Written by Soccer Fitness Strength and Conditioning Coach Jacob Ceccanese, edited by Richard Bucciarelli.

The deadlift is an essential compound exercise within a strength and conditioning program. In general, the deadlift offers many positive contributions to an athlete’s training and functional abilities.  Because it is a closed chain exercise, the deadlift is  often used for preventative and rehabilitation purposes. The deadlift is often debated as being a high risk for reward exercise, however, leading researcher Dr. Stuart McGill clarifies the significance of the exercise for us in strength and conditioning programs for athletes.  Dr. McGill refers to the deadlift as a posterior shift exercise maximising the potential to activate the gluteus maximus, a prime mover with respect to hip extension (McGill, 2006).

Increasing the effectiveness of the deadlift is primarily based on achieving correct posture while performing the exercise.  A key postural cue for athletes in keeping a neutral spine, this position is transferred to all different variations of the deadlifts (Eg: sumo, stiff leg, dumbbell or bar). A neutral spine position pulls the spinal column in a normal curvature keeping tension on the muscles instead of ligaments.  Adams and Dolan (1995) provided insight to avoiding injury during an anterior loaded exercise such as the deadlift (Adams & Dolan, 1995). Muscles commonly used in a deadlift such as the erector spinea and latissimus dorsi are primary postural muscles which eliminate flexion of the spine. The research suggests that keeping a neutral spine will eliminate the possibility of shifting the muscle function to the ligaments which are not meant to resist high loads. Adams and Dolan suggest avoiding full lumbar flexion which may allow for decreased risk and increased effectiveness (Adams & Dolan, 1995).

For simplicity, the most common deadlift motion is powerful hip and knee extension through loaded posterior chain musculature. The muscles which perform these movements play a critical role in soccer-specific movements such as vertical jump in a header and explosive acceleration to chase a ball down or close down the space between opposing players while defending.  Including deadlifting into a soccer player’s periodization program would allow them to achieve great performance benefits, as it would allow them to improve the effectiveness of these movements.

Many top strength and conditioning coaches incorporate the deadlift into a soccer player’s regimen for several different reasons, but the main reason it is used is to build general strength to allow an athlete to generate power more efficiently. Strength and power are two terms commonly mistaken as being the same, however, many differences exist between the two.  The force-velocity curve (see below) is a graph that represents the hyperbolic curve relationship between force (y-axis) and velocity (x-axis). Zatsiorsky and Kraemer (2006) explain the specificity in periodization programs to allow athletes to attain the adaptions gained in training to transfer to their sport (Zatsiorsky & Kraemer, 2006). The training specific to one end of the spectrum sometimes allows adaptions at the other end. While trying to increase strength, one must lift heavy loads which can only be done at slow speeds, but when trying to increase power or speed, one must lift lighter loads in explosive style lifts.

When taking a closer look at the force-velocity curve, it is critical that athletes train to shift that curve to the right, which means that as time gets closer to the season, players have increased their strength to a level which helps optimise their speed and power. A challenge with this type of training is that athletes cannot optimally train strength while at the same time doing power or speed work, and conversely, power cannot be optimally trained while continuing with strength training.  Vladimir Issurin (2008) found that using a “block” periodization for sports such as soccer that depend on key characteristics like speed and power, to be critical for players playing at high levels.  The “block” periodization model is based on training residuals and how long the training adaptions can be maintained without de-training (Issurin, V., 2008).  Physiological adaptions such as improving aerobic endurance, anaerobic ability, as well as maximal strength, all take longer to de-train opposed to motor skill adaptions such as maximal speed (Issurin, V. 2008). Therefore, those characteristics are trained earlier and as the athlete approaches their season, maximal speed and strength endurance work specific to the sport are added in. 

Moving through a block periodization program for a soccer player would begin in the offseason; accumulation phase is step one. A deadlift exercise would be incorporated into the accumulation phase as training focus is to build basic strength and hypertrophy to set up for greater training intensity in future mesocycles. The accumulation phase –  as the name suggests – is a high volume and low intensity phase. During this phase, the deadlift exercise would be done using low loads and more sets and reps. Variation throughout the first phase can be done using different types of deadlifting techniques throughout the microcycles (weekly) to add variation.  Athletes then move from the accumulation phase to the transmutation phase which incorporates more maximal strength and power work. During the transmutation phase, medium load and medium to high intensity is used. The reason for the transmutation phase is to focus the training stimulus to adaptions more specific for performance.  The last stage would be realisation phase; the focus during this phase is power and speed.  The training volume is to remain low and training intensity is to be high.  Lowering the training volume during this phase allows for the accumulated fatigue to dissipate and specific training adaptions to be realised (NCSA).

