Physical fitness is a crucial aspect of success to a soccer player. Speed and strength are important attributes that will largely determine the ability of a player to succeed at high levels of the game. Speed and strength training are vital components of a soccer training regime. A player should perform speed and strength training in addition to on field work that will be performed with his team.
Types
Speed and strength training will often be included by the coach in the training schedule of a soccer team. A series of sprints, and plyometric training are popular methods of speed training for soccer players. Strength training should focus on quick and powerful repetitions, rather than necessarily bulking up and building muscle mass.
Benefits
Speed and strength training develop the fast twitch muscle fibers of a soccer player. Fast twitch fibers increase the ability of a soccer player to perform sharp, explosive movements such as sprinting, jumping and bounding. Christos Katzaminidis led a team of researchers studying speed and strength training from Aristotle University. The research found that combining speed and strength training created the maximal physical fitness benefits in a soccer player.
Risks
All speed and strength training sessions should be preceded by a thorough warm up and stretching routine. This reduces the risk of injuries, such as muscle strains and pulls, which can be suffered during such physically intense activity. The sessions should be followed by a cool down and stretching. Speed and strength training sessions should be supervised by a coach or qualified fitness trainer. This can help a soccer player stay motivated, and also avoid injuries caused by pushing too far, or lifting weights too heavy.
Considerations
A soccer player should always focus on developing speed and power rather than muscle mass. The key is to perform explosive movements on the field of play rather than lift as heavy a weight as possible during strength training, or run as far as possible during speed training.
Expert Insight
The UCLA Bruins perform speed and strength training on a year-round basis. Strength and conditioning coach Craig Sowers explains that the team train with relatively lighter weights and always maintain focus on fast moving repetitions. All physical fitness training by the team is designed to increase speed and power. Sprint training, plyometrics, sprint work and weight training are all used by the team on a year round basis.
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