The Animal Within. Player Education

Get Your Free Football E-Book This e-mail address isare solely down to the luck of the genetic draw!So
being protected from spam bots, you needhow does a player (or a team) become quick? It
JavaScript enabled to view it here.takes a combined training approach. And the first
type of soccer speed training that will make a
- The animal within. Player Education© significant difference is something we've already
By Sergio Garcia, Director of Australian Footballcovered...Strength & Power TrainingWhat
Players.  determines running speed? It's not just the ability to
- The animal within. Player Education© hopes tomove your legs rapidly. While this is important, the
assist young players build and succeed in all aspectsgreater the force you can apply with each ground
of their game. This e-book is intended as a guidecontact, the quicker you can propel yourself. Of
only. Many styles of coaching and training are utilizedcourse, it doesn't matter how much force you can
in this book. Some are taken from professionalapply if you can't apply it rapidly. So the ability to run
player's preferences, others from lessons taught byfast is really a combination of strength and speed...
the Football Federation of Australia, some fromalso known as explosive power!A phase of maximal
professional fitness experts and some from personalstrength training will increase the amount of force
experience. Few players (and coaches) outside of thethat a player can apply. That's the first half of the
professional game fully appreciate the impact thatequation taken care of. A subsequent phase of ply
proper conditioning can have on performance. Theremetric training conditions the body to apply that
is quite rightly a heavy emphasis on technique andforce very rapidly... the result is power development
skill development at every level of the game, but skilland a faster player!But remember, there are other
can only be applied within the limits of player'selements to speed aside from the ability to run
physical capacity. We've all seen those players whoquickly...Speed, Agility & Quickness TrainingSpeed
lack good technique yet still prove to be deadlyor sprint training will further help to improve you
effective. Often their speed and power is enough tospeed off the mark, acceleration and power.Agility
outshine opponents and team mates who posse'straining allows you to change direction without the
significantly greater talent. There is no substitute forloss of balance, strength, and speed or body
correct technique. But the greater a player'scontrol.Quickness training will help to improve your
soccer-specific fitness, the higher the level they canfoot speed and co-ordination.In reality there is a lot
apply what skill they do have.In small-size sections,of overlap between these three types of training.
this e-book covers the most important elements ofFrom a practical point of view they can all be
fitness in the game of soccer. Starting withcombined into one session using just a handful of
endurance training, it progresses through strength,drills.Sample Sprint Training Drill - Hollow Sprints
power and speed training as well as testing soccerSprint for 30 meters/yards, jog for 30 meters/yards,
fitness and proper nutrition.Enjoy the e-book and ifsprint for 30meters/yards, and jog for 30meters
you have any questions please use the contact formyards. Walk slowly back to the start and repeat.
. Sample Agility Training Drill - Follow the LeaderMark
- Part 1 - Soccer Endurance Training Elite soccerout an area about 10 meters/yards by 10 meters
player's posse's excellent endurance. Typical valuesyards. In pairs, one player runs randomly within the
for VO2max (the technical term for an individual'smarked area. The other player must follow
aerobic power) range between 55 and 70ml/kg/min.maintaining no more the 2 meters/yards distance.
