| Speed is one of the
most important assets in a soccer player's arsenal. The focus of this
article
is to provide cross training tips for improving one's speed on the
field
for forward, backward, and lateral motion without the ball.
What factors play a role?
There are two primary muscle fiber types: slow-twitch and fast-twitch
fibers. Fast-twitch muscle fibers contract to maximum force more
quickly
than slow-twitch fibers. In general, world class sprinters would be
expected
to have a predominance of the fast-twitch muscle fibers(eg. 60-90%)
while
a long distance runner would have a majority of fibers in the
slow-twitch
category. Genetics is the primary determinant for an individual's
percent
of fast vs. slow-twitch muscle fibers. Proper training can affect fiber
size as well as the number of sarcomeres in muscle fibers. The majority
of research indicates that while speed has a direct correlation to
genetics--it
is possible to improve on what nature has already given you.
What can you do to improve your speed?
Speed drills, interval training, resistance training and
plyometrics
are techniques used for cross training for specific sports.
Speed Drills - Drills should focus on the
types of movements
associated with soccer. Some of the following are commonly used:
Sprinting up hill - this sprinting exaggerates the
runners
stride and particularly targets the forward run.
Running backwards - short races while backpedaling help
in scenarios where it is needed to face the ball.
Lateral motion - (at least 2 people needed) one person
with a whistle, should blow the whistle and point in a direction,
while
the runner moves laterally. (This also works well for forward and
backward
motion).
Exaggerated skipping - this skipping is more like a
single
leg bound with the knee in the air.
Sprint with back kicks - exaggerating the back kick
motion
when running.
Interval Training - Manipulation of rest
intervals between repeated
sprints is a common training technique.
-complete a group of short sprints (distance could be 20-200
yards) in sets. A sample structure would be to run 3 sets of 3 with a
rest
of 40 seconds in between runs and 3 minutes between sets.
-use pick-up sprints for a one-to-one distance between sprinting
and recovery time (e.g.. run 30 yards, walk 30 yards)
Resistance Training - In general, it is
recommended to weight
train at a moderate-to-high intensity at least two days per week for a
minimum of one set of 8-12 repetitions. Resistance training should
include
the lower body muscles and be well-balanced--many injuries occur
because
of an imbalance between opposing muscle groups.
Plyometrics - Plyometrics was a popular
training technique with
the Russians. It was commonly known as "jump training" or "shock
training".
This training focus is based on very fast, explosive exercises that
utilize
the Stretch-Shorten Cycle where the muscle is rapidly stretched
and contracted, thereby causing an increase in applied force.(please
note: plyometric exercises are very intense and should not be done by
those
who have had little weight training or cardio fitness work).
Hopping - hop on one leg for a distance of 10-15
hops.
Serial Bench Jumps- with both legs jump over a series
of benches (eg.3 or 4).
Side Jumps - using a bench (step), jump laterally from
one side to the other (best performed on a soft surface such as grass
to
minimize the pressure when landing).
Split jumps - in lunge position, switch leg positioning
while in air.
Legal Disclaimer:
The information contained on this page is for educational
purposes.
The information on this page is not intended to be a substitute for
professional medical advice, diagnosis or treatment. Please contact a
qualified
physician before acting on information contained on this web
site.
References:
"Plyometrics", John Imison www.vision.net.au/~jimison/plyometrics/plyo.html
The Plyometrics page at: www.spinalhealth.net
Carr, Gerry,"The Fundamentals of Track and Field" available at: www.amazon.com
Chu, Donald, "Jumping into Plyometrics" available at: www.amazon.com
"The Personal Trainer Manual" from the American Council on
Exercise-available
at: www.acefitness.org
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