>\n\n\n\n
Figure 4 – Ultrax Drill for dynamic passing with tactical runs for CM players<\/em><\/p>\n\n\n\n
This is why midfield training should integrate physical intensity with tactical perception. Generic cone drills may improve movement mechanics, but they do not fully represent the reality of the position. <\/p>\n\n\n\n
Better tasks include positional rondos with pressing triggers, small-sided games with directional constraints, dynamic passing drills with third-man runs, and transition games that force repeated short accelerations and decelerations. <\/p>\n\n\n\n
For midfielders, the goal is not only to improve change-of-direction ability. <\/p>\n\n\n\n
The goal is to improve decision-based multidirectional speed (Figure 4). <\/p>\n\n\n\n
<\/p>\n\n\n\n
Forwards: Explosive Runs That Decide Matches<\/h2>\n\n\n\n
Forwards often perform the most decisive high-intensity actions in football.<\/p>\n\n\n\n
A striker may only need one perfectly timed run to change the game. One curved sprint behind the defensive line. One explosive movement across the centre-back. One run-up jump to attack a cross. One pressing action that forces a mistake.<\/p>\n\n\n\n
The physical demand of forwards is strongly connected to timing, tactical awareness, and finishing actions.<\/p>\n\n\n\n
Forwards rarely sprint just for the sake of sprinting. Their high-intensity actions usually have a clear purpose: attack depth, create separation, press the opponent, attack the box, or finish an action.<\/p>\n\n\n\n
A forward does not only need maximal sprint speed. He needs the ability to accelerate at the right time, curve the run intelligently, separate from defenders, and finish while under pressure.<\/p>\n\n\n\n
<\/p>\n\n\n\nFigure 5 – Ultrax Drill for attacking movements and finishing<\/em> <\/figcaption><\/figure>\n\n\n\n
Forward training should connect speed with timing and finishing. A strong drill may include movement away from the defender, a curved sprint to stay onside, acceleration into the box, and a final action such as a shot, header, pressing movement, or second-ball reaction.<\/p>\n\n\n\n
This is where speed becomes football speed.<\/p>\n\n\n\n
Not just fast movement, but fast movement with purpose (Figure 5).<\/p>\n\n\n\n
<\/p>\n\n\n\n
Building Modern Testing Batteries<\/h2>\n\n\n\n
Now comes the important question.<\/p>\n\n\n\n
If high-intensity actions are so specific, how should we test them?<\/p>\n\n\n\n
This is where many football environments still have a gap. We often use simple tests because they are reliable, easy to organize, and easy to compare. And that is fine. A 10-metre sprint, 30-metre sprint, CMJ, or 505 test can still provide useful information.<\/p>\n\n\n\n
But if these are the only tests we use, we are missing a big part of the game.<\/p>\n\n\n\n
Modern testing batteries should not replace traditional tests completely. They should expand them. The goal is to combine general physical profiling with football-specific movement evaluation.<\/p>\n\n\n\n
A better testing system should answer one simple question:<\/p>\n\n\n\n
Can the player reproduce the high-intensity actions required by his position?<\/p>\n\n\n\n
For example, curved sprint testing becomes important because many decisive attacking and defensive runs are not linear. Wingers, full-backs, and forwards often sprint on curved trajectories to maintain body orientation toward the ball, stay onside, attack space, or recover into defensive shape.<\/p>\n\n\n\n
A player may be fast in a straight line, but less efficient when sprinting on a curve. That matters.<\/p>\n\n\n\n
Soccer-specific jump testing also deserves more attention. A traditional CMJ is useful for general neuromuscular monitoring, but it does not fully represent heading actions. Real aerial duels usually involve a run-up, arm swing, trunk rotation, opponent contact, and timing relative to the ball.<\/p>\n\n\n\n
So, if we want to understand aerial performance, we should include jump tasks that look more like football: run-up jumps, single-leg take-offs, jumps with approach steps, or jumps that finish with a header.<\/p>\n\n\n\n
