| In soccer today players are looking to get, or their | | | | Just by building base strength he will improve his |
| parents are looking for them to get that edge on | | | | speed and lay the foundation for fast twitch muscle |
| speed on the field. Regardless if it is national, state | | | | growth. |
| provincial or regional level, speed is a highly desired | | | | This same example could be for a female soccer |
| quality by many coaches for their players to have. It | | | | player as well. |
| does not matter if you are from England, Canada, | | | | The key here is to build a solid strength base first |
| France, Germany, Italy or Australia, speed with the | | | | with proper technique. Any player can increase speed |
| ball, speed with out the ball and speed of thought will | | | | in two to three weeks, the key is maintain and |
| win more soccer games. | | | | improve on it over time. |
| Unfortunately in the mix of this is the desire for a | | | | I have witnessed many players when they were 14, |
| quick fix to improve the function of "fast twitch" | | | | slow as molasses, improve their speed over time to |
| muscle. In other words there is a hunt to find that 4 | | | | become stronger, faster and bigger than many of |
| week "speed training" program. | | | | their teammates who relied just on "speed", three to |
| First it is important to understand the role of fast | | | | four years down line, move on to provincial, national |
| twitch muscle. The simplest example is to look at | | | | and scholarship opportunities. |
| sprinters. Most sprinters have well developed glute | | | | As previously mentioned any player can improve |
| muscles (buttocks) and quadriceps (thigh muscles.). | | | | speed in four to six weeks. This is natural in any |
| Sprinters have highly developed fast twitch muscles. | | | | strength and conditioning or "speed" program. This |
| They sprint for distances of 40 -100 metres and rest. | | | | occurs because there are more nerves firing to get |
| These athletes focus on purely building strength and | | | | the muscle to contract. After that point the increase |
| power in the weight room and sprints and jumps on | | | | will be minimal unless there has been development of |
| the track. | | | | muscle size and base strength. |
| However, developing speed in soccer is different for | | | | Perhaps the best way to look at improving speed is |
| a couple of reasons: | | | | to look at steps we take as humans. We crawl |
| 1. Soccer is a multi-directional sport. | | | | before we walk and we walk before we jog and we |
| 2. Soccer is played for 45 to 90 minutes depending | | | | jog before we run. |
| on the age of the player. | | | | Any player that is looking to increase speed and build |
| 3. Soccer players need to learn how to stop -start | | | | fast twitch muscle fiber needs to first develop a solid |
| and change direction at speed. | | | | strength base, then power. Deceleration, core |
| If players just focus on developing speed with out | | | | strength and single leg strength need to part of this |
| learning how to decelerate and change direction or | | | | program as well. If you focus too much on the |
| build stamina they will end up with a hamstring pull, | | | | increase of forward running speed deceleration and |
| quad pull or worse case scenario blow out there | | | | change of direction suffer. |
| knee. Unfortunately I have had to deal with this more | | | | Going back to our example of our young 14 year old |
| times than I've wanted to in a clinical setting because | | | | male soccer players, you must remember they are |
| of unbalanced speed training programs. | | | | 14 and have to think of their long term development. |
| Soccer players need to focus on a well balanced | | | | You must have the foundation first otherwise injury |
| program. This includes speed development and | | | | may occur and development will be poor. |
| recovery. If a player solely focuses on speed they | | | | It is important to keep in mind that soccer players |
| will not have the stamina or strength to last an entire | | | | must develop base strength first to increase speed. |
| game, stop suddenly and change direction and | | | | This happens naturally. Sure there are many drills and |
| prevent injury. | | | | techniques to increase speed; however if the |
| For example, take two 14 year old male soccer | | | | strength is not there speed will not increase. Many |
| players who compete at a provincial or state level. | | | | times just by having your son or daughter doing |
| Player A just focuses on building speed and player B | | | | basic strength exercises like the squat and lunge, will |
| focuses on athletic development. | | | | increase their peed on the soccer field naturally. |
| Player A only does "speed" exercises and player B | | | | In summary when you go to look for a soccer speed |
| does a balanced program. Here is what happens after | | | | training program it should have some the following |
| 4 weeks, 8 weeks and 16 weeks. | | | | components in it: |
| After 4 weeks player A is faster than player B | | | | -progressive base strength development |
| because he focused on getting faster as compared | | | | -squats or deadlifts |
| to player B who is building base strength and single | | | | -single leg squats |
| leg stability (important for deceleration). | | | | -rear elevated split squats |
| After 8 weeks player A is just a bit faster than | | | | -progressive explosive exercises |
| player B. | | | | -deceleration |
| After 16 weeks player B is just as fast as or faster | | | | -integrated plyometric (jump training program) |
| than player A and is able to stop, start and change | | | | -interval conditioning runs/sprints |
| direction more efficiently than player A. | | | | -core strength |
| A 14 year old male soccer player is going through | | | | Hope this helps in your search for fast twitch muscle |
| puberty and there are many changes to his body. | | | | development and increase speed on the soccer field. |