WEB SPECIAL

Nol Hornix,
rehabilitation and
conditional trainer
of VVV-Venlo
In the last part of the series on 'training football
conditioning' we focused on strength. In this part we
will focus on speed. Speed is essential in the modern
day football. Because the room to play in modern day
soccer is small. The motto usually is: 'Play small'.
Because the lines play closer together, situations
emerge were players play close together with mostly
very little room to manoeuvre. The more players
occupying the same playing space, the more duals
there will be and less time to think them through. If
you want to succeed as a player in these tight
quarters, you will need a fast (handling) speed, which
enables the player to vastly react on an ever changing
game. Fast and adequate reactions is the difference
between possession of the ball or loosing it.

Text: Nol Hornix

Training football conditioning

(part 4): Speed

Extra Article 1
Although training has a positive influence on the speed, you have
to ask yourself the question whether it is worth it to specifically
train speed on an amateur level:

1. The ultimate goal of speed training is determined in advance

through the composition of the muscles. With the composition
of the muscles we mean the relation between the fast and slow
muscles. Football players are aided more from a higher
percentage of fast muscles than slow muscles in the body.
Unfortunately we have no saying in this matter, the relation of
fast and slow muscles is determined at birth and cannot be
influenced by training!
2. My definition of speed training is years of consistent and
structured training, with focus on diverse areas. These areas
include technical and frequency training, but also influences on
the players' energy system. Training the energy system is a
pretty complicated matter, in which the training variables need
to be chosen based on required measuring results. The profit,
which will eventually be gained after years of intense training, is
marginal. Given the time that trainers need to invest in speed
training and the profit that is gained from it, I think specialized
speed training isn't profitable for the amateur football coach.
Generally a football player will increase his reaction and
handling speed by repetition. The more he trains a certain
exercise, the faster his execution will become. In other words:
focusing on positioning and small sided games seems to be
the most logical choice. My advice is therefore to training as
much as possible in specific exercises.

Focused speed training therefore isn't suitable for amateur clubs.

But I want to emphasize that does not mean coaches shouldn't pay
attention to speed training. You won't achieve the maximum results,
but you will be able to achieve optimal results within the group.

2
Focus areas for training speed
The exercises for speed training are easy to fit into a regular week
of training. Let's start from the point of view of an average
amateur club. A club which plays a game during the weekend, and
trains 2 times a week, let's say on Tuesdays and Fridays. During
the Tuesday training session you train finishing on goal, these
exercises can be easily modified to also train speed. Divide the
training field during the exercise into 2 parts, the speeding zone
and the finishing zone. The ball will only be put into play once you
are satisfied with the distance the player has sprinted. Ask no
less then their best, but give them time to recover so the players
can push themselves to the maximum of their abilities. The
recuperation period will be dependant on the distance the player
has sprinted. Based on the distances which players usually sprint
during a game, the following numbers can be used as guidelines:
Diagram 1
Distance: 5 - 10 meters (starting speed)
Repetitions: 6 - 10 As a coach you can make it as simple as possible by asking the
Number of series: 2-4
number of repetitions from the players which you require, across
Recuperation period (RP): 30 seconds between the repetitions
5 minutes between the series the desired distance, and passing a ball which they finish on goal.
Build up: 1. Increasing the number of repetitions As is shown in diagram 1.
2. Increasing the number of series
These simple exercises are according to the norm for speed
Step Reps. Series RP(Reps.) RP(Series)
1 6 2 30 sec. 5 min. training exercises (finishing). You can however make the exercises
2 7 2 30 sec. 5 min. more specific for each game. Certainly when you know most profit
3 8 2 30 sec. 5 min. can be made on the key-distances, the most common sprinting
4 9 2 30 sec. 5 min.
exercises in football. These key-distances are off course bound to
5 10 2 30 sec. 5 min.
6 7 3 30 sec. 5 min. each position. Wingers and backs often cover larger distances
7 8 3 30 sec. 5 min. then for example an inside forward. With a bit of thinking you can
8 9 3 30 sec. 5 min. make an exercise in which you account for these differences. Be
9 10 3 30 sec. 5 min.
aware of recuperation period. The long distance sprints are very
10 8 4 30 sec. 5 min.
11 9 4 30 sec. 5 min. strenuous on the hamstrings. Inappropriate rest between the
12 10 4 30 sec. 5 min. repetitions will eventually result in hamstring injuries.