Through the use of a block periodization, with a progression from phases starting with accumulation, to transmutation, to realisation, soccer players can incorporate the deadlift exercise into their routines and achieve improvements in performance. A specific goal of the use of deadlifts in a block periodization is to move the force-velocity curve towards the right side of the graph. This will allow athletes to increase the amount of force they can produce, at any given velocity or speed, and ultimately will allow them the opportunity to achieve peak levels of strength, speed and power simultaneously through a residual training effect (Hoffman,J. 2012).

Written by Soccer Fitness Internship Student Dante Blair, edited by Richard Bucciarelli.

Hamstring injuries are very common in the world of sports, and especially in the sport of soccer. Injuries to the hamstring muscles can have a drastic effect on an athlete’s career and quality of life.  Audits were done on English Professional teams over two seasons and found that about 12 percent of all soccer related injuries were hamstring related. A hamstring injury can effectively sideline a player for up to 90 days. (Woods, Hawkins, Maltby, Thomas, & Hodson, 2004). It is clear that hamstring injuries pose a problem to athletes so it is important, as with any other injury, for players to participate in preventive measure to reduce the risk of injury. If/when a hamstring injury occurs, players should also follow proper rehabilitation practices and techniques in order to return to play as soon as possible and to prevent re-injury.

The hamstrings consists of three muscles on the back of the leg. The semitendinosus, semimembranosus and the bicep femoris insert at the ischial tuberosity in the pelvis spanning across the knee joint and then inserting on the medial tibia. The hamstrings function to extend the hip and bend the knee.  Hamstring injuries usually occur when there is a quick change in direction during a sprint or a jump. Often the injury occurs during the swing phase of running, prior to the foot touching the ground (Goldman & Jones, 2011). Many risk factors for hamstring injury have been described, being classified as intrinsic and extrinsic risk factors. Intrinsic risk factors include muscle weakness, imbalances, fatigue, poor flexibility and poor technique. Extrinsic factors include insufficient warm up, training parameters and playing surfaces (Goldman & Jones, 2011). Factors like age, sex and ethnicity play a role but are unmodifiable in nature. (Bahr & Holme, 2003).

Preventative measures can be taken to reduce the risk of hamstring injuries by increasing eccentric strength on the hamstrings. Studies have shown a 13 percent reduction in in hamstring injuries by implement a protocol which includes strength training to increase eccentric hamstring strength combined with warm up and stretching. This conclusion makes sense based on the fact that most hamstring injuries involved poor flexibility and muscle weakness. However, it was made clear that to effectively reduce hamstring strains, one must implement both a strength and flexibility component in their training regimen (Arnason, Anderdsen, Holme, Engebretesen, & Bahr, 2008,). An effective exercise that have proven to increase eccentric strength of the hamstring is the Nordic hamstring curl. Furthermore, athletes have to take into consideration the muscle imbalances they may have. Another study concluded that players with strength imbalances where 4-5 times more likely to receive a hamstring injury (Croisier, Ganteaume, Binet, Genty, & Ferret, 2008,). Unfortunately, this type of strength imbalance is common in soccer, because of the fact that many players develop a dominant or stronger leg. It is important to recognise any potential imbalances and implement corrective training measures to solve this issue (for example, participating in uni-lateral strength and flexibility exercises).

In the occurrence of a hamstring injury it is important to take the proper rehab precautions in order to heal as quickly as possible and reduce the risk of re-injury. A hamstring rehabilitation program usually consist of three stages; the acute, subacute and functional stages. In the acute phase of rehabilitation the goal is to protect the injury and minimise motion and strength loss. A common protective mechanism used to reduce inflammation is ice, but ultra sound and laser are used as well. At this time isometric strengthening should be done, with the use of knee flexion exercise at various angles. Once knee flexion strength is greater than 50 percent of uninjured length, the athlete may proceed to the next phase.