To give these figures some context, young, inactiveThe leader should be changing direction and pace
individuals will typical have a VO2max of 40-50ml/kgconstantly. Two sets of pairs can be added to the
min. How important is soccer endurancearea so players must be conscious of what's around
training?Studies have shown that the greater athem also.Sample Quickness Training Drill - Ladder
player's aerobic capacity, the more ground theyRunsAgility ladders are excellent for improving foot
cover during a typical game. Additionally, improvedspeed, co-ordination and overall quickness. They can
endurance also increases the number of sprintscost anywhere from $30 for shorter ladders to over
completed in a game. In one study, by improving the$100 for more elaborate designs. An alternative is to
VO2max of youth soccer players by 11% over an 8either make your own with some white parcel string
week period, a 20% increase in total distanceand a few soccer net pegs (make sure the pegs are
covered during competitive match play was seen,pushed flush into the ground). There are lots of
along with a 23% increase in involvement with thevariations you can use and you can easily make up
ball and a 100% increase in the number of sprintsyour own foot combinations. You can see an
performed by each player!Soccer endurance trainingexample to the right.Soccer Speed Training For Junior
falls into one of 2 categories: AEROBIC endurancePlayersIntense strength and power training is not
conditioning & ANAEROBIC endurancesuitable for young soccer players. Neither is intense
conditioning Aerobic Endurance TrainingAerobicsprint training. But that doesn't mean a junior player
endurance training improves the body's ability tocan't improve their speed on the pitch...The best way
deliver and use oxygen. It will allow players to sustainto help a young player become quick is to make use
an overall higher rate of work during the ninetyof drills that will improve their ability to co-ordinate
minutes. They will also recover more quickly aftertheir limbs and move them more rapidly. There are a
repeated sprints and high intensity periods of play.number of drills that will help to do this and they can
Sample Aerobic Endurance Drilleasily be incorporated into an obstacle course or
This drill is based on fartlek training, which is moregame situation that will make them both fun and
specific to soccer and less monotonous than runningrewarding.Soccer Speed Training For Youth PlayersAs
laps of a soccer pitch: Warm up with a steady jogplayers mature all-out speed and sprint drills can be
for 10 minutes Run hard for 3 minutes, jog slowly foradded to their soccer speed program. It's impossible
1 minute Repeat 6-8 times Cool down at a steadyto tell how fast or slow a player will be until after
pace for 10 minutes ANaerobic Endurancepuberty. So if a player is very slow as a child that
TrainingAnaerobic endurance training will help playersdoesn't necessarily mean they will slow in adulthood.In
to recover more quickly from successive bursts ofyounger players it's also important to develop speed
high intensity exercise. It is not uncommon for aand co-ordination in the upper body. While this may
player to have to sprint 20-30yards in order tonot seem specific to soccer, it will help with sprinting
defend an attack only, to turn and sprint in theability and allows players develop overall athleticism.
opposite direction when counter-attacking. SoccerIt's also a good idea at this stage to teach players
can be classed as high-intensity, intermittent exercise.correct running and sprinting mechanics which will
Successive sprints or high intensity work bouts, withhopefully become habit when they reach full
little rest in between, quickly leads to an accumulationmaturity.Soccer Speed Training For Mature PlayersAs
of lactic acid. When the muscles and blood becomementioned earlier, physically mature players should be
acidic, their function is severely hampered. The playerfollowing a strength and power training program. This
must slow down to recover and the last thing theyin itself will enhance their speed and agility.
want in this scenario is to receive the ball!WithAdditionally, speed and agility sessions should be
anaerobic endurance training, the ability to tolerateadded to the overall coaching program towards the
lactic acid is increased. In other words, it takes longerend of the pre-season. Speed can easily be
for lactic acid to accumulate in the blood and musclesmaintained with just one session a week during the
and when it does, it can be cleared more rapidlyin-season. 
allowing recovery to be that much quicker.Sample- Part 4 - Soccer stretching & Warming
ANaerobic Endurance DrillSet out 5 cones 10 metersUp  Stretching for soccer has to be the most
yard apart. Starting on cone 1, jog to cone 4 thenundervalued of all the components of fitness.Not only
immediately sprint to cone 5. Turn and jog to cone 3can it help to reduce the risk of injury, good flexibility
and then sprint to cone 1. Turn and jog to cone 2also improves athletic and technical performance.
and sprint to cone 5. Finally, turn immediately andMuscles can apply force over a greater range of
sprint to cone 1. Rest for 60 seconds and repeat 3-5motion which in turn increases speed and power.
times. This is one set. Complete 2-3 sets. SoccerRebound movements such as kicking and jumping
Endurance Training for Junior PlayersPlayers that havecan become more explosive and a greater range of
not yet reached, or who are in the early stages ofmotion helps players reach further for the ball.There
puberty should only complete aerobic enduranceare three main types of stretching:1. Dynamic soccer
training. Intense, anaerobic drills are too demanding onstretching - often used at the beginning of a warm
young players, who have a limited capacity toup. Making circles with the arms to loosen the
produce and tolerate lactic acid.In very young playersshoulders, twisting from side to side and swing each
(i.e. 6 - 10) endurance "drills" should be avoidedleg as if to kick a ball is all good examples.2. Ballistic
altogether. Instead the conditioning effect shouldsoccer stretching - bouncing or 'jerky' movements
come from endurance-based games that can easilythat use your bodyweight to increase the stretch.
