Speed Training Years

Transcription

1 Speed Training Years Speed is an essential aspect of modern football. During a game players are constantly faced with situations in which they must anticipate, react and respond at speed. This is often referred to as Game Action Speed. Speed of movement in the game is determined by a combination of cognitive (mental and intellectual) and motor (co-ordination and condition) skills that must work together in game related situations. The ability to recognise a situation, assess it and react appropriately is just as important as basic running speed. The table below outlines the complex nature of game related speed. Game Action Speed Motor Components (Neurophysiological Processes) Cognitive Components (Psychological Processes) Co-ordination (Intra and Intermuscular Co-ordination) Condition (Muscular and Metabolic Factors) Information Processing Functions Running Technique Jumping Technique Shooting Technique Sprinting Speed Jumping Power Shooting Power Observation Anticipation Decision-Making Reaction Acknowledgement: Success in Soccer 1999 Page 1 of 17

2 Young players aged between 12 and 18 will benefit greatly from a systematic and varied speed training programme designed to develop: Speed of Reaction Reacting quickly to an opponent or team-mate's action in the game. Speed of Changing Direction The ability to change direction when running fast without the ball. Action Speed The ability to carry out game-specific actions with the ball, the ability to drive with the ball, keeping possession under pressure while running at speed. Functional Speed Training Improving the player s ability to anticipate and react quickly to game-like situations. The specific muscles involved in football movements are trained. A comprehensive speed training programme will ensure that a player s speed related skills are developed within the context of game-related activities. If fundamental speed training is neglected between the ages of 10 to 14 it is highly unlikely that young players will fulfil their athletic potential in future years. Once players have reached puberty, speed training should be undertaken alongside, or after, a strength and power conditioning programme. As a player matures and develops physically, and mentally, the motor skills associated with Game Action Speed will be improved. Page 2 of 17

3 Running Co-ordination A football player s speed and agility depend largely on his or her running co-ordination. Players should focus on developing a mechanically efficient running technique at an early stage in their development. A young player who can run efficiently and economically will respond better to the demands of the game. Coaches can analyse a player s basic running action (stride length, stride frequency, rhythm, arm action etc) and provide feedback to ensure that the player s technique improves. Running speed will improve if players can: Make good contact with the ground at a point in front of the body (20 cm). Keep the head relaxed and looking forwards. Generate a fast and full arm action and relax the shoulders. Adopt a forward lean in the upper body. Generate a full leg drive and extension, pushing the ground back behind. Exercises for improving running co-ordination in young players depend on a building block approach. Building Block 1 Building Block 2 Building Block 3 Building Block 4 Running technique exercises. Running exercises with cones, ladders and hurdles. Speed training exercises Running/technique exercises Page 3 of 17

4 Running Technique Drills The following drills can be used to improve the mechanical efficiency of running technique. Coaches should familiarise themselves with the characteristics of each activity. Arm Action Drill Seated, standing and form run (form running involves movement with an emphasis on technique rather than speed) Aim: To relax shoulders and torso and promote freedom of movement Coaching Points Sit/stand tall Elbows locked at 90 degrees Thumb moves from chin to pocket Turn palm down as elbow swings back Relax neck and shoulders Drill Heel Flicks Lying face down, on the spot or moving forwards over 20 metres Aim: To increase stride frequency Coaching Points Maintain a vertical position Knee pointing towards the ground Heel to buttocks Fast pick up Relax neck and shoulders Page 4 of 17

5 Drill Fast Feet Rapid movement of the feet using different pathways Aim: To increase stride frequency Coaching Points Maintain forward body lean from the ankle Chin in Keep feet low to the ground High Knee Pick Ups Drill On the spot, moving forward and on the spot, moving forward into a sprint Aim: To increase stride length Coaching Points Lift knees to parallel position Maintain forward body lean from ankle Return heel to ground quickly Page 5 of 17

6 Drill Skipping Moving forward and moving forward into a fast run and then a sprint Aim: To enhance knee lift and thereby increase stride length Coaching Points High knee lift Drive from foot and ankle Drill Form Run At an easy pace over about 40 metres Aim: To put everything together Coaching Points Run at an easy pace Hips under shoulders Chin in Chest up Maintain a vertical position Jelly jaw Running technique drills help to co-ordinate and synchronise running movement and help develop speed off the mark as well as acceleration when already moving. These drills help activate the nervous system prior to functional speed work. Page 6 of 17

