More efficient use of a soccer players limited time and energy will allow them to get faster and fitter without derailing technical growth. Check out my latest article on how to better manage these finite resources!
@houndsspeed
. via
@SimpliFaster
‘Athletic Core’
More than just abs. Entirety of pelvic girdle. Prefer exercises that maximize attributes developed. Elements of stability, mobility, coordination and speed
#ladyhounds
SPP, Vertical Forces
Nothing prepares body for sprinting
like sprinting, particularly max
velocity.
Specific joint angles, velocities
ssc and multiplanar movements to
supplement
#ladyhounds
#houndsspeed
#ACL
prevention in female soccer starts at youngest ages with progressive exposure to more intense, complex takeoffs and landings. These impacts are supported by specific relative strengths that promote self awareness and total body control through full ROM
#LTAD
For multi-directional speed based athletes eccentric capacity should be primarily challenged with velocity. The only thing to prepare an athlete to yield under speed is speed itself
#LTAD
Quality Control. Establishing good much easier than breaking bad.
#LTAD
a very long marathon and consistent, brief exposure all that is needed. Regression a powerful ally while running the race.
@HoundsAcademy
Soccer players must play soccer to get better at soccer; however, quickly addressing simple things that improve ability to move and energy efficiency should be taking advantage of. Day 2
@ECNLboys
NTC. Learning how to progress 1L RFD and braking capacity for agility
Low impact, low stress tissue prep.
As young academy athletes age and dedicate more time to their craft one of the first things to be compromised is mobility and ROM unless actively maintained. Use it or lose it!
As many of our RDA athletes prepare for their upcoming HS seasons it is most important that we do our best as an organization to keep everyone healthy
Maintenance and management !
#houndsspeed
Skill, elasticity and bracing progressing -> for older athletes and simultaneously regressing <- for younger athletes 1st session. Varations easy with a strong common theme !
#houndsspeed
COD ground up. Hurdles polarizing but still a timeless constraint if used with purpose. In the context of rudiment change of direction development, distance between low barriers great at teaching displacement. Racing against teammates, clock great next progression.
The fatigue of a long collegiate season will erode dynamic qualities if not maintained. Trying to first address in season too late. Broad base of multidirectional, explosive efforts must be established in off season so it can quickly be revisited in season.
@HoundsAcademy
Knees & Neck, Pt. 2. Agility prep begins with ground interactions. Exposing athletes to diverse, velocity based movements of varying intensities should comprise the majority of a multidirectional athletes training. It should be supported with relevant strength
#LTAD
#plyos
Athletic A,B,Cs. Agility, balance and coordination with ‘C’ more recently becoming interchangeable w/ catching. Experience has shown lack of upper body coordination eventually places ceiling on both athleticism and technical prowess for soccer players. This is how we solve!
Lofty ambitions for women’s soccer in Pittsburgh. ‘Next step’ begins with USL Academy team.
Day 1 - Prep/Tech
-Expose body to deeper ranges of motion, various planes
-Awaken elastic qualities with extensive plyos
-Promote relaxation/yielding w/ on the spot deeper tier efforts
As power and speed grow ability to brake must match. Prefer slowly dialing up stress w/ combo of simple 1L plyos + eccentrics + isometrics to DEVELOP. Choreographed COD such as 5-10-5 used sparingly to DEMONSTRATE and objectify progress.
#ladyhounds
demonstrating the realities of continual rise in preparedness. What was once challenging is now a warmup. Intensity/complexity w/ consideration to duration of efforts a better answer than ‘more.’ Layering in general skills en route to specific objective
All ACC (and future B1G) crew showcasing lateral themed plyos while helping
@TessaDellarose
stay sharp for U20 World Cup. Bound variations with mixed intensities and subtle med ball integration for deeper yielding and midline stability. Just right to keep fresh and fast!
Plyos widely recognized as a bridge from gym to field. Incorporating med balls an even more nuanced bridge from strength to plyos. Without disrupting rhythm/coordination bracing and self awareness can be greatly increased to prep athletes for higher velocity impacts.
#LTAD
Stronger
@HoundsAcademy
and college athletes demonstrating the versatility of bounding and the corresponding uncomfortable truths for requisite relative strength, mobility and body control to bound effectively
#LTAD
Progression typically best solved with increased intensity not volume. Challenging functional bracing by adding movements of the limbs and rotational elements both simple and very effective.
Slow progression back to higher forces and ultimately greater velocities. One leg, in place, single response power built out to horizontal oriented efforts and simple multi hops.
