Unfortunately in the mix of this is the desire for a quick fix to improve the function of “fast twitch” muscle. In other words there is a hunt to find that 4 week “speed training” program.

First it is important to understand the role of fast twitch muscle. The simplest example is to look at sprinters. Most sprinters have well developed glute (buttocks) muscles and quadriceps (thigh muscles.) Sprinters have highly developed fast twitch muscles. They sprint for distances of 40 -100 metres and rest.

These athletes focus on purely building strength and power in the weight room and sprints and jumps on the track.

However, developing speed in soccer is different for a couple of reasons:

1. Soccer is a multi-directional sport.
2. Soccer is played for 45 to 90 minutes depending on the age of the player.
3. Soccer players need to learn how to stop – start and change direction at speed.

If players just focus on developing speed with out learning how to decelerate ( slow down) and change direction or build stamina they will end up with a hamstring pull, quad pull or worse case scenario blow out there knee. Unfortunately I have had to deal with this more times than I’ve wanted to in a clinical setting because of unbalanced speed training programs.

Soccer players need to focus on a well balanced program. This includes speed development and recovery. If a player solely focuses on speed they will not have the stamina or strength to last an entire game, stop suddenly and change direction and prevent injury.

For example, take two 14 year old male soccer players who compete at a provincial or state level. Player A just focuses on building speed and player B focuses on athletic development.

Player A only does “speed” exercises and player B does a balanced program. Here is what happens after 4 weeks, 8 weeks and 16 weeks.

After 4 weeks player A is faster than player B because he focused on getting faster as compared to player B who is building base strength and single leg stability (important for deceleration).

After 8 weeks player A is just a bit faster than player B.

After 16 weeks player B is just as fast as or faster than player A and is able to stop, start and change direction more efficiently than player A.

A 14 year old male soccer player is going through puberty and there are many changes to his body. Just by building base strength he will improve his speed and lay the foundation for fast twitch muscle growth.

This same example could be for a female soccer player as well.

The key here is to build a solid strength base first with proper technique. Any player can increase speed in two to three weeks, the key is maintain and improve on it over time.

I have witnessed many players when they were 14, slow as molasses, improve their speed over time to become stronger, faster and bigger than many of their teammates who relied just on “speed”, three to four years down line, move on to provincial, national and scholarship opportunities.

As previously mentioned any player can improve speed in four to six weeks. This is natural in any strength and conditioning or “speed” program. This occurs because there are more nerves firing to get the muscle to contract. After that point the increase will be minimal unless there has been development of muscle size and base strength.

Perhaps the best way to look at improving speed is to look at steps we take as humans. We crawl before we walk and we walk before we jog and we jog before we run.

Any player that is looking to increase speed and build fast twitch muscle fiber needs to first develop a solid strength base, then power. Deceleration, core strength and single leg strength need to part of this program as well. If you focus too much on the increase of forward running speed, deceleration and change of direction suffer.

Going back to our example of our young 14 year old male soccer players, you must remember they are 14 and have to think of their long term development. You must have the foundation first otherwise injury may occur and development will be poor.

It is important to keep in mind that soccer players must develop base strength first to increase speed. This happens naturally. Sure there are many drills and techniques to increase speed; however if the strength is not there speed will not increase. Many times just by having your son or daughter doing basic strength exercises like the squat and lunge, will increase their peed on the soccer field naturally.

In summary when you go to look for a soccer speed training program it should have some the following components in it:

-progressive base strength development
-squats or deadlifts
-single leg squats
-rear elevated split squats
-progressive explosive exercises
-deceleration
-integrated plyometric (jump training program)
-interval conditioning runs/sprints
-core strength

Hope this helps in your search for fast twitch muscle development and increase speed on the soccer field

So what exactly is plyometric training? Well, sometimes these exercises are referred to as “stretch-shortening” training. In other words the muscles lengthen then contract.

