Developing Soccer Speed - Discovering the Missing Link

By Mike Grafstein

You and I both know that soccer coaches are quick to praise the soccer players with amazing speed. With so much information out there about speed development, speed training and speed exercises it is easy to get lost in what the necessary elements are for developing athletic quickness on the soccer pitch.

Many coaches focus on running technique. These would include the following:

1. Drive the lead arm
2. Drive out at a 45 degree angle
3. Take a big first step
4. Triple extension before first contact
5. Drive the arms/hands down and back
6. Push the ground back and away (foot strike below or behind the hips)

This alone will help a soccer player go a little faster; but it is not enough.

Other coaches focus on players doing continuous jumps (plyometrics) to build power. However if too many repetitions are done the lower body will be in state of constant fatigue. Plyometric training puts a lot of stress on the nervous system.

Too much and the body reaches a burnout phase. These young soccer players' legs feel as though cement blocks have been cast on their feet.

I call this "plyometric syndrome." Less is better than more for this type of exercise.

So what is the missing link to speed development for soccer players? Simply put, it is strength. In soccer, for any position, a player must have good base strength. Without strength it is very difficult to develop power and stamina.

This is no different than building a house. A house needs a solid foundation before it can build a room, second or third floor and ceiling. The same goes for developing soccer speed.

For both younger and older soccer players training at game pace ensures that they do not become slow.

Players need to perform interval sprints and avoid any type of distance running or risk the chance of getting slow, weak and injured. These sprints may also be done with a ball.

As much as technique is important, you have to remember that soccer is a multi-directional sport and that some of the running technique skills mentioned earlier do not necessarily apply.

The common element in all fast soccer players is their ability to drive their leg into the ground as fast as possible with as much force as possible. In order for them to do this, they must have a solid base level for strength.

This is accomplished through both weighted and non weighted lower body strength exercises such as
squats, dead lifts and lunges.

Once the base level of strength has been established, they may move on to power drills like "jump training" (plyometrics). Not only will developing base level strength help them with linear speed but also multi-directional.

So the next time you look for books on developing soccer speed make sure they have programs or exercises for developing lower body strength.

Author Mike Grafstein, B.Ph.Ed, CAT(C), RMT - Visit http://www.elitesoccerpower.com/3-laws-of-speed-development.htm for information on acceleration drills to improve soccer speed.

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