The same logic applies to change-of-direction testing.<\/p>\n\n\n\n
Classic COD tests are useful, but football COD is rarely clean, symmetrical, and pre-planned. Real COD actions happen from different starting orientations, different speeds, and different tactical situations. A midfielder may perform a 60\u00b0 cut to escape pressure. A full-back may decelerate from high speed before defending 1v1. A forward may curve a run, brake, and reaccelerate to attack the near post.<\/p>\n\n\n\n
So modern COD testing should include realistic angles, realistic approach speeds, and sometimes a decision-making component.<\/p>\n\n\n\n
The most useful testing battery is not the one with the most tests.<\/p>\n\n\n\n
It is the one that connects testing with the actual demands of the game.<\/p>\n\n\n\n
A simple modern HIA testing battery could include:<\/p>\n\n\n\n
Linear acceleration for general speed quality. Curved sprint for position-specific sprinting. Soccer-specific jump for aerial actions. Realistic COD test with relevant angles and approach speeds. Integrated HIA test where sprinting, braking, turning, and technical execution are connected.<\/p>\n\n\n\n
But the key is interpretation.<\/p>\n\n\n\n
A test is not valuable because it gives us a number. A test is valuable when that number helps us make a better coaching decision.<\/p>\n\n\n\n
If a full-back has good linear speed but poor curved sprint ability, that gives us direction. If a centre-back jumps well in a CMJ but struggles with run-up heading actions, that tells us something. If a midfielder performs well in a planned COD test but struggles when a decision is added, then the issue may not be only physical.<\/p>\n\n\n\n
This is how testing becomes coaching.<\/p>\n\n\n\n<\/figure>\n\n\n\n
How to Train HIA With Tactical Purpose<\/h2>\n\n\n\n
Once we understand the position-specific profile and test it better, the next step is training. This is where the WHAT\u2013HOW\u2013WHY model becomes extremely practical. Every high-intensity drill should be built around three questions.<\/p>\n\n\n\n
First: What is the action? Is it a curved sprint, recovery run, pressing action, jump, duel, acceleration, deceleration, or COD?<\/p>\n\n\n\n<\/figure>\n\n\n\n
<\/p>\n\n\n\n
Second: How is the action performed? Is the player starting from a static position, rolling movement, lateral stance, half-turn, or high speed? Is the action linear or curved? Does it involve braking? Does it finish with a shot, cross, tackle, or pass?<\/p>\n\n\n\n
<\/p>\n\n\n\n<\/figure>\n\n\n\n
<\/p>\n\n\n\n
Third: Why does the action happen? Is the player pressing, recovering, attacking depth, defending the box, creating space, or reacting to transition?<\/p>\n\n\n\n<\/figure>\n\n\n\n
<\/p>\n\n\n\n
This is the difference between conditioning and football preparation.<\/p>\n\n\n\n
A drill without \u201cwhy\u201d may improve fitness, but it may not transfer well to the game. A drill with tactical purpose gives the physical action meaning.<\/p>\n\n\n\n
For example, instead of asking forwards to perform repeated 20-metre sprints, we can create a drill where they time a curved run behind the defensive line, receive a pass, finish, and then immediately press after the shot or react to a second ball.<\/p>\n\n\n\n
The physical output may still be high.<\/p>\n\n\n\n
But now the action has football meaning.<\/p>\n\n\n\n
Instead of asking full-backs to run repeated shuttles, we can create a wide-channel drill where they overlap, receive, cross, and then recover back into a defensive zone. This exposes them to repeated high-speed running, technical execution, and transition demands in one sequence.<\/p>\n\n\n\n
Instead of giving midfielders isolated cone COD drills, we can use positional games where pressing triggers force them to accelerate, decelerate, change direction, scan, and make decisions under pressure.<\/p>\n\n\n\n
Instead of only giving centre-backs straight recovery sprints, we can create defensive transition tasks where they backpedal, turn, recover, decelerate, and finish with an interception, block, or aerial duel.<\/p>\n\n\n\n
