Speed, soccer speed

[Terry RansburyParticipant]

We have all have heard, and know, that there are a few major quality transitions in the game,  roughly correlating to significant ages (U13, U17, college game, pro game etc.). One of the most prominent descriptions of the jump to the next level  is the speed of the game. Speed is inherent in almost all 3Four3 content even though it is not always the major focus. I can assure you that the physical component of speed (or the lack of) is not something you are saddle with from birth and stuck with for life. It can be improved. I thought we might share some insights on how to improve your team’s speed.

[Terry RansburyParticipant]

Many times in the videos, Gary has described the most important physical contributor to improved speed and that is the brain anticipating what to do with the ball before it gets there. That is a common “free-be” for speed improvement to all those that work hard to take its advantage. Another great thing that he is instilling in the kids is keeping the feet moving  without the ball (see the Double Rondo video, especially the second-half group). Awesome.

I did see one thing that I would hope to correct for you all and that is the static stretching during one of the videos. I applaud the awareness of stretching but static stretching, especially before or during any soccer activity, is a speed killer. It also has negative impact on explosive acceleration, coordination and hamstring injury. Unfortunately, the negative effect lasts for more than an hour. This is settled sports science but I see it all over the place in youth soccer. I do not see it at the professional level as the teams usually have a highly educated strength trainer. Watch their warm-up sessions closely.

There is a place for static stretching, but that is reserved for post-activity only. Simply put, dynamic stretching is movement that simulates game or training activities without holding the stretch for seconds at a time. It is also key for elevating the muscular temperature and increasing synovial fluid in the joints. There is a recommended order of muscle groups, but that’s another post…

[TomParticipant]

Terry,

It’s not “settled sports science.” Static stretching of about 45 seconds or less has not be proven to harm performance. I do agree that static stretching immediately prior to or during athletic activity is to be avoided and this is generally what I hear from world class sports performance professionals. But, again, context is key: one must understand the definition of static stretching. Here’s the actual sports science:

“Static stretching – Kay (2012) performed a meta-analysis to assess the acute effects of static stretching on performance on strength, power, and speed tasks. They also assessed the contribution of stretch duration, contraction mode, and muscle group to these effects. The reviewers found evidence that short-duration static stretches (both 60 seconds) do lead to significant acute reductions in performance. Additionally, their analysis of the data indicate that the reduction in performance is dose-responsive, although appears to plateau for stretches lasting >2 minutes. The reviewers estimated that the mean reduction in performance following stretches lasting 1 – 2 minutes as 4.2 ± 5.0%, and they estimated the reduction following stretches lasting >2 minutes as 7.0 ± 5.7%.

Dynamic stretching – Behm (2011) performed a narrative review and reported that dynamic stretching appears to have either no effect or a slight acute improvement in performance, especially when performed for longer durations. However, they did not perform a meta-analysis and therefore did not quantify the expected mean improvement associated with such stretching protocols.

In summary, static stretching performed for >45 seconds appears to lead to meaningful acute reductions in performance tasks whereas dynamic stretching performed for long durations appears to lead to either no improvement or small improvements in the same type of actions.”

Reference: http://www.strengthandconditioningresearch.com/2013/11/18/stretching/

• This reply was modified 10 years, 10 months ago by  Tom.
• This reply was modified 10 years, 10 months ago by  Tom.
• This reply was modified 10 years, 10 months ago by  Gary.

[Terry RansburyParticipant]

Thanks Tom for immediately upping the quality of this discussion. I regretted the “settled” word even prior to posting. I will be more careful and precise in the future. However, what I would like to see is the elimination of prolonged, static Achilles stretching and the static stretching in the save-the-knee campaigns that swept clubs like ours lately. But not to the exclusion of any stretching. In a different meta-analysis paper…

“We conclude that the usage of SS as the sole activity during warm-up routine should generally be avoided.” [Scand J Med Sci Sports. 2013 Mar;23(2):131-48.]

I would like this topic evolve to more of a dynamic warmup. I prefer this quote from Behm:

“Generally, a warm-up to minimize impairments and enhance performance should be composed of a submaximal intensity aerobic activity followed by large amplitude dynamic stretching and then completed with sport-specific dynamic activities.” [ Eur J Appl Physiol. 2011 Nov;111(11):2633-51]

My guru, and coach in this case, might take slight exception to Behm about the dynamic/static stretching and performance impacts, as he has published otherwise, but I am not qualified to referee. I did re-read one of his papers after your response and see he talks more about dynamic warmup than static/dynamic stretching. Anecdotally, I do know that under his coaching we never do static stretching prior to activity and always do dynamic warmup (jogging, skipping variations, arm-swings, leg-swing variations, hip-rotation and extension variations, etc.), generally at large amplitudes. I do know he has taken this approach with the Whitecaps.

• This reply was modified 10 years, 10 months ago by  Gary.

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