Speed Gain Training For Soccer

Speed and acceleration are important physical attributes in the game of soccer. At high levels of the game when skill and strength even out it is often the fastest player who gains a competitive edge. Speed gain training is a common part of preseason training for most soccer teams and players. Speed training should train acceleration, agility, power and endurance.

Types

The Soccer Training Info website states that to gain acceleration a player needs to move her feet very quickly, gradually increasing stride length as she moves forward. Fast feet drills such as speed ladders and sprint training drills are good forms of acceleration training. Agility drills such as the T-test, where the player runs quickly around cones in a T-shape are good ways to measure and develop agility. A good way to build speed endurance is Fartlek training, which involves a continual cycle of sprint and active rest. Plyometric training increases explosive strength and power and is an important aspect of speed gain training.

Effects

Strength training using weight lifting and resistance exercises is an important aspect of speed gain training. Christos Kotzamanidis studied the effect of strength and speed training on soccer players in 2005. The study showed significant improvements in a 30 meter sprint test when speed and strength training were combined. Speed training develops fast twitch muscle fibers, increasing speed and power. Indiana University researchers said that fast twitch muscle fibers are needed for activities that require a burst of muscle for a short period of time. This includes activities such as jumping or sprinting.

Significance

Speed training is extremely important for all soccer players. Goalkeepers who increase their speed and power increase their chances of making reflex saves from fast moving balls. Outfield players must develop speed to cover opposing players in defense, and to separate from the opposition when in attack. Players who possess speed can penetrate a defensive line and are a huge threat to the opposition.

Time Frame

Speed training does not produce overnight impact and should be performed on a consistent basis throughout the season. The Sports Fitness Advisor website suggests that a speed training program should vary through the course of a year. In early preseason speed training should not be conducted as the emphasis is on building a strength and cardiovascular fitness base. In late preseason, sprinting and plyometric exercise should be incorporated. This will overlap into the competitive season as it can take up to eight weeks to show visible differences. In-season speed training should be maintained with one to two sessions per week.

Considerations

Players should recognize their level of speed and how best to use it in a game. The most basic aspect is to measure your speed against your opposing player during a game. Coaches should encourage a player to take players on while dribbling when he has a speed advantage. All speed training should be supervised and include a thorough warm up to reduce the risk of injury.