YESSIR‼️RDA preppin’ soft tissues for all sorts of stresses tonight 💯. Vaccines administered in training to ⬆️resilience🛡when it matters 💪🏼
#houndsspeed
Good performance is even better injury prevention. Velocity based stress supported by pertinent, relative strength efforts that build mastery in self awareness/body control best for speed based sports that are continuous such as soccer
#LTAD
#aclprevention
#power
#strength
Agility Prep= 10 min
1 leg linear->lateral->multi directional
Easy to embed in warmup . Great way to prepare for higher stress exercises such as acceleration or maxV. Finish with 1 leg strength
#ladyhounds
Limited space needed for quality agility development. Fast eccentric loading from landings and aggressive decelerations can be done anywhere. Sub max work not just pertinent to linear speed. If athletes proficient in exercise selection great opportunity to condition as well.
What AGILITY can be 🤯
BIG ENGINES 🚀REQUIRE EVEN BIGGER BRAKES 🛑
Check your agility ladders at the door, PLEASE ‼️
Ready to bring some serious 🔥
See y’all at TFC 2020 👊🏼
@pntrack
@TFConsortium
#houndsspeed
😎
As young athletes age (and grow) they will begin to lose range of motion if not consistently addressed. This could eventually hurt both health and performance. High volume, very low intensity mobility for young athletes doubles as both good strength and awareness builder
#LTAD
Often undiscussed benefit of single leg strength + power development is the lessening of forces typically associated with bilateral movements. Programming unilateral work exclusively is a great way to organically lessen impact yet still challenge the athlete
#houndsspeed
Action packed Saturday AM!
Horizontal efforts ⬅️➡️
Skill/elasticity
10 yd accels
Broad Jump
Squat (young
#ladyhounds
) 💪🏼
RDL (older athletes)
Chin, Row
Keep it simple, take your time, do it very well. Gentle nudge all that is necessary!
#houndsspeed
Fresh off
@Pitt_WSOC
Elite 8 and All ACC 1st team honors
@sarahschupansky
quickly back to work demonstrating both dedication to her craft and excellent low impact extensive prep work to ready herself for higher velocities/impacts and ultimately a more athletic 2024 season.
#LTAD
Hurdles Pt 2. Top end speed with a soccer twist. Adding in visual adjustment exercises to standard wickets challenges an athletes ability to process quickly. Ghost hurdles and ghosts reacting to cues force athletes to make many tiny adjustments to smoothly complete run.
Speed/Sprint Test
@ECNLboys
NTC Pt.1
Speed is king. Sprinting ultimate exercise and should be top priority within a comprehensive performance program. Objective in brief time to teach value of consistent development w/ reliable testing to measure growth and compete!
Straight leg marches, skips, bounds and traditional B progression great at bridging the gap from general strengthening of the posterior in the gym and prepping soft tissues for more specific, velocity dependent demands
The more experienced I become with youth soccer athletes the more I demand mastery of bodyweight before progressing to more conventional loading. Pistols great barometer of lower body relative strength, mobility and balance. No equipment necessary.
#LTAD
Our agility development for our youngest athletes begins with awareness and strength at all angles. Strongly believe this is best achieved w/ hyper-focused, frequent, low volume exposure
#houndsspeed
STEP ON GAS‼️
🕰 to ACCELERATE 💨
Today all about RHYTHM🥁
🚫 go⚡️ if your skipping gears
PATIENT, SMOOTH > CHAOS
Great Job, Girls 👏🏼👏🏼👏🏼
#ladyhounds
#houndsspeed
😎
Light plyos/CNS with strong emphasis on decelerations and eccentric strength. All movements begin with good position and as movements become more complex make sure not to stray too far from those strong global positions
#houndsspeed
U-20 USWNT Camp, final approach
SPP, agility development + COD
-1L RFD/Lateral RFD/1L Eccentrics
-Dartfish 5-10-5, 4.73
Sq Waves 21x1, 1.1 -.65 m/s
B Pr 5x3, .6 m/s
Slightly more specific w/ agility.
Speed + Power only on F/V curve.
Limited TUT, time to peak!
2L plyos and rfd with just a hint of specificity because of lateral and multiplanar bias. 06 B doing an exemplary job demonstrating how we
@HoundsAcademy
support our explosive ambitions while taking a break from running . Velocity , intensity , duration !
Between competitions, particularly two away fixtures, everything including travel , school, sleep needs to be accounted for . Managing stress and still accomplishing good work . Best ability availability , this remains unchanged !
Lack of hip strength often confused with lack of hip mobility. Addressing these concerns with standing exercises that demand both higher opposing glute activation and neutral pelvis great for developing multiple attributes simultaneously.
Bounding not for everyone. One of the hardest skills to teach and sometimes not worth the time invested. However, when athletes are capable it’s one of the most versatile developers of athleticism. Great tool for both sustaining or redirecting momentum.