That is the point.<\/p>\n\n\n\n
The best HIA training is not random intensity.<\/p>\n\n\n\n
It is intensity connected to tactical identity.<\/p>\n\n\n\n
<\/p>\n\n\n\n
From Generic Conditioning to Position-Specific Training Design<\/h2>\n\n\n\n
A modern training process does not need to choose between physical preparation and tactical training.<\/p>\n\n\n\n
The best approach is to connect them.<\/p>\n\n\n\n
General physical qualities still matter. Players need strength, sprint capacity, aerobic fitness, deceleration ability, mobility, and robustness. But those qualities must eventually be expressed inside football actions.<\/p>\n\n\n\n
This is where training design becomes more intelligent.<\/p>\n\n\n\n
A simple progression could look like this:<\/p>\n\n\n\n
Start with the physical quality in isolation. Teach the player how to accelerate, decelerate, jump, land, or change direction efficiently. Then add football-specific movement characteristics such as curved trajectories, different starting orientations, or realistic approach speeds. After that, add a technical endpoint such as pass, cross, shot, header, tackle, or interception. Finally, add tactical information: opponent, teammate, trigger, space, timing, and decision-making.<\/p>\n\n\n\n
That progression respects both physical development and football specificity.<\/p>\n\n\n\n
Too much isolated work and the player may become fit but not game-effective.<\/p>\n\n\n\n
Too much chaotic football without physical preparation and the player may be exposed to demands he is not ready to tolerate.<\/p>\n\n\n\n
The goal is balance.<\/p>\n\n\n\n
Prepare the body, then connect it to the game.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Practical Example: Turning WHAT-HOW-WHY Into a Drill<\/h2>\n\n\n\n
Let\u2019s take a full-back.<\/p>\n\n\n\n
The WHAT is a high-speed overlapping run.<\/p>\n\n\n\n
The HOW is a curved sprint from a rolling start, performed along the wide channel, finishing with a cross, followed by immediate deceleration and defensive recovery.<\/p>\n\n\n\n
The WHY is to create attacking width, support the winger, deliver into the box, and recover quickly if possession is lost.<\/p>\n\n\n\n
Now the drill almost writes itself.<\/p>\n\n\n\n
The full-back starts deeper, plays into the winger, overlaps at high speed, receives into space, crosses into the box, and immediately reacts to a transition cue. If the coach calls \u201closs\u201d, the player must recover defensively. If the coach calls \u201cpress\u201d, the player must counter-press. If the ball is cleared, the player must adjust position and prepare for the next action.<\/p>\n\n\n\n
This is conditioning.<\/p>\n\n\n\n
But it is also tactical training. And that is exactly the point.<\/p>\n\n\n\n\n<\/figure>\n<\/figure>\n\n\n\n
<\/p>\n\n\n\n
Why This Matters for Coaches<\/strong> <\/h2>\n\n\n\n
The biggest mistake is to treat all players as if they have the same physical job.<\/p>\n\n\n\n
Of course, every footballer needs general qualities. But once the foundation is developed, the training process must become more specific.<\/p>\n\n\n\n
Centre-backs need reactive acceleration, braking, aerial power, and defensive transition ability.<\/p>\n\n\n\n
Full-backs need repeated high-speed running, curved sprinting, recovery ability, and high-speed technical execution.<\/p>\n\n\n\n
Central midfielders need multidirectional speed, repeated short accelerations, scanning-based movement, and the ability to accelerate and decelerate in tight spaces.<\/p>\n\n\n\n
Forwards need explosive runs, curved sprinting, pressing actions, run-up jumping, and high-intensity finishing movements.<\/p>\n\n\n\n
This is where modern performance coaching becomes more precise.<\/p>\n\n\n\n
Instead of asking only, \u201cHow much running did the player do?\u201d, we should also ask:<\/p>\n\n\n\n
What type of high-intensity action did the player perform? From what starting position? At what speed? With what tactical intention? What technical action followed? Does the training week expose the player to the actions required by his position?<\/p>\n\n\n\nFigure 6 \u2013 Ultrax GPS charts presenting players game actions <\/em> <\/figcaption><\/figure>\n\n\n\n
