Speed Training
Speed for soccer is a complex idea. Speed training for soccer is different than training for track and field events. While the speed required in track and field is a cyclical movement (same rhythm), in the game of soccer it’s an acyclical movement (arrhythmical movement).
However, running biomechanics, when sprinting for example, remain the same. Therefore, running technique and correct running form should not be neglected.
If possible, training for speed must follow the pattern of the game. Players must read visual signals and cues to stimulate action for speed, rather than analyzing audio signals, from a whistle or voice command. The application of speed within the game is determined by the following movements and actions found in the game:
• Movement of the ball
• Movement of the opponent
• Movement of a teammate / as part of general team movement
Coach has to differentiate between various types of speed that are required of the soccer player within the game.
• Pure speed — the ability to overcome the distance between two points in the shortest amount of time.
• Technical speed — the ability to manipulate the ball with the legs and feet at speed and maintain control.
• Speed of action — processing information from the game and choosing an appropriate response quickly to the situation.
• Mental speed — ability of the player to be aware of all factors, conditions and options inside and outside of the game.
The most important element of speed for a soccer player is starting speed. This explosive power is necessary to overtake your opponent, reach the ball first or beat your opponent in a 1v1 duel. For that reason we say that the first three steps are more important than the thirtieth. When training for speed we need to train with and without the soccer ball. Science tells us that we can only improve speed as much as 10% through coaching. This is a significant increase when developing top level players.
Aside from the technical and specific training design to improve the first step, it is interesting to note that the ability to improve first step efficiency will always remain directly linked to good analytical and mental speeds
For example, the combination of how quickly the player analyzes various signals (voice, movement of the ball/teammate) in order to determine in what direction he or she should run matters as much as how quick his or her first step is.
It is important that the periods between the exercises bouts be long enough for the muscles to recover to near resting conditions to enable a player to perform maximally in a subsequent exercise bout.
For example, tests on professional players showed that 25 seconds was not sufficient for them to recover fully after a seven-second sprint.
Principles to observe when training for speed:
Muscles must be prepared by a proper warm-up
• Speed is trained in the beginning of the main part of a training session.
• As a rule of thumb, the most complex and intense movements should always be trained first, in order to have an optimal influence on the nervous system
• Therefore, speed training should never follow activities that create fatigue
• Sub-maximum and maximum intensities have to be applied
• The volume of speed training remains relatively limited because of the high demands on the neuromuscular system
• Distance of 5-30 yards are considered advantageous for the training of speed for soccer
• During speed training player should perform maximally for short periods of time (less than 10 seconds)
• The intervals between single repetitions can be up to 3 minutes in duration
• The main training method is repetition within the interval training method
Duration
2-10 second
Rest
5 times the exercise
duration
Intensity
Maximal 100%
Repetition
2-10 Times
SPEED ENDURANCE TRAINING
The number of short sprints (10-15 meters; 2 to 3 seconds) per game has steadily increased during soccer history from 70 in 1947 to 145 in 1970 and finally 195 in 1989. Running at intensities higher than Vo2 max will result in an important acidosis production. This acidosis creates a big disadvantage for the body: it progressively blocks neuromuscular liaisons, ending up in a more and more complicated and difficult muscular contraction.
For this reason, it is crucial to have efficient ways to remove the acidity surplus. If the anaerobic work comes after the aerobic work, it means that the oxygen brought by the aerobic system is a powerful way to remove this acidity. Meanwhile, it takes a longer time to develop aerobic qualities than to develop anaerobic qualities. In addition to the intermittent exercise inherent to a game of soccer, training must be done using the interval training method. This will enable the players to maintain a near maximum intensity level throughout the exercise.
Speed Endurance Training helps increase the player’s muscle ability to produce force and also improves the muscle capacity, helping them to maintain a high power output. Speed Endurance Training can enable the elite player to train at a higher intensity level during sessions more frequently and also for longer periods of time.
There are 2 types of speed endurance training: production training, which is used to improve the ability to perform at maximum for short periods of time, and maintenance training, which is used to increase the ability to sustain training at high intensity.
Production Training:
• Exercises should be short periods, ranging from 20 to 40 seconds
• Rest periods should be longer, ranging from 2 to 4 minutes
• This work-to-rest ratio will help to ensure that the players are able to maintain a high level of intensity throughout the training exercises
Maintenance Training:
• Exercises should be in the range of 30 to 120 seconds
• Rest periods should be approximately the same as the exercise periods
• During this work-to-rest ratio, the player will become progressively fatigued, helping to built maintenance.
Note: When exercises during speed endurance training last for periods of 60 seconds or longer, the player’s heart rates should be close to maximum towards the end of the exercises.
The rest is passive, but in some cases, and as training progresses, active rest can be used i.e., a possession game or small-sided game with adequate player density (ratio between field dimension and number of players), with rest intervals consisting of walking, jogging, or reaction speed drills. In an ideal situation, speed endurance training should be done at the end of training sessions, as the fatigue factor will definitely have an effect on the player’s performance in the training session.