The second phase of rehabilitation (subacute phase) consists of concentric and eccentric training to regain strength and neuromuscular control of the hips and pelvis. Exercise done at this stage includes straight leg deadlifts, single leg windmills and the aforementioned Nordic hamstring curls. At this point the athlete should be within 20 percent of full strength and have the ability to jog forward and backward at a moderate speed.

In the final (functional) stage the focus of the rehab is on functional movement and eccentric strengthening and lengthening.  At completion of this stage athletes should have full strength and rage of motion. Bands are used to test the lengthening capabilities of the hamstrings. While using bands, the hips must be in a flexed position as the knee extends to ensure that the hamstrings are functioning properly. Tests that are commonly used to assess if an athlete is eligible to return to play are the H-test and the lengthening state manual hamstring test. Both test are designed to demonstrate full strength and range of motion of the hamstrings. (Schmitt, Tim, & McHugh, 2012)

In summary, injuries, including hamstring injuries, are an unfortunate part of participation in sports including soccer. It is important for all athletes, including soccer players, to take preventative action to reduce the likelihood of any type of injury. In the case of hamstring strains, strengthening the muscle as well as increased flexibility goes along way for injury prevention. If a hamstring injury ever occurs, following a rehabilitation protocol can be beneficial for a healthy recovery and the reduction risk of of re-injury.

Written by Soccer Fitness Internship Student Celia Palombella.  Edited by Richard Bucciarelli

Every athlete knows the importance of training specifically to the type of sport they play. The question is, which forms of training are optimal towards each sport, and why? Soccer is a sport that relies heavily on a combination of various energy systems, due to the nature of the sport. These components include: speed, agility, aerobic/anaerobic endurance, strength, power, and skill; utilizing all three energy systems (ATP-PC, Glycolitic/Lactic acid and Aerobic) (Baker, 2013). Aerobic fitness is a very important aspect to focus on when training for soccer players, with anaerobic fitness and agility trailing closely behind. Aerobic fitness is geared towards soccer players in the sense that they need to be able to sustain high intensities throughout the total 90 minutes of the game. Many different types of aerobic fitness training tests have been used towards prescribing intensities for soccer players during their training sessions. Some of these tests include the Yo-Yo test, the 30-15 intermittent fitness test, VO_2max test, and various types of shuttle tests.

Sport-specific tests are tests that are used to mimic the nature of the sport. These field tests are often used to evaluate the effects that training has on their athletes, along with methods based on heart rate and rate of perceived exertion to establish the specific internal load needed when training. Modes of aerobic training have been proven to be an important component of physical training for soccer athletes. Studies have verified this showing correlation between athletes’ aerobic power (VO_2max) and where they rank on a competitive level, as well as between their quality of play and how much distance they cover during a game. Aerobic training can enhance soccer performances including distance covered, time spent at high intensities and number of sprints and ball possessions during a match (Helgerud, Engen, Wisloff &Hoff, 2001). Training at high aerobic intensities has also shown to improve recovery during high intensity exercise, which is the typical type of performance and training a soccer player would undergo.

In terms of laboratory assessments, VO_2max tests and blood lactate levels can be used to assess the condition of a soccer player when prescribing intensities for training. VO_2max and lactate thresholds are considered accurate measures of aerobic power and capacity. Assessing these variables with the appropriate protocols when training, could provide coaches with useful information about the effect on the athlete’s central and peripheral factors (Impellizzeri, Rampinini, & Marcora, 2005). However, since most laboratory assessments, such as VO_2max are difficult to administer due to equipment cost and time taken to perform them, field tests have grown more popular for coaches to be used towards their soccer training protocols specific to aerobic training. The 20-m shuttle run test can be used to correlate the maximal running speed reached at the end of the test with athletes VO_2max (Impellizzeri, Rampinini, & Marcora, 2005). Equations have been made for field tests like this one to estimate one’s VO_2max as an alternative to performing a full on VO_2max laboratory test.