be incorporated into a coaching session. SoccerBending over and bouncing to touch your toes is a
Endurance Training For Youth PlayersAs youngclassic example. Avoid ballistic stretching. There are
soccer players mature, they are naturally able tosafer and equally as effective ways to improve
cope with more demanding training. Aerobic versusrange of motion.3. Static soccer stretching - muscles
anaerobic conditioning should still be emphasized,are stretched without moving the limb or joint itself.
however some more demanding interval training drillsA good example of a static stretch is the traditional
can be added into a players program.Interval trainingquad stretch where, standing on one leg, you grab
simply refers to breaking a low intensity drill up intoyour ankle and pull your heel into your backside.From
several shorter intervals. Because a rest period isthese 3 types of stretching, dynamic stretching is
allowed between each interval, the overall intensityrecommended prior to a game or training session.
can increase. When you think about it, this is a lot likeDynamic stretching helps to reduce tightness which is
the nature of a soccer game.Soccer Enduranceassociated with muscles tears. Avoid static stretching
Training For Mature PlayersWhen players maturebefore a game as this may actually reduce strength
physically (usually between ages 16 - 21), their soccerand power performance and has not been shown to
endurance plan should be tailored to meet the preciseprevent injury.Dynamic stretching, while useful before
demands of the game. Players should be completinga game is not particularly effective at increasing a
much more interval training than steady-pacedplayer's range of motion long term. In order to
continuous training. They should also incorporate lotsincrease flexibility, static stretching is more useful and
of anaerobic endurance drills to help them toleratestatic stretches should be completed when fully
the build up of lactic acid.At this level, endurancewarm - at the end of a training session or game is
training should also be periodized. That simply meansideal.Soccer Stretching GuidelinesEach stretch should
that over the course of a season there will bebe held for 20-30 seconds and should be repeated at
specific periods where aerobic endurance conditioningleast twice (preferably three times). So for example,
is emphasized, specific periods when anaerobicyou wouldn't perform a calf stretch, then a hamstring
endurance conditioning is emphasized and periods ofstretch then a quad stretch etc., and then repeat the
structured rest and recovery.whole routine. Instead you would perform 3 calf
-  Part 2 - Strength Training For Soccer Soccerstretches, then 3 hamstring stretches and so on.Here
players require strength in both the lower and upperare some other general, but important guidelines to
body. Nearly every movement in the game frombear in mind before you start your soccer stretching
kicking, to tackling, to twisting and turning, sprintingroutine...Do NOT hold a stretch that is in anyway
and heading, requires a good foundation of strengthpainful. It should feel tight and that tightness should
and power.However, strength training for sport isdiminish as you hold the stretch. Breathe! Avoid
very different from simply lifting weights and tryingbreathing holding as you stretch as this can raise
to lift more and more each session. The bodybuildingblood pressure and leave you feeling dizzy. For
mentality still predominates in soccer strength trainingoptimal results try to stretch every day or at least
routines but it's important to remember that for3-4 times a week Makes sure your body in
most players, simply adding muscle size and bulk, orcompletely warm before you start. Either do 5-10mins
even pure strength, is not what they require to playof light aerobic exercise or do your stretches at the
soccer successfully.There are essentially FOURend of a training session. Hold each stretch for 20-30
distinct types of strength training for soccer. Eachseconds. "Shake out" the limb and joint and repeat
one has its place and don't worry... they are not allfor a total of 2 to 3 sets. Don't expect results
completed at the same time! In fact, in older players,overnight. It can take up to 6 weeks to see
the most effective strength training plan is designedmeasurable improvements. Be persistent - they will
so that one form of strength training builds oncome. Finally, consider testing yourself prior to
another over the course of a season. Let's look atstarting a soccer stretching program then again after
each in a little more detail...Basic Strength Training for6 weeks. Soccer Stretching For Junior PlayersWhile
SoccerBasic strength training is designed to build ayoung soccer players are naturally flexible, stretching
solid and balanced foundation. It prepares the joints,should not be ignored. Stretches can be added as
muscles, ligaments and tendons for more intensepart of a cool down after a game or training session
work later on in the training plan. It is designed toand even between drills during a coaching session.
