The world's most gifted soccer stars, including Lionel Messi, Cristiano Ronaldo, Thierry Henri and Landon Donovan, blend the pace of a track star off the ball with speed on the dribble and quickness in their first step. All elements of speed--acceleration, tempo changes and speed after changing direction--become crucial in a sport so reliant on zigzagging. Even at the recreational or college level, speed helps all the players on the field, as streaking forwards battle blazing defenders in this sport of multiple sprints.
Types
You can practice soccer speed training on flat ground, uphill or even downhill slopes. To work on overspeed training, designed to improve your stride frequency, leg coordination and speed, run 10 to 15 yards along a very slight, 3 degree downhill slope. Sprints up a slight hill of 30 degrees help develop acceleration; run for short 10- to 15-yard distances and take extra rest between reps and sets. Sprinters also use resistance parachutes to develop power and stride length, according to Phil Davies, a U.K.-based certified strength and conditioning specialist writing online at Sports Fitness Advisor.
Application
Speed training can include acceleration work, such as 25-meter sprints with six repetitions and 2½ minutes rest between each rep, recommends acceleration coach Patrick Beith of the online site Soccer Training Info. A maximum velocity workout involves running hard for 15 yards, maintaining speed until passing a cone at 35 yards and slowly decelerating and stopping at 55 yards. To work on speed endurance, run a longer distance of 60 to 150 yards at near full intensity with a full recovery of five to 15 minutes between each repetition.
Time Frame
Do sprint drills before the start of a training session while you are fresh, recommends Davies. Allow sufficient recovery time between repetitions to avoid fatigue that will break down technique, writes University of North Carolina strength and conditioning coach Greg Gatz in "Complete Conditioning for Soccer."
Considerations
Strength training and plyometrics or explosiveness training also work to help speed, providing not only strength but conversion of that strength to speed and travel. Perform stretching exercises three times a week following a training session, while muscles are warm, recommends Davies. A muscle can contract only as fast as the opposing muscle can relax, he notes, making flexibility important. Quickness and agility drills, such as ladder drills involving stepping quickly through runs on the ground and snaking through cones about a yard apart in a straight line, can hone speed.
Expert Opinion
"Every athlete can improve speed," notes former L.A. Galaxy coach Sigi Schmid. Players must commit to working on developing strength and power but not at the expense of improved soccer skills; coaches must avoid fatiguing athletes so they don't perform well during practices or matches.
Member Comments