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Coach-It’s the Little Things that Matter

Posted on: September 8th, 2024 by Sara Beth No Comments

Coach, we all know that, it’s the little things that matter, and that little things, eventually add up to big accomplishes, successes and wins.

Many years ago, I was told that I had a “Knack” for coaching the younger athletes. Not 100% certain what was meant by that, I looked up the definition.

A skill or an ability to do something easily and well.

Do you have a knack for coaching?

If you do, you likely value the ‘little things’. Using your senses as a compass to direct you on how to support, encourage and coach each individual athlete. We were given ‘our senses’ for a reason. Using all of them are important in coaching and building rapport, and I wanted to share my top 10 Trust-Building Tips.

Top 10 “Little Things” That Matter

Taking an Interest:

Take an interest in their day and ask them how their day went. I ask them this question while they’re warming up. It sets the tone and creates a great atmosphere for the workout ahead.

Being Attentive:

Be attentive to them when they speak. Make eye contact. Focus your eyeballs on them. This will show your interest in them is sincere and you are totally engaged to see them succeed.

Tuning in to Body Language:

Understand body language. Assess their gait, position of their head and shoulders when they walk in for a training day. The ability to dissect body language will provide valuable information on how to plan a training session. Getting to know each of your athletes’ body language sends a message that you’re tuned in and they may want you to notice if they’re dealing with some difficulty. Body language is a billboard that you must be able read. They may be coming to training just to talk to you.

Being Adaptable:

Be adaptable on the fly. You may have to change their work out to a lower or to a higher intensity day based on their energy level. Dragging feet tells you it will be a low CNS day. On the contrary light feet will tell you full speed ahead with your training day game plan.

Being Detailed Oriented:

Correct the little things. This shows them you’re paying attention to them. They’ll remember this and they will test you. It’s not if, but when they get sloppy with mechanics you need to address this immediately showing you’re totally all-in on their athletic development. You need to pass their test, be on the ready and get that A plus. This also sends a direct message you demand a high level of commitment. They will respect and honor this.

Explaining “the how” & “the why”:

Explain the how and the why you make them perform the lateral gait cycle correctly. This goes for all movement exercises. Educating them will show you care about their performance. Tell them you want to see a transfer of training to their competitive court or field from your gym. This shows you want them to excel and you will get buy-in from the athlete to believe in your training methods.

Leading with Energy:

Have passion in your voice. The tone of your voice will sell you or bankrupt you. A monotone voice shows disinterest and mediocrity within your program. A passionate voice tells your client you’re proud of their progress and reflects a steadfast commitment to them.

Giving them a Say:

Let them take some ownership. I will often let them decide what percentage of their one rep max they want to do during a heavy day. They want to display confidence in determining their outcome for the day.

Being Positive, Period.

Be positive. Be an energy giver. They will look forward to your training sessions knowing that you will change their day for the better. Positivity breeds excellence and self motivation to get better.

Having Fun:

You have to add FUN during the grind. It can be a dad joke, it could be talking about something as silly as landsharks or daring them to put barbecue sauce on their ice cream! Be sure to add an element of FUN.

Coach, it’s the little things that matter. You may have others to add to this list, feel free to add them in the comments of this blog!

Author: Doug Heslip

Doug Heslip is the owner of Heslip Elite Sports Performance Training in Negaunee, MI and the creator of Seek & Destroy – Elite Running Back Drills a video product for football coaches. He works with young athletes in a variety of sports and teaches football coaches how to incorporate speed & agility training into their sessions.

For more information on developing athletes, the IYCA Certified Athletic Development Specialist is the gold-standard certification for anyone working with athletes 6-18 years old.

Use Code HESLIP15 at checkout to receive 15% all of the IYCA resources.

The course materials were created by some of the most experienced and knowledgeable professionals in the industry, and the content is indisputably the most comprehensive of any certification related to athletic development. Learn more about the CADS certification here:

Coaching Girls Effectively-3 Tips

Posted on: September 5th, 2024 by Sara Beth No Comments

Coaching girls effectively involves the willingness to create a positive, supportive environment while simultaneously understanding the needs of the individual and the different dynamics they are experiencing. In this blog I will review 3 tips for being the coach that is the catalyst for greatness in our female athletes.

Tip 1: Give Them a Say

Observing 100’s of coaches (maybe 1000’s) over the last 20+ years, as well as being a female who has been coached most of my life (if not by sport coaches, business coaches and other lanes of coaching) it’s been apparent that those who create the most exceptional experiences are those who are encourage females to find their own voices.

What do I mean by this?

Give girls the opportunity to lead in practices and games. Give them the autonomy to choose ‘this or that’. Helping them develop decision-making skills on and off the surface of play. There are many examples, but when we do this, it has a ripple effect into their daily lives.

It is important at every level.

Tip 2: Create Positive Team Culture

Although this is a no-brainer for most coaches, especially here at the International Youth Conditioning Association unfortunately, many coaches do not intentionally focus on this. Even if you aren’t building culture intentionally, your culture is still forming.

Encouraging collaboration, support and relationships is a formula for cultivating successes in our female athletes.

Girls often thrive in environments where comradery and teamwork are emphasized. They thrive in cultures that are inclusive and can see who they are as a whole person, not just a girl that’s good at sport or can run fast.

Tip 3: Focus on Progress over Perfection

We live in a society where perfectionism and as a result, procrastination, is ever-present . I won’t go down this rabbit-hole, but it can be toxic to a team of athletes.

As a long-time business coach & consultant, perfectionism and fear of ‘not being good enough’, are high on the list of reasons why capable and qualified women don’t take action. All that to say, many girls experience a very similar journey in athletics.

As coaches, when we can emphasize growth, learning and development we can release the pressure-valve that girls experience in the game and beyond.

Will we ever completely eliminate that perception of perfection that many girls have? Probably not. But, when we can help reframe their thoughts around “perfectionism” we will set them up for greater success later in life.

Part of this, is aligning our words with our actions in this space. This is one of the biggest ‘hiccups’ I see with coaches, especially in the heat of the moment of games and game-play.

As coaches, we must be aware of our words and our actions. When we say things like “good job”, then simultaneously roll our eyes and throw our arms in the air, we are sending a mixed message to our female athletes.

They pick up on this FAST.

If you say it’s ‘okay to make mistakes’ then ‘lose your cool’ when they do, it will quickly confirm what they already believe- they have to be perfect to get your praise.

Summary

To summarize, in general, girls need to feel good to play good. When they have coaches that care about them, are approachable and inclusive, the possibilities are endless!

Stay tuned to my next blog where I explore more tips on coaching girls. You can also check my last blog out: Coaching Female Athletes-The Art & Science

If you are looking to expand your knowledge in this space we (at the IYCA) have partnered with the Tucker Center for Research on Girls & Women in Sports to provide you with FREE Access to CoachingHER.

Coaching HER is a coaching resource that helps sport coaches of girls challenge the status quo and the taken-for-granted assumptions of what it means to coach girls.

Coaching HER tackles central and unaddressed issues which negatively impact girls’ and women’s performance, self-perceptions, sport choices, and experiences: coaches’ unconscious gender biases and stereotypes.

Julie Hatfield-Still

Brand Executive for the IYCA.

Julie is an Entrepreneur, CEO, Coach and Author. She is the President & Founder of the Non-Profit Beyond The Game Alliance. In addition to her work as a business consultant and coach of coaches, leaders and entrepreneurs. Julie is a Speed Development Specialist and Inner-Game Coach in the college, high school and youth levels.

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How To Train Athletes Who Are Never Truly Off-season Part III: Add volume with micro-dosing and movement snacks

Posted on: September 4th, 2024 by Sara Beth No Comments

A common question we get is How To Train Athletes Who Are Never Truly Off-season? Here is Part III of this series. The Answer: add volume with micro-dosing and movement snacks. Karsten will dig deeper into this concept in this blog.

Reference Part II and Part I of this series if you haven’t yet read them.

I became familiar with micro-dosing in the 1980s. Norwegian coaches instructed their youth cross-country skiers to do dips on a school fence during recess.