strengthen underused stabilizer muscles and toYoung children should be watched carefully so that
balance the right and left side of the body. Soccer,they don't try to compete with one another to see
like any sport, tends to place uneven demands onwho can stretch the furthest. Also, they should hold
various muscles leaving some overdeveloped andtheir stretches for a shorter period of time (5 - 10
some neglected. Overly strong quadriceps is a classicseconds). Soccer Stretching For Youth PlayersYouth
example, placing the hamstrings under an unevenplayers are prone to overuse injuries and growing
amount of stress.Maximal Strength Training forpains. Very often these occur because bones grow
SoccerOnce a solid base has been built, and musclefaster than muscles develop (Osgood Schlatter
balance is restored, more intense training can bedisease is a case in point).A good soccer stretching
completed in order to develop a player's maximumprogram is crucial to help offset these problems and
strength.Maximal strength and muscle size or bulk isyouth players should try to stretch daily if possible.
NOT the same thing. Bodybuilders train for muscleThey should hold stretches between 10 and 20
size - known as hypertrophy training. A bodybuilderseconds. Soccer Stretching For Mature PlayersOlder
may look very strong, and they are, but theirplayers should stretch at least 3 times per week -
strength is not proportionate to their huge size. Inideally after training sessions and a game. They can
order to train for maximal strength, very heavyincorporate advanced forms of stretching such as
weights are used for a small number of repetitions.PHF (proprioceptive neuromuscular facilitation) which
This limits the amount of muscle bulk that iswill help to further increase range of motion.
developed but adapts the neuromuscular system soStretches should be held for up to 30
the greatest amount of force can be applied.Theseconds.Warming UpEvery player and coach
main goal here is to develop as much strength asappreciates the value of warming up. By increasing
possible so that it can be converted into a high levelblood flow to the muscles and raising body
of explosive power and muscular endurance.Explosivetemperature it helps to reduce muscle stiffness -
Power Training for SoccerPower is the ability of thewhich is thought to be directly related to injury such
neuromuscular system to produce the greatestas strains.Here are the key benefits of warming
amount of force in the least amount of time. Aup:Muscles can contract and relax more rapidly when
soccer player can be very strong but unable to applythey are warm Muscle tightness can be reduced
that strength rapidly, so their explosive power isleading to greater economy of movement At higher
limited.One way to develop power is through a formbody temperatures, muscles are more able to take
of training called ply metrics. A muscle that isup and utilize oxygen It can prevent muscle strains
stretched before it contracts will contract morethat are more likely to occur in cold, rigid muscles A
forcefully and rapidly (like an elastic band). This isspecific warm up can help the body to recruit motor
essentially what plyometric exercises do - theyunits more rapidly for all-out activity like sprinting and
stretch muscles rapidly and then immediately demandjumping As mentioned above, stretching plays an
a powerful contraction. It's easier to imagine with aimportant part of the warm up - but only dynamic
practical example:Imagine the jumping movement tostretches are recommended. Static stretching prior to
win a header...The very first phase of this movementa game or training session can hinder performance
has to be a downward thrust. If you try jumping offand is not as likely to reduce the risk of injury.A good
the ground without first bending your knees, youwarm up routine is limited only by the coach or
can't even leave the ground. As you "dip" down justplayer's imagination. However, there are a few
before a standing jump you are stretching musclegeneral guidelines that will help to make the warm up
groups like the quadriceps and hip extensors. Thesemore effectiveThe routine should start light and
are the muscles that will contract very forcefully agradually increase to near-competitive intensity at the
split second later to produce the jump.The shorterend. Start with general activities that involve large
and more rapid this downward movement ormuscle groups. Examples include light jogging (with or
pre-stretching action is, the more forcefully thosewithout a ball) or skipping followed by some dynamic
muscle groups can contract... and the higher you willstretches. It's important you avoid sharp, explosive
jump!There are many types of ply metric exercises.movements like kicking or sprinting or any activities
Lower body ply metric exercises have also beenthat might cause over-stretching.Towards the end of
called jump training and one of the simplest drills isthe routine, drills that replicate the time pressures in a
very similar to the game hopscotch. Here's a goodgame will help to increase reaction time and speed of
soccer-specific drill below:Muscular Endurance Trainingthought. It's often a good idea to end the warm up
for SoccerTraining for muscular endurancewith conditioned games in restricted spaces. The
incorporates lighter weights and more repetitions. Oneintensity should be similar to a competitive match
of the best formats is circuit training where several(apart from tackling!) with players focusing on sharp,
exercise stations are performed consecutively. Manyquick movements.
