Power is the ability to move a given load quickly and explosively, as defined by the National Strength and Conditioning Association. Power is measured as a function of work performed, divided by time. Soccer requires a blend of explosive power and muscular endurance. Soccer players must be able to perform explosive movements while sustaining long periods of aerobic activity.
Types
Three types of power training are most applicable to soccer. Soccer players can improve power through resistance training by performing explosive, whole-body lifts, according to Elitesoccerconditioning.com. Plyometric training can promote quick, explosive muscle contractions that increase kicking power and acceleration. Training for aerobic power can help soccer players perform these explosive movements for longer periods of time without getting fatigued.
Features
Resistance training involves the use of external loads to force muscular adaptations. Soccer players primarily need strong legs and core muscles. Plyometric activities enable muscles to contract at a maximal force in as short a time as possible. Plyometrics for soccer include series of box jumps, standing jumps and broad jumps. Aerobic power training for soccer combines resistance with aerobic conditioning, such as prowler pushes and sled-pulls.
Benefits
Training for power can provide two benefits for soccer players, Elitesoccerconditioning.com notes. A well-designed program can improve performance by increasing players' speed and acceleration abilities. Power combines components of speed and strength, and in most cases the player with the most soccer-specific power will outperform the opponent. Further, training can prevent injuries. Improving strength and developing an aerobic power base can prevent acute and fatigue-related injuries.
Time Frame
Training programs should vary in accordance with the competitive season, exercise scientist Tudor Bompa notes. Soccer programs should decrease in volume and increase in intensity and specificity as the season progresses towards significant competitions. Power training for soccer is high in intensity and very specific to game scenarios and therefore most effective in the pre-competitive and competitive periods. Soccer players should train for aerobic power and resistance training in the off-season, and emphasize plyometrics and soccer-specific power during the competitive season.
Considerations
Soccer coaches and athletes should measure power from time to time to mark areas for improvement. The National Strength and Conditioning Association recommends measuring soccer power with the one-rep max power clean test. Further, Peak Performance asserts that athletes and coaches can measure muscular power in the legs with the standing long jump or vertical jump tests. Soccer players and coaches should perform testing several times throughout the year to assess the quality of the training program and the progression of each athlete.
References
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle (eds.); 2008
- Elitesoccerconditioning.com: Strength Training
- "Periodization: Theory and Methodology of Training"; Tudor O. Bompa; 1999
- Peak Performance: Increase Vertical Leap and Improve Jumping Ability with Plyometrics
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