The 30-15 Intermittent Fitness Test was invented by Martin Buchheit. It measures the maximal running speed that can be used towards prescribing training prescriptions for athletes. This test consists of 30-second shuttle runs with 15-second passive recovery periods. When the test ends, the running velocity from the last stage completed is used as the maximal running speed or velocity. A calculation is done with the results to determine the player’s individual maximal oxygen consumption (VO_2max) (Footballscience.net, 2015). These results can be utilized when prescribing training intensities for athletes since each value is individualized to the athlete performing the test.

The Yo-Yo test is another form of an aerobic fitness test that is used by many soccer /strength and conditioning coaches for their athletes. It evaluates each player’s ability to repeatedly perform intense exercise. The results of the Yo-Yo test correlate with the high-intensity running distance that occurs in soccer games (Haugen & Seiler, 2015). The results can also be considered more valuable than measures done for maximal aerobic power. The Yo-Yo aerobic field test is set up as a 20-m long run with a 5-m 5-10 second recovery break in between. Each run is signalled to start from a beep, with beeps increasing times per each level. If the player does not make it to the opposite side before the second beep, the test is completed (Footballscience.net, 2015). Again, calculations for VO_2max are done with a specific equation created for the Yo-Yo test.

Having an athlete’s VO_2max results is very beneficial for coaches or trainers to know how to properly prescribe loads for athlete’s on an individual basis. For example, knowing the VO_2max of one athlete can be incorporated into a training program using 75% of the athletes VO_2max for a specific exercise intensity or load for a workout. Aerobic endurance levels of athletes can be tested in both laboratory and field settings. For players to be successful, aerobic and anaerobic capabilities must be at a certain level. Performance in soccer relies heavily on an athlete’s aerobic endurance. A study showed that individuals function at about an average of 70% of their VO_2max, 80-90% of their HR_max, and blood lactate levels of 2-10 mmol/l, while covering a distance of 8-12km during a professional match (Footballscience.net, 2015). These results can be obtained through sport specific laboratory and field tests, such as the ones previously mentioned, to prescribe proper training intensities for athletes. The importance of an athlete’s aerobic system can also be seen when viewing the rankings for competitive teams. We now can form a conclusion around the importance of aerobic tests for soccer athletes specific to training.

There is girl in the United States that can strike out any Major League Baseball player.  Easily.  This is not a joke.

In The Sports Gene, a 2013 book written by David Epstein which should be required reading for any sports scientist or fitness coach working with athletes, the author discusses sport-specific anticipatory and reaction abilities, and how they apply to the learning of sports skills.

Epstein describes a famous United States National Women’s Softball pitcher named Jennie Finch.  She played some exhibition games in the early 2000’s where she pitched against top men’s baseball players like Albert Pujols, Mike Piazza, and Barry Bonds.  Although all of these players are expert hitters, who presumably possess exceptional “reaction” skills that allow them to routinely hit 100+ mph overhand fastballs in their own sport, none of them were able to hit Jennie Finch’s 50-60 Mph, underhand, softball pitches.

How can it be that the professional athletes considered to have the world’s best “reaction time” cannot hit an underhand pitch travailing at 1/3^rd the speed they are accustomed to?  The reason Finch’s pitches are un-hittable for Major League Baseball players is not because she is possesses any super-human strength or power.   It is because men’s baseball players – even the elite ones – have no experience in softball or in facing underhanded softball pitches.

Over time and through the accumulation of repetitive practice, Major League ballplayers have been exposed to hundreds of thousands of overhand fastball pitches, and as a result they have developed the ability to accurately predict where the ball will end up – to “anticipate” – at about the time the pitcher cocks his arm backwards.  If the same players were to wait until they could actually see where the ball from a fastball pitch would travel, and then try to “react” to it, the ball would already be in the catcher’s glove by the time they would have started their swing.

As a function of their training and experience, elite professional baseball players are able decide where and how they are going to swing at fastball pitches – again, to “anticipate” rather than to “react” – with enough time to actually hit the ball.  This unique anticipatory ability, which has been studied extensively in sports science research, has been proven to be much faster and more developed in professional versus amateur ballplayers, meaning that elite players are able to “see into the future” far sooner than sub-elite players, and the extra time gained from this ability allows them to have a much higher success rate in hitting the ball.