Later, some of the badminton players I worked with told me they saw Chinese players who practiced their defensive movements with tennis racquets while watching their teammates play.

My best direct experience with micro-dosing was with a professional table tennis player who was a bronze medalist in Athens in 2004.

His table tennis practice exceeded 10 hours per week, 11 months of the year. Additionally, he participated in team matches or individual tournaments once or twice in most weeks. He maintained the strength and endurance of key stabilizers and antagonists with 5-10 minute sessions at the end of his table tennis practices throughout the 11- month season.

Even if they are not short of time, many athletes want to practice as much and as often as possible. Micro-dosing is a powerful tool, especially when there is no additional room or energy for full-scale strength and conditioning practices. It’s a logical and efficient approach that can be harnessed to its full potential.

What is Micro-Dosing?

The dictionary defines a micro-dose as “a very small amount of a drug used to test or benefit from its physiological action while minimizing undesirable side effects.”

Thus, micro-dosing is fundamentally about planning and executing the minimal volume of training that improves or maintains a specific capacity, for example, hamstring strength, while minimizing fatigue.

Coaches can space the minimal training dose into shorter, more frequent sessions. Such a structure is considered a distributed practice. (1)

Three steps to plan micro-dosing in a distributed practice format:

1-Identify movements or muscle groups for micro-sessions:

The sport-specific stabilizers and antagonists are the prime candidates for micro-sessions in training athletes who are never truly off-season. (See Part II in this series)

2-Identify times during the day or week for micro-sessions:

There are no strict guidelines for the time range that constitutes a micro-dosing.

Look for 3-10 minute time-pockets. Look at time pockets where the micro-session can be stacked upon another activity so that the micro-dose does not add another item to the athlete’s to-do list.

Examples:

The warm-up for sports practices
At the end of sports practices of games
Any waiting time during the day

Somewhat similar to micro-dosing is “Movement snacks” which take many forms: (1) For example, carrying a backpack on the back promotes scapula protraction. This posture is often associated with shoulder injury. In contrast, carrying a bag on the front of the body promotes scapula retraction.

3-Suggest specific programs:

A micro-session is an entire session in miniature. Thus, it has a warm-up, a main part, and a cool-down.

Eccentric quasi-isometric contractions with a relatively low load work well as a micro-session:

The athlete holds a chosen position to isometric failure and maximally resists the subsequent eccentric phase. (2)

The isometric contraction acts as a warm-up. Subsequently, the eccentric phase challenges the athlete.

free weight squat to improve the power clean For example, the athlete starts in a half squat, with approximately 90 degrees of flexion in the knee joint. As the athlete fatigues, they maximally resist the eccentric contraction into the full squat.

When prescribed at long muscle lengths, EQIs increase muscle thickness, fascicle length, tendon stiffness and elasticity health and improve flexibility. (2)

Take advantage of our Educational Resources- Get 15% off your entire cart by using code KJENSEN15 at iyca.org/store

Author: Karsten Jensen

Karsten Jensen, MSc Exercise Physiology, a renowned figure in the field, has been assisting world-class and Olympic athletes from 27 different sports since 1993.

His track record includes athletes who have clinched Olympic medals, European and World Championships, and ATP Tournaments. Karsten is the pioneer of The Flexible Periodization Method, a comprehensive system of periodization that allows for adaptability and customization based on individual athletes’ needs and goals. He works closely with busy coaches, offering his expertise to optimize their periodization and program design

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References
1. Afonso J, Nakamura FY, Baptista I, Rendeiro-Pinho G, Brito J, Figueiredo P (2022)
Microdosing: Old Wine in a New Bottle? Current State of Affairs and Future Avenues.
International Journal of Sports Physiology and Performance. 17, 1649-1652.
https://doi.org/10.1123/ijspp.2022-0291
2. Oranchuk DJ, Storey AG, Nelson AR and Cronin JB (2019) Scientific Basis for Eccentric
Quasi-Isometric Resistance Training: A Narrative Review. Journal of Strength And
Conditioning Research. 33(10):2846-2859. doi: 10.1519/JSC.0000000000003291

Coaching Female Athletes-The Art & Science

Posted on: August 25th, 2024 by Sara Beth No Comments

Coaching female athletes is both a science and an art. It requires understanding not only the physical and tactical aspects of sport but also the unique challenges and opportunities that female athletes face.

This delicate balance between technical coaching and emotional intelligence sets the foundation for successful female teams and individuals. Backed by compelling statistics and evidence, this blog will delve into what makes coaching female athletes distinctive and how coaches can optimize their approach for success.

Understanding the Unique Experience of Female Athletes

Female athletes often face a different set of expectations and pressures compared to their male counterparts. These differences can range from societal expectations about femininity to internal pressures around body image, performance, and confidence.

According to a NCAA study, female athletes tend to have higher academic engagement but also report more stress and anxiety than male athletes. Over 30% of female collegiate athletes reported feeling “overwhelmed” by balancing school and sports, while male athletes reported this stress at a lower rate of 20%. This highlights the importance of coaching strategies that incorporate a WHOLE-Athlete approach to training. Mind, body, spirit and sport.

The Coaching Approach: Nurturing Confidence and Competitiveness

One of the key elements in coaching female athletes is building confidence.

Studies indicate that women and girls, in general, are more likely to internalize mistakes and perceive failures as a reflection of their abilities, while male athletes often externalize setbacks as part of the competition.

A study published in the Journal of Applied Sport Psychology found that female athletes responded better to positive reinforcement and constructive feedback than overly critical or authoritarian styles of coaching. In fact, 94% of female athletes said they felt more motivated when their coaches emphasized encouragement over criticism.

This doesn’t mean that female athletes should be treated delicately.

In fact, many thrive in highly competitive environments. The art of coaching female athletes lies in balancing the intensity of competition with emotional intelligence. A survey by the Women’s Sports Foundation found that 71% of female athletes said that they responded best to coaches who fostered an environment of trust and open communication, rather than coaches who ruled through fear or authoritarianism.

Communication Is Key

Effective communication is essential in coaching female athletes. Research shows that women and girls tend to place a higher value on relationships and communication styles that emphasize collaboration.

A 2018 study from the Aspen Institute’s Project Play revealed that female athletes are more likely to stay engaged in sports when they feel a personal connection to their coaches. 83% of female high school athletes said they were more likely to continue in a sport if they felt their coach cared about them as a person. Coaches who take the time to connect with their athletes on a personal level and foster a supportive team culture can help retain talent and enhance performance.

Tailoring Training to Physiology

Female athletes’ physiological needs can also differ from those of male athletes, necessitating a more specialized approach to training. For example, female athletes are at higher risk for certain injuries, such as ACL tears, due to anatomical and hormonal factors. The National Institutes of Health (NIH) reports that female athletes are two to six times more likely than males to suffer from ACL injuries, especially in high-impact sports like soccer, basketball, and gymnastics.

Additionally, a study by the British Journal of Sports Medicine found that female athletes’ performance could be influenced by their menstrual cycle, with some phases of the cycle correlating with increased injury risk or reduced energy levels. Coaches who understand and take these physiological factors into account can better protect their athletes’ long-term health and optimize their training programs.

Conclusion: Fostering Success for Female Athletes

Coaching female athletes requires a nuanced approach that takes into account their psychological, emotional, and physiological needs.

Backed by statistics, successful coaching of female athletes involves building confidence, effective communication, understanding their unique physiological requirements, and fostering an environment of trust.

By doing so, coaches can help female athletes thrive not only in their sport but also in life.

Ultimately, the art of coaching female athletes is about much more than just the sport itself. It’s about creating a supportive, empowering environment where female athletes can develop as competitors and as individuals, with their unique needs and experiences fully understood and embraced.

Which is exactly why we have partnered with the Tucker Center for Research on Girls & Women in Sports to provide you with FREE Access to CoachingHER.

Coaching HER is a coaching resource that helps sport coaches of girls challenge the status quo and the taken-for-granted assumptions of what it means to coach girls.

Julie Hatfield-Still

Brand Executive for the IYCA.