GPS data is valuable, but only when it is interpreted through football context. Research on professional football training has shown that acceleration and deceleration variables provide additional information beyond traditional distance and speed-based metrics, and that these actions can be closer to match demands than high-speed running distance during training.<\/p>\n\n\n\n
This is important because the most decisive actions are often not the longest actions.<\/p>\n\n\n\n
They are the most explosive, most context-specific, and most tactically meaningful ones.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Schlussfolgerung<\/h2>\n\n\n\n
High-intensity actions in football are position-specific, context-dependent, and tactically meaningful. <\/p>\n\n\n\n
A centre-back, full-back, central midfielder, and forward do not experience the game in the same way. They operate in different spaces, respond to different triggers, execute different movement patterns, and finish actions with different technical tasks. <\/p>\n\n\n\n
That is why modern training must move beyond generic conditioning. <\/p>\n\n\n\n
The goal is not simply to create players who run more. The goal is to create players who can perform the most important football actions of their position with speed, control, repeatability, and tactical purpose. <\/p>\n\n\n\n
Part 2 takes the ideas from the first blog and brings them closer to the pitch. <\/p>\n\n\n\n
We start by understanding the position-specific profile. Then we build testing batteries that reflect the game. Finally, we turn WHAT\u2013HOW\u2013WHY into drills, conditioning formats, and training tasks that develop footballers for the moments that actually decide matches. <\/p>\n\n\n\n
Because at the end of the day, performance is not just about being fast. <\/p>\n\n\n\n
It is about being fast in the right action, at the right moment, for the right tactical reason. <\/p>\n\n\n\n
That is modern football preparation.<\/p>\n\n\n\n
<\/p>\n\n\n\n
Scientific Resources<\/strong> <\/h2>\n\n\n\n\n
Bradley PS et al. (2010). High-Intensity Activity Profiles of Elite Soccer Players. Journal of Strength and Conditioning Research.<\/li>\n\n\n\n
Bush MD et al. (2015). Evolution of match performance parameters in the English Premier League. Human Movement Science.<\/li>\n\n\n\n
Barnes C et al. (2014). The evolution of physical and technical performance parameters in the English Premier League. International Journal of Sports Medicine.<\/li>\n\n\n\n
F\u00edlter A et al. (2020). Curve sprinting in soccer. Sports Biomechanics.<\/li>\n\n\n\n
Loturco I et al. (2020). Linear and curved sprint performance in soccer players. Journal of Strength and Conditioning Research.<\/li>\n\n\n\n
Nimphius S et al. (2018). Change of direction and agility tests: challenging our current measures of performance. Strength and Conditioning Journal.<\/li>\n\n\n\n
Hill-Haas SV et al. (2011). Physiology of small-sided games training in football. Sports Medicine.<\/li>\n\n\n\n
Stevens TGA et al. (2017). Quantification of in-season training load relative to match load in professional Dutch Eredivisie football players. Science and Medicine in Football.<\/li>\n<\/ol>\n\n\n\n
<\/p>","protected":false},"excerpt":{"rendered":"
Part 2: From Position-Specific Profiles to Practical Application In the first part of this series, we explored why high-intensity actions in football cannot be reduced to sprint distance, speed zones, or generic GPS thresholds. Modern football intensity is not only about how fast a player runs. It is about what the player does, how the […]<\/p>","protected":false},"author":7,"featured_media":12160,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"inline_featured_image":false,"footnotes":""},"categories":[7,6],"tags":[],"class_list":["post-12147","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health","category-trainings"],"yoast_head":"\n
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