Speed training for Soccer Players – Integrated or Isolated?

I will give you my answer in the first sentence: Both!

However, it is not that simple of course. Let me explain the differences between the two ways quickly.

The integrated approach tries to implement objectives like i.e. physical adaptations to speed training into sport specific scenarios, in this case soccer specific. While this guarantees high buy-in by the players, critics will argue that it’s very hard to get the necessary stimuli to ensure proper adaptations. To make exercises more game specific, you need some form of unscripted variations, especially if there are several players involved and it gets more chaotic. Another point critics are making is that it is nearly impossible to reach <95% of your maximum speed while running with a ball.

The isolated approach focusses on individual physical objectives in a rather closed setting. You want to get faster? Run fast without the ball. In theory, it is much easier to ensure proper stimuli using the isolated approach. Everything can be tracked, volume and distances can be pre-planned and executed accordingly. However, if your players and not fully engaged, they will never training with full intent, thus never reach their maximum velocity and get close to it.

Having a Track & Field and Bobsleigh background, I have always been a member of the “isolated camp” but no matter your background, you need to adapt to the athletes you work with and find solutions that work best for THEM while checking all the boxes you consider important.

Let me be clear about one thing – I am an S&C Coach specialized in speed development. I will NOT TEACH players how to play the game, I am merely looking for ways to help them improve physically to withstand the demands of the game.

Training needs to

A.    Be Relatable for the athlete

B.    Make sense from a scientific point of view

This led me to becoming more creative, finding ways to combine the two approaches mentioned above. I should add that I still lean more towards the isolated approach, integrating the ball in certain moments only serves one purpose – getting the players engaged to have them work with high intent.

It is speed training after all.

Here is how I did it

1.       Building a technical foundation through isolated training interventions, focusing on specific objectives i.e. Acceleration, Top Speed, Change of Direction

2.       Adding simple, non-specific external stimuli to introduce agility training in combination with speed objectives

3.      Creating more engaging scenarios by introducing exercises with the ball, thus becoming more specific.

While this order is not carved in stone, it is meant to give you an idea how to simply progress your speed training to make it more engaging while still being able to pursue the targeted adaptations.

Let me give you three easy examples of non-specific stimuli. In this case targeting Change of Direction and Agility. I will always manipulate the distances between sticks or cones depending on what I am trying to achieve.

Video 1

Objective: Agility at higher speeds. 10m acceleration, reaction to defender, 10m re-acceleration to finish

Video 2

Objective: Agility at higher speeds, 10m approach, decision making, 10m re-acceleration to get to finish before defender

Video 3

Objective: Multidirectional speed with agility elements (reacting to the coach) Use passing to enforce high intent by choosing longer passing routes. More distance = higher speed

There are no limits to our creativity but let me give you three examples of how I would set up agility drills that include the ball and are super easy to manipulate in terms of sprinting distance.

Video

Objective: Agility paired with transitional speed. Reacting to audible stimulus (coach’s signal) + visual stimulus (pass). Distance to goal 23m which will equal approx.. 90% of the player’s topspeed.

Drawing

Objective: Transitional Speed – maxV stimulus after lateral shuffle passing game, reacting to external stimulus (long pass to goal) Sprinting distance per rep 35m with 10m fly zone to track speed (GPS also possible).

As always, I am happy to hear and read your feedback and answer any questions (Gerne auch auf Deutsch)

Find me on Instagram or send me an e-mail eric.franke@live.com