https://planet.training/en/blog/strength-and-sprint-ability
Sprinting in a soccer game accounts for about 10% of the total distance ran. Some players seem to be unbeatable in this form of a running duel and are therefore of enormous importance for their team. But what exactly determines how fast a player is, and what role is played by their strength capacity. You’ll get the answer to these questions in this article of our series on "optimal season planning".
The previous article was about endurance and its role in soccer. It is referred to as the basis of conditional soccer performance. In the past physical strength has often been viewed as an underestimated component of conditional ability. Various performance classes were telling players, not that long ago, that strength training makes a player slow and immobile. In fact, based on speed rather the opposite is true. Of course, a soccer player should not have the body of a bodybuilder and must work to his maximum force values, but this area should still be optimally trained for soccer. At the end, a well-developed motor skills ability is the basis for quick sprints.
It takes around 10 minutes of watching a game to clarify the role of well-trained power ability in soccer, as it is the case for most team sports. Shots from various distances, jumps to head balls, abrupt changes of direction, quick acceleration, sprint, feints and throw-in. All these movements without a fortified musculature will not work successfully, and certainly not at a high level of play. Within the game the various facets of strength capacity are shown in terms of: maximum, reactive and indeed explosive strength. The word ‘strength’ itself has enough meaning to show the importance of this as a basis for a soccer player and this does not make him slow in fact it makes him fast. If the explosive strength is optimally developed, it enables the athlete to move his body with maximum speed. Some players can cause problems for opposing teams simply with their speed. Especially with repetitive actions as a result of well-trained strength endurance, being the fourth facet of the power capacity with particular importance.
A well-developed motor skills ability is the basis for quick sprints.
Unlike the endurance training, the force and speed training poses more of a problem. Improvements in this area are considerably more difficult to achieve. The assumption that a sprinter is born a sprinter is not something that should be dismissed outright as generally much of the sprint and strength capabilities of a player are in fact genetically predetermined. The reason for this lies in the biology of muscle fibers. Simply put, there are three different types of muscle fibers. The different muscle fibres are for slow, medium and fast movements and intensities. Endurance training can be relatively successful in stimulating muscle fiber conversion, which for example converts the intermediary fibres to slow fibres. Therefore, the muscles will be better aligned for endurance performance and endurance capacity increases. The conversion of medium or even slow, to fast twitch muscle fibers triggered by exercise is however only to a limited extent possible. Intense power and speed training mainly stimulates the formation of the intermediary fiber types, which can play a vital role particularly in areas of strength endurance, runs with medium speeds and also muscle building.
In addition to the pure power and speed growth through appropriate training a well-developed musculature will show even more features. First, there is a increase in soccer-specific performance. In addition to improving soccer-related explosive strength characteristics during jumps, shots to line up and throw-ins, also a prerequisite for a better load compatibility is created. The athletically trained players find it easier to dribble and form-fitting duels under interference. Another positive effect is improved injury prevention. Well-trained muscles provide the most efficient protection of the musculoskeletal system, especially for joints and ligaments. In particular, the training of abdominal and back muscles is crucial. To preserve not only in terms of posture prophylaxis but also to provide a stable body position during a variety of movements, this part of the muscular system is important. Many coaches will have already heard the term "core training" in this context. This training philosophy is about the development and stabilization of the "core body", meaning the deep abdominal and back muscles, as the focus of each training exercise.
To summarize we have observed that good strength and speed training is a very important part for the conditional performance of the players. Modern tempo soccer cannot be carried out without a minimum level of power. As in endurance training, the level of fitness will also increase and thus actively prevent fatigue and injuries. The “how and what to train” will be further explained in the second part of the "power and speed" article.
If you want to improve your Strength and Sprint Ability now? Then have a look at this exercise.
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