How Walking and Jogging Can Win Soccer Games

by Jon Scaccia December 5, 2024

What if the secret to scoring that all-important goal wasn’t raw speed or flashy footwork, but something far more understated? Picture this: five minutes before the most pivotal moment of the game, your team is working tirelessly, covering ground—but not in the high-speed sprints you’d expect. Instead, they’re jogging, walking, and moving strategically. This isn’t just an observation; it’s science.

A recent study analyzing match running performance in soccer reveals that low- and medium-intensity movements—like jogging and walking—play a surprisingly critical role in creating scoring opportunities. Conducted in Poland’s premier soccer league, the Ekstraklasa, the research sheds light on what separates scoring teams from those conceding goals in the game’s defining moments.

The Science of Scoring: What the Numbers Say

To uncover these insights, researchers tracked 278 matches from the 2022/23 Polish Ekstraklasa season. Using advanced camera systems, they analyzed how teams moved in the five minutes leading up to goals—both scored and conceded. The results might surprise you:

• Total distance covered: Scoring teams outpaced their opponents by over 250 meters.
• Walking and jogging distance: Scoring teams logged significantly more distance at low and medium intensities, walking up to 96 meters farther and jogging an additional 144 meters.
• Running distance: Even moderate running (14–20 km/h) played a role, with scoring teams covering up to 60 meters more than their counterparts.
• High-speed and sprinting efforts: Surprisingly, these showed no significant differences between scoring and conceding teams.

The takeaway? While high-speed action grabs headlines, it’s the consistent, calculated effort at lower intensities that lays the foundation for goal-scoring success.

Why These Results Matter

In a sport where fractions of a second can change everything, why would walking or jogging make such a difference? Think of it this way: soccer is a chess match played on a field, where each player’s movements set up the next big play. These low- and medium-intensity efforts aren’t just filler; they’re how teams position themselves for the perfect strike.

Imagine a team moving like a well-oiled machine, walking into defensive gaps, jogging to pull defenders out of position, and running to exploit spaces. This coordinated movement doesn’t just tire out opponents; it creates openings for decisive attacks. Conversely, teams that concede goals often fall into reactive patterns, expending their energy inefficiently and struggling to maintain control.

A Coach’s Perspective: Strategy Over Spectacle

These findings challenge conventional wisdom in coaching, where emphasis often falls on high-intensity drills and explosive plays. While those elements remain vital, this study reminds us that soccer isn’t just about speed—it’s about timing, positioning, and controlled effort.

As a coach, consider this analogy: a race car isn’t always at top speed; it coasts, brakes, and accelerates strategically to navigate the track. Similarly, a soccer team must balance its energy output, ensuring players are ready for those critical moments when precision matters most.

The Real-World Implications for Coaches and Players

The study doesn’t just add to the academic understanding of soccer; it offers actionable insights for anyone involved in the game. Here are some ways to put these findings into practice:

• Training smarter, not harder: Incorporate drills that emphasize positioning and movement during low-intensity phases, mirroring the patterns seen before scoring.
• Teaching tactical awareness: Use video analysis to highlight how players’ walking and jogging movements create opportunities, fostering a deeper understanding of game strategy.
• Balancing player workloads: Tailor fitness programs to ensure players maintain stamina for low- and medium-intensity efforts without sacrificing high-speed capacity.
• Reframing match preparation: Focus pre-match discussions on pacing strategies, helping players understand how to conserve energy for decisive moments.

How to Use This Research

Whether you’re coaching youth players or managing an elite club, these findings can enhance how you approach soccer development. Here’s how:

1. Coaching Strategies

• Teach players to recognize moments when low-intensity movement can outsmart opponents.
• Design practice scenarios that replicate the last five minutes before a goal, focusing on coordinated team movement.

2. Player Development

• Train players to master positional awareness, even during slower phases of play.
• Encourage young athletes to value patience and strategic thinking over constant high-speed effort.

3. Club Management

• Invest in tracking technology to analyze your team’s match running performance.
• Use these insights to develop data-driven training plans and in-game tactics.

Final Thoughts: Soccer’s Unseen Game Changer

This research reminds us that soccer’s most defining moments aren’t just about raw talent—they’re about preparation, precision, and strategy. By understanding how movement at all intensities impacts the game, coaches and players can elevate their performance and turn those five crucial minutes into a winning edge.

So the next time you’re watching a game or coaching from the sidelines, don’t just watch the ball—watch the players moving off it. That’s where the magic happens.

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