Julie is an Entrepreneur, CEO, Coach and Author. She is the President & Founder of the Non-Profit Beyond The Game Alliance. In addition to her work with athletes in the transition of sports to life ‘beyond the game’ Julie is a Speed Development specialist and inner-game coach from the college, high school and youth levels.

Follow Julie on Facebook , Linkedin or Instagram

Education Is Energizing

Posted on: August 18th, 2024 by Sara Beth No Comments

Education is Energizing. Do you believe it?

In this blog, Coach Doug Heslip shares a bit of his story in regards to how being a student of his own craft has impacted his journey.

I started out as a football and a basketball coach.

I knew the X’s and O’s of each game. In my quest for knowledge, I started to take an interest in weightlifting and was curious about how to develop speed. The problem was that I had no idea where to begin my learning journey. There are so many options out there.

A friend suggested that I start with the National Academy of Sports Medicine (NASM) and so I did.

I took a number of the resources and certifications, but I felt there was still something more out there. I didn’t feel that my body of knowledge was complete. I still had many questions, especially in regards to coaching athletes.

I wanted to know more.

As luck would have it I received an email, from IYCA CEO, Jim Kielbaso offering a speed training program. I read the email and thought immediately this is exactly what I needed. I ordered his video and I was hooked. I took all of the courses.

Following that, I took several courses that resulted in many certifications through the IYCA.

The information I obtained provided me with the confidence I needed as a trainer to speak to parents and athletes in an educated way.

I was able to articulate the knowledge I had gained in such a way that a student athlete could learn and understand what needed to be conveyed.

I’ve heard people say, “Certification(s) don’t matter.” I say they do!

The courses offered through the IYCA are skillfully laid out. They explain, in depth, the how and the why certain drills are used. I have all my certificates hanging on the wall of my gym as a gallery of knowledge.

They speak volumes to prospective athletes and parents surveying them.

The IYCA was the catalyst that provided the motivation for me to keep learning. The knowledge they provide is credible and is taught by true professionals in the world of athletic training.

Do I have certifications through other organizations? I do. I have listened to, taken notes and installed training methods that have had an incredible impact on my clients. For example, I decided to get a certification in Triphasic Training, a weight lifting system. That coupled with the IYCA’s High School Conditioning Specialist certification gave me the confidence to write the programs needed to develop athletes.

It is the quality of instruction and materials inherent to those programs that gives a solid foundation to expand from.

I’m still taking classes! This is how I know that I’ve still got what it takes. Learning provides me with energy. It fuels me and makes me, literally, feel young.

If you get to a point in your career where you feel that you know it all, you’re on the way out.

You will grow stale, you will only go through the motions and it will be evident to others that you no longer care.

By the time you figure this out it may be too late to salvage the passion that you once had.

Final Lessons & Thoughts on Education

Stay sharp, invest in continuing education.
Listen to people that have been in the business for decades.
Education creates energy, and that is a superpower.
Competence & Confidence comes from putting your nose into knowledge.
Applied knowledge is king.
Feeling stagnant, learn something…anything, just activate your brain.

In summary, an educated trainer is confident and competent. Continuing to learn brings energy to the table. Energy will keep you going, it will radiate that you care. Most of your clients just want you to show that you care. Keep exercising that mind of yours it will keep you fresh!

Author: Doug Heslip

For more information on developing athletes, the IYCA Certified Athletic Development Specialist is the gold-standard certification for anyone working with athletes 6-18 years old.

Use Code HESLIP15 at checkout to receive 15% all of the IYCA resources.

Youth Fitness & Performance is a Tough Business

Posted on: August 11th, 2024 by Sara Beth No Comments

Youth Fitness & Performance is a Tough Business. Early in my days, an athletic trainer told me this, and it fueled my fire.

Do you believe that youth fitness & performance is a tough business?

There have certainly be seasons of my career where I entertained this and I am sure that if you are reading this blog you may have as well.

I want to share my story, in hopes to encourage you.

It’s one example, that likely represents many others’ journey in the youth fitness and performance industry. It’s tough business, but, it’s a great one. We must persevere.

A snapshot of my Journey in youth fitness & performance

My journey started out in a small corner of a gym called Snap Fitness. This particular Snap Fitness was not very large. I had minimal space to work with, an agility latter and a Vertimax. (Sound familiar?)

I was doing fairly well, considering the limited space I had. I was bringing groups of athletes into Snap. Some of the Snap members complained that the group training was a distraction. The decision was made, by the owner, to move me to a vacant building.

Soon after, that building was sold.

I was then moved to another vacant building. Again, this didn’t last long as my space was remodeled to accommodate medical professionals. To make a long story short, Snap went out of business and I was left looking for a place to settle. (I learned early, that it was a game of adjustments)

Giving up on being a trainer never crossed my mind.

I ended up in another small gym called Accelerated. This gym was located in a different city. Once again, this new-found home didn’t last long because the current owner decided to get out of the fitness business.

So, there I was with my Vertimax and my agility ladder wondering, “What now?”. (Have you ever asked this question?)

I was told there was a studio for rent not more than a couple miles from my house. I took a look at the place and it was ideal. I had enough room to train and didn’t have to worry about sharing my space with anyone else.

When I was moving my equipment out of Accelerated, an athletic trainer I know advised me not to buy a lot of weights, “It’s a tough business,” he said. (I learned that most don’t see the passion that drives us, so they warn us-we get to choose what we believe).

This fueled me, and I went “all in”! I bought a lot of equipment. I initially spent over ten thousand dollars to get me rolling. From that point on, I piecemealed the rest of the equipment that I needed.

The cost of my equipment and all the courses I took ran well over twenty thousand dollars. Now, I was in debt! I Remember lying on my bed looking up at the ceiling and saying, “What have I done?” “How am I going to get out of this?” “The athletic trainer was right!” (Sometimes we learn the hard way, but don’t let that get in the way, learn from it).

The moment I said this, the phone rang and it was a mother looking to get her kids in to train with me. (On the other side of doubt is almost always clarity, keep going).

I was fighting an uphill battle. There was a well known athletic training facility that had a foothold in the local schools. Simultaneously, I heard that the other local training facility was trying to discredit my place. I wasn’t offended by this, but encouraged. They must have known that my training methods were credible and top notch. (We get to choose what we believe in the process, I chose to reframe the challenges into opportunities).

I now have athletes coming from all over to train with me, some from several hours away. We have been able to navigate COVID, gym closures, relocations and turbulence.

The Lessons from the Journey:

There have been many lessons. Perhaps this industry is tough, but it can also be incredible rewarding.

Here are some of the lessons, feel free to share yours in the comments!

1- All Big things, Start Small.

2- It’s a game of adjustments.

3- We get to choose what we believe & who we believe.

4- Let passion lead you.

5-Sometimes we learn the hard way, but don’t let that get in YOUR way. Grow from what you’re going through.

6- On the other side of doubt, is almost always clarity & confidence.

7- Reframe challenges into opportunities, it will change the game.

8- Get Educated & Surround yourself with others that are like-minded

Look, this is just a snapshot of my journey that is now over two decades long. Many ups and downs. I knew I could make it. I had the desire and perseverance to succeed. If you believe that youth fitness & performance is a tough business, then it will likely shape and form the way you show up. That’s not good nor bad, but my hope is that you persist with what you truly desire.

It can be an uphill climb, full of adversity.

If you have faith you can overcome all the obstacles that are seen and unforeseen. Believe, believe and believe some more. Your golden nugget awaits, but you’ll have to dig through some rocky soil to find it.

If you enjoyed this article, check out my blog Using Agility Bags to Develop Game Speed

Author: Doug Heslip

For more information on developing athletes, the IYCA Certified Athletic Development Specialist is the gold-standard certification for anyone working with athletes 6-18 years old.

Use Code HESLIP15 at checkout to receive 15% all of the IYCA resources.

Nothing Wrong with Being Strong

Posted on: July 28th, 2024 by Sara Beth No Comments

There is nothing wrong with being strong- Check this video from Coach Mark Violet.