Distance: 10 - 20 meters (Acceleration speed 1)

Repetitions: 6-8
Number of series: 2-3
Recuperation period(RP): 1 minute between the repetitions
4 minute between the series
Build up: 1. increasing the number of repetitions
2. increasing the number of series

Step Reps. Series RP(Reps.) RP(Series)

1 6 2 1 min. 4 min.
2 7 2 1 min. 4 min.
3 8 2 1 min. 4 min.
4 6 3 1 min. 4 min.
5 7 3 1 min. 4 min.
6 8 3 1 min. 4 min.

Distance: 20 - 30 meters (Acceleration speed 2)

Repetitions: 4-6
Number of series: 1-2
Recuperation period (RP): 2 minute between the repetitions
4 minute between the series
Build up: 1. increase the number of repetitions
2. increase the number of series

Step Reps. Series RP(Reps.) RP(Series)

1 4 1 2 min.
2 5 1 2 min.
3 6 1 2 min.
4 4 2 2 min. 4 min.
5 5 2 2 min. 4 min.
6 6 2 2 min. 4 min.

Extra Article 3
 Player 1. plays the ball to player 2. who is sprinting against a defender 3..
After playing the ball player 1. sprints to the far post. At the same time
5
forward 4. makes a pre-action at maximum speed and goes to the near
4 post. Forward 4. is covered by defender 5. Player 1. and player 4. try to
finish the cross from player 2.

Players 2. and 3. cover 20 to 30 meters. From the cone to the

line of the box
1 2 Player 1. covers 10 to 20 meters. From the cone to the
goal area
3 Players 4. and 5. cover 5 to 10 meters 11 meters from the goal
- outside the box - the
near post
Diagram 2

The Friday training, or second training of the aided by high muscle tension. Besides, the The frequency training and the speed training
week, often is focused on the upcoming training method is also great for waking up can be combined optionally. This is normally
match. You should use this training to put the player's explosive system. shown in exercises were the players have to
the players on edge. You can start this be quick on their feet and from this they sprint
process in the warm-up. A suitable method For frequency training skipping is often used. across a specific distance and finish on goal.
for this is the frequency training. With Skipping can be performed in forward, Using this method you will train the transition
frequency training or training focused on the sideways and in backward movement. By from a high arm frequency and a short pace,
footwork of the players you gradually using materials as a speed ladder, rings, to a relative large pace and a strong arm
increase the players muscle tone. Explosive poles and low hurdles you are able to vary a frequency backwards. Everything done on
game players, like football players, are lot and players find these variations enjoyable. maximum speed.

Extra Article 4
Some examples
of frequency training:
Half high forward skipping

- Basic exercise, interchange left and right steps

- One-footed
- 1 foot contact in between the sticks
- 2 foot contacts in between the sticks

- Two-footed
- 1 foot contact in between the sticks
- 2 foot contacts in between the sticks
- 3 foot contacts in between the sticks
- 4 foot contacts in between the sticks

Half high sideways skipping

- 2 foot contacts in between the sticks

- 4 foot contacts in between the sticks

- Caution: at the red stick move back and continue forward or sideways

6 5 8 7

2 1 4 3 14 13
9 10 12 11

Extra Article 5
Short footwork with sticks and a ball

- 3 players

- Move sideways across the sticks with 2-3 foot contacts

- At the end of the exercise wall pass with…

- inside of the foot of the outside leg
- instep of the inside leg
- inside upper leg

- After 6 wall passes change positions

Forwards with two foot contacts between the sticks

- Interchangeably wall pass with left and right

- Interchangeably with left and right sideways

- 2 foot contacts between the sticks

- After the last stick sprint at max for 5 to 15 meters

- May add a variation to finish on goal after the sprint

Forwards with two foot contacts between the sticks

- Interchangeably wall pass with left and right

- Interchangeably with left and right sideways

- 2 foot contacts between the sticks

- After the last stick turn open inwards and sprint at max for 5 to 15 meters

- May add a variation to finish on goal after the sprint

Extra Article 6