Unfortunately, because these same players have never been exposed to underhand softball pitches, they have not accumulated enough experience to develop the ability to accurately predict where Finch’s underhand pitches will go quickly enough to react to them.  Their anticipatory skills are very specific to the type of movements and plays they have been exposed to in their particular sport, and are not effective in softball.  So they strike out.  Every time.

The Sports Gene cites several different research studies that have examined elite athletes in several different sports (including soccer) and the results are always the same.  Elite professional athletes are able to predict – accurately – what is going to happen in their own sport before it actually happens.  And they are able to do it quicker than their opponents.

There are a few caveats, however.  Firstly, elite athletes’ anticipatory skills in their own sport are not transferable to other sports.  In all the studies cited in The Sports Gene, when elite athletes (with exceptional anticipatory ability from their own sport) were asked to predict the outcomes of plays from other sports, they showed no significant differences in predictive ability as compared to average, sub-elite performers (and in many cases they were worse than sub-elite performers).  Furthermore and perhaps more importantly, elite athletes from every sport who were tested, including soccer, were not shown to have any significant differences in actual “reaction time” – the time taken from the perception of stimulus to the initiation of movement reacting to the stimulus – than either sub-elite athletes, or even from non-athletic members of the general population.

Thus, anticipation, and not reaction time, is the ability which separates elite from sub-elite athletes (and it is also the reason than no Major League ballplayer will ever hit Jennie Finch’s underhand pitch).

Armed with this information, how can soccer coaches and fitness coaches train their athletes to improve sport-specific anticipatory skills?  The good news is that the answer is very simple.  Research and science in skilled performance and motor learning has indicated that the best way to improve these abilities in athletes is not to use fancy “reaction time” or “agility” drills.  Instead, players need to play soccer, or conditioned small-sided versions of the soccer, as much as possible.

Through repetitive exposure to hundreds of thousands of instances where soccer-specific anticipation is required (for example, determining where a pass from a teammate or opponent will end up), players can develop and improve their ability to accurately predict what will happen, position themselves accordingly, and increase their chances of success.

When designing training sessions and exercises, coaches and fitness coaches should determine which anticipatory skills they would like to develop, and then select an appropriate small-sided game with the appropriate conditions (for example, field size, number of players, rules of the game, etc.) in order to help them to bring these skills out in their players.  If the goal of training is to the ability to dribble and beat an opponent forwards, use a 1 vs. 1 game with players attacking defenders head-on.  If the goal is to improve players’ ability to ability to connect passes and make combinations such as wall-passes, use a small-sided game like 3 vs. 3 or 4 vs. 4, and perhaps add one extra attacker to help teams in possession outnumber defenders around the ball. If the goal is to improve a goalkeeper’s ability to stop shots from medium-range, use a small-sided game with large goals and a relatively short field length that will encourage players to shoot.  You get the picture.

Eventually, through the accumulation of enough repetition and experience, players will improve their ability to accurately predict what will happen (“anticipate”), and take the action (“react”) that will give them the highest chances of success.  They will decrease the mistakes they make by improving their positioning and decision making.  And the team will play better as a result.

I’d love to hear your thoughts about this topic.  Drop me a line here to get the conversation started.

It’s the middle of April, and if you’re a youth soccer coach here in Canada that means you’ve probably started your pre-season in preparation for the outdoor competitive season, which typically starts sometime in May.

One of the most important areas of physical fitness that must be trained during the pre-season is speed.  If you have done a good job preparing your players with aerobic training during the past few months, then a transition into anaerobic – or speed – training during pre-season can be a very effective way to ensure that they are as fit as possible in time for the first regular season match.

Speed training, in its simplest form, requires athletes to perform multiple sets and repetitions of sprints at maximal or near-maximal intensity, while allowing for enough recovery between these sets and repetitions so that the intensity can be maintained throughout the entire workout.  In soccer, the best way to train for speed is on the field.  Below are 3 simple strategies that can help you to design appropriate exercises for your players that can be incorporated into your training sessions, on the field, and with the ball.

1. Make the sprints soccer-specific:

The principle of specificity dictates that the adaptations which occur from a training stimulus are specific to the type of training stimulus used.  Thus, if you want your players to become better at running in a straight line, then linear running training in which they run in a straight line would be appropriate.  If, however, you want your players to become better at the types of running they must do in soccer (straight and diagonal runs, backwards and lateral runs, frequent decelerations and changes of direction, etc.) then these types of runs must be performed in speed training sessions.  In order to make speed training soccer-specific, coaches must design exercises where players must run and move at high intensities using the exact same movements – both with and without the ball – that are used in the game.

