Speed in football Part 1

Nevertheless, it is important to mention that sprinting an integral part of football actions is (communication, decision making, execution of the decision [Verheijen Football Action Theory]). This means that the football action is still more important than sprinting itself. Because there is a difference between a football sprint and a sprint from athletics.

Football vs. Athletics

In athletics (e.g. 100m sprint), sprinting, objectively seen, is the physical quality that is most important and ultimately is measured. In football, on the other hand, the goal is at least a goal more to shoot than the opponent. Sprinting is only means for the purpose. On the basis of the following 4 coaching points (space & time characteristics), how the football action can in principle be considered objective, I would like to represent the difference between a football sprint and an athletic sprint. The biggest difference is that the footballer does not only perform football actions once, but performs as often as possible and as long as possible. That's right. Football fitness! Local football matches and for a longer period. If the footballer creates this at a higher pace and for 90 minutes, one speaks of a good football fitness.

Footballers should not only be fast, but also have the right timing.

Why Benefits with him, to sprint regularly and to complete an adequate sprint training follows.

The linear sprint is distinguished between the sprint approach (linear & multidirectional) & the maximum speed. Both have to be trained differently & both are important in football. In addition, the multidirectional movement behavior is added in football. Continuous approaches with change of direction, slow down, speed up, run sideways and backwards. Linear & multidirectional should also be trained. Running in football is complex as Footballers constantly respond to change of direction & change of pace have to. The length of most sprints is 30 m & of which almost half are between 0-10 m1. The appearance seems to be an important component in football. In exceptional cases, the sprint length is also more than 30 m. This depends on the game position & the tactical orientation of the team with & against the ball1. A footballer must not only be fast, but also be fast at the right momentn. Speed is also a complex term. The speed of action is also part of speed. This type of speed should be trained in football situations to find a targeted solution even under pressure in the football environment.

In this post, the focus is placed on the start and the maximum speed. If you want to read more about the change of direction and the difference between Change of Direction Speed and Agility, go to the post "Quality in Football - Change of Direction Speed & Agility".

Because if you want to get faster, you have to move quickly (sprint). Without a ball it goes faster than with a ball. For this reason, a speed training without a ball should take place. Another way to train speed is to design speed training with a football target (1. maximum highly explosive action 2. Even though the appearance seems more important, it is still important to sprint maximum.

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Here you can find our free software: https://tms.sportsense.at/

With this software you can collect and evaluate data from your players.

The above table illustrates the difference between linear & multidirectional sprint actions. Both directions of movement should be trained. Because players should be prepared for the “worst case” (the most physically demanding game situation).

Be prepared for the worst, then you are prepared.

As a basic rule: The goal should be to produce more force in the ground to reach more distance with each step instead of putting many small powerless steps into the ground5! The key factor during the start is the horizontal force development relative to the body weight!

Biomechanics

The Sprint speed is the product of 2 components:

1. Step length (Removed distance during each step)
2. Step frequency (number of steps)
   
   

Biomechanics Start 101

- Knee and hip joints are more diffracted when starting.

- At the beginning, ankle joints are in a Dorsalextension (toes attracted & laces show to the sky)

- Upon arrival, the upper body is leaned forward + upper body & shin legs have a positive angle to the ground (aka. positve shin angle)

- At the start, the ground contact time is longer, the steps are more powerful & the horizontal force development is more important8 & 9.

- When you start, the concentric muscle action is important => Concentration exercises => better transfer to start

- The appearance is a very force-dependent movement

• • Longer ground contact = More time to produce force
  • More leg force = can lead to a better start10
  • Muscle Activation Pattern from Start & Force Exercises (e.g. Squat) = very specific
    • Quadrizeps, Hamstrings & Waden = Main muscles for power production when starting

Biomechanics Top Speed 101

- At Top Speed, the knee and hip joints are less flexed

- Also at the top speed are the ankles in a Dorsalextension

- At the top speed, the upper body is in an upright position (aka. upright posture)

- At the top speed, the ground contact times are shorter9

- At the top speed, the concentric & eccentric muscle orientation is active & a high participation of the elongation shortening cycle (DVZ) is involved

- At the top speed very high forces act on the body

• • DVZ very important as muscle tendon interaction (English: Muscle Tendon Unit Stiffness) correlates with good sprint performance12
    • Meaning: The stiffer (aka. Stiffness) the tendon, the more efficient the force can be transferred from the producing muscle to the ground and back again.
    • Example: A rigid/fixed Achilles tendon will have less energy loss between Wade & Foot when entering the ground
      
      

Also read: Speed in football Part 2

with further training recommendations!

You want to sustainably reduce injuries to your players? Then use our free software for optimal loading and training control:

Here you can find our free software: https://tms.sportsense.at/

With this software you can collect and evaluate data from your players.

About the author Josua Skratek

Josua Skratek is Athletics & Rehatrainer at DSC Arminia Bielefeld. He is principally responsible for the U14-U16 teams. The focus of his work is the optimization of physical performance in the context of football. The studied sports scientist (M. A. Sportwissenschaft) is also responsible for the rehabilitation of injured players and the reintegration into team training.

LinkedIn: Joshua Skratek

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