U13 SOCCER SPEED SESSION

THIS IS A U13 SOCCER SPEED SESSION WHICH CAN BE INTEGRATED WITH A NORMAL SOCCER TRAINING SESSION (group size is 16 players)

1. INTRODUCTION-SOCCER SPEED

Get down to the players level -have a chat make them feel at ease discuss what the plans are today. Advise them we are going to speed and particularly today linear acceleration ask who wants to get faster? Who is already too fast? Define speed to the player’s -2-8 seconds of maximum or near maximum intensity effort!

Encourage them through the session to be interactive: ask them questions lead the answer to your next topic. Allow the players to understand what is expected from them as part of the session. Judge the mood of the players if they are a bit lethargic and quiet try a small activation game with them before going to the dynamic warm up. These point seem minor but are part of the art of coaching its not just about doing drills.

2. ACTIVATION GAME- SOCCER SPEED

Find a partner face each other feet should be level and pointing forward shoulder width apart hands should be lifted at shoulder level with palms facing partner. Start the game by trying to knock each other off balance so that they move either foot. Can only use hand to hand contact if hit another area of the body e.g. chest lose the point. Points are won if opponent touches any part of you other than your hands or moves either or both feet in any direction .No player can pull or wrestle other player. Play 2-3 rounds with winners choosing next opponents. This is a great fun game to get the intensity level up and get the players laughing.

3. DYNAMIC WARM UP-SOCCER SPEED

This is covered in detail elsewhere within this website please follow this link for a specimen session.

4. LINEAR ACCELERATION -SOCCER SPEED

Maintain the group in pairs you may wish the group subdivided to allow half to do some soccer specific work and then rotate or you can continue with the whole group.

QUESTION the players- acceleration what is it? Why is it important? What is the average length of a sprint in a typical game of soccer? The answer is 6-7 metres. This reinforces to the players that it acceleration that is important not full speed over 50 metre in the game.

Acceleration- SOCCER SPEED

Mark out a 10 metre length area wide enough to allow each pair of players plenty of space. Line them up side by side –encourage them to take an active stance feet moving lightly, slightly wider than shoulder width with knees slightly pushed to the inside .Ankles slightly flexed and cocked. Use a whistle send off each pair who compete to the 10m line see who wins!! Repeat this exercise with the players in various starting positions 1. Split step 2. Press-up position hands on line facing forwards 3. Sitting down arms crossed facing forwards 4. Sitting down with back to line 5. 1 player in a press-up position on the line other player 2 yards behind and to the side in split stance or active stance who wins.

STRESS KEEP HEELS LOW TO THE GROUND AND FIRST 2/3 STEPS ARE PUSHING STEPS DON’T OVERSTRIDE!

DRINKS

Arm drive -SOCCER SPEED

Discuss importance of arm drive – QUESTION which is important- forward or backward arm drive? Answer backwards as it drives the opposite leg down into the ground creating more force and therefore more speed

Do sitting arm swings slowly then 10 secs fast and then slow again 1. Drive elbow down and back 2. Hands go eye socket to hip pocket 3. Maintain good posture don’t let your trunk rotate 4. Don’t cross the midline with your arms move forward in line of travel

Repeat in kneeling and standing position

Then put partner straight behind holding hands like cups at waist level, partner in front drives elbows back into the hands encourages arm drive

Partner lean drills- SOCCER SPEED

Discuss importance of body angle in acceleration in soccer speed QUESTION why did the player in the previous drill- press up vs standing start do well?

Partner leans forward towards other player who catches them by supporting them at the shoulders .Lean must come from the ankles not the hips. Once corrected drive the player back 2-3 steps then release them to full sprint for 5 yards by rotating away to the side

Alternate with partner do 5 reps each of 10 yards length Finish session by putting it together in a competitive situation

Players are in pairs still. Set a 20-30 metre area with a central line and 2 pole gates at the far end of the line players start outside the area come in and start side on looking towards the finishing gates approx 1 metre apart 1 team is designated the leaders and they move backwards as afar as they wish within the confines or the area .The follower must keep level with him or he forfeits the point. The leader decides when to sprint to reach the far gates the follower must try and anticipate this movement and try and beat him to the gate. Next pair then comes in give both players 2 chances at each role encourage

First few steps are pushing steps

keep heels close to ground

Correct and strong Arm drive

Forward lean to accelerate

Cool down-soccer speed

Do some light dynamic movements similar in technique to those don’t at the start but at a lower pace. Follow up with 10 mins of static stretching concentrating on good technique and hold stretches for 15-20 secs use this time to go over important lessons from soccer speed session(For information on static stretches follow this link)

End of your free soccer speed session interested in more follow the links to our soccer specific page or to our team programs page

Link from u13 soccer speed to free speed sessions