You can also Check out Coach Mark’s last Video Developing Muscular Speed Mark Violet

Let us know in the comments what you think about the concept of “Nothing Wrong with Being Strong”

Use the CODE: MVIOLET15 to get 15% off your entire cart at iyca.org/store.

About our Author: Mark Violet

Certified Strength Coach & Owner of Paideuo Power

Mark is a dedicated and highly skilled strength coach certified through the International Youth Conditioning Association (IYCA). As the proud owner of Paideuo Power, Mark has made it their mission to empower individuals of all ages and fitness levels to achieve their personal best.

With a philosophy rooted in the belief that “everyone is an athlete in life,” Mark specializes in developing customized training programs that cater not only to young athletes but also to adults seeking to enhance their strength, flexibility, and overall well-being. Mark understands that the demands of daily life require functional fitness and a strong, resilient body, and is passionate about helping clients unlock their full potential.

Mark is also the founder and CEO of Paideuo Power Ministries. A ministry dedicated to helping individuals become whole, mind, body and soul.

Training Athletes Who Never Have an Off-Season-Part II

Posted on: July 28th, 2024 by Sara Beth No Comments

Training Athletes Who Never Have an Off-Season-Part II is a follow up to my initial post Training Athletes Who Never Have An Off-Season.

In that post I emphasized that a precise type 1 goal is the crucial first step in creating an effective program for athletes who are never truly off-season. This sets the foundation for a well-informed and prepared training regime.

In addition to a precise type 1 goal, four additional program design strategies help train athletes who have minimal time and energy for S&C:

In the off-season, strength and conditioning prepares the athlete for sports practice. In-
season, strength and conditioning supplements the sports practice.
Create optimal synergy between the warm-up and the main practice.
Add volume with micro-dosing and all-day movement.
Use visualization to improve muscle, strength or power outside the gym without physical
strain.

This post discusses the first strategy: In the off-season, strength and conditioning prepare the athlete for sports practice, while in-season strength and conditioning supplement the sports practice.

What is the difference between programs that prepare the athlete for the sports practice vs. those that supplement the sports practice?

Preparing the Athlete for Sports Practice

Programs that prepare the athlete for the sport practice target the movements, muscle groups and energy systems required to improve the athlete’s ability to practice and compete. The program is created based on a needs analysis of the specific sport. (1)

Programs that prepare the athlete for sports practice follows the basic rules of program design. The session begins with multi-joint movements and finishes with single-joint movements.

Supplementing the Sports Practice

Sports practice tends to develop the agonists of the specific movements at the expense of the antagonists and stabilizers.

For example, badminton practice tends to disproportionately develop the quadriceps muscles at the expense of the hamstring muscles. (2)

Because of that, athletes who engage in high-volume sports practices need more antagonists and stabilizers training in their S&C program. They also require fewer Olympic lifts, squats, and bench presses. It is invaluable to consider the following questions as part of the exercise selection process.

These questions encourage thoughtful consideration in the training approach:

What exercises can the athlete exclude from the strength and conditioning program (and still improve their ability to practice and compete)?
If the athlete should perform just one exercise, which should it be?

Sports practice develops agonists compared to stabilizers and antagonists. Therefore, the answer to the above questions points to stabilizers and antagonists. Sports practice can also be designed—as discussed in Part I of this series—to affect the three energy systems significantly.

Therefore, S&C periods with high sports training volumes can exclude energy systems training.

Injury Prevention vs. Performance Enhancement

Expect this question, Where are the performance-enhancing exercises? from athletes or parents if you suggest a conditioning program focusing on antagonists and stabilizers.

Here is how you can answer that question:

Strengthening antagonists directly affects maximal movement velocity. (3) Think of the antagonists like the brakes on a car. The stronger the brakes, the longer you can keep accelerating your body, arm, or leg before you engage them (the brakes).
In some cases, stretching antagonists improve movement velocity and power, for example, expressed as a vertical jump. (4)

Do athletes improve their sports performance if they are out with injuries?

The answer is no. Therefore, one of the most performance-enhancing things an athlete can do is stay injury-free month after month, season after season. This reassures the importance of safety in their training.

References
1. https://yestostrength.com/fpm-move-better.html.
2. Ømosegaard B. Arbejdskravsanalyse. Fysisk Træning for badmintonspillere. S
26. Forlaget Tind. 1990
3. Jarics, Ropret R, Kukolj M, Ilic DB. Role of Agonist and antagonist muscle strength in the
performance of rapid movements. Eur J Appl Physiol. 47: 247-255. 1981
4. Sandberg, J.B., D.R. Wagner, J.M. Willardson, and G.A. Smith. “Acute Effects of
Antagonist Stretching on Jump Height, Torque and Electromyography of Agonist
Musculature.” J Strength Cond Res 26(5):1249-1256. 2012

Take advantage of our Educational Resources- Get 15% off your entire cart by using code KJENSEN15 at iyca.org/store

Author: Karsten Jensen

Karsten Jensen, MSc Exercise Physiology, a renowned figure in the field, has been assisting world-class and Olympic athletes from 27 different sports since 1993.

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Monitoring and Improving Speed Training in Youth Soccer

Posted on: July 28th, 2024 by Sara Beth No Comments

Monitoring and Improving Speed Training in Youth Soccer will serve as a guide to maximize your soccer athletes’ speed effectively.

Speed training is an essential component of any comprehensive soccer training program. It improves a player’s ability to make fast moves on the field while also helping to prevent injuries.

Understanding how to monitor and improve speed training can help soccer coaches and parents develop their athletes. This post will go deeper into how to analyze speed improvements, set training targets, and gradually raise the intensity and complexity of speed workouts.

The Importance of Speed in Soccer

Before we get into the intricacies of speed training, we need to understand why speed is so vital in soccer.

Speed is more than just how quickly a player can run. It comes down to how quickly they can respond to events, change directions, and control the ball under pressure.

It’s all about acceleration, deceleration, and agility. All of these qualities of speed can provide a player a substantial edge on the field.

Assessing Speed Improvements

The first step in every training program is to set a baseline. This allows us to track progress and modify the training program as needed. Speed training often include timing athletes during sprints and agility drills.

There are various methods for measuring speed in soccer players. The most typical approach is using a stopwatch to time players while they sprint a certain distance, such as 20 or 40 yards.

More modern solutions may use electronic timing devices or even motion capture technology.

Regardless of the method employed, measurements must be taken consistently. This entails testing under same conditions (e.g., same time of day, same surface, same footwear) and using the same approach each time.

Resource Recommendation: Use my code BBRANNIGAN15 to Get 15% Off the IYCA’s Speed Testing Mastery Course

Setting Training Goals

Once we’ve established a baseline, we can create realistic and achievable training objectives. These objectives should be specified, measurable, attainable, relevant, and time-bound (SMART).

For example, a SMART goal for a youth soccer player may be: “Increase 40-yard sprint time from 5.5 seconds to 5.2 seconds in the next 8 weeks.” This goal is explicit (to increase 40-yard sprint time from 5.5 seconds to 5.2 seconds), measurable (a 0.3 second improvement is achievable with sufficient training), relevant (speed is crucial in soccer), and time-bound (in the next 8 weeks).

Safely Increasing the Intensity and Complexity of Speed Workouts

As players adjust to the demands of speed training, it’s critical to progressively raise the intensity and complexity of their workouts. This helps to keep the players challenged and encourages them to improve their pace.

Intensity can be raised in a variety of ways, including increasing sprint distance, decreasing rest times between sprints, and adding resistance (for example, racing uphill or with a parachute).

The complexity of speed training can be raised by introducing more game-like settings. Instead of merely racing in a straight path, players may be asked to change direction, control a ball, or make a decision while sprinting.

However, it is critical to increase intensity and complexity in a safe and controlled environment.

Pushing players too hard and too soon can result in overtraining or injury. As a result, it’s critical to evaluate players’ responses to training, adapt the program as needed, and ensure that players have enough time to recover.

Conclusion

Monitoring and Improving Speed Training in Youth Soccer is a dynamic process that involves meticulous planning, regular assessment, and deliberate progression.

