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-  PERCENTAGES  Time Standing -  Time Walking forward & backward-  Time Jumping-  Time Jogging -  Low speed running -  Moderate speed running-  High speed running -  Full out Sprinting (% & Distance)-

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

Mean Time for activities  Changes of Direction - 1 every 4.5 sec  Standing – 7.8  Walking forward & backward- 6.7  Jogging  Jumping- 1.0  Low speed running  Moderate speed running- 2.5  High speed running  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 Incompetence  Conscious Competence  Unconscious Competence

Learning Process  Motor Patterns  Hours for Unconscious Comp.  Neural Maps  Phantom Limb Phenomenon

Coaching Children – U8 to U15  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 –1st Speed Window – 10 to 12 years  Intermediate Speed Development –Ages 13 to 15 –2nd 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 –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 StagesAge Players Foundation7-8 yrs200 Opportunity9-12 yrs60 Development13-14 yrs30 Preparation15-16 yrs16 Scholarship17-18 yrs20 PROFESSIONAL PLAYERS

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?