Elitetrack: Sport Training & Conditioning

First of all, great site and forum: I’ve read a lot of good information over the past few days. I play Sunday league soccer. I’m 25 years old, 5ft 11 inches, and 145 pounds. Since I started recording my speed, I have increased it by ~.30kmph each time: from 17.3kmph to 18.63kmph in four sessions. That roughly is a top speed of 19.32s per 100m, which is poor. I’d like to ask for some help to improve this and advice specific to my situation. To take account, a soccer pitch is ~100m in length; so, a player would normally sprint in the 5-60m range.

If you agree that plyometrics improve speed and/or acceleration, what are the most efficient plyometrics exercises for running speed and acceleration over 60m?

What optimum range should I run in training and how many reps? 60m/40m/30m/25m/10m sprints for n reps?

What strengthening exercises are applicable? Squats, Deadlifts, Quad Curls, Glute Raises et cetera

What speeds should I plateau at with training considering my age?

Also, out of curiosity, I’ve read that you should keep your arms bent at 90 degrees for technique, but in this video, Bolt and all the other runners are straightening their arms for the down-swing?

Appreciate any advice.

Hi Gerard

Over the distances you are talking in soccer, explosive acceleration are everything. You will probably never reach maximum speed mechanics
There is a video on youtube (that I can’t access from here so I can’t post a link) called Ronaldo tested to the limits which in the first section compares Cristiano Ronaldos sprinting to a professional sprinter. This video will show you a lot of what you need to know. Ronaldo is very quick but his sprtinting is incmparable to a sprinters and trying to match a sprint style will not give you the results you need.
Watch the video and repost and then I will give you some pointers from there.
Lee

Hi Lee. Thanks for that video. What I took away from that video for exercises was that plyometrics and strength training would be key in developing explosive acceleration to generate greater force? If that is the case, what exercises should I work on?

What I took away for technique was that shorter stride length is more effective in situations when you need to ability to turn quickly, and longer stride length, more in situations when you’re running linearly? Is it beneficial to switch between these styles or is it better to invest in one style for all situations? Should I even worry about sprinting mechanics?

Let me know if I’m interpreting it correctly. Thanks.

Gerard,

Unless I’m missing something, I’m not sure you are ready for a plyometric program. I checked the math, and if you’re times are right and your top speed is 18kmph then as you are saying it would take you close to 20 seconds to cover 100m at full speed. In a 100m dash, you’re probably looking at 22-23 seconds. At your height, weight and age, there is something going on…either incorrect measurements, incorrect calculations, or you are in very poor condition. If it is the later, whether as a result of a medical condition or simply being really out of shape, you should first work to build up your general physical condition by going through several cycles of a low impact GPP. Weights, acceleration work, hills (both long and short) and a lot of slower extensive tempo for several weeks before I would attempt any type of ballistic or plyometric training. Your acceleration and speed will improve dramatically without the plyos.

If I am missing something, I apologize, but those numbers just don’t jive with your stats, at least for a reasonably conditioned individual.

Hi Star61, good call. I probably should have mentioned that for the last four to five years I haven’t been training in any strenuous activity for a continued period. I am the least fit on my team, which does include a big burly goalkeeper. I started training for soccer last July and have been training three times a week since then; so, I thought that fitness wouldn’t be an issue. It would explain a lot.

Can you recommend a GPP program?

Gerard C - 07 March 2012 10:00 PM

Hi Star61, good call. I probably should have mentioned that for the last four to five years I haven’t been training in any strenuous activity for a continued period. I am the least fit on my team, which does include a big burly goalkeeper. I started training for soccer last July and have been training three times a week since then; so, I thought that fitness wouldn’t be an issue. It would explain a lot.

Can you recommend a GPP program?

There are many, many versions posted on this forum.

Basically, when you are really unfit anything will work. But I will give you a few starting points to keep in mind. Of course much has to do with how many days you can train. Also, if you are practicing/playing soccer within any regularity, you should be getting a lot of work in there. I’m amazed that someone your age, height and weight who has been playing soccer for nine months can’t run a 20 second 100m…no offense intended. Just to make sure, after a really good warmup, run a 100m and get a time, even if you have to time yourself. You may be making a mistake in calculating your top speed. Anyway, here are some things you might do if this is a real priority.

WeightsLift at least three, and better yet four days per week. Building strength will help a lot. Two upper body days and two lower body days. If you lack time, drop a lower body day as you will be doing a lot of running. If you can only train two days, consider circuit training (a real compromise in my opinion) and do a total body workout twice per week.

Extensive TempoI would try to perform extensive tempo, running at about 70% of Max V, two to three times per week. Your overall fitness may be so low that you can’t train hard enough to make much improvement. If you are playing soccer, and actually running and not standing and watching, a good soccer match could count as one day. Another great workout is to find a shallow, not very steep, 200-300m hill and run up it at a very fast jog. Walk back and initially take a good rest, but eventually follow the fast jog with a walkback and let rest be just the walk back. Anywhere from 2-4 reps depending on how hard you run.

Acceleration TrainingAgain, if you find a shallow hill, use it to run 200-400m worth of 20-30m hard accelerations. This will also really help your fitness and help build strength in your posterior chain.

This plan is very simplistic, but at your age/height/weight its really as good as anything unti you can run something closer to a 14 or 15 second 100m.

Hi gerard

Star is right. There are some fundamental issues need resolving first and I couldn’t come up with anything better than he has posted. There are different ways to skin a cat, but stars is as good a way as any.

The only place I would disagree with star is on the weights. For soccer, I would go with circuit training. I think it will help get you fitter quicker along with the other stuff on stars schedule and is more closely related to your sport if the circuit is designed correctly. If you look for ‘The Circle of Truth’ on this page:
http://completetrackandfield.com/page/2/
This would be a decent start.

Once you’ve got the ground work done your times will come down, but I wouldn’t worry about anything higher than 40m as you will never run more than that. Actually, the first 10m are verything in soccer becuase once you are ahead you can stay ahead by using your body position. You need first 10m quickness and plyos will help with that once you’re ready for it.

Lee_Ness - 09 March 2012 10:48 AM

Hi gerard [...]
Once you’ve got the ground work done your times will come down, but I wouldn’t worry about anything higher than 40m as you will never run more than that. Actually, the first 10m are verything in soccer becuase once you are ahead you can stay ahead by using your body position. You need first 10m quickness and plyos will help with that once you’re ready for it.

Thanks, Lee.

star61 - 08 March 2012 12:28 AM

I’m amazed that someone your age, height and weight who has been playing soccer for nine months can’t run a 20 second 100m…no offense intended. Just to make sure, after a really good warmup, run a 100m and get a time, even if you have to time yourself. You may be making a mistake in calculating your top speed.

Thanks, Star. No offense taken. It’s probably attributable to my inactivity in the past five to seven years. I’ll mark out a rough 100m run at the weekend and see.

I’ll update if I have any significant gains as a result of your advice.