2. Incorporate reaction time – and make the reactions soccer-specific:

Reaction time involves the time interval between the presentation of a stimulus, and the movement that occurs as a result of this stimulus.  In track and field, for example, athletes must react to an auditory stimulus – the sound of a gun after an “on your marks..get set..” countdown.  In soccer, on the other hand, almost all of the sprints and high intensity movements involve reactions to visual – not auditory – stimuli.   Thus, incorporating exercises that present players with visual stimuli (different color cones, hand gestures, movements of players, etc.) will make the reaction time training more relevant – and specific – to the sport.

3. Make players compete – and punish the “losers”:

One of the greatest challenges you will face when implementing speed training on the field is trying to ensure that your players run as fast as they possibly can during each repetition or sprint.  If they do not – a problem which typically occurs because they are not pushing themselves – then there is little chance that the training will elicit any actual improvements in running speed.  An effective way to get players to push themselves during speed training is to make the exercises into a competition.  Have them compete directly, 1 versus 1 or in small groups, and keep score.  Incorporate some kind of reward for the “winners” of these competitions, and also a punishment for the “losers” (push-ups are an excellent means of punishment).

Below are some examples of speed training exercises, which have been pulled directly from our own Soccer Fitness On-Field Training protocols, and which (of course) also incorporate the three suggestions listed above.  I hope you enjoy them and as always, welcome your feedback!

1. Linear Speed / Agility Competition:

Set-Up / Organization:

• Players in groups of 4
• ½ of the players on one side of the start cone, with a pinney tucked into the back of their shorts like a “tail”; the other ½ of the players on the other side
• Coach uses a specific color cone to start the exercise (example: green cone); when the coach raises the green cone, players compete by running a 2×5 metre agility sprint, followed by a 15 metre linear sprint
• Player without the tail is trying to pull the tail of their opponent; player with the tail is trying to get through the gate without their tail being pulled
• Each player performs 4 repetitions with the tail, and 4 repetitions without the tail

2. Foot / Head Tag Game:

Set-Up / Organization:

• Players in groups of 2, both players inside the square; 1 player has a ball in hands
• Players play a game of “tag”, where the player with the ball must “tag” the other by throwing the ball and hitting the opponent’s feet; only hits to the feet count as points, and if the throw is missed, the player who threw it must get the ball, go back into the square and continue playing
• Perform 6 repetitions, for 15 seconds each (3 repetitions for each player as “tagger”, with 15 seconds of rest in between repetitions); the player with the least amount of points after the 4 repetitions must do push-ups as “punishment”
• Perform another 6 repetitions (3 for each player as “tagger”), but change the rule so that the “tagger” must try to “tag” the other player with a self-header (throwing the ball towards the head and hitting it forwards)

3. 1 V 1 Game:

Set-Up / Organization:

• Players in groups of 8
• 4 players on one starting cone (with a ball), 4 players on the other (without a ball)
• Player with ball plays a pass to player without ball, then closes down into a defensive position
• Player with ball must play 1v1, using fakes/feints and change of speed (over 5 metres) to beat the defender and dribble through the gate on either side
• Next set of 2 players starts once the first 2 are finished
• Each player performs 8 repetitions with the ball, and 8 repetitions without the ball

As human beings, we suffer from an unfortunate tendency to ignore factual evidence in favour of our own beliefs and opinions.  Sometimes, the rational areas of our brains allow us to “over-ride” this tendency and accept objective evidence as truth.  Other times, as seems to be the case for some youth soccer coaches with regards to player identification, it doesn’t.  Three weeks ago I wrote and posted an article titled “Why Coaches in High Performance Programs Shouldn’t Select Slow Players.”  This article presented evidence-based suggestions for youth soccer coaches in high performance environments.   The main point of the article was to explain that speed (and other speed characteristics like agility, power, and high intensity running ability) is a good predictor of performance in soccer, and also that speed is primarily genetically determined, so if coaches want to select players who have a good chance of achieving success in soccer, they should include assessment of speed and speed characteristics in their identification and selection processes.

