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?