Speed in football PART 2

You don't know "Quality in the football part 1"?

Here is the contribution: Speed in football Part 1

The largest Improving sprint performance the Mixing of various methods achieved:

1.Sprinting

2.Plyometric training (force development direction = decisive)

- Horizontal = start

- Broad Jumps, Power Skip for Distance, Single Leg Hops

3.Vertical = Top Speed

- Pogo Jumps, Drop Jumps, Continuous Hurdle Jumps

4.Craft training

- Heavy strength training (aka. max. strength training)

- Ballistic training (aka. Power Training) = moderate weight & speed-oriented

The biggest sprint stimulus is sprinting itself!

NCM: Non Counter Movement

What??

- First steps of the sprint

Main objectives the start training

- Improving the repulsion force of the first steps of a sprint

- Improving the power development of the first steps of a sprint

How Do I train my appearance?

- The Sprint

- Increase of max. force

- Improving horizontal force development

Why? Do I need a good start in football?

Studies have shown that Sprint stretching a footballer Short are. Footballers often sprint only routes from 0-10 m. It happens that more than 10m are required by a footballer sprinting. Example: During the changeover phase from attack to defense or if there is plenty of space behind the chain.

Conclusion

There are different ways to train the appearance. The most important method is still sprinting itself. You can do what you train! (SAID PRINCIPLE). And if you want to improve your start, you need to sprint short distances with maximum intention & intensity. In summary, you can note the following 3 points you can apply in your start training.

Basic rule: More power should be generated with every single step than many small powerless steps.

1. Improvements of maximum horizontal power for entry = Improving horizontal force development + improvement horizontal speed development.
2. It is recommended to select exercises that dominance (Force speed curve) are (e.g. maximum power and power training). It can depend on what stage you are in and what you need individually to improve your appearance.
3. The training should horizontal & vertical power exercises contain.

Top Speed

CM: Counter Movement; CON: Continuous

What??

- Maximum final speed

Main objectives the top speed training

- Improving the top speed

- Improving Speed Reserve / Repeated Sprint Ability (RSA)

- Reduction of risk of injury

How do I train Top Speed?

- The Sprint

- Improving vertical force development

Why? do I need top speed in football?

Most sprints in football are submaximal. This means that footballers do not come to the maximum final speed at any sprint. Nevertheless, the training of the top feed is useful.

When the top speed is improved, the submaximum football matches become less strenuous. An investigation has shown that a high speed reserve correlates with improved sprint times.

On the other hand, the maximum sprinting in the top speed range serves Reduction of the risk of injury of the rear thigh muscle (aka. Hamstrings). Hamstring muscle injuries are among the most common contactless injuries in football. Instead of a strict avoidance of maximum sprinting, the maximum sprinting must be implemented in a well planned weekly plan.

Speed reserve

If, for example, the game Average speed of 22 km/h, and we have 2 players (players 1 Top Speed = 25 km/h & players 2 Top Speed = 30 km/h). Which of the two will find the submaximum average game speed for less exhausting? For this reason, the faster player can perform the submaximum performance more often (aka. Repeated Sprint Ability)

Knowledge Sprinten 101

Standing in football fast movements, change of direction and high requirements for the neuromuscular system on the agenda. Rapid action and speed is the quintessence in football. Footballers can reach 85-94% of their maximum speed during the game. Regular sprinting is a suitable method to reduce the risk of injury of the lower extremity and to improve the physical capacity (aka. Performance = better sprint performance). Maximum sprinting is an exercise that generates a very high activation and a very fast contraction speed of the Hamstrings and no force exercise of the world, could replace sprinting.

Conclusion

- The best stimulus for the Hamstrings is sprinting itself.

- Regular sprinting (all 7-10 days Attention: Note the schedule).

- Reduction of Hamstring injuries.

- The most specific basic football action (Verheijen Footbal Action Theory) is sprinting itself.

- Together with an eccentric training for the hamstrings (e.g. with the Nordic Hamstring Exercise exercise), the susceptibility of a hamstring injury can be significantly reduced.

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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

Source:

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