How to develop Soccer Players Soccer Speed Mike

How to develop Soccer Players - Soccer Speed Mike Antoniades Performance Coach

§ § § § Mike Antoniades Football Coaching Speed Coaching Sport Dimensions Frappier Acceleration Soccer Speed Workshops University Lectures

Who are You? § § § Football Coaches? Fitness Coaches? Age Groups? Academies? Teams?

Who do we work with? § Professional athletes from football, rugby, track & field: Chelsea FC, Chelsea Academy, Stoke City, Ipswich Town, Crystal Palace, Blackburn, QPR, Wolves, Bath Rugby, WASPS, Harlequins & others § USA, Europe § Recreational Athletes § Non - Athletes

Key factors in developing Soccer Players? § The Optimal training Period – Who, when, why & how § The Neural Stimulus – Training the neuromuscular system § Motor Development – Movement Patterns § Soccer Specific Speed Training – Quality & Technique

Elite level Match Analysis Average During 90 minutes § § Changes of Direction , Km/miles covered - § § § § Time Standing Time Walking forward & backward Time Jumping Time Jogging Low speed running Moderate speed running High speed running Full out Sprinting (% & Distance) - - § PERCENTAGES

Elite level Match Analysis Average During 90 minutes § § § § § 1400 changes of Direction 12 -17 km covered Standing Walking forward & backward Jumping Jogging Low speed running Moderate speed running High speed running Full out Sprinting - 18% - 36% - 2% - 16% - 15% - 10% - 2% - 1%

Mean Time for activities § § § § § Changes of Direction - 1 every 4. 5 sec Standing – 7. 8 Walking forward & backward - 6. 7 Jogging - 3. 5 Jumping - 1. 0 Low speed running - 3. 5 Moderate speed running - 2. 5 High speed running - 2. 1 Full out Sprinting - 2. 0

Optimal Training Period § § § 10, 000 hours or 10 years training Central Nervous System Biomechanical system Boys & Girls – puberty Fast-twitch V slow-twitch

Training the Neuromuscular system § Positive Movement patterns – Motor engrams § § Quality of movement High velocity movements Fatigue of the CNS Muscle imbalances

Quality of Movement § Train the movement not the muscle! § Coach the athlete not the drill!

Soccer Motor Development § § Technique, Speed & Movement Structure of Training Quality & Intensity Research: – 300 Soccer Players – Aged 9 – 21 – 10 years + Slower turning left or right – Between 0. 2 – 0. 65 sec

Soccer Specific Speed § § § Coaches & Conditioning experts Biomechanics of Soccer Reaction times Maximum velocity Four components of Soccer Speed

Speed is a Skill!! § § § Dispel some Myths Not something you are born with? Speed is a skill you can develop – Athletic development – Sport Specific development § Can be taught from the age of 7!

Coaching Soccer Speed § § § Multidirectional, Explosive, Power sport Different biomechanics to Other sports Different components of Soccer speed: – Quickness – Reactive Speed – Active Speed – Complex Speed

Coaching Vs Training § § § Coach to improve! Quality not Quantity! Correct Bad movement. Coaching Attitude Focus on the positive. Know how we learn.

Horizontal & Vertical Training § The Science of Coaching – Follow the science, facts and guidelines § Horizontal Training – – General Conditioning Strength Speed Coordination § The Art of Coaching – Sport Specific i. e. Soccer, knowledge, skill acquisition, § Vertical – Multi-directional, Soccer Speed, Integrated Training – Learning process, Mental Strength

Stages of Learning § § Unconscious Incompetence Conscious Competence Unconscious Competence

Learning Process § § Motor Patterns 400 -500 Hours for Unconscious Comp. Neural Maps Phantom Limb Phenomenon

Coaching Children – U 8 to U 15 § § Children are not mini adults Optimal Age for movement training Coordination & Agility Lactate runs

Long Term Planning § Skill Acquisition Phase – 6 years to 9 years § Fluency Phase – 10 to 14 years § Advanced Development Phase – 14 to 16 years § Mastery Phase – 16 +

Athlete Development § § § § Chronological Age Biological age Mental/Cognitive Emotional development Girls & Boys Early Developers - Physical Late Developers - Physical

Coaching Soccer § Soccer Specific Speed programme – Motor Patterns – Neuromuscular system § Foundation Movement Development – Ages 8 to 12 – 1 st Speed Window – 10 to 12 years § Intermediate Speed Development – Ages 13 to 15 – 2 nd Speed Window – 13 to 17 years § Advanced Speed Development – Ages 16 to elite level

Coaching Soccer Speed § Foundation Movements, Ages 8 -12 – Stopping, Starting, Planting, Pivoting – Running – FW, BW, SD – Quick feet – Dribbling – Opposed movements – Distance for Speed work 5 – 10 metres – Let them play and have FUN! – Small sided games

Coaching Soccer Speed § Intermediate Speed, Ages 13 -15 – Foundation Drills – Jumping & Landing – Soccer Specific Sprinting § Active, Reactive – Balance & Coordination – Agility & Flexibility – Distance for Speed work 5 – 20 metres – Small sided games

Coaching Soccer Speed § Advanced Speed Development, Ages 16+ – – – Jumping & Landing Active, Reactive, Complex Speed Balance & Coordination Functional Strength & Power Distance for Speed work 5 – 40 metres Speed Endurance / Anaerobic Threshold & Skill § 3 V 3, 4 V 4 – 90% of exercises Under Pressure

Coaching Points § Focus on Quality of Movement – Foot Placement § § § § Correct bad technique No Fatigue during Speed Sessions If Quality deteriorates, STOP the session Work at Maximum Velocity Sets 3 to 5, reps 6 – 8 Work rest ratio 1 : 4 80% with a ball

Chelsea Academy Stages Age Foundation 7 -8 yrs Opportunity 9 -12 yrs Development 13 -14 yrs Preparation 15 -16 yrs Scholarship 17 -18 yrs PROFESSIONAL PLAYERS Players 200 60 30 16 20

Chelsea Academy § Key Evaluation Components: – Technical – Tactical – Physical – Mental/Psychological – Social

Changes to Training § § § Over three years Continued Coach education Football Conditioners – Speed Coaches § Objectives: 1 -2 pro players per year

Results § Increase in Speed – Quickness & Explosiveness (Five Soccer Specific Tests) – 20% - 50% – Turning ability § § § Reduction in muscular injuries Reduction in Stress related injuries Speed Soccer Protocol

Strength Training § Ages 8 to 15 – Gymstick Training – 2 X 30 Min sessions per week – Balance, Coordination, strength § Ages 16 to elite level – 2 Gymstick sessions 40 min – 1 Strength session

Questions?