Lady Cat Soccer
Speed Training Introduction
A players speed is not only expressed by the maximum speed at which they can sprint, but also through elastic strength and speed endurance. Speed is influenced by the players’ mobility, special strength (weight training), strength endurance and technique.
In soccer, the most effective speed training must incorporate realistic aspects of the game: Rapid change of direction, acceleration, and speed with the ball; not just sprinting.
To develop speed, the technique of sprinting must be practiced at slow speeds, then transferred to runs at maximum speed. The objective is high frequency movements to occur under control and with proper technique.
Flexibility and proper warm up directly affect stride length. This can be improved by developing muscle strength, power, strength endurance and running technique. In speed training and development, it is important to note that:
1. Flexibility must be developed and maintained year round
2. Strength and speed are developed side by side
3. Skills and techniques must be learned, rehearsed and perfected before it is done at high speeds
4. Speed training is performed using high velocity for brief intervals
Speed training is about quality rather than quantity. It should not leave you feeling physically exhausted. If more demanding exercises are intended for the same session (such as endurance work), complete these drills beforehand. However, you should be thoroughly warmed up before completing any form of speed training.
A typical session might consist of approximately 5 sets of 10 repetitions. Try to keep a work to rest ratio of 5:1. For example; A 6 second sprint should be followed by approximately 30 seconds walking recovery.
Proper Technique: Pointers for best performance
1. Arm Swing: Elbows should lead the motion – driving back slightly out of a 90 degree bend.
2. Hands: The hands should be relaxed and should move from the chin level to the hip. They should not reach across your body!
3. Knees: The knees should drive forward towards your destination and upward. Avoid using the term “high knee” as this gets the athlete to drive their momentum upward instead of towards their destination.
4. Ankle: Dorsiflexed (pointed toward your head), until impact with the ground. This utilizes the stretch shortening cycle and improves running economy as well as speed.
5. Leg Cycle: Pretend there is a bar that is extending out of your knee (laterally) along the frontal plane and parallel to the ground. You need to think about getting your foot up and over that bar as quickly as possible…If you drag your toe (plantar flexed ankle: aimed toward the ground) you will clip the bar. The goal is to cover as much ground as possible (stride length) and this “over the bar” motion with a dorsiflexed ankle allows that to happen. Then as the leg clears the bar and is headed to the ground, you need to strike the ground with the ball of the foot (the ball of the foot is the part directly behind your toes) in a down and back direction (pawing) under the hip, thus maintaining your speed. If the foot lands in front of the hip you will decelerate, and behind the hip will lead to a loss of rhythm and therefore a loss in running economy.
SPEED TRAINING SESSIONS
Always warm up with a short jog and dynamic stretches prior to any speed training. Always end with a 5 minute cool down jog and static stretches.
Remember to follow proper technique in every session you perform (read introduction).
Remember work to rest ratio is 5:1
Also, try to add resistance to the in-line sprints once to twice per week (parachute, sled etc.)
I. TRAINING SESSIONS WITHOUT A BALL:
1. Find your stride: Place a series of 10 cones on the ground 1-yard apart (10 yard length):
[------10 YARDS------]
Players have to run the length of the markers in the fastest possible time, making sure to take one strike (one ground contact) between each marker. Change the distance of the markers in between sets; shorten the distance in one set, then lengthen the distance next. Players must concentrate on taking one stride between each marker. Complete 5 sets of this drill.
2. Creative Dashes: Place 2 cones 15 yards apart:
<------15 yards------>
Sprint from the first cone to the second cone (3 reps each):
A. From Standing Position
B. Lying on your stomach
C. Lying on your back
D. Sitting facing the opposite direction
E. High knees then explode
F. Run backwards 5 yards then turn and sprint
G. Jump to head the ball then sprint
H. Juggle 10 times then sprint
3. Doggies / suicides: 5 total cones placed 5 yards apart (25 total yards) perform 6-10 Reps:
1 2 3 4 5
1 -> 2 -> 1 -> 3 -> 1 -> 4 -> 1 -> 5 -> 1
4. Acceleration to deceleration:
A. Set up 3 cones 15 yards apart…Perform 6-10 reps:
A B C
Starting from cone A, sprint at maximum speed to cone B, then decelerate to cone C.
B. Set up 4 cones 15 yards apart…Perform 6-10 reps:
A B C D
Starting from cone A, increase your pace gradually as you go to the next cone, until you reach cone C. From cone C, sprint at maximum speed to cone D.
5. Hollow Sprints: Set up 5 cones 30 yards apart (perform 6-10 repetitions):
A B C D E
Starting from cone A: Sprint 30 yards to Cone B, jog 30 yards to Cone C, sprint 30 yards to cone D, Jog 30 yards to Cone E. Walk back to the start.
6. Downhill Sprints: 6-10 reps
Running down a light hill will help to develop leg and co-ordination. It’s often called over-speed training. A small grassy embankment is ideal as long as it’s not so steep that you need to brake as you run. You should be able to run at full speed without feeling like you will fall over. Keep distances to 10-15 yards and walk back to the start.
