If You Only Do One — Aerobic Training and Nutrition

The first instalment of If You Only Do One, a new series by US Women’s National Team exercise trainer Dawn Scott offering the single session or habit that gives players the best return on limited time. The fitness half explains why aerobic fitness matters: research shows female players cover up to 11.5km in a match, of which 1-2km is high-intensity running, that players covering more of it tend to be in more successful teams, and that full backs and centre midfielders cover the most. Because a match constantly changes pace and direction, training should too, and a printed four-station drill with lofted passes prescribes four to six repetitions of four to five minutes at 85-95 per cent of maximum heart rate with two to four minutes of recovery. The nutrition half argues for a good breakfast, recommending porridge with fruit or a yoghurt smoothie.