Improving Aerobic Skills of Riverside Forest Football Athletes

THE EFFECT OF CONTRAST TRAINING METHOD ON IMPROVING AEROBIC SKILLS OF RIVERSIDE FOREST FOOTBALL ATHLETES AHMAD FAISHAL PUTRA SUPRIATNA NINA SUTRESNA AND MONA FIAMETTA FEBRIANTY

INTRODUCTION Riverside Forest FC is an egalitarian football club with a punk football ideology, founded in December 2021 and managed by its supporters, Birds Death Brigade (BDB). The club was promoted to the Bandung Premier League in its first year and played in the West Java Indonesia 3 Series 2 League in November 2023. The team struggles with players losing focus towards the end of matches, often resulting in defeats.

Endurance players without 2016). Effective exercises to increase VO2Max include exercises, which boost the heart, lungs, and muscles (Astuti, indicate that exercising at 65% to 85% of the maximum heart rate for at least 20 minutes, 3-5 times a week, can improve VO2Max. Exercises such as running, long-distance jogging, Training, Cross country, and Interval Training are recommended (Hottenrott et al., 2012) is crucial maintain in football, performance (Rahmad, as must significant fatigue aerobic or cardio INTRODUCTION 2019). Studies Endurance is crucial in football, as players must maintain performance without significant fatigue (Rahmad, 2016). Effective exercises to increase VO2Max include aerobic or cardio exercises, which boost the heart, lungs, and muscles (Astuti, 2019). Studies indicate that exercising at 65% to 85% of the maximum heart rate for at least 20 minutes, 3-5 times a week, can improve VO2Max. Exercises such as running, long-distance jogging, Fartlek, Circuit Training, Cross Training are recommended (Hottenrott et al., 2012) Fartlek, Circuit country, and Interval

MATERIALS AND METHODS Experimental Research Method Purpose: Determine cause and effect relationship of treatment Independent Variable: Contrast Training Dependent Variable: Increase in aerobic endurance (VO2Max) Operational Definition Measurement: Aerobic endurance (VO2Max) using Yo-Yo Intermittent Recovery Test Exercises: Squats, barbell lunges, lateral lunges, calf raisesIntensity: 40-80% of 1RM Duration: 6 weeks, 18 sessions, 12 reps, 6 sets per session Study Design One-group pre-test post-test design VO2Max measured using Yo-Yo Intermittent Recovery Test Measurement Timing: Before and after 6- week treatment (3 times a week) Population and Sampling 20 riverside forest football athletes Sampling Technique: Total sampling

RESULTS & DISCUSSION Table 3. Homogeneity Test Table 1. Data Description Std. Levene Statistic Category N Min Max Mean Category df1 df2 Sig. Deviation 20 40.4 46.1 43.185 14.561 Pretest Pretest - Posttest .913 1 38 .345 20 41.1 46.8 43.885 17.670 Posttest Table 2. Normality Test Table 4. Paired Sample T-Test Shapiro-wilk Sig. (2- Tailed) Category Mean T df N Conclusion Category Statistic Df Sig, Yo-Yo Intermittent Recovery Test Pretest .980 20 .939 -.7000 -5.092 19 .000 20 sig Posttest .931 20 .162

Developing aerobic endurance improves not only physical stamina but also supports the technical and tactical aspects of the sport. Contrast Training efficiently combines multiple training aspects into one session, optimizing results in less time (Jensen & Ebben, 2002). It enhances strength, speed, coordination, flexibility. RESULTS & DISCUSSION and muscle Aerobic physical enhanced through continuous aerobic exercises like running, cycling, swimming, and walking. These exercises increase VO2max, a key indicator of aerobic fitness (Saghiv & Sagiv, 2020). Studies show that varying aerobic significantly boost lung capacity and VO2max, positively affecting respiratory function (Li & Xu, 2022; Tian, 2022). endurance health is crucial for athletes' can and performance. It be Strength training also boosts VO2max by improving blood flow and oxygen delivery to muscles, increasing blood vessel and capillary numbers, and stimulating mitochondrial biogenesis (Holloway et al., 2018; Coffey & Hawley, 2017; Granata et al., 2016). This enhances the body's ability to use oxygen efficiently during intensive activities, which is critical for endurance sports like long-distance running and cycling. Understanding these physiological mechanisms is essential for designing effective training programs that maximize athletic potential. exercise loads In soccer, aerobic capacity helps players maintain focus and technical performance during critical game moments (Komarudin et al., 2022).

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