Frequently Asked Questions (FAQ)
How can speed and strength improve soccer performance?
At a basic level, getting to the ball first and having the strength to win the ball is a big part of individual performance in soccer.
Speed is needed for attacking, counterattacking and defending these attacking movements. Power is needed for jumping and shooting. Strength comes into play in tackling, shielding, and resisting charges. Balance is important in changes of direction, and to maintain possession in competitive one-on-one situations. Agility comes into play in performing fakes, tricks and moves where the player must be changing direction quickly.
Why is off-season the best time for speed and strength development?
Off-season is the best time to develop endurance, strength and speed as it is difficult to dedicate this training time during the season without hampering in-season performance.
What is unique about this program?
It is soccer-specific and age-appropriate.
Many other speed programs are simply general fitness programs or are adult or high school programs modified for children without understanding how differently bodies respond at that age group.
Training the nervous system and introducing proper body mechanics is very important at this early age.
Progressions are also very important as some of the coordinated movements and ranges of motion will not come naturally at this age.
We make sure there is a relevant soccer context for mental development. We involve the use of a soccer ball in many of the training exercises to make sure the activities simulate game conditions for the proper mental context.
An assessment process makes sure that the right things are focused on and proper feedback for improvement can occur. Assessments are done at the beginning and end of the program (so you know if you've improved and where you need work) as well as take away recommendations for ongoing self-improvement.
What are the components of the program?
Assessment
We begin with testing of speed, speed endurance and core strength along with analysis of running mechanics. Assessment not only provides benchmark, but provides input into program optimization for various athlete requirements.
Phase 1 - Strength and Basic Movements
Specially designed circuit training exposes the athletes to wide range of movements and stimulus of key muscle groups while providing opportunities for correction of technical deficiencies.
Phase 2 - Running Mechanics and Technical Foundations
Athletes presented with progression of drills that emphasize proper mechanics and coordinated movement. Resistive speed training and over-speed training help force proper mechanics and proper range of motion.
Phase 3 - Speed and Acceleration/Deceleration
Athletes apply technique in high speed, high intensity sprints and agility exercises. Athletes learn importance of relaxation in maximizing speed output.
Assessment
We conclude the program with re-test of speed, speed endurance and core strength and revise our assessment of running mechanics. We also provide recommendations for self-improvement over the long term.
What kind of assessments are done?
At the beginning and end of the program we assess speed, speed endurance, and core strength and make notes on running mechanics and observable strength/speed.
What movements will be improved?
The movements involved in a soccer match include walking, jogging, striding, sprinting, moving laterally, backpedaling, jumping and kicking.
The primary movement skills that will be addressed by this program are the running mechanics involved in short sprints and rapid acceleration.
Drills will also focus on change of direction agility, lateral movements and jumping skills with an emphasis on body control and proper positioning for acceleration and deceleration.
Who is it for?
The program is designed for athletes between the ages of 8 and 13. The program is equally relevant for both boys and girls, and in the training sessions athletes are grouped according to ability.
What commitment is required?
Participants will be assigned “homework” such as additional running or exercises they can do on their own or with a parent and the participants will be asked to keep a training log.
Can my coach or parent attend to observe the training techniques?
Coaches or parents are welcome to attend to observe and learn some of the methods and movements we will be using to facilitate development. During the assessment sessions, we would appreciate it if parents or coaches could volunteer to assist with timing.
