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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? - PowerPoint PPT Presentation
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How to develop Soccer PlayersHow to develop Soccer Players- Soccer Speed- Soccer Speed
Mike AntoniadesMike Antoniades Performance Coach Performance Coach
Mike AntoniadesMike Antoniades Football CoachingFootball Coaching Speed CoachingSpeed Coaching Sport DimensionsSport Dimensions Frappier AccelerationFrappier Acceleration Soccer Speed WorkshopsSoccer Speed Workshops University LecturesUniversity Lectures
Who are You?Who are You?
Football Coaches?Football Coaches? Fitness Coaches?Fitness Coaches? Age Groups?Age Groups? Academies?Academies? Teams?Teams?
Who do we work with?Who do we work with? Professional athletes from Professional athletes from
football, rugby, track & field: football, rugby, track & field: Chelsea FC, Chelsea Chelsea FC, Chelsea Academy, Stoke City, Ipswich Academy, Stoke City, Ipswich Town, Crystal Palace, Town, Crystal Palace, Blackburn, QPR, Wolves, Blackburn, QPR, Wolves, Bath Rugby, WASPS, Bath Rugby, WASPS, Harlequins & othersHarlequins & others
USA, EuropeUSA, Europe Recreational Athletes Recreational Athletes Non - Athletes Non - Athletes
Key factors in developing Soccer Key factors in developing Soccer Players?Players?
The Optimal training PeriodThe Optimal training Period– Who, when, why & howWho, when, why & how
The Neural StimulusThe Neural Stimulus– Training the neuromuscular systemTraining the neuromuscular system
Motor DevelopmentMotor Development– Movement PatternsMovement Patterns
Soccer Specific Speed TrainingSoccer Specific Speed Training– Quality & TechniqueQuality & Technique
Elite level Match AnalysisElite level Match Analysis Average During 90 minutes Average During 90 minutes
Changes of Direction ,Changes of Direction , -- Km/miles coveredKm/miles covered --
PERCENTAGESPERCENTAGES Time Standing Time Standing - - Time Walking forward & backwardTime Walking forward & backward - - Time JumpingTime Jumping - - Time Jogging Time Jogging - - Low speed running Low speed running - - Moderate speed runningModerate speed running - - High speed running High speed running - - Full out Sprinting Full out Sprinting (% & Distance)(% & Distance) - -
Elite level Match AnalysisElite level Match Analysis Average During 90 minutes Average During 90 minutes
1400 changes of Direction 1400 changes of Direction 12-17km covered12-17km covered Standing Standing - 18%- 18% Walking forward & backwardWalking forward & backward - 36%- 36% JumpingJumping - 2%- 2% Jogging Jogging - 16%- 16% Low speed running Low speed running - 15%- 15% Moderate speed runningModerate speed running - 10%- 10% High speed running High speed running - 2%- 2% Full out Sprinting Full out Sprinting - 1%- 1%
Mean Time for activitiesMean Time for activities Changes of Direction - 1 every 4.5 secChanges of Direction - 1 every 4.5 sec Standing Standing – 7.8– 7.8 Walking forward & backwardWalking forward & backward - 6.7- 6.7 Jogging Jogging - 3.5- 3.5 JumpingJumping - 1.0- 1.0 Low speed running Low speed running - 3.5- 3.5 Moderate speed runningModerate speed running - 2.5- 2.5 High speed running High speed running - 2.1- 2.1 Full out Sprinting Full out Sprinting - 2.0- 2.0
Optimal Training PeriodOptimal Training Period
10,000 hours or 10 years training10,000 hours or 10 years training Central Nervous SystemCentral Nervous System Biomechanical systemBiomechanical system Boys & Girls – pubertyBoys & Girls – puberty Fast-twitch V slow-twitchFast-twitch V slow-twitch
Training the Neuromuscular systemTraining the Neuromuscular system
Positive Movement patternsPositive Movement patterns– Motor engramsMotor engrams
Quality of movementQuality of movement High velocity movementsHigh velocity movements Fatigue of the CNSFatigue of the CNS Muscle imbalancesMuscle imbalances
Quality of MovementQuality of Movement
Train the movement not the muscle!Train the movement not the muscle! Coach the athlete not the drill!Coach the athlete not the drill!
