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Speed and Agility Training- to maximize your playing potential

Updated: Jun 22


As a soccer performance coach, I'm always seking ways to help unlock a players full potential on the soccer field. Speed and agility are two very important attributes that players will have to develop as the game is now quicker and more athletic than ever before.


For example, research confirms that sprint distance in the English Premier League (EPL) has increased by 50 % between the 2006/2007 seasons and 2012/2013.


(Source: The Premier League Way - Contextualizing the Demands of the World's Most Intense League - Dr. Paul Bradley)


You can book an online or in-person performance assessment that will provide you with a comparison to academy players at professional clubs in Europe.


Contact us directly via a WhatsApp message (289-239-9602) for details.





Speed Training

Speed is a crucial aspect of soccer, and it can make all the difference in beating defenders, creating scoring opportunities, and winning games. Here are some key components of speed training:


Acceleration

Acceleration is the ability to reach maximum speed as quickly as possible. Soccer players need to be able to accelerate in all directions to stay one step ahead of their opponents. To improve acceleration, focus on exercises that target the first few steps, such as:


-Sprint starts

- Resisted sprints (using a sled or partner)

- Depth jumps


Top Speed

While acceleration is important, top speed is what separates the good players from the great ones. To reach your top speed, you need to focus on:


-Stride length: Taking long, powerful strides can help you cover more ground and reach your top speed faster.

- Stride frequency: The number of strides you take per second also plays a role in reaching your top speed.

- Posture: Maintaining good posture (head up, chest out, back straight) can help you generate more power and reduce drag.


To improve your top speed, incorporate hill sprints, long sprints, and plyometric exercises into your training routine.


Agility Training

Agility is the ability to change direction quickly and efficiently. It's a crucial skill for soccer players, who need to be able to react to opponents and game situations on the fly. Here are some key components of agility training:


Reaction Time


Reaction time is the amount of time it takes for you to respond to a stimulus, such as an opponent making a move. To improve your reaction time, focus on exercises that require quick decision-making and reaction, such as:


-Reaction drills (using cones, lights, or other visual cues)

-One-on-one drills

- Small-sided games


Deceleration

Deceleration is the ability to slow down and change direction quickly. It's an essential skill for soccer players, who need to be able to stop and start on a dime. To improve your deceleration, focus on exercises that target your braking mechanics, such as:


- Stop-and-start drills

-Carioca drills

- Lateral shuffles


Change of Direction

Change of direction is the ability to change direction quickly and efficiently. It's a crucial skill for soccer players, who need to be able to move in all directions on the field. To improve your change of direction, focus on exercises that target your ability to move in different planes, such as:


- Crossover runs

- T-drills

- Shuttle runs


Conclusion

Speed and agility are two essential skills for any elite-level soccer player. By incorporating speed and agility training into your routine, you can unlock your full potential on the soccer field.


Remember to focus on acceleration, top speed, reaction time, deceleration, and change of direction, and you'll be well on your way to becoming a faster, more agile player.


If you require assistance in developing an Individual Training Plan (ILP) that will help you improve towards professional playing standards in Europe, get in touch.




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