The process is as follows – muscle lengthens, then muscle rests -then muscle contracts. As the muscle lengthens the tendons also lengthen causing tension. Compare this action to that of stretching an elastic band. As soon as the lengthening stops there is a brief rest period then the muscle shortens. The same could be said for an elastic band.

Test this with an elastic band and see what happens. Be careful where you let the band go. The recoil gives greater force to shorten the muscle compared to a regular contraction.

The simplest form of plyometric training is hopscotch, which is played on either one or two legs. This type of exercise will definitely increase vertical jump, increase running speed and improve power.

Plyometric exercises have a strong nervous system component to them. It is for that reason less is better than more. Unfortunately many coaches, players and parents believe if a little bit is good then a lot is better. In this situation it is just the opposite. A player who focuses too much on plyometrics will end up with “plyometric syndrome”. Their legs will feel heavy like lead, be incredibly sore or even develop an injury.

It is possible to increase vertical jump in a short period of time; however the results may be short lived. The key to any jump training program is gradual progression. It is preferred to have a solid strength base first, however it is not necessary. The best thing about increasing your vertical jump is that you only need your body weight for it.

So here are the five key elements:
1) Landings before continuous jumping single leg jumps before double leg jumps
2) Single leg jumps before double leg jumps
3) 2-3 times a week
4) Done at the beginning of training
5) Less it better than more

Here is a sample progression for plyometric training
1) Jump to box with soft landing -one foot, both feet.
2) Jump over box with soft landing – one foot, both feet.
3) Jump over box with soft landing then one jump – one foot, both feet.
4) Continuous jumps over box – one foot, both feet.

This will definitely increase vertical jump and will help to prevent severe knee injuries in female soccer players and ankle sprains in male soccer players. Plyometric training for soccer players needs to woven into their current strength and conditioning program regardless of their age.

Interested in strength training for kids soccer to improve performance on the soccer field?

Actually it can be quite simple if you know what you are doing. You know that many soccer coaches like their players to be strong, powerful and fast. This occurs even at the younger ages of eight and nine when most technical training begins. Many coaches like to pick the faster and stronger players because they believe they have a better chance of winning.

It is these players that are strong, powerful and fast that get noticed first regardless if they have good technical skill.

If your child is physically weak in soccer he or she can begin a resistance training program. And here is something you probably did not know: a child as young as eight years old can start a properly supervised strength training program.

If you are thinking that building strength will stunt your child’s growth think again. Resistance training at a young age has many benefits if done properly.

Here are 5 tips and ideas to help you get started with your Childs’ strength training program for soccer.

1. Start with body weight exercises. Body weight exercises teach your child to control his/her body.

2. Focus on correct technique. It is important for young soccer players to learn proper movement patterns at a young age so they can progress to heavier loads as they get older.

3. Pick exercises that closely mimic the movement on the field. Squats and lunges are great examples.

4. Do exercises that require little or no equipment. Remember there are several household items you can use to create resistance- soup cans, telephone books etc.

5. Have fun! Hopscotch is a great game for building strength for young soccer players for kids soccer. It uses one legged strength, balance and coordination naturally.

Avoid machine based exercises in which your child needs to be seated. Sitting takes away from the natural development of the core stomach muscles.

More soccer power tips

1) Post game recovery should begin immediately after with a light “warm down”. This may be in the form of a light jog or light movements from a dynamic warm up. This could include “butt” kicks, forward and backward skips and side to side shuffles. Take ten to fifteen minutes and do these at a slow and steady pace.

These movements help prevent blood pooling in the legs and use lactic acid for energy. With or with out this “warm” down, lactic is out of the system in two hours post activity.

If you are feeling sore the next day, that is a result of micro-tearing and inflammation. Not lactic acid. This is also known as delayed onset muscle soreness (DOMS).

2) Soccer fitness is greatly affected by post game nutrition. It is vital that immediately after the cool down either a meal or shake containing protein and carbohydrate be consumed immediately. If this does not occur, the body will break down protein not fat, for energy.