Soccer Motor DevelopmentSoccer Motor Development
Technique, Speed & MovementTechnique, Speed & Movement Structure of TrainingStructure of Training Quality & IntensityQuality & Intensity Research:Research:
– 300 Soccer Players 300 Soccer Players – Aged 9 – 21Aged 9 – 21– 10 years + Slower turning left or right10 years + Slower turning left or right– Between 0.2 – 0.65 secBetween 0.2 – 0.65 sec
Soccer Specific SpeedSoccer Specific Speed
Coaches & Conditioning expertsCoaches & Conditioning experts Biomechanics of SoccerBiomechanics of Soccer Reaction timesReaction times Maximum velocityMaximum velocity Four components of Soccer SpeedFour components of Soccer Speed
Speed is a Skill!!Speed is a Skill!!
Dispel some MythsDispel some Myths Not something you are born with?Not something you are born with? Speed is a skill you can developSpeed is a skill you can develop
– Athletic developmentAthletic development– Sport Specific developmentSport Specific development
Can be taught from the age of 7!Can be taught from the age of 7!
Coaching Soccer Speed Coaching Soccer Speed
Multidirectional, Explosive, Power sportMultidirectional, Explosive, Power sport Different biomechanics to Other sportsDifferent biomechanics to Other sports Different components of Soccer speed:Different components of Soccer speed:
– QuicknessQuickness– Reactive SpeedReactive Speed– Active SpeedActive Speed– Complex SpeedComplex Speed
Coaching Vs TrainingCoaching Vs Training
Coach to improve!Coach to improve! Quality not Quantity!Quality not Quantity! Correct Bad movement.Correct Bad movement. Coaching AttitudeCoaching Attitude Focus on the positive.Focus on the positive. Know how we learn.Know how we learn.
Horizontal & Vertical TrainingHorizontal & Vertical Training The Science of CoachingThe Science of Coaching
– Follow the science, facts and guidelinesFollow the science, facts and guidelines Horizontal TrainingHorizontal Training
– General ConditioningGeneral Conditioning– StrengthStrength– SpeedSpeed– CoordinationCoordination
The Art of CoachingThe Art of Coaching– Sport Specific i.e. Soccer, knowledge, skill acquisition, Sport Specific i.e. Soccer, knowledge, skill acquisition,
VerticalVertical– Multi-directional, Soccer Speed, Integrated TrainingMulti-directional, Soccer Speed, Integrated Training– Learning process, Mental StrengthLearning process, Mental Strength
Stages of LearningStages of Learning Unconscious Incompetence Unconscious Incompetence Conscious Incompetence Conscious Incompetence Conscious Competence Conscious Competence Unconscious Competence Unconscious Competence
Learning ProcessLearning Process
Motor PatternsMotor Patterns 400-500 Hours for Unconscious Comp.400-500 Hours for Unconscious Comp. Neural MapsNeural Maps Phantom Limb PhenomenonPhantom Limb Phenomenon
Coaching Children – U8 to U15Coaching Children – U8 to U15
Children are not mini adultsChildren are not mini adults Optimal Age for movement trainingOptimal Age for movement training Coordination & AgilityCoordination & Agility Lactate runsLactate runs
Long Term PlanningLong Term Planning
Skill Acquisition PhaseSkill Acquisition Phase– 6 years to 9 years6 years to 9 years
Fluency PhaseFluency Phase– 10 to 14 years10 to 14 years
Advanced Development PhaseAdvanced Development Phase– 14 to 16 years14 to 16 years
Mastery PhaseMastery Phase– 16 +16 +
Athlete DevelopmentAthlete Development
Chronological AgeChronological Age Biological ageBiological age Mental/CognitiveMental/Cognitive Emotional developmentEmotional development Girls & BoysGirls & Boys Early Developers - PhysicalEarly Developers - Physical Late Developers - PhysicalLate Developers - Physical
Coaching Soccer Coaching Soccer Soccer Specific Speed programmeSoccer Specific Speed programme
– Motor PatternsMotor Patterns– Neuromuscular systemNeuromuscular system
Foundation Movement DevelopmentFoundation Movement Development– Ages 8 to 12 Ages 8 to 12 – 1st Speed Window – 10 to 12 years1st Speed Window – 10 to 12 years