I received a lot of feedback, both positive and negative, from this article.  One common theme among the responses, however, served to highlight the fact that there are still many youth coaches out there who are unwilling or unable to accept the use of objective facts in player identification and selection.  Many people who responded to my article were critical of the idea of including speed and high intensity running ability among the selection criteria for high performance soccer environments, mainly because they felt that this approach would lead to the selection of players who are “good athletes” as opposed to “good soccer players.”  Unfortunately, this is the point at which opinion starts to take over from reality, and in order to restore objectivity, I have decided to present a short review of the evidence linking speed and high intensity running ability to level of play in soccer.

Firstly, it should be noted that there is no reason to think that being a “good athlete” and being a “good soccer player” are mutually exclusive.  The reality is that for every Andrea Pirlo or Xavi Hernandez (“good payers” who are not necessarily “good athletes”) there is a Lionel Messi or Zlatan Ibrahimovic (“good players” who are most certainly “good athletes.”).  Of course, coaches who reference Pirlo, Xavi or any other “good player” who is not a “good athlete” are either unintentionally or willfully ignoring the fact that these players are so exceptionally gifted technically and tactically, that they can get away with not being a “good athlete” and still perform at a high level.  Objectively speaking, 99% of the world’s professional soccer players do not have the technical or tactical skills of Pirlo or Xavi, but they do have above-average speed and high intensity running abilities.  Below is a brief summary of the findings from several recent studies which have all demonstrated a link between speed, high intensity running ability, and level of play in soccer:

• From “Physiological Characteristics of Elite Soccer Players” by Douglas Tumilty (1993): “A comparison of top teams and players with less able participants indicates that the components of anaerobic fitness – speed, power, strength, and the capacity of the lactic acid system – may differentiate better between the two groups.”

• From “A Multidisciplinary Approach to Talent Identification in Soccer” by Reilly et. al. (2000), which compared elite to sub-elite soccer players on a variety of physical, technical, and psychological tests: “The most discriminating of the measures were agility, sprint time, ego orientation and anticipation skill. The elite players were also significantly leaner, possessed more aerobic power, and were more tolerant of fatigue.”

• From “Match Performance of High-Standard Soccer Players with Special Reference to Development of Fatigue” by Mohr et. al. (2003), which compared first-division and second division professional soccer players in specific performance tests: “The results show that top-class soccer players performed more high-intensity running during a game and were better at the Yo-Yo test than moderate professional players.”

• From “Strength and Speed Characteristics of Elite, Subelite, and Recreational Young Soccer Players” by Gissis et. al. (2006), which compared a range of fitness tests between three different levels of play in youth soccer: “The findings of the present study suggest that the elite young soccer players can be distinguished from subelite and recreational young soccer players in strength and speed characteristics.”

• From “The Evaluation of the Running Speed and Agility Performance in Professional and Amateur Soccer Players” by Kaplan et. al. (2009), which compared professional and amateur soccer players in a variety of speed and agility tests: “In conclusion, professional soccer players’ running speed and agility performances are higher than amateur soccer players.”

• From “Speed and High Intensity Running Ability of Female Soccer Players of Different Standards of Play” by Rupf et. al. (2010; a research project I worked on and co-authored, presented at the 2^nd World Conference of Science and Soccer in Port Elizabeth, South Africa): “High level players are faster, possess greater speed endurance, and have a greater capacity for high intensity work than club players.”

You get the point.

The identification and selection of talented youth soccer players is a challenging process.  Most, if not all, of the studies I have cited above have advocated (as have I) that a multifactorial approach, giving consideration to players’ technical and tactical skill, stage of growth and development, and physical/physiological characteristics (including speed characteristics), is the most appropriate way to identify and select talented players for high performance programs.  Because speed and speed characteristics are one (of many) factors that differentiate between levels of play in soccer, youth soccer coaches in high performance environments should include assessments of these characteristics as part of their identification and selection processes.  It’s time for all of us in Canadian soccer to ignore our predisposition to trust our own opinions, and accept the fact that there is a link between speed and level of play in our sport.

I’d love to hear your thoughts about this topic.  Drop me a line here to get the conversation started.