Here’s a Q and A on soccer that joe defranco answered. I know it is more off-season, but could give you some tips.
Q: Hey coach,
I’ve been reading your training messages for a long time and have tried to incorporate them into my work out. I’m a junior in high school at CB East in PA. I play soccer and my coach is looking for speed. I’m 135 pounds at 5’10’’ so you see I haven’t got much muscle on me. What would you suggest to increase my speed and quickness? Thanks for everything you’re doing,
First off, you are definitely a skinny bastard so getting STRONGER will help with your speed in and of itself! My ?Westside for Skinny Bastards? template is tailor-made for athletes like you! I suggest you perform a Max-Effort upper body workout, a lower body workout and a Repetition upper body workout. Depending on what time of the year it is will determine how many strength training workouts per week that you should perform. (I would suggest that you perform 2 full body workouts during the in-season.)
As far as specific speed workouts are concerned, you should first understand these interesting facts regarding the game of soccer?
* MOST of the game is spent jogging, walking or standing around
* About 20% of the game is spent sprinting
* You spend the LEAST amount of time during the game with the ball
* NIKE research revealed that the portion of the game that was most important in determining the outcome was the 20% of the game that the player spent SPRINTING!
If you watch THE PLAYER (NOT the game) next time you go to a soccer game, you will see the above 4 statements to be true.
Knowing all this, I would suggest that you perform 3 different running workouts during the off-season. Each workout should have a different focus. They are:
- Sprint training (10-30 yard focus)
- Agility/Change of Direction training
- ?Tempo? runs or Aerobic intervals (jog a lap/walk a lap, etc.)[/quote]
one more point make your sprint traing from one point to another fast then slow fast then slow
repeat this with the ball between each point as you have to work on your skills with the ball