3) If time permits perform static stretching two hours post game or training. The muscles are more receptive to being stretched as compared to immediately after a game when muscle is easier to tear.

4) Sports massage for post game recovery is excellent for both your mind and body. This is most effective two hours after your game.

5) You must get at least eight hours of sleep. Your body does most of its post game recovery while you sleep. The body is at rest and is able to repair itself from damage done during the game.

If you do not get enough sleep the body releases a hormone called cortisol. It breaks down protein for energy instead of fat. If this occurs over a long period of time your muscles lose strength, your immune system drops and your body gets weaker

Keep in mind that your post game recovery is only as good as what you do during the week for your soccer fitness.

6) Low intensity training with a soccer ball the next day or a light work out. You must avoid any type of high intensity work out. Save that for two to three days after your game. Your body is still in recovery mode and you will only burn out physically, mentally and emotionally.

Or

7) Rest. You may just want to go for walk. Take it easy and enjoy healthy meals to prepare you for the next days training.

By following these seven post game recovery tips your soccer fitness will improve over the soccer season

Every year there are several soccer tournaments held all over the world for youth soccer players. These tournaments last for a day, a weekend or a week depending on where you go.

These soccer tournaments are also a place where several preventable injuries occur. So in order to get the most out of the soccer tournaments you participate in there are some things you can do pre-tournament and during the tournament to maximize your performance.

1) Proper Nutrition: You want to eat as well as you can the week prior to the tournament. Generally speaking most concession stands at tournaments serve hot dogs, burgers and pizza! Unfortunately these foods, a much as they are appealing to you, just sit in your belly, slow you down and give you cramps. If possible mix up a protein shake in between your games.

During your ride to the tournament have small snacks and once you get there at smaller meals through out the day to prevent cramps and nausea.

2) Hydration: Next make sure you drink plenty of fluid before during and after games. You only need to lose two percent of your body weight through perspiration and sweat for your energy and soccer performance to drop. Do the best you can to stay hydrated and the chance of getting injured reduces.

3) Rest and Relax: In between games it is important to get rest before you play your next game. These soccer tournaments take a lot out of you. Travel time can be any time from one hour or more, as well as the mental stress of high expectations. Bring an iPod, iPhone or what ever works for you in your spare time.

If you are flying to your tournament it is vital that you get up and walk the aisles at least 2 or 3 times during your flight. This helps to maintain circulation and avoid “heavy” legs due to poling of blood.

4)Warm Up: Give yourself plenty of time to warm up before the game. If you are short on time, focus on dynamic movements of the muscles that feel the tightest.

5) Check The Field: As part of your warm up walk or jog through the area of the pitch where you will be spending most of your time. It is important to get a feel for the playing surface.

Follow these five tips and you will show well in the soccer tournament. Remember the better prepared you are, the more successful you will be. Have fun!



The feeling of being down two goals, to have Landon Donovan single handedly put the team back in the game with a goal seconds into the 2^nd half was exhilarating. Bradley’s tying goal was all the more uplifting. To come back from that deficit only to take the lead with minutes left, and then have that goal reversed is nothing short of a travesty for the game, the U.S. team and U.S. soccer as a whole. So what can be done about it? (goal is at :22 seconds)

Well for one, the Referee Koman Coulibaly should be investigated for corruption, because he has to be on the take.  Either that or he hates the U.S. and should have never been refereeing this game in the first place. Eric Wynalda agrees:

Minutes after the game ended, some U.S. fan had already taken to vandalizing his Wikipedia page, which has sense been edited:

“Coulibaly is rumored to hate the United States of America with the burning passion of a white hot sun.”

In my opinion, Ref’s blowing calls is as old as the game itself, and it isn’t going to change. At the least, FIFA should consider video replay for goal scoring plays, similar to the rule instituted by Major League Baseball for home runs. It is a slippery slope to add video replay, but if it means the right team wins the game, I am all for it. What do you think?

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