of the exercises can be performed with little or no- Part 5 - Soccer Nutrition In soccer, or any sport for
equipment such as push-ups, step ups, burpees,that matter, proper nutrition is always
squat thrusts, walking lunges, bench dips, crunchesundervalued.Players and coaches alike assume that
and so on.Ideally, exercises should stress the samediet only becomes a factor at the highest level of
muscles in a similar way as a competitive soccerthe game -- that extra edge where the tiniest
game would. For example, using high box step upsadvantage can mean the difference between winning
rather than lying leg presses for the leg muscles, isand losing.Not so!Nutrition makes a significant
more specific to soccer.Here's another example...difference -- at all levels and ages!Eating and drinking
squat jumps are a classic circuit training exercise thatincorrectly before a game for example, can cause a
build strength in the lower body. Having a partnersudden rise in insulin, followed by a sharp drop in
throw a ball in the air to head is one way to makeblood sugar. The result is lethargy and jelly-like legs.
the drill more soccer specific. Another adaptation is toAnother example...Eat too close to kick off and it can
have a partner play a ball along the deck for you toleave feeling sick and nauseous. Why? When food is
pass back on every landing.Now let's move on toin your stomach, it becomes your body's highest
strength conditioning for the various age groups...priority...Blood is directed to the digestive system in
Soccer Strength Training for Junior PlayersThere is noorder to process the meal quickly before the food
reason why pre-pubescent players (as young as agehas chance to spoil and ferment. When you exercise
8) cannot take part in resistance training activities.Inheavily, blood is shunted away from major organs
fact, the American College of Sports Medicine(and the digestive system) in order to supply working
(ASCM) suggests that if children are ready formuscles with their increased demand for oxygen. A
organized sport, they are ready for some form offeeling nausea is the body's way of limiting exercise
strength training. There are some scare storiesso that blood can be directed once again to the
regarding strength training in children, such as stunteddigestive system. Ignore it, or push too hard and the
growth and deformed limbs. However, whenonly option left are to physically expel the food from
completed correctly, under proper supervision, ayour system!Ideally then, you should eat a suitable
junior resistance training plan can actually help tomeal 3 hours before kick off. More than 3 hours and
prevent injuries that can occur in contact games likeyou could go into the game feeling famished and
soccer.Here are some important strength trainingweak from low blood sugar. Any sooner and you run
guidelines for young soccer players: Players who arethe risk of feeling sick.Following a game is a different
not physically mature should NEVER lift heavystory however. You want to eat as soon as possible
weights. They should NOT attempt to see howto replenish carbohydrate stores. Having snacks to
much weight they can lift. Young players should behand is a useful strategy rather than waiting until you
supervised at all times with at least one competentget home for a big meal. You have a "window" -- a
instructor for every 10 players. Players must be givenperiod of time after exercise when it's best to
chance to master correct technique with noreplenish your energy stores. Beyond this window it
resistance before resistance is gradually added.becomes much more difficult to replace carbohydrate
Exercises that use bodyweight and light medicine ballsstores and can take up to 2-3 days. No good if you
are more suitable than free weights and machines.are playing or training a day or two later.What about
Most resistance machines are not designed for thedrinking and optimal hydrationThere are several
length of children's limbs and should be avoided.different types of sports drinks: Hypotonic  -
Soccer Strength Training For Youth PlayersAs playersIsotonic  - Hypertonic  - For now, isotonic drinks are
reach puberty they naturally grow in strengthbest before a game (but not to close to kick off)
(particularly males). However, bones are still growingand hypertonic drinks are best after a game.