Intermediate Speed DevelopmentIntermediate Speed Development– Ages 13 to 15Ages 13 to 15– 2nd Speed Window – 13 to 17 years2nd Speed Window – 13 to 17 years
Advanced Speed DevelopmentAdvanced Speed Development– Ages 16 to elite levelAges 16 to elite level
Coaching Soccer SpeedCoaching Soccer Speed
Foundation Movements, Ages 8-12Foundation Movements, Ages 8-12– Stopping, Starting, Planting, PivotingStopping, Starting, Planting, Pivoting– Running – FW,BW,SDRunning – FW,BW,SD– Quick feetQuick feet– DribblingDribbling– Opposed movementsOpposed movements– Distance for Speed work 5 – 10 metresDistance for Speed work 5 – 10 metres– Let them play and have FUN!Let them play and have FUN!– Small sided gamesSmall sided games
Coaching Soccer SpeedCoaching Soccer Speed
Intermediate Speed, Ages 13-15Intermediate Speed, Ages 13-15– Foundation DrillsFoundation Drills– Jumping & LandingJumping & Landing– Soccer Specific SprintingSoccer Specific Sprinting
Active, ReactiveActive, Reactive– Balance & CoordinationBalance & Coordination– Agility & FlexibilityAgility & Flexibility– Distance for Speed work 5 – 20 metresDistance for Speed work 5 – 20 metres– Small sided gamesSmall sided games
Coaching Soccer SpeedCoaching Soccer Speed
Advanced Speed Development, Ages 16+Advanced Speed Development, Ages 16+– Jumping & LandingJumping & Landing– Active, Reactive, Complex SpeedActive, Reactive, Complex Speed– Balance & CoordinationBalance & Coordination– Functional Strength & PowerFunctional Strength & Power– Distance for Speed work 5 – 40 metresDistance for Speed work 5 – 40 metres– Speed Endurance / Anaerobic Threshold & Skill Speed Endurance / Anaerobic Threshold & Skill
3 V 3, 4 V 43 V 3, 4 V 4
– 90% of exercises Under Pressure90% of exercises Under Pressure
Coaching PointsCoaching Points Focus on Quality of MovementFocus on Quality of Movement
– Foot PlacementFoot Placement Correct bad techniqueCorrect bad technique No Fatigue during Speed SessionsNo Fatigue during Speed Sessions If Quality deteriorates, STOP the sessionIf Quality deteriorates, STOP the session Work at Maximum VelocityWork at Maximum Velocity Sets 3 to 5, reps 6 – 8Sets 3 to 5, reps 6 – 8 Work rest ratio 1 : 4Work rest ratio 1 : 4 80% with a ball80% with a ball
Chelsea AcademyChelsea Academy
StagesStages AgeAge Players PlayersFoundationFoundation 7-8 yrs7-8 yrs 200200OpportunityOpportunity 9-12 yrs9-12 yrs 6060DevelopmentDevelopment 13-14 yrs13-14 yrs 3030PreparationPreparation 15-16 yrs15-16 yrs 1616ScholarshipScholarship 17-18 yrs17-18 yrs 2020
PROFESSIONAL PLAYERSPROFESSIONAL PLAYERS
Chelsea AcademyChelsea Academy
Key Evaluation Components:Key Evaluation Components:– TechnicalTechnical– TacticalTactical– PhysicalPhysical– Mental/PsychologicalMental/Psychological– SocialSocial
Changes to TrainingChanges to Training
Over three yearsOver three years Continued Coach educationContinued Coach education Football Conditioners Football Conditioners
– Speed CoachesSpeed Coaches Objectives: 1-2 pro players per yearObjectives: 1-2 pro players per year
ResultsResults
Increase in Speed – Quickness & Increase in Speed – Quickness & Explosiveness (Five Soccer Specific Tests)Explosiveness (Five Soccer Specific Tests)– 20% - 50%20% - 50%– Turning abilityTurning ability
Reduction in muscular injuries Reduction in muscular injuries Reduction in Stress related injuries Reduction in Stress related injuries Speed Soccer ProtocolSpeed Soccer Protocol
Strength TrainingStrength Training
Ages 8 to 15 – Gymstick TrainingAges 8 to 15 – Gymstick Training– 2 X 30 Min sessions per week2 X 30 Min sessions per week– Balance, Coordination, strength Balance, Coordination, strength
Ages 16 to elite levelAges 16 to elite level– 2 Gymstick sessions 40 min2 Gymstick sessions 40 min– 1 Strength session1 Strength session
Questions?Questions?
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