04, 03, 02
#ladyhounds
staying sharp for
@PDAGirlsSoccer
Memorial Day tourney. Skill and single leg elasticity/plyos + a few drop ins w/wickets to tastefully challenge but keep forces/stress in check. Find slightly extra emphasis on proprioception pre comp lights up CNS 🔥🔥🔥
Always a treat when our Academy athletes can train alongside alumni returning for break. University of Illinois athlete and
#ladyhound
legend in the house tonight for lateral/rotational movements w/ single leg emphasis.
#houndsspeed
Speed for soccer athletes:
-Quick, simple drills executed well
just to warm.
-Objectified sprints to
measure progress. THIS MAKES
ATHLETES FASTER!
-Support with plyos
-Support further with strength
emphasizing mixed TUT, ROM
#LTAD
Strength necessary for holistic development but not all strengths created equal. There is a big difference between a contact sport like soccer and a collision sport like football. I have grown to value relative strength development more so than absolute for my soccer athletes.
Great 1st performance session
@ECNLboys
NTC
New athletes, variety of training backgrounds. Simple enough to deliver message, execute but challenging enough to expose. Evangelizing health-performance paradigm in youth soccer.
#LTAD
Simple jump stretch band can be a valuable tool for teaching young athletes proper posture and positioning for sprint mechanics by ensuring hip stays directly over stance leg. Contrasting between band and no band has a potent training effect
#houndsspeed
Post HS rebuild, Cont.
Competitive
@ECNLboys
+
@ECNLgirls
teams increasing potential energy and adding med balls to challenge force absorbing capabilities. Closed chain, slow strength necessary but cannot replicate stress of added velocity.
#LTAD
Back in Action!
@HoundsAcademy
teams report. With big
@TheECNL
comps months away and many starting HS seasons shortly as well no reason for extra impacts from run, jump, cut now. Low intensity, high volume strength for positions likely overlooked during summer break
#LTAD
‘Produce, absorb, redirect, sustain.’
@HoundsAcademy
earning next level. Patterned, counter direction plyos great for allowing athletes to FEEL specific foot, hip and total postural concerns associated with COM displacement in both COD and acceleration
#LTAD
For pre competition training scenarios I like to increase specificity, minimize stress and build confidence. Experience has shown multi directional 1 leg hops and landings fulfill all three criteria. Feel good, ‘hit list’ managed just so typically leads to circa PR jump data
Familiarity with the ground just as important as familiarity with the ball particularly for female soccer athletes. Raising performance still best way to minimize likelihood of injury
#LTAD
Lateral takeoffs, landings, quick leaps and depth jumps are about as sports specific as we get
@HoundsAcademy
. These are potent ways to both develop power and a lot of eccentric strength in the frontal plane . Great for multi directional athletes
#ladybounds
STEEL CITY providing the ☀️
THE RDA bringing the SPEED⚡️
Skill/Elasticity
Wickets
20 yd dash
Broad Jump
Hinging
Prepping those hammies for the increased stress to come 🛡
Maximal sprinting w/ just enough strength -> KID TESTED, MOTHER APPROVED 💯
Supplemental lateral work/agility prep.
Do not fixate on takeoffs. Eccentric work for athletes must go beyond time under tension. Controlled velocities and impacts important to teach global concepts. Gravity, inertia and subtle loading a beautiful thing !
#LTAD
Through experience I have discovered that best core/ stability work for my youngest athletes occurs on their feet, particularly one leg. More engaging physically AND mentally as well.
#houndsspeed
Lateral bounds (Heidens) foundational skill in development of multidirectional athlete. Adding momentum to traditional exercise great way to increase intensity. Keep progressions simple and scalable.
Adding a band to an athletes technical speed work ensures ground contact occurs underneath hip and really fires up glute of stance leg. Simple and very effective with immediate carryover
#houndsspeed
Posture, Balance, Coordination! Long term athletic development is a marathon. Our youngest athletes should enjoy the process and learn best practices to keep them healthy on the journey. Exciting developments coming for our grassroots program. Stay tuned!
#houndsspeed
#LTAD
1 leg POWER 💥
⬇️stress ⬆️INTENSITY
🚫Compromise INTENT
EXERCISE SELECTION ➕VOLUME
dictate stress
Great opportunity to sneak more sport specificity (angles, velocities, PLANES) 💯
HAVE FUN, COMPETE 😁‼️
#ladyhounds
#houndsspeed
Feels good to be back!
Posture, balance, rhythm + quality ground contacts name of the game today
Rebuild foundation -> prep soft tissues w/ ⬇️ intensity plyos + isos
@FreelapUSA
4x10yd, 2x20yd accel
@HoundsAcademy
Turn on ignition !
#ladyhounds
#houndsspeed
When introducing structure to entry level athletes 1x30-45 min/7-10 days goes an extraordinarily long way. Accumulating skill over totality of ultra marathon that is
#LTAD
builds tremendous volume over time. Total body speed, power, strength with simple, evident theme.