and the end plates are still susceptible toHypotonic drinks are useful during hot weather
damage.Even players who seem to have maturedconditions when the most important factor is
early should NOT lift heavy weights (i.e. a weight thatdehydration.Of course eating before and after a
cannot be lifted at least 10 times). The progressiongame is only one aspect of nutrition. What you eat
from bodyweight exercises to free weights andon a day-to-day, meal-to-meal basis is equally as
machines should be gradual and based on a player'simportant.If you play soccer competitively you may
own development. Because players grow rapidlybe training and playing 3-4 times a week or more.
during puberty, it's important that a soccer strengthThis increases your demand for energy and possibly
training program helps to balance muscle groups.some vitamins and minerals, so it's important you eat
Bones usually grow faster than muscles develop,more to meet these increased demands. But eating
which can often lead to overuse injuries such Osgoodanything and everything is not a wise move...Soccer
Schlatter disease. A combination of strength andplayers tend to be quite lean because the sport is so
flexibility exercises can help to reduce the incidencephysically demanding. Sometimes players and coaches
and severity of these.Soccer Strength for Maturebelieve that this allows them to eat all manner of
PlayersOnce players have matured fully, soccerjunk food without consequence.While weight gain
strength training can become much more structuredmay not become a problem, your overall health and
and soccer-specific.During the off or closed season,performance will be adversely affected. Too often,
players should follow a general or basic strength plan.health and fitness is judged by weight. But the old
This will help to rebalance the body after a toughadage "you are what you eat" is as true for soccer
season.During the later stages of the off-season andplayers as it is for everyone else. With proper
the early stages of pre-season, players should switchnutrition every system, organ and cell can function
to a maximal strength program. This can bemore effectively. The net result is greater athletic
converted into power and strength endurance duringpotential.Sports supplements are becoming more and
the latter stages of the pre-season, ready for themore popular amongst soccer players. They promise
first competitive game.the world and often deliver very little. Manufacturers
-  Part 3 - Soccer Speed Training You may hearhave been quick to expand from the bodybuilding
many coaches say that modern day soccer is allmarket, paying well-known sports stars millions to
about speed. Today's players are faster than everendorse their products. But celebrity endorsement
and the game is played at high tempo from start todoes nothing to prove their effectiveness.A few
finish. But what exactly makes a quick player?In asupplements do have a measurable, proven effect
sport like soccer it's not simply the ability to runand can enhance performance. However, substances
fast...Players rarely, if ever get the chance to reachlike anabolic steroids (which is a drug not a
maximum speed in a game. Far more important issupplement), while effective are also dangerous and
acceleration and speed off the mark. A player mayillegal.Coaches and players should be aware of what
be quick over 30-40 yards but lack the skill andsupplements are safe and effective and which aren't.
dexterity to run quickly while in possession of the ball.Beware of researching the internet however. You'll
And then there's speed endurance...Soccer is a highquickly discover one-sided, subjective reviews
intensity intermittent game. Players must makedesigned only to part you from your hard-earned
several strong runs or sprints back-to-back withmoney. Correct nutrition and proper fitness training
minimal rest. Their ability to maintain sharpness andcan have such a dramatic effect on performance
power is a measure of their speed endurance.Howthat NO supplement can come close to matching its
about quickness of feet? Speed of thought andeffect!
reaction time? And don't forget the ability toWe hope you have enjoyed this e-book produced by
decelerate and change direction rapidly. All of theseau, remember you need to Be Seen, to Be
attributes combine to make what we would call aDiscoveredTM.  
quick player. And the good news is that from this list*This is to be used as a guide only. Please consult
of physical attributes most can be improved throughyour Doctor before performing any of these
proper training. Don't let anyone tell you being quickexercises.