Don't miss this crucial VMA test for footballers (the results will amaze you).

Visit Maximum Aerobic Speed (VMA) is a fundamental indicator of a footballer's endurance capacity. It represents the running speed at which oxygen consumption is at its maximum, i.e. the VO2Max. Let's understand its importance and the best ways to measure and improve it.

Definition of vma

VMA is defined as the speed at which an athlete reaches his or her maximum oxygen consumption. VO2Max. This speed is influenced by genetic factors and the player's level of training. Below this value, oxygen consumption increases in proportion to the intensity of effort. Above this value, oxygen consumption remains stable, and energy comes mainly from anaerobic lactic metabolism.

Visit VMA of footballers varies between 8 km/h and 24 km/h, depending on their position and level of fitness. Midfielders and full-backs often have higher VMAs as they respond to intense and repeated demands on the pitch.

How to calculate your vma for soccer?

There are several tests for calculating VMA. Here are some of the most common:

• Cooper's test: It requires you to run as far as possible in 6 minutes. The distance covered is then divided by 100 to obtain the VMA in km/h.
• Half-Cooper test: Similar to the Cooper test, but over 3 minutes.
• VAMEVAL test: It's a progressive race, with markers set up every 20 metres, with the speed increasing by 0.5 km/h at each level.
• Light butcher test: This test involves an increase of 1 km/h every 2 minutes, with beacons placed every 50 metres.
• 6-minute test : Run as far as possible in 6 minutes, similar to the Cooper test.
• Astrand VMA test: Run the longest distance in 3 minutes and 30 seconds to assess VMA.
• Gacon 45-15 test: This test alternates 45 seconds of running at a constant pace with 15 seconds of walking, gradually increasing the speed.
• 30-15 Intermittent Test by Martin Buchheit: Alternating 30 seconds of running and 15 seconds of recovery, ideal for footballers.

These tests not only determine the VMA but also to adapt training programs to players' specific needs. For example, a player with a high VMA will have sessions adapted to maintain and improve this performance.

What's the link between vma and vo2max?

Visit VMA is directly linked to the VO2Max. Indeed, VO2Max represents the maximum oxygen capacity an athlete can use during effort. VMA, on the other hand, uses this value to measure the speed at which this capacity reaches its ceiling.

To estimate the VO2Max using the following formula: VO2Max = VMA x 3.5. This mathematical relationship simplifies training planning. By knowing the VMA, you can adjust your sessions to work at precise percentages of maximum aerobic capacity.

For example:

We can see how VMA and VO2Max complement each other to formulate rigorous and adapted training plans.

VMA for footballers

At home Detection Centerwe understand the importance of VMA in the planning of training sessions. We use these tests to assess the potential of young talent during our detections.

It is interesting to note that the VMA The average speed of professional footballers is around 18 km/h. Players such as N'Golo Kanté even reach VMA close to 21 km/h, enabling them to maintain a high pace over long periods.

Midfielders and full-backs tend to have more VMA higher. Their role requires a great deal of repetitive effort and sprinting throughout the match. A VMA is therefore an excellent indicator of performance in the field.

What is vma used for?

Visit VMA plays a crucial role in a number of ways:

1. Training planning : It helps to define running paces and target the physiological characteristics to be worked on, including endurance, strength and recovery.
2. Determining specific sessions : Footballers benefit from exercises adapted to their needs. VMAto improve their ability to maintain high rhythms.
3. Performance evaluation : Regular testing (3-4 times a season) enables training programs to be adjusted in line with progress, ensuring constant progression.

In addition to providing a precise framework for training, the VMA allows you to plan sessions to develop the ability to recovery. Working to specific times, distances and speeds optimizes the players' active rest phases, which are essential to their overall performance.

The intermittent 30-15 test

Visit intermittent 30-15 test is particularly appreciated in the world of soccer, especially for the young talents we mentor at the Detection Center. This test alternates periods of running from 30 seconds and steps from 15 secondsThis means that the evaluation is very close to real conditions in the field.

This test works on the basis of progressive stages, where the speed is gradually increased. This makes it possible to effectively measure VMA in a context of intermittent effort very representative of the demands of soccer.

Here's an overview of how the test is organized:

The results obtained make it possible to precisely define the VMA and structure training sessions accordingly.

Do you want to progress?

A high VMA gives a player the advantage of running faster and maintaining a more sustained pace. It is essential to measure this value regularly to adapt training sessions. The tests on offer (Cooper, VAMEVAL, 30-15 intermittent) offer considerable flexibility and precision for individualizing our development programs.

To progress effectively, we recommend that you plan VMA tests training. By integrating specific sessions based on VMA, players can improve their performance. endurancetheir force and their recovery capacity.

Our goal at Detection Center is to help talented youngsters reach their full potential. Join us to benefit from our expertise and personalized advice on physical preparation.