By adhering to these rules, coaches and parents can help minor soccer players improve their speed in a safe and effective manner.

Remember that each player is unique, therefore speed training should be tailored to the player’s specific demands and talents. Developing speed is a marathon, not a sprint. It requires time, patience, and persistent work. However, with the appropriate strategy, the benefits can be enormous. Best of luck on your speed training trip! Happy training!

This article is guided by the principles of the International Youth Conditioning Association (IYCA) and supported by scientific research and practical experience in the field of youth soccer conditioning. It aims to be educational, engaging, and practical, providing coaches and players with the knowledge and tools to develop speed in soccer effectively.

Author: Beni Brannigan

Beni is an IYCA Ambassador, Entrepreneur and CEO. He’s earned UEFA coaching badges and a BA in Physical Fitness & Sports Conditioning. He has professional experience across soccer, golf, and rugby, expanding programs in Texas and Ireland. He has founded GameLikeSoccerCoaching and BBsports Fitness and Nutrition.

His coaching ethos revolves around instilling core values in young athletes, emphasizing the importance of practice, play, and the pursuit of perfection.

Want to learn more about SPEED Development and/or Mechanics?

VISIT iyca.org/store today and GET 15% off ALL of the IYCA RESOURCES by using code: BBRANNIGAN15

Developing Muscular Speed Mark Violet

Posted on: July 21st, 2024 by Sara Beth No Comments

Developing muscular Speed in Youth is so important.

In this video, IYCA Ambassador & Coach shares some insight. Head on over to our youtube channel to check it out!

We love hearing from you, comment below one take-a-way from this video!

Sports performance is a game of adjustments, we must be educated so we can adjust when it counts!

Learn more about the resources that can help you get educated at iyca.org/store

Use the CODE: MVIOLET15 to get 15% off your entire cart at iyca.org/store.

About our Author: Mark Violet

Certified Strength Coach & Owner of Paideuo Power

Mark is also the founder and CEO of Paideuo Power Ministries. A ministry dedicated to helping individuals become whole, mind, body and soul.

Enhancing In-Game Performance in Soccer Athletes

Posted on: July 21st, 2024 by Sara Beth No Comments

Enhancing In-Game Performance is incredibly important. In this blog we will discuss integrating speed with soccer skills and ultimately enhancing performance on the field.

In the fast-paced world of soccer, speed is an important factor that can mean the difference between a good and a great player.

However, speed in soccer is more than just how quickly a player can sprint. It’s about how well they can combine their speed with ball control, dribbling, and tactical awareness to improve their game performance. This article seeks to assist coaches and soccer parents with information on how to effectively combine these aspects.

The Importance of Speed in Soccer

Soccer requires a variety of speeds. It is not only about physical speed, but also about cerebral speed, which includes swift decision-making and anticipation. A player who can think quickly and predict the game’s flow will frequently get to the ball faster than a player who depends purely on physical quickness.

You can learn more about this in my other blog on Soccer Speed Part II- The Different Types of Speed

Combining Speed with Ball Control

Ball control refers to the capacity to manipulate the ball with all parts of the body. When paired with speed, athletes can keep possession of the ball while moving fast around the field.

To improve this talent, players should do drills that include controlling and manipulating the ball at different speeds. A simple practice could include dribbling the ball around cones at increasing speeds, pushing the athlete to retain control as they accelerate.

In future blogs I’ll share more about these drills, but for now you can experiment with different ways to change speed and different patterns around cones. Keep it simple.

Integrating Speed with Dribbling

In soccer, dribbling is the process of pushing the ball forward with repeated touches of the feet.

When combined with speed, dribbling can be an effective way to advance the ball, dodge defenders, and create scoring opportunities.

Drills for increasing speed dribbling may include racing against the clock or other players, with the goal of finishing the course as rapidly as possible while maintaining possession of the ball.

What other drills can you think of that will practice this skillset- share in the comments!

Enhancing Tactical Awareness with Speed

In soccer, tactical awareness entails knowing the game’s strategic aspects, such as positioning, timing, and decision-making.

A player with high tactical awareness may maximize their speed by making sound decisions about whether to accelerate, when to slow down, and where to move on the field.

Coaches can help players build tactical awareness by teaching game strategies, analyzing professional matches, and leading simulation exercises.

Conclusion

In summary, integrating speed and soccer skills is a complex process that involves practice, coaching, and a thorough grasp of the game.

However, when done correctly, it can greatly improve a player’s in-game performance, transforming them into a more fearsome opponent and valuable asset to their team.

As coaches and parents, your involvement in this process is critical. You can assist your players reach their full potential and excel in the beautiful game of soccer by giving them with the necessary direction, support, and resources.

Author: Beni Brannigan

His coaching ethos revolves around instilling core values in young athletes, emphasizing the importance of practice, play, and the pursuit of perfection.

Want to learn more about SPEED Development and/or Mechanics?

VISIT iyca.org/store today and GET 15% off ALL of the IYCA RESOURCES by using code: BBRANNIGAN15

Soccer Speed Part IV: Applying Speed Training to Soccer

Posted on: July 14th, 2024 by Sara Beth No Comments

Transference and Applying Speed Training to Soccer is the goal of parents, coaches and athletes alike. Speed skills must transfer and show improvement in on-field performance.

My previous blogs expand on the Principles of Soccer Speed, Different Types of Soccer Speed, Developing those types of Soccer Speed and now, Applying Speed Training to Soccer.

Here’s how to apply these concepts to soccer:

Integrated Training

Although it is vital to focus on each type of speed separately, the most effective training regimens incorporate all components of speed.

For example, a drill may ask players to rush to a ball (physical speed), control it fast (technical speed), make a decision based on teammates’ and opponents’ positions (tactical speed), then execute the chosen action swiftly (mental speed)[1].

Game-Specific Scenarios

Create training activities that simulate actual game circumstances. Instead of running simple sprints, have players rush to intercept passes, track down through balls, or execute recovery routes.

This strategy enables players to directly translate their speed gains into match performance[2].

Implement a periodized training regimen that focuses on different components of speed throughout the season. For example, the off-season could emphasis developing a foundation of strength and basic speed, whereas the pre-season could concentrate on soccer-specific speed skills[2].

Individual Focus

Recognize that various players may require varying levels of speed. A player with exceptional physical speed may require more work on technical or tactical speed, whereas a technically skilled player may benefit the most from increasing physical speed[1].

Recovery and Injury Prevention

High-intensity speed training can strain the body. Ensure proper warm-up and cool-down exercises, as well as adequate recovery time between sessions. Incorporate injury prevention exercises, with a focus on areas often affected in soccer, such as the hamstrings and ankles [2].

To summarize, speed in soccer is a multidimensional trait that extends much beyond simple sprinting ability.

Understanding and training the various types of speed – physical, technical, tactical, and mental – allows coaches and players to construct a more complete approach to speed development.

This comprehensive approach to speed training, when used consistently and sensibly, can dramatically improve a player’s performance on the soccer field, contributing to individual success and team victory.

Remember, speed development is a long-term process that demands patience, consistency, and sensible training.

By implementing these ideas into your training plan, you may assist soccer players achieve new levels of speed and performance, giving them a competitive advantage on the field.

Author: Beni Brannigan

His coaching ethos revolves around instilling core values in young athletes, emphasizing the importance of practice, play, and the pursuit of perfection.

Want to learn more about SPEED Development and/or Mechanics?

