EXPERT SESSIONS AND ADVICE FOR GRASSROOTS SOCCER COACHES

Power sprints

This session uses the top two tiers of the strength-power-speed pyramid. The exercises in this session will help players to develop explosive power and the ability to quickly change pace.

What this session is about

This session uses the top two tiers of the strength-power-speed pyramid. The exercises in this session will help players to develop explosive power and the ability to quickly change pace.

What to think about

  •  Quick ground contacts.
  •  Use of arms (powerful and dynamic) elbows at 90’ moving full range.
  •  Longest “reach” whilst bounding.
  •  Shorter strides to longer strides.
  •  Slower strides to quicker strides.

Set-up

For plyometrics

  • Set 2 cones 15m apart.
    For bounding
  • Set 3 cones 20m apart (giving 40m total).
    For sprints
  • Set 2 cones 20m apart.
Warm upSessionDevelopmentsGame SituationWarm Down
10 minutes15 minutes15 minutes15 minutes5 minutes

What you get your players to do

Plyometrics: Using the 15m set up get your players perform 2-footed jumps as follows:

  • Forwards quick contacts • Side on (right) quick contacts
  • Side on (left) quick contacts
  • Backwards quick contacts
  • Forwards (large) with instant (smaller) backwards
  • Side on (right) large with instant (smaller) left
  • Side on (left) large with instant (smaller) right Repeat each 2 to 4 times.
  • Bounding: Using the full 40m perform the following:
  • Long bounding alternate arm action (big reach in front)
  • Quick bounding (shorter length but quicker ground contacts)
  • Running with longer than usual strides
  • Running with shorter than usual strides
  • Using the 20+20 grid
  • Long bounding for 20 into 20m running with longer than usual strides
  • Quick bounding for 20m into 20m running with shorter than usual strides
  • Sprint: Perform 10 sprints of 20m full speed with a normal stride pattern. Ensure players take a minimum 90 seconds rest between sprints.
Begin with a selection of plyometric drills. Forwards with smaller backwards jump, for example.

Begin with a selection of plyometric drills. Forwards with smaller backwards jump, for example.


Development

Introduce ball work such as a pass or shot at the end of each sprint.

Next, combine bounding and running to develop change of pace.

Next, combine bounding and running to develop change of pace.


Game situation

This is a pure physiological session to develop power and speed. Play any small-sided game to end the session. If your players have worked hard on the session you may see a slightly lower tempo than usual in the game.

At the end of a sprint players should still be able to complete a pass.

At the end of a sprint players should still be able to complete a pass.


What to call out

  •  “Quick contact”
  •  “Push off the ground”
  •  “Powerful arm action”
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