7. Uphill Sprints: 6-10 reps:
Running uphill will help to develop acceleration power. The incline can be steeper than downhill sprints. Keep distances short (10-15 yards) and allow plenty of time to recover.
8. Accelerating Sprint: 6-10 reps…Perform on the pitch
Starting at one goal line, gradually accelerate to reach full speed at the halfway line and continue to sprint to the edge of the opposite penalty area. Gradually slow down to the goal line…Turn and jog back. 5:1 rest ratio.
9. Resistance Training with Speed Harness: The following session requires an extra person and a speed harness. 30 second break in between each set.
A. Ten 40 yard sprints with a person trailing adding resistance. The key is that the player is trying to add resistance by running behind them as opposed to trying to hold them back (light resistance).
B. Five 40 yard sprints with the person trailing behind and to the right of the runner. This player provides resistance while also affecting the balance of the runner.
C. Same as above, but this time from the left
D. Ten 40-yard sprints with resistance while stopping midway and jumping straight up and then continuing the sprint. While the runner is jumping the player behind continues to provide light resistance.
E. Ten 40-yard sprints backwards with the resistance coming from the front
F. Five 40-yard sprints side to side
G. Five 40-yard sprints side to side facing the other direction.
10. Stairs: A set of 30-50 stairs.
Following good running technique and explosion, start at the bottom of the stairs and hit every step. Focus on driving your knee forward and using your arms. Explode up the stairs and walk down for recovery. Remember your 5:1 work : rest ratio.
II. TRAINING SESSIONS WITH A BALL
When running with the ball at speed, keep a low center of gravity by keeping the knees bent and leaning slightly forward. Push the ball with the instep laces when dribbling in a straight line, taking care not to spin the ball. When working on your speed with the ball, you must always maintain control. If you feel you are losing control of the ball, it’s a sign that you are moving faster than your skill level allows.
Speed drills are more effective without the involvement of a ball. In order to become faster, you must concentrate on sprinting as quickly as possible and the ball usually hinders this. If a ball is incorporated, keep contact at a minimal.
1. Alternating Starts: Set up two cones 15-20 yards apart…Perform 6-10 reps:
The basis is a 15-20 yard sprint. You should focus on accelerating as quickly as possible by powering away with your arms and legs. At the end of each sprint have a feeder pass or throw a ball for a pass, header or volley back. This helps players to compose themselves quickly after an all-out sprint so they can perform the skill with finesse. This is a frequent scenario in a game situation. Jog back to the start.
Variations to alternating starts: A feeder passes the ball at the end of each:
1. Do 5 push-ups or burpees and sprint
2. Start by Kneeling, lying face down, or sitting on your hands (which can’t be used to get up) and sprint.
3. Juggle 10 times then sprint
4. Have a feeder pass you a ball at the start that you pass back, then sprint (can be thrown and headed or volleyed as well).
5. Run backwards for 5 yards then turn and sprint
6. Jump to head the ball and sprint
2. Hollow Sprints with a ball: place 5 cones 30 yards apart. Place a ball on marker 2 and 4:
1 2 3 4 5
Starting on marker 1, sprint to marker 2, dribble the ball to marker 3 (leave the ball in stride), sprint to marker 4, dribble the ball to marker five. Walk back and replace the balls on 2 and 4.
3. Basic Sprint With Ball: Place 2 cones 30 yards apart…Perform 6-10 reps:
Sprint 30 yards with a ball at your feet. Focus on taking fewer and heavier touches so speed is relatively unhindered (10 yard touches). This will resemble a game situation where you have large areas of space on the outside or behind the defense. Taking too many touches will allow the defending player’s time to recover.
4. The Diamond: Arrange 5 cones to form a diamond (cones 8-10 yards apart):
2
Start 1 3
4
Pick the order that you are going to navigate through the wheel (you will change this after each repetition). For example: 1 -> 3 -> 2 -> 4 -> start. Once you have decided the order, then you can proceed. Player starts at the starting cone, dribbles to cone 1, circles the cone, then move onto the next cone…and so on until you are back at the start.
*****Focus on the explosion away from each cone! Your last touch in the circle should be at least two feet off your foot in the direction of the next cone. EXPLODE AWAY!
Variations to The Diamond:
1. Touches using only instep around cones (right then left)
2. Touches using only outstep around cones (right then left)
3. Left instep on odd cones, right instep on even cones
4. Left outstep on odd cones, right instep on even cones
5. Any variation you come up with…Just focus on the explosion away!
5. Take it in Stride: Set up 3 pairs of cones in parallel lines 20 yards apart:
Start->
Feeder
Player starts 5-10 yards in front of the first set of cones. Player achieves full speed before entering the coned area. The feeder serves the ball into the player’s path and the player must control the ball without breaking stride, and sprinting the length of the coned area with the ball.