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| Denis |
00:04:19 Friday 13 August 2004 |
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Hey, I am a BIG soccer fan and I want to make it to the pros, but my friends keep on saying that I am not quick. Do you know something like a six week plan that can improve my quickness. |
Hey Denis,
I don't think you will need a six week program. I think a 3 week program would be more suitable for training for quickness.
Here is a sample three-week pre-season speed training program to help your athletes improve their speed before the season begins:
General Warm-up
1/2 to 1 mile jog
Full Body Stretch
Warm-up Speed Drills
High Knees (3X30m)
Heel-Glutes (3X30m)
Carriocca (3X30m)
1/2 Speed Striders (3X30m)
Week 1
Monday and Friday (sprint speed)
3X30m (45 second rest between reps)
3X60m (45 second rest between reps)
3X90m (45 second rest between reps)
Wednesday (speed-endurance)
Use a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)
50m-100m-150m-200m-150m-100m-50m
Repeat the pyramid one more time
Week 2
Monday and Friday
5X30m (45 second rest between reps)
5X60m (45 second rest between reps)
5X90m (45 second rest between reps)
Wednesday (speed-endurance)
Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)
50m-100m-150m-200m-150m-100m-50m
Repeat the pyramid two more times
Week 3
Monday and Friday
6X30m (30 second rest between reps)
6X60m (30 second rest between reps)
6X90m (30 second rest between reps)
Wednesday (speed-endurance)
Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)
50m-100m-150m-200m-250m-200m-150m-100m-50m
Repeat the pyramid two more times by Expert 11:51:13 Friday 31 December 2004 |
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