Get faster with a perfect start

A GUEST CONTRIBUTION FROM OUR EXPERT LASSE AHL ABOUT PLAYING IN SOCCER AND HOW YOU CAN IMPROVE IT

(Part 1 of the Speed in Soccer series can be found here. Part 2 to get faster, here.)

In our opinion, the “start” (or imprint) is one of the most important components in soccer and the main factor for getting faster.

Anyone who has the quality to accelerate themselves in a short period of time has an enormous advantage in the fight for free space or the ball.

In the 2020 Champions League final in Lisbon, it was once again the boys with mopeds under their butts who became the decisive players in the game. Whether Coman on Bayern's side or Di Maria on PSG — the faster the players, the higher the risk of defense.

Today's blog is therefore all about accelerating, launching and printing. That's why we'll first show you the magic behind the theory and give you a complete workout with which you can work on your speed. So that you too can become the game decider on the field in the future. So that you too can get faster.

Click here to go directly to the training program

ACCELERATION IN SOCCER EXPLAINED PHYSICALLY

Essentially, the moment of imprint (horizontal or vertical) in a sprint or jump situation describes the Ratio of force (F = m*a) in relation to the body weight of the athlete (= relative force) against high resistance (gravity).

IS A PURELY PHYSICAL DEFINITION OF STRENGTH IN SOCCER SUFFICIENT?

The problem we often encounter here is that the”vigour“is described purely physically in the Newton equation shown above.

But the bio-physical components of maximum strength, maximum speed, power development and the stretch-shortening cycle play their roles, as it were, in the expression of athletic abilities and abilities.

Rather, it means that not only the pure”physical strength“or body weight can influence the start (or even other athletic conditions).

AN OVERVIEW OF ATHLETIC SKILLS TRAINING

Neuromuscular conduction or contractile connective tissue units (e.g. tendons = reactivity) are also potential influencing factors.

In the following overview, we have therefore compiled general suggestions as to what a translation of the described variables in training could look like.

But always with the overall goal of producing more power (P) in a short unit of time in order to have the decisive millisecond advantage.

After we have illustrated to you which components could (conditionally) influence the force & speed relationship, we will now outline, in abbreviated form, the principle of the ability to develop strength.

It should therefore be clear why it is an advantage to be able to transfer power more quickly. It actually helps you get faster.

WHEN PRINTING, FORCES OF UP TO FIVE TIMES YOUR OWN BODY WEIGHT WORK

This is because the time frame in which a specific force must be transferred to the ground in order to generate propulsion (vertical & horizontal) is extremely short:

cca 0,05 — 0,2s (e.g. sprint cadence)

In contrast, there is the time in which maximum muscle contractions can take place, which is approx. 0.3 — 0.4s is the case. In addition, the resistance caused by gravity and your own body weight is extremely high.

When printing, forces can be applied which can amount to five times (approx. 2,000 — 3,500 N) of your own body weight.

“Someone should say once again that soccer players don't need strength training” (Nils Heim).

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FASTER RECRUITMENT OF MUSCLE FIBERS MEANS MORE STRENGTH IN THE ACCELERATION PHASE - GETTING FASTER THAN A FEMALE SOCCER PLAYER

Because force max (F) and speed max (V) have a quasi-linear relationship in complex movements (unlike isolated muscle contractions), the athlete must be able to develop his performance (P) as quickly as possible.

This creates a so-called explosive power deficit — which makes a statement about how high an athlete's loss of performance (P) is. An athlete who is able to recruit more muscle fibers in a very short period of time will be able to put more strength into the ground during the acceleration phase.

Ergo: the start in soccer is improved

“How fast can you generate force (neural drive) and how fast can you transmit it (muscle-tendon complex)”? (Max Schmarzo).

FORCE-VELOCITY POWER RELATIONSHIP

Although A2 achieves a higher level of maximum force to be realized, he/she reaches his ppeak significantly later than A1.

A1, on the other hand, reaches its ppeak within 50 ms, which will give him/her a decisive advantage when starting, jumping or even when changing direction.

GET FASTER - WHAT NEEDS TO BE CONSIDERED!

The more untrained an athlete is, the more he/she will benefit from increasing maximum strength.

However, once you have reached a certain level of training, it is no longer sufficient to move only slowly, heavy weights to produce strength more quickly.

Other velocity-force spectra should therefore also be used.

In addition, ballistic and plyometric exercises are relatively easy to integrate into training.

Advantage: This requires little equipment and can be carried out almost anywhere.

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ATHLETIC VERSUS EXPLOSIVE

Explosive and rapid power illustrate what we commonly call an athlete”athletic“or”explosive“would describe.

However, both qualities can be developed through different resistances and speeds.

Since these two force capacities have a relationship to the force-speed curve and can therefore also change them, their relationships with one another also change.

Depending on training progress and individual.

Training strength development skills therefore requires adequate resistance. This is because if resistance is too low, then the speed of movement is also too high to be able to transfer enough force.

IF YOU WANT TO JUMP HIGHER OR RUN FASTER, THIS IS EXACTLY WHAT YOU NEED TO TRAIN

In order to adequately develop the various qualities illustrated above, we recommend the “Surf the Curve” approach.

This means that it can make sense to work with different resistances and speed spectra.

However, from time to time, it is necessary to work with maximum resistances and also at maximum speeds in order to be able to increase an athlete's capacity.

Nonetheless, the specificity of a task is retained.

So if you want to jump higher or run faster, this is exactly what you have to do.

Everything else is therefore further “suppliers” in order to achieve the goal.

STARTING PHASE - DECISIVE IN SPRINT TRAINING IN SOCCER

Before starting the exercises, here is an entertaining outline of the most important technical components that are worth paying attention to as a trainer:

Unfortunately, it will not be possible to address all common technical features within a blog post.

In addition, you must understand that we teach soccer players a linear sprint (here: starting) in order to be able to work at higher speeds and more powerful prints.

As already mentioned in the other parts (part 1, part 2), this can increase performance and also serve as an injury prophylaxis.

Nevertheless, there are different influences in the game than in a technical sprint, as opponents, ball and space will have significant influences on the movements.

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YOUR TRAINING PROGRAM TO IMPROVE YOUR SOCCER PERFORMANCE AND GET FASTER:

WARM-UP PART 1 — PRIMES

No warm-up, no party!

Sprint training in particular requires a meaningful and coordinated warm-up program.

In the first part, we therefore focus on the perfect activation of your entire organism.

WARM-UP PART 2 — PREPS

In the second part, we will prepare you even more for the following (sprint) loads.

For this reason, we choose football-specific and active exercises that prepare you optimally.

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