7 Young players should progress from basic exercises involving the use of ladders, hurdles and cones to more advanced activity, which attempts to reflect the requirement to sprint within the game. As most of the runs in football are broken, not rhythmic, running exercises should include many stops and starts, changes of direction, changes of pace, jumps, falls etc. As skills become more automatic, they can be repeated with greater intensity and at higher speed. Training should gradually become more specific to the technical demands of the game. Players should be encouraged to maintain the quality of their running technique in all exercises. Page 7 of 17

8 Exercises with Cones, Poles and Ladders Five to 8 poles (or cones) are laid out in a row, short distance apart Players run through the poles with various steps from the running technique Variations Skipping Fast knee lifts Sideways run (keep hips and shoulders square) Three rows of 4 poles/cones are laid out with a little distance between groups Players use one step for the first and last groups, a different step in the middle Variations Alternate between fast knee lift and backwards run Alternate between skipping and backwards run Page 8 of 17

9 Five to 7 cones are set up in a zig zag formation Players move from cone to cone at high speed with lots of small steps Variations Sideways running from cone to cone Players must touch each cone with their hands Five to 8 poles in a row, a short distance apart Players alternate running forwards and backwards between the poles, with lots of small steps Variations Skipping forwards/backwards Fast knee lifts forwards/backwards Five to 8 poles in row, a short distance apart Players run over the pole sideways, with fast knee lifts Variations Side steps 3 x forwards, 1 x backwards Side steps 2 x forwards, 1 x backwards Page 9 of 17

10 Speed Training Exercises Cones are set up 2 yards to the left and right. A goal line is 10 yards away. The player runs sideways to the first cone, then to the second, then sprints to the goal line. Variations Players must touch each cone with their hands or feet Players must run backwards from cone to cone Player stands in front of 3 cones arranged in a triangle. Goal line 5 to 10 yards away, off to one side. The player runs forwards (small steps) from cone 1 to cone 2, then backwards to cone 3, around cone 3 and forwards to 2, then backwards to 1, finishing with a sprint to the goal line. Five cones arranged as shown in the illustration, no more than 3 yards between cones. Goal line 5 to 10 yards away. The player runs through the cones at top speed, and then sprints to the goal line. The coach watches to make sure that turns are tight and fast. The cones may be moved closer together for more advanced players. Player stands in front of a box or raised platform goal-line 5 to 10 yards away behind the player. The player jumps on and off the box 5 to 10 times, then turns and sprints to the goal-line. This exercise can also be organised as a competition for 2 players. Who can get to the line first? Page 10 of 17

11 Running/Technique Exercises Players stand about 30 yards from a goal with goalkeeper behind a row of 4 poles. Three feeders stand to the side of the goal. The player without a ball sidesteps backwards through the poles, then receives a throw-in from the first player with a ball, controls the ball and shoots. After the shot, he retrieves the ball and joins the other players. Player A stands behind a row of 5 poles. The other players stand next to the poles with one ball each. First, player A sidesteps left and player B throws the ball to him. A heads the ball back to B, sidesteps right, and heads another throw-in back to C. A then sidesteps back to the starting position, runs over the poles with fast knee lifts and A joins Group B and B takes A s place at the starting point. Four cones arranged in a zig zag. Two passers with balls stand at cones 3 and 4. The remaining players line up at cone one. The first player in line sidesteps to cone 2, then to cone 3 where he receives a pass from passer one. He passes directly back, sidesteps to cone 4 and plays the same combination with passer 2. He then runs to cone 5, sprints to the goal line and switches positions with one of the passers. Player A stands behind a row of 5 poles. Player C stands by a cone off to the side. The remaining players stand on the other side of the poles with one ball each. Player A sidesteps around the first pole. Player B throws the ball in and A heads it back. A then sidesteps around the next pole, knocks over the cone with a slide tackle, sidesteps around the remaining poles and sprints to the goal line. C sets the cone back up and moves to the starting point, B moves to the cone, etc. Page 11 of 17

