from Károly Papp. Sports Science Lecturer and Academic, Performance Enhancement Specialist.
The method of mini intervals itself was described for the first time by Apor in 1969. Mini interval is a type of training consisting of short sections. Short interval training may be one of the main factors of performance of football players, since it models the modern association football game accurately.
Load: 1-8 seconds of running at maximum intensity, then a really low speed for 15-45 seconds, altering.
It should be mentioned, that the recommended recovery periods require an excellent basic fitness level. At the beginning of the training, longer recovery periods and shorter serials should be applied.
The altering speed models the football game well. Length of the sprint is relatively low; the circulatory system is not affected by an intensive load for a longer time and there is an opportunity to balance the load applied during the movements of moderate intensity. This is a conscious inclusion of moderately intensive technical exercises or 40-50% of maximum anaerobic speed.
„Accelerate, stop and turn. In a manner, that direction and speed of your movement are defined by the opponents, teammates and the ball.”
Mini interval training is able to model the special form of movement, that is typical in teamsports. The training method and the spine of the exercises are given. The fast and slow movements are altered in it, similarly to the game. It is applicable in a variable manner, it can be adjusted with movements with or without a ball. Every such element of movement that characterises football, can be included.
Rate and dynamics of load can be varied much, depending on the length and difficulty of the sprint sections and length of the active period of recovery. Several levels of fitness can be trained with it accordingly.
Primer basic philosophy of mini interval training is performing as many high-intensity movements as possible at a training. Similarly, to small-sided games, an emphasis is laid much more on shorter recovery periods and more frequent sprints.