Soccer Speed Training Philosophy

"You have to figure out what makes your body accelerate; you have to move your body
down the track. I'm continuing to be adamant about figuring it out."
- Gail Devers, one of the greatest track athletes of all times.

Soccer Speed Camp participants will generally not race side-by-side. Drills are performed individually, typically in a line, back-to-back with individual coaching. With the exception of track, most sports do not experience side-by-side racing from equal positions.

Benchmark speed will be tested in 20, 40 and 60 yards, & the standing long jump. The goal is to improve speed, quickness and agility necessary for sports in a positive way that encourages every participant to improve.

Making fun of others WILL NOT be tolerated. Speed for Sports does not discriminate on the basis of race, sex, disability, creed, national origin, or how fast you are when you start Speed Camp. We want you faster than when you came to us for training.

Soccer Speed Development

Speed, agility, quickness development workouts are varied to achieve maximum results in the shortest amount of time. Workouts typically include exercises and drills involved in the major components of speed development; technique, acceleration, flexibility, quickness, power, strength, agility, mental focus, and benchmarking (methods to test improvement).

A key principle of Speed Camp; you can't train the body to move faster by training slow. It's simple; long slow running trains the body to run slow. One more time: Slow running teaches your body to be slow! Speed Camp training uses overspeed training to program the body and the brain to move fast

Steve Rigdon travels from Madison Alabama with children, Jacob 10, Casey 14, Covie 12 for soccer speed training

Lami Sama, World Class Sprinter from Amsterdam, Holland, traveled 24 hours with personal trainer Hank Frans to learn the latest acceleration techniques. Lami and Hank teach advanced speed training techniques in Holland.     Speed training open dates are limited. Call Kathy today - 731-352-4900

How to Boost Competitive Performance

By moving away from outdated training routines such as traditional weight lifting for strength and selecting strength training specifically for sports, it’s easier than you may think to boost performance to previously unattainable levels. Long slow distance running only teaches the body to run slow. Even endurance athletes are using sprinting workouts to improve speed and endurance.

In a nutshell, 40 Speed.com will show you specific training methods that have the most impact on sport performances by increasing speed, acceleration, reaction, agility, and quickness.

Amazingly, many new breakthroughs in sports speed take years before they become widespread. Example: Scientific studies have shown that when individuals train their arm muscles at a specific angle, they achieve major gains in strength, but there are almost no improvements at other angles, even though exactly the same arm muscles are involved. And this does not help in most sports...well, arm wresting maybe.

When athletes go to the gym, for example, they usually focus on the traditional exercises that they’ve read about in magazines, and know how to do. These include traditional bench presses and squats. These exercises are great for developing general strength, but they won't help develop speed unless explosive-lifting techniques are applied to strength training. (If your school has a strength coach that uses explosive-lifts in sports training, consider yourself very fortunate). Muscles adapt, and lifting at the traditional tempo of up-on-two, down-on-four, will build strong slow-twitch fiber, but it takes strong fast-twitch muscle fiber to score touchdowns and win gold.

Basically, squatting makes you a better squatter. In test after test, squats do not help vertical jump. Squats build slow muscle fiber, which is positive since that's 40% of your "muscles." Plyometric drills and explosive lifting techniques build the fast (IIa) muscle fiber and the super-fast (IIb) muscle fiber.

To improve speed, specific exercises must be targeted at building all three muscle fiber types. So the combination of explosive squats (or leg press) followed by ten squat or lunge jumps with maximal effort do the job. Plyometric drills, and super-fast agility ladder drills will make muscle stronger and create the potential for significant gains in speed. This type of work, within the context of speed technique training, will make athletes faster.    More on developing muscle fiber types, click here.

How Important is speed in soccer? Strength and speed characteristics of elite, subelite, and recreational young soccer player Sports Med. 2006 Jul-Sep;14 (3):205-14. Gissis I, Papadopoulos C, Kalapotharakos VI, Sotiropoulos A, Komsis G, Manolopoulos E. The purpose of the present study was to compare maximal isometric force, force-time curve characteristics, pedaling rate, vertical jump, and sprint performance among young soccer players from different competition levels. All groups were evaluated for maximal isometric force, explosive force at 100 msec, peak force relative to body mass, rate of force development, squat and drop jump heights, 10 m sprint time, and pedaling rate. The elite group presented significantly (p < 0.05) higher maximal isometric force, vertical jump height, and pedaling rate, and lower 10 meter sprint time in comparison with the subelite and recreational groups. No significant differences were observed in strength and speed characteristics between the subelite and recreational young soccer players. The findings of the present study suggest that the elite young soccer players can be distinguished from subelite and recreational young soccer players in strength and speed characteristics. These strength and speed measures can be used for strength and speed diagnosis, and for designing and evaluating training programs. PMID: 16967772

Soccer Speed Technique

Running and acceleration techniques are fundamental skills taught by Speed Camp. Participants will learn techniques of how to start faster and how to master the drive phase (first 7 steps that include the start and transition) and how to maximize upright running (fly phase). And they'll learn techniques to run faster in the fly phase.
We'll show participants how the foot should land on the mid-foot and relatively lightly (with minimal noise). The lower leg and thigh should be swept backwards at the time of landing, creating an active striking action. The landing should be as close to the center of gravity (as close under the body) as possible. And the landing must avoid the increased braking effects which accompany an exaggerated forward reach of the foot by extending the heel. See more details about how to improve your 40 time, click here