12 Running/Technique Exercises Two goals with goalkeepers about 35 yards apart. All players have balls. They divide into 2 equal groups and stand behind diagonal rows of 5 poles. Player A kicks the ball past the poles, sidesteps around the poles, controls the ball and shoots, then joins group B. Player B chips the ball over the poles, runs over them with fast knee lifts, controls the ball and shoots, then joins Group A. Variations Player A also chips the ball over the poles Player B runs over the poles with normal knee lifts Competition: Which player can score the most goals in 10 minutes? Two goals with goalkeepers. All players have balls. They divide into 2 equal groups and stand behind different obstacles. Group A stands behind a cone jungle. Group B stands behind 2 rows of 4 poles each, with a small space in between. They also have an extra player (C) who stands on the end-line. Player A dribbles through the cones and shoots. Player B kicks a long pass in the air to C, runs over the poles with fast (or normal) knee lifts, receives the ball from C and shoots. C retrieves the ball and joins group A while B takes his place. Variations Player B sidesteps around the poles Group B stands behind 3 rows of 4 poles each Player A must dribble completely around 2 cones Competition: Which player can score the most goals in 10 minutes? Acknowledgement: The illustrations used have been selected from articles within Success in Soccer Magazine. Page 12 of 17

13 Summary Exercises should be modified to reflect the age and ability level of players. Emphasis should be placed on developing basic motor and cognitive skills in game-related situations. Practices should reflect the requirement for speed within the game. As the player s skill level improves, more advanced technical exercises can be introduced which stimulate the demands of the game. Restrictions on time and the number of opponents used can be beneficial in this regard. In all speed training exercises, the players should attempt to remain relaxed and in complete control of their running action. The coach should use a variety of enjoyable exercises in order to maintain motivation and interest. Page 13 of 17

14 Speed Training General Guidelines Players should undertake a fully comprehensive warm up prior to speed training, which includes neuromuscular co-ordination work and combination movements to challenge the cognitive processes. An individually tailored stretching programme should be followed to reduce the risk of injury. Static stretching exercises should be emphasised. For improvements in running speed to be achieved, training should initially be carried out independently of skills work. Once players adapt to this training the specificity/functional aspects of speed work should be concentrated upon. Players should be exposed to challenges appropriate to their age, skill level and physical development. Emphasis within running speed training should be placed on the power of the first few strides and the speed of leg movement. Game-related activity should be emphasised to maintain interest and motivation. Emphasis should be placed on the quality of work within all sessions. Appropriate rest/recovery ratios should be used to ensure such quality is achieved. Page 14 of 17

15 Speed Training Sessions Guidelines Players should work at very high intensity at all times. Work bouts should be 2 to 10 seconds. Active rest periods should be used to ensure central nervous system processes remain at the high levels necessary for performance. Distances should replicate those encountered in the game, 5 to 40 metres. Rest/recovery must be 5 to 6 times the exercise duration. Players work within a ration of 5:1 (groups of six with one working and five resting). Speed training should be performed at an early stage in the training sessions when players are not tired. Players should repeat 5 to 10 repetitions of each exercise. Players should repeat no more than 3 to 5 sets in a session. Coaches should include 1 minute rest for every 10 minutes at maximum intensity. At least 7-8 minutes of rest between sets should be given. Maximal speed work should not take more than twenty minutes and can be broken up with ball work. Page 15 of 17

16 ANAEROBIC TRAINING I SPEED ENDURANCE TRAINING Energy Production Training Exercises of seconds Recovery period 4/5 times the exercise period. of groups into 5/6 players will accommodate work rest ratio. Shuttle runs: 3 v 1 pressure practices. High intensity, maximal efforts. Energy Maintenance Training To develop the ability to sustain high intensity work in a match. Exercise period of 30 seconds to 2 minutes, repeat 5-8 times. Rest/recovery period 1:1. Aim of this training is to progressively fatigue the player. 1 v 1, 2 v 2 games, conditioned games involving periods of high intensity work. Speed endurance training should be undertaken at the end of the training session, as it places high physical demands on the players. Recovery activities should be included after this session to allow players to attain physiological recovery. Page 16 of 17

17 ANAEROBIC TRAINING II SPEED TRAINING Speed in football demands rapid development of: Force Fast decision making capability Functional Speed Training Exercise and activities that involve game like situations. Develops ability to react to and anticipate different situations. Functional speed training develops specific muscles involved in rapid movements. Speed Training Maximal work of 5-10 seconds. Work/recovery ratio of 1:5. Speed/perception exercises, reaction drills, 1 v 1. Fun activities Speed training exercises should be undertaken at the start of the training session, after a thorough warm up. Page 17 of 17