Speed session including technical and tactical aspects of the game

The following describes a training session with an emphasis on speed, however including technical and (latter stages) some tactical aspects of the game.

Please refer to our figure. However, depending on the pitch size available it would be possible to use both goals. In order to have a clear understanding of the drawing we have used both goals.

If you setup up two lines of players (~8 for each line) the session will run smoothly. A square with 4 cones (7.5 x 7.5 meters) that “sits” on top of the penalty box (and therefore ~16-22 meters away from the goal). An additional square (again 4 cones 5 x 5 meters) builts the extension from the first square and another cone 5 meters even further away is needed. 

• Frequency of exercise = 8-12 sprints per player

• Intensity of exercises = 100%

• Duration of exercise = <20 meters and therefore ~<4 seconds 

• Total volume of the session = <200 meters

• Recovery between sprints = full recovery (passive recovery walking back to end of the group, ~2 minutes)

• Total duration of session: <30 minutes

As we have stated in previous pages that in order to gain benefit for the neuromuscular system the training should be performed in earlier stages of the training and therefore in an non-fatigue state

Generally and with regards to a micro-cycle, this session should be placed close to game-day, as the recovery from sprinting is quick (within minutes) and the total load of the session will not be high.

Aspects of speed: first step quickness, acceleration, development of horizontal force
Aspects of football specific speed: first step quickness, acceleration, deceleration, development of horizontal force/power in acceleration and deceleration, change of direction (cutting maneuver)
Technical aspects: ball control (such as receiving (1st touch), dribbling (1-2 touches), passing) with high(est) speed, finishing with high(est) speed
Tactical aspects: 2 vs. 1 and 1 vs. 1 with high(est) speed, timed passing into space

We have “rated” the exercises from

– = no training effect

O = small training effect

+ = training effect

++ = high training effect

+++ = best possibility effect for general speed, football specific

speed, technical aspect and tactical aspect

Usually, we do not like to send mixed-messages...however, we have stated earlier that sprint training should be peformed in a non-fatigue state. It is seems unrealistic that fatigue does not occur in a football match in which players are still required to perform sprinting, passing etc. Therefore we believe that those exercises can also be part of latter stages during training.

We have implemented those sessions in male youth (U15 – U19), professional adult female and amateur adult male soccer players.

#1. (BLACK) - SPRINT +++; FOOTBALL SPECIFIC SPRINT +;

TECHNICAL +; TACTICAL –
a) player accelerates/sprints for 10 meters straight towards the goal into a target square (with dimension of ~7.5 x 7.5 meters), receives a ball from the coach and finish on goal (using 1 or 2 touches)

#2. (BLUE) SPRINT +++; FOOTBALL SPECIFIC SPRINT ++;

TECHNICAL +; TACTICAL –
a) player accelerates/sprints diagonal towards the goal (~10 meters), cuts insight (~5 meters) into the target square and receives a ball from the coach and finish on goal (using 1 or 2 touches)

#3. (ORANGE) SPRINT ++; FOOTBALL SPECIFIC SPRINT ++;

TECHNICAL +; TACTICAL –
a) player accelerates/sprints away from the goal (~5 meters), decelerate, turns and accelerates/sprints diagonally towards the goal (~10 meters), cuts insight (~5 meters) into the target square, receives a ball from the coach and finish on goal (using 1 or 2 touches)
b) sprint/accelerate the initial ~5 meters backwards

#4. (PURPLE) SPRINT ++; FOOTBALL SPECIFIC SPRINT ++;

TECHNICAL ++; TACTICAL O
a) two players are needed for this exercise. The first players repeats exercise #3, however, while he passes the height of the starting cone, the second player is allowed to sprint/accelerate and tries to get the ball himself first. Depending on the quality of the pass from the coach, the speed and quality of receiving the ball from player one, player one will have a shoot on goal under pressure if not, a 1 vs. 1 situation might follow in which player two might be able to score as well after taking-off the ball from player one

#5) (RED) SPRINT ++; FOOTBALL SPECIFIC SPRINT ++;

TECHNICAL ++; TACTICAL +
a) three players are needed for this exercise. The first and the second player repeat (nearly) exercise #3, however, the second player (white arrow) starts sprinting/accelerating towards the goal and act as a defender (possible variation is to let him go backwards), while player 1 and 3 act as offenders. Player 3 starts right after player 1 started, and supports him (player 1) in a 2 vs. 1 situation in order to score.