VISIT iyca.org/store today and GET 15% off ALL of the IYCA RESOURCES by using code: BBRANNIGAN15

Sources:
[1] https://www.discoversoccer.info/speed/4-types-of-soccer-speed
[2] https://opengoaaalusa.com/blogs/news/how-to-get-faster-at-soccer
[3] https://www.youtube.com/watch?v=nBhUfMx0fq8
[4] https://wheecorea.com/total-football-way/speed-for-a-football-player/comment-page-1/
[5] https://www.youtube.com/watch?v=SkjHP-gAd2U
[6] https://www.scienceforsport.com/speed-training-in-soccer-how-to-develop-it/
[7] https://www.blazepod.com/blogs/all/soccer-speed-drills-8-tips-on-how-to-get-faster-for-soccer
[8] https://vertimax.com/blog/run-faster-in-soccer-a-comprehensive-guide
[9] https://blog.overtimeathletes.com/soccer-speed-drills/
[10] https://trustmycoach.com/soccer-fitness/power-speed/
[11] https://www.youtube.com/watch?v=GF_9W0IjnUo
[12] https://www.memorialhermann.org/services/specialties/rockets-sports-medicine-institute/sports-science-tips/tips-for-soccer-players/soccer-speed-drills
[13] https://velocityspusa.com/soccer-what-is-fast/
[14] https://www.wikihow.com/Get-Faster-for-Soccer
[15] https://www.frontiersin.org/articles/10.3389/fspor.2023.1116293/full
[16] https://www.reddit.com/r/bootroom/comments/qyd99b/how_to_become_faster/
[17] https://www.balticsportscience.com/cgi/viewcontent.cgi?article=1145&context=journal
[18] https://www.youtube.com/watch?v=q5HkkTjJj4Q
[19] https://www.sport-fitness-advisor.com/soccer-speed-training.html
[20] https://www.reddit.com/r/bootroom/comments/gfzrpp/how_to_sprint_faster_for_soccer/

Training Athletes Who Never Have An Off-Season

Posted on: July 7th, 2024 by Sara Beth No Comments

Have you ever wondered how to train athletes who never have an off-season? You aren’t alone, we received a great question from one of you, and we want to address it. In this blog we will dive into, Training athletes who never have an off-season

For this one, we called on Periodization Expert, Karsten Jensen, to share his decades of experience working with over 27 different sports through the Olympic Levels, in a blog just for you! (And there will be more to come as he expands on the concepts he speaks about here)

Here is what he had to say:

I am familiar with the scenario you describe. 2008-2010, I consulted for the Varsity Men’s Volleyball Team at The University of Toronto, Canada. There were no conditioning requirements over the summer. When the student-athletes returned to campus, they had five volleyball practices per week from the beginning of the semester. Strength training was scheduled from 08.30-09.15 p.m. Monday and Wednesday.

Having limited time and energy for S&C can be a blessing in disguise. It forces us to be precise, efficient, and creative with our training programs.

These strategies, which I will share in the upcoming posts, are not just solutions to your time and energy constraints, but powerful tactics that will significantly enhance your athletes’ performance. They show that even with limited resources, you can still achieve remarkable results.

The first step is to get clear on the athletes objective for the strength and conditioning process:

What do they say they want?
Ask the athlete and the coach,

“What is the limiting factor in your ability to practice and compete?”

I have asked athletes and coaches this question for more than 20 years. The answer always falls into one of the following categories, which in the context of the Flexible Periodization Method, are referred to as ‘type 1 goals’.

These are the primary objectives that the athlete aims to achieve through their strength and conditioning program.

Primary Objectives:

Increase daily energy/vitality.
Prevent repeated injuries or rehabilitation.
Increase ability to perform a high amount of sport-specific practice with high quality and
intensity.
Improve peak performance in selected elements of the performance or game.
Improve the ability to repeat/maintain current peak performance in selected elements of
the performance or game.
Improve performance in prolonged or repeated competitions.
Body composition (changing weight class).

Understanding the athlete’s type 1 goal is crucial.

It saves time and helps identify elements that don’t need addressing in the S&C program. Before working with the University of Toronto’s Varsity team, I worked with the best Danish men’s volleyball club and the Danish Men’s National Volleyball Team.

In 90% of the cases, the requested type 1 goal was ‘the ability to practice and compete with high quality and intensity.’

The Danish National Coach (my first mentor) also organized the volleyball practice to create the necessary energy systems conditioning effect (what soccer coaches call small-sided games). As a result, the athletes required no additional conditioning.

There are three additional implications of designing the S&C program around improving the athlete’s ability to practice and compete.

Implications

The focus of the S&C program is the ability to train and compete above weight room numbers. In scientific studies, many weight room numbers, such as 1RM Back Squat, correlate to sprint speed (short distances). However, improving the 1RM squat is not always what an athlete needs to practice and compete better.
The S&C program is elevated from a sport-specific program to an individualized program. This shift in focus acknowledges each athlete’s unique needs and goals, making them feel valued and understood. The trap in sport-specific programs is ‘great programs with the wrong goals’, for example, giving a volleyball player who already jumps high enough a plyometric training program. By tailoring the program to each athlete, we show them that their goals and aspirations are important to us.
The type1 goal is targeted with the optimal amount of exercises, volume, intensity and frequency. Address secondary priorities if any ‘space’ is left in the program.
If the athlete can dedicate enough time to strength and conditioning, the program can address more than one type1 goal.

Coaches communicate an individualized program more confidently because they know it is the right program for the athlete. The athlete is more motivated for a program when they truly understand how the program is supposed to help them improve their sports performance. This approach proves effective time and time again, instilling confidence and trust in both coaches and athletes.

In addition to a precise type one goal, four additional program design strategies help train
athletes with minimal time and energy for S&C.

Program Design Strategies

In the off-season, strength and conditioning prepare the athlete for sports practice. In-season, strength and conditioning supplements the sports practice.
Create optimal synergy between the warm-up and the main practice.
Add volume with micro-dosing and all-day movement.
Use visualization to improve muscle, strength or power outside the gym without physical strain.

In future posts I will go into detail with these four strategies.

In the meantime, you can catch up on this blog: Periodization as a Strategy, Not a Tactic by Karsten

Take advantage of our Educational Resources- Get 15% off your entire cart by using code KJENSEN15 at iyca.org/store

Author: Karsten Jensen

Karsten Jensen, MSc Exercise Physiology, a renowned figure in the field, has been assisting world-class and Olympic athletes from 27 different sports since 1993.

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Dynamic Football Warm-up and Sample Workout

Posted on: July 4th, 2024 by Sara Beth No Comments

Join IYCA Certified Coach, Efrain as he shares his Dynamic Football Warm-up and Sample Workouts!

We believe that collaboration is the key to unlocking potential, not just in ourselves but in the kids we coach!

There is no single ‘right way’ but together we can find the best way to serve the kids we work with.

Below is a warm-up series for middle & high school football athletes.

General Physical Preparation, Flexibility & Mobility

Run an easy lap around the track or field
Glute bridge – Lay supine on a mat or field with heels on the ground and toes pointed up. Raise hips and pelvis off the ground and hold for 1-2 seconds. Do 1 set of 10 reps.
Hip crossover – Lay supine on a mat or field with knees at 90 degrees and touching together. Lift legs swing over and down until the bottom knee touches the ground and hold for 1-2 seconds. Do 1 set of 5 reps per side.
Calf stretch – Loop foot over ankle; straighten leg and hold for 1 second. Do 1 set of 8 reps per calf.
Lunge and Reach Series – Forward Lunge Walk while reaching hands up and overhead (5x each side). Reverse Lunge Walk and rotate the torso across the front leg (5x each side). Lateral Lunge, holding a wide stance lunge side to side to activate adductors and groin area (5x each side).
Knee Grab – Perform in a walking motion. Grab a knee and pull it towards your chest while going up on the ball of your foot on the stance leg. Hold for a one count, then take a big step and perform on the other side (10x each side). Knee Flex – Perform in a walking motion. Grab your foot and pull your heel to your butt while going up on the ball of your foot on the stance leg. Hold for a one count, then take a big step and perform on the other side (10x each side).
Toe & heel walks, 2 x 10-15 yards, walk on your tippy toes then walk back on your heels, perform 2 sets.
Straight leg runs, 4 x 10-15 yards, run dorsi-flexing your ankles and keeping toes up towards the sky. Perform 4 consecutive sets then slow down for Frankensteins.
Frankenstein Walks – Straight leg march in place with arms extended and hands at chest level. Attempt to touch hands with foot. (10 x each leg)

Speed build-up, Conditioning & Coordination

(All performed for 2 reps x 15 yards)

