https://planet.training/en/blog/training-of-strength-and-sprint-ability-in-soccer-part-2
As mentioned at the beginning of our "season planning series," a player's soccer performance has many different facets. One of these facets are the conditional abilities. In the previous part we already covered the importance of strength and speed training. This part will now go on to the integration of these areas in the training. Also the question "How and what will be trained?" will be clarified.
If you imagine the soccer players as a pyramid made up of different blocks, notice that strength and speed are indeed important, but are only small parts of the whole performance.Especially in grassroots soccer, it can be quite difficult to incorporate these areas into the already scarce training plan. In general, the less time available, the more soccer-specific skills should be trained. More exercises with the ball, with opponents and shots. The training of the conditional skills should be a focus especially in the preparatory period. Looking at Figure 1 "training sessions in hours per week" (from Gonzales 2007) the division of conditional training for the Bundesliga teams can be seen. In addition to the main focus of "endurance" is the training of strength and sprint ability, particularly aimed to develop these facets during the preparation period. As the season begins with the competition period, exercises in this area are mainly focusing on the preservation of performance capacity. On average in Bundesliga teams, two hours a week during the preparatory period, and one hour per week during the competition phase are invested in the training of strength and sprint ability.
For training in the grassroots sector the selection of the training program should depend primarily on the time available. The individual performance of the players, meaning the strengths and weaknesses, but also the available training opportunities should impact the amount of strength and speed training. If opportunities are given players over 16 years should start with targeted strength training, with a slowly increasing exposure to weight training. This training should, if possible, take place twice a week.
For players under 16 years of age training with their own weight and a partner is absolutely sufficient. Excessive weight training at an early age can jeopardize growth and development of athletes, as it may cause epiphyseal injuries and other negative side effects. Alternatives for sprint training with partner resistance runs can be uphill and downhill or also with Sprint Sleds.
Both the strength and the sprint training takes place during the preparation period, where the development of these skills is in focus. In order to achieve this successfully at this stage it is recommended to use circuit training with a focus on strength and sprint training. The pyramid training (see Figure 2) is a special method of strength training and has the advantage that it is very versatile while requiring a low expenditure of time. Muscular endurance, hypertrophy and maximum strength, as the most important skills, are covered by this method. A pyramid workout usually includes 3-5 sets per exercise, which start at low intensity with high reps of 12-15 repetitions per set.
The intensity increases with each set, where the number of repetitions decreases. With the last set of the exercise intensity at 3-5 reps is the highest. Between each set a two-minute break is advisable. A workout should consist of a maximum of 5-6 exercises and be reduced after the first 5 weeks of preparation period from two to one unit per week. With the start of the competition phase, the targeted strength training should give way to a classic circuit training with mostly dead weight exercises because now the force is on the training goal.
The sprint training should also be focused similarly. Exercising in the preparation period should include sprints and jump combinations over various distances. Right here training of soccer specific techniques including ball can already be combined with conditional training. There is usually sprint training from 6-10 total sets of various distances where each set includes 8-10 reps. Typically, the intensity and distance at the beginning is less and is increased towards the end of the training session.
Excessive weight training at an early age can jeopardize growth and development of athletes
In terms of strength and sprint training a motion analysis as a basis for the exercise selection can be crucial. It is based on this philosophy of the so-called "functional training". Inaugural sprint and sprint combinations should include soccer-specific movements and also incorporate quick direction changes. For strength training it is essential to think about which muscle groups are required to execute the movement. For example in order to improve a players’ throw-in, it has to be focused on the explosive strength of the triceps, chest, back muscles as well as the straight and oblique abdominal muscles. When it comes to the part of preserving power and the circuit training, it is suitable to use stabilization training in different variations. Apart from training the “big” muscles, this kind of training also includes the inner layers of the muscles. The objectives of the stabilization training are mainly safe movement execution, injury and fatigue prevention, and rehabilitation after injury.
So for the time being we finish our topic on "soccer strength and sprint training" with a nice exercisethat improves your sprinting. The next and last part of our series will focus on supporting the coordination abilities of soccer players.
Recommended reading on "strength and sprint training in soccer":
Mark Verstegen – Core Performance (2011, Riva)
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