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| Fitness |
Soccer Speed Tips
by: Vern Gambetta
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Editor’s Note: Vern Gambetta gives 14 key points to speed training
and the importance of speed in today’s soccer. Vern will continue in
the next issue of DTL to outline how to take advantage of these 14 pointers.
- Always prepare for each speed training session with a thorough, active
warm-up.
- Speed development must be done in a non-fatigued state; therefore it
should occur at the start of the workout and after an easy workday or a rest
day.
- Always stress correct mechanics and relate the mechanics to the specific
movements of soccer both with and without the ball
- Optimum Speed is the goal - Speed that you can use and control in the
game of soccer.
- Never lose sight of the "moment of truth." When you least expect it
and are most fatigued, speed will be the deciding factor in winning the ball,
beating an opponent or getting in position to take the shot.
- Speed is a motor task - You can learn to run faster through correct
mechanics and situational awareness.
- Starting is extending ankle/knee/hip. Stopping is bending ankle/ knee/hip.
Without the ability to stop effectively it is difficult to be skillful and
stay injury free
- Reaction can be improved by working on the primary stimulus that is
either the ball or another player.
- Assistance training methods (Towing) develops specific strength to
improve stride frequency.
- Resistance training methods (harness, hills sprints, tire pull) develop
specific strength and acceleration.
- Speed work demands a high level of motivation and concentration.
- 6 - 8 are the optimum number of reps for speed development work for
any one exercise.
- Adequate strength and sound basic technique are prerequisites for speed
development.
- Vary speed training methods and intensity to avoid building a speed
barrier.
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down-the-line.com v 4_3
Vern heads his own consulting firm, Gambetta Sports Training Systems. He was the conditioning consultant for the US Men’s 1998 World Cup Soccer team. In 1996-1997 he was conditioning coach for the Tampa Bay Mutiny Major League Soccer team. He was Director of Conditioning for the Chicago White Sox Minor League Program from 1987 to 1996. Vern is recognized internationally as an expert in training and conditioning and has worked with world-class athletes and teams in a variety of sports. He is a popular speaker and writer on conditioning topics, having lectured and given seminars and clinics throughout the United States, Canada, Japan, Australia and Europe.
Vern’s coaching experience spans 30 years at all levels of competition. He has coached both cross-country and track and field. At Santa Barbara High School he coached boys’ and girls’ track teams to a combined record of 81 wins and 12 losses. From 1977-1982, he headed the women’s track and cross-country program at the University of California, Berkeley. His cross-country teams won three Region 8 titles and finished in the top ten at Nationals four consecutive years.
Vern received his BA from Fresno State University in 1968 and his teaching credential with a coaching minor from UCSB in 1969. In 1973-74, Vern attended Stanford University and obtained his MA in Education with an emphasis in physical education.
Visit Vern’s website at www.gambetta.com
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