Backwards Run – Concentrate on a full stride, fully extend your leg using your hams and glutes.
Butt Kicks – Move forward while kicking your butt with your heels. Take your time covering the distance but move your feet quickly.
High knees – Move forward while pumping knees towards chest.
Shuffle – Shuffle feet side to side while maintaining an athletic stance. Can also sub for Carioca drill
Carioca – Use the same body position as the shuffle but perform a cross over run, concentrating on staying low and moving your hips while keeping feet straight

Sample Workout 1:

Plyometrics:

Skips for distance, 3 x 15 yards, recovery 30 seconds
Up downs, make sure to jump straight up and high, 3 x 8 reps, rest 40-60 seconds in between sets.
Squat staggered broad jumps, 3 x 8, recovery 60 seconds (explode out of a squat raising hands overhead and land softly into a squat)

Top speed :

Flying 30s, 4 sets, rest at least 60 seconds in between sets – Place 4 cones down 50 yards total, 10 yards will be in between cones 1 & 2 & then 30 yards in between cones 3 & 4, start off by jogging to cone from start and begin accelerating towards next cone ending in a full sprint from cone 3 to 4

Cool down and stretch

Sample Workout 2:

Agility:

Pro-agility, 2 x right, 2 x left, time the last 1 for baseline for improvement
First 10 starting drills:
– One-knee lateral starts, 2 x right, 2 x left, recovery 60 seconds (2 cones 10 yards apart start at one end with your right foot off the ground on command or a whistle player will drop foot turn hips and cross over with the other leg and sprint towards to cone 10 yards away)
– One-leg linear starts, 2 x right, 2 x left, recovery 60 seconds (Same as above, but this time the player will be looking right at the two cones start with foot off the ground lean in as if you’re going to fall then plant the foot and explode off the next foot sprinting towards the 2nd cone.)

Plyometrics:

Skips for height, 3 x 15 yards, recovery 60-90 seconds
Squat jumps and toss light med ball or even football, catch and repeat , 3 x 8, recovery 60-90 seconds
Depth jumps & sprint 10 yards, 4 reps, recovery 60 seconds (jump onto and off a small box no more than 12 inches high and sprint)

Cool down and stretch

Although this is a dynamic warm-up for football athletes, it can be used for almost any other sport! In the video below you can see some of these dynamic warm-up for football athletes in motion.

Having a hard time accessing the video? CLICK HERE

Please understand that when participating in any exercise or physical activity program there is a possibility of physical injury, and choosing to engage in this exercise or exercise program is done so at your own risk. If the activity seems too rigorous for you or your athlete, please refrain from doing.

Author: Efrain Larenas

Owner & Operator at E Class Personal Fitness Training, IYCA Youth Fitness Specialist, AFAA-CPT, Youth & Senior, TRX, AAA-ISMA Certified Small group, Life Wellness, Sports Conditioning 1-3

Over 28 years of experience and 5 years teaching Elementary PE.

Follow Coach Efrain Larenas at E Class Personal Fitness Training

Are you ready to take your education to the next level with the IYCA!

Use this special code to receive 15% off any purchase from the IYCA.org/store

CODE: ELARENAS15

Soccer Speed Part III: Developing Different Types of Soccer Speed

Posted on: June 30th, 2024 by Sara Beth No Comments

Developing different types of soccer speed is important. In my last two articles spoke about The Principles of Soccer Speed and the Types of Soccer Speed. In this article I will go deeper into how to develop the different types of soccer speed.

Developing Physical Speed

Improving physical speed entails a combination of strength training, plyometrics, and sprint-specific activities. Strength training, particularly for the lower body, can increase a player’s power production, resulting in faster acceleration.

Plyometric workouts like box jumps and bounding can improve explosive power. Sprint-specific training, such as flying sprints and hill sprints, can boost both acceleration and maximal velocity[2].

Developing Technical Speed

To increase technical speed, players should practice soccer-specific abilities at a high level.

This can include sprint-paced dribbling workouts, fast passing activities, and shooting drills that require little preparation. The idea is to create game-like settings that require participants to execute abilities quickly and accurately under pressure[1].

Developing Tactical Speed

To improve tactical speed, players are exposed to a variety of game circumstances and encouraged to make quick decisions.

Small-sided games, pattern play exercises, and tactical drills that require quick problem-solving all help to improve tactical quickness.

Video analysis sessions can also help players better understand game circumstances and read the game more quickly[1].

Developing Mental Speed

Mental speed can be increased by cognitive training exercises, both on and off the field.

On-field workouts that involve quick responses to visual or aural signals can help improve mental processing speed. Off-field workouts could include video-based decision-making challenges or even cognitive training apps tailored to athletes[2].

Now that you know the principles, types of speed and how to develop each of these types, Part IV of this series will go into the application of speed Training to Soccer. [Coming soon]

Look, developing the Complete Athlete is the objective, and the IYCA can give you expert insight on Speed Development.

VISIT iyca.org/store today and GET 15% off ALL of the IYCA RESOURCES by using code: BBRANNIGAN15

Author: Beni Brannigan

His coaching ethos revolves around instilling core values in young athletes, emphasizing the importance of practice, play, and the pursuit of perfection.

Want to learn more about SPEED Development and/or Mechanics?

Soccer Speed Part II- The Different Types of Speed

Posted on: June 30th, 2024 by Sara Beth No Comments

There are different types of speed when it comes to training soccer athletes. In my last article I spoke about the Principles of Soccer Speed.

We know, that in the fast-paced world of soccer, speed is an important factor that may make or break a player’s success on the pitch.

However, soccer speed is multi-dimensional.

Soccer includes several types of speed, each of which contributes significantly to a player’s total performance. This detailed tutorial will go over the many types of speed required for soccer, how to increase them, and how to use this knowledge to improve performance on the field.

The Different Types of Speed in Soccer

Soccer speed may be divided into four categories: physical speed, technical speed, tactical speed, and mental speed[1]. Each of these components makes a unique contribution to a player’s total speed on the field.

Physical Speed

This is probably the most obvious sort of speed in soccer. It describes a player’s raw ability to cover ground swiftly.

Physical speed is further divided into two components: acceleration, which is the ability to achieve high speeds quickly, and maximum velocity, which is the quickest rate at which a player can run[1].

Both of these characteristics are important in soccer since players must frequently use brief bursts of speed to defeat opponents or chase down the ball, as well as maintain high speeds over extended distances during counterattacks or recovery runs.

Technical Speed

Although physical speed is vital, soccer is more than just running quickly.

Technical speed is a player’s ability to perform soccer-specific skills at high speeds[1]. This comprises quick dribbling, ball control, passing, and shooting with little preparation time. Players with great technical speed can effectively manipulate the ball even at fast speeds, providing them with a substantial advantage in game conditions.

Tactical Speed

This form of speed is more cerebral and refers to a player’s ability to swiftly understand the game, make decisions, and respond to changing situations on the field[1].

Tactical speed entails predicting opponents’ motions, locating open areas, and making split-second decisions regarding passing, shooting, or dribbling.

Players with great tactical speed frequently appear to be “one step ahead” of their opponents, even if they aren’t the fastest runners on the field.

Mental Speed

Mental speed is closely tied to tactical speed and refers to a player’s ability to process information and make decisions[2].

It entails quickly assessing complex game circumstances, digesting information from teammates and opponents, and making timely, effective decisions.

Mental speed also refers to a player’s ability to remain concentrated and awake during the game, maintaining swift reaction rates even when weariness sets in.

Since we have identified these four types of soccer speed, in my next blog I will talk about how to Develop Different Types of Soccer Speed.

Author: Beni Brannigan

His coaching ethos revolves around instilling core values in young athletes, emphasizing the importance of practice, play, and the pursuit of perfection.

Want to learn more about SPEED Development and/or Mechanics?

VISIT iyca.org/store today and GET 15% off ALL of the IYCA RESOURCES by using code: BBRANNIGAN15

Sources:

[1] https://www.discoversoccer.info/speed/4-types-of-soccer-speed

[2] https://opengoaaalusa.com/blogs/news/how-to-get-faster-at-soccer

[3] https://www.youtube.com/watch?v=nBhUfMx0fq8

[4] https://wheecorea.com/total-football-way/speed-for-a-football-player/comment-page-1/

[5] https://www.youtube.com/watch?v=SkjHP-gAd2U

[6] https://www.scienceforsport.com/speed-training-in-soccer-how-to-develop-it/

[7] https://www.blazepod.com/blogs/all/soccer-speed-drills-8-tips-on-how-to-get-faster-for-soccer

[8] https://vertimax.com/blog/run-faster-in-soccer-a-comprehensive-guide

[9] https://blog.overtimeathletes.com/soccer-speed-drills/

[10] https://trustmycoach.com/soccer-fitness/power-speed/

[11] https://www.youtube.com/watch?v=GF_9W0IjnUo

[12] https://www.memorialhermann.org/services/specialties/rockets-sports-medicine-institute/sports-science-tips/tips-for-soccer-players/soccer-speed-drills

[13] https://velocityspusa.com/soccer-what-is-fast/

[14] https://www.wikihow.com/Get-Faster-for-Soccer

[15] https://www.frontiersin.org/articles/10.3389/fspor.2023.1116293/full

[16] https://www.reddit.com/r/bootroom/comments/qyd99b/how_to_become_faster/

[17] https://www.balticsportscience.com/cgi/viewcontent.cgi?article=1145&context=journal

[18] https://www.youtube.com/watch?v=q5HkkTjJj4Q

[19] https://www.sport-fitness-advisor.com/soccer-speed-training.html

[20] https://www.reddit.com/r/bootroom/comments/gfzrpp/how_to_sprint_faster_for_soccer/

Ditch the Line in Youth Sports

Posted on: June 23rd, 2024 by Sara Beth No Comments

Coach Jim tells us to Ditch the line in Youth Sports if we want our athletes to get better.

If you are a youth sport coach, teaching skills… then take a listen to what he means by “Ditch the Line”

Jim Kielbaso

Jim Kielbaso is the President of the IYCA and Owner of Impact Sports Performance in Novi, MI. He has authored multiple books, articles and training products and has spoken at events around the world. He holds a BS in Exercise Science, an MS in Kinesiology and has gone through multiple certifications through the IYCA, NSCA, NASM and more. Jim is a former college strength & conditioning coach and has trained thousands of athletes at every level of competition. He runs a successful NFL Combine training program in Michigan and has been hired as a consultant for major sports programs like the University of Michigan Football Program and the University of Kentucky Basketball Program.

For more information on developing athletes, the IYCA Certified Athletic Development Specialist is the gold-standard certification for anyone working with athletes 6-18 years old.

3 Massive Benefits of Warm-Ups

Posted on: June 19th, 2024 by Sara Beth 3 Comments

Warm-Ups, why bother? Great question! In this blog I share 3 Massive Benefits of warm-ups.

In my last blog, Effective Sports Practices: Pre-Practice Steps for Every Coach I spoke about the importance of YOU preparing for practice. Consider this your ‘warm up’.

Now, let’s talk about the athletes and how we can help make their practice more effective, starting with the warm-up!

I have been told many times that “warm ups are boring and monotonous” or “I don’t have time for that”.

Well, to be fair- that may be true. But then I’d say, it’s also boring sitting on the bench because of an injury, pulled muscle or lack of ability to perform.

So, if you or your athletes want to stay in the game and even play at a higher level, read on.

3 Massive Benefits of Warm-Ups

Massive Benefit #1: The Transition

Warm ups can serve as a Mental Transition

Simply put, the warm-up is a mental transition from “day-to-day” to “it’s time to play”.

A transition, is a change from one thing to the next, either in action or state of being. It’s important to understand that this is a skill that can be developed.

Have you ever had that athlete or team that seems to have a hard time paying attention at the start of practice/performance?

You aren’t alone. Transition times can generally take between 5-15 minutes depending on the task at hand and the age of the athlete. Knowing this, providing athletes with a good 15 minute warm up can work wonders on helping them transition from ‘their world’ into ‘our world’.

Warm ups can serve as a Physical Transition

Let’s talk about the more obvious, physical transition.

A well designed warm-up, should leave every muscle…well, WARMED UP!

This may seem obvious, but I still see the old school ‘sit and reach’ stretching happening. Do you?

If you answered YES, then there is a huge opportunity for us to become a bigger part of the solution. If you are performing these ‘static stretches’, no worries- we’ve got you.

One of my favorite mantras for proper warm-ups I heard 15+ years ago at a Live IYCA Certification: “We prepare to move, by moving to prepare”

Massive Benefit #2: Reducing Injury Risk

There is a quite a bit of research out there that reports data on the effects of warming-up and reducing injury risk. I’d encourage you to do your own research if you want to delve deeper into the concept of Dynamic Stretching reducing Injury Risk.

Many injuries are out of our control and it’s accepted as ‘part of the game’. Warming up before physical activity increases muscle elasticity, improves blood flow and lubricates/loosens joints. But like anything else, too much stretching can lead to injury.

It’s up to you as the professional to monitor and provide proper warm-ups no matter what age you coach.

If you’d like some examples, please comment below what sport you coach and what ages!

Massive Benefit #3: Develops Athleticism

This benefit goes nicely with benefit #2, but I thought it deserved it’s own ‘shout out’.

I spent the morning training a high school football team, and in my days of working with 1000’s of athletes, I’ve always found it fascinating how their movement quality in their warm-up period is a leading indicator to their quality of performance over time.

As a former collegiate athlete, I now wished I took Dynamic Warm Ups more seriously!

Depending on the ages you coach, you may watch Athleticism develop right before your eyes in a very short period of time. Although warm-ups like High Knee Walks, Toe-Touch Walks, Butt Kicks, etc, may seem awkward at first, the body almost always ‘figures it out’ with minimal cueing, over time.

Give it time, and trust the process!

As I write, I’m reminded how incredibly important it is to incorporate warm-ups at all ages.

I hope this helps you re-affirm what you are already doing, or perhaps enlighten you to an opportunity that can amplify your athletes.

Julie Hatfield-Still

Brand Executive for the IYCA.

Julie is an Entrepreneur, CEO, Coach and Author.

She is founder of the Impact More Method for entrepreneurs and the Inner Game Framework for Athletes.

If you are a new coach or parent who wants more ideas about ways to play to develop athletic ability! Check our these 4 free games for performance from IYCA CEO Jim Kielbaso!

Power Development for Athletes

Posted on: June 19th, 2024 by Sara Beth No Comments

In this article we are discussing power development for athletes.

What is power?

How can you increase power output?

How can you test for power?

What is Power Development:

The equation for power is Power= Force x Distance/Time or Power=Force x Velocity.

Power Development can be described as the development in the ability to exert force in the shortest period of time leading to the ability to produce higher velocities against a given load.

The ability to exert large amounts of force in various directions, within a shorter time period, is a vital skill for athletes to develop.

How to Increase Power:

Increase the amount of force athletes can produce. This can be done through traditional strength training methods.
- Examples: squats, lunges, presses, pulls.
Elicit neurological adaptations like faster firing frequency of neurons and stronger activation threshold of motor units through training methods with higher velocities.
Use of higher and lower loads from 25%-80% in all planes of motion to provide varying stimuli.

How to Measure/Test Power:

The use of technology like force plates, Velocity based technology, and Keiser equipment provides true power numbers for a variety of movements in the measurement of Watts.

For the many that don’t have access to this kind of equipment, distance measurements for power will be effective ways to track and measure development.

Distance measurements include:

Vertical Jumps
Broad Jump
Rotational Broad Jump
Med-Ball Over Head & Rotational Tosses

If athletes can increase the total distance they can cover within the same test, then this is an indicator that they have increased their total power output.

Author: Lucas Mayo, MS, CSCS

Lucas Mayo is the Head Strength and Conditioning Coach at Brighton High School for Impact Sports Performance. Lucas is certified through the National Strength and Conditioning