1. How to develop Soccer Players - Soccer Speed Mike Antoniades Performance Coach

2. Mike Antoniades
Football Coaching
Speed Coaching
Sport Dimensions
Frappier Acceleration
Soccer Speed Workshops
University Lectures

3. Who are You? Football Coaches? Fitness Coaches? Age Groups? Academies?
Teams?

4. Who do we work with?
Professional athletes from football, rugby, track & field: Chelsea FC, Chelsea Academy, Stoke City, Ipswich Town, Crystal Palace, Blackburn, QPR, Wolves, Bath Rugby, WASPS, Harlequins & others
USA, Europe
Recreational Athletes
Non - Athletes

5. Key factors in developing Soccer Players?
The Optimal training Period
Who, when, why & how
The Neural Stimulus
Training the neuromuscular system
Motor Development
Movement Patterns
Soccer Specific Speed Training
Quality & Technique

6. Elite level Match Analysis Average During 90 minutes
Changes of Direction , -
Km/miles covered -
PERCENTAGES
Time Standing -
Time Walking forward & backward -
Time Jumping -
Time Jogging -
Low speed running -
Moderate speed running -
High speed running -
Full out Sprinting (% & Distance) -

7. Elite level Match Analysis Average During 90 minutes
1400 changes of Direction
12-17km covered
Standing %
Walking forward & backward - 36%
Jumping %
Jogging %
Low speed running %
Moderate speed running %
High speed running %
Full out Sprinting %

8. Mean Time for activities
Changes of Direction - 1 every 4.5 sec
Standing – 7.8
Walking forward & backward - 6.7
Jogging
Jumping
Low speed running
Moderate speed running
High speed running
Full out Sprinting

9. Optimal Training Period
10,000 hours or 10 years training
Central Nervous System
Biomechanical system
Boys & Girls – puberty
Fast-twitch V slow-twitch

10. Training the Neuromuscular system
Positive Movement patterns
Motor engrams
Quality of movement
High velocity movements
Fatigue of the CNS
Muscle imbalances

11. Quality of Movement Train the movement not the muscle!
Coach the athlete not the drill!

12. Soccer Motor Development
Technique, Speed & Movement
Structure of Training
Quality & Intensity
Research:
300 Soccer Players
Aged 9 – 21
10 years + Slower turning left or right
Between 0.2 – 0.65 sec

13. Soccer Specific Speed Coaches & Conditioning experts
Biomechanics of Soccer
Reaction times
Maximum velocity
Four components of Soccer Speed

14. Speed is a Skill!! Dispel some Myths Not something you are born with?
Speed is a skill you can develop
Athletic development
Sport Specific development
Can be taught from the age of 7!

15. Coaching Soccer Speed Multidirectional, Explosive, Power sport
Different biomechanics to Other sports
Different components of Soccer speed:
Quickness
Reactive Speed
Active Speed
Complex Speed

16. Coaching Vs Training Coach to improve! Quality not Quantity!
Correct Bad movement.
Coaching Attitude
Focus on the positive.
Know how we learn.

17. Horizontal & Vertical Training
The Science of Coaching
Follow the science, facts and guidelines
Horizontal Training
General Conditioning
Strength
Speed
Coordination
The Art of Coaching
Sport Specific i.e. Soccer, knowledge, skill acquisition,
Vertical
Multi-directional, Soccer Speed, Integrated Training
Learning process, Mental Strength

18. Stages of Learning Unconscious Incompetence Conscious Incompetence
Conscious Competence
Unconscious Competence

19. Learning Process Motor Patterns 400-500 Hours for Unconscious Comp.
Neural Maps
Phantom Limb Phenomenon

20. Coaching Children – U8 to U15
Children are not mini adults
Optimal Age for movement training
Coordination & Agility
Lactate runs

21. Long Term Planning Skill Acquisition Phase Fluency Phase
6 years to 9 years
Fluency Phase
10 to 14 years
Advanced Development Phase
14 to 16 years
Mastery Phase
16 +

22. Athlete Development Chronological Age Biological age Mental/Cognitive
Emotional development
Girls & Boys
Early Developers - Physical
Late Developers - Physical

23. Coaching Soccer Soccer Specific Speed programme
Motor Patterns
Neuromuscular system
Foundation Movement Development
Ages 8 to 12
1st Speed Window – 10 to 12 years
Intermediate Speed Development
Ages 13 to 15
2nd Speed Window – 13 to 17 years
Advanced Speed Development
Ages 16 to elite level

24. Coaching Soccer Speed Foundation Movements, Ages 8-12
Stopping, Starting, Planting, Pivoting
Running – FW,BW,SD
Quick feet
Dribbling
Opposed movements
Distance for Speed work 5 – 10 metres
Let them play and have FUN!
Small sided games

25. Coaching Soccer Speed Intermediate Speed, Ages 13-15 Foundation Drills
Jumping & Landing
Soccer Specific Sprinting
Active, Reactive
Balance & Coordination
Agility & Flexibility
Distance for Speed work 5 – 20 metres
Small sided games

26. Coaching Soccer Speed Advanced Speed Development, Ages 16+
Jumping & Landing
Active, Reactive, Complex Speed
Balance & Coordination
Functional Strength & Power
Distance for Speed work 5 – 40 metres
Speed Endurance / Anaerobic Threshold & Skill
3 V 3, 4 V 4
90% of exercises Under Pressure

27. Coaching Points Focus on Quality of Movement Correct bad technique
Foot Placement
Correct bad technique
No Fatigue during Speed Sessions
If Quality deteriorates, STOP the session
Work at Maximum Velocity
Sets 3 to 5, reps 6 – 8
Work rest ratio 1 : 4
80% with a ball

28. Chelsea Academy Stages Age Players Foundation 7-8 yrs 200
Opportunity yrs 60
Development yrs 30
Preparation yrs 16
Scholarship yrs 20
PROFESSIONAL PLAYERS

29. Chelsea Academy Key Evaluation Components: Technical Tactical Physical
Mental/Psychological
Social

30. Changes to Training Over three years Continued Coach education
Football Conditioners
Speed Coaches
Objectives: 1-2 pro players per year

31. Results
Increase in Speed – Quickness & Explosiveness (Five Soccer Specific Tests)
20% - 50%
Turning ability
Reduction in muscular injuries
Reduction in Stress related injuries
Speed Soccer Protocol

32. Strength Training Ages 8 to 15 – Gymstick Training
2 X 30 Min sessions per week
Balance, Coordination, strength
Ages 16 to elite level
2 Gymstick sessions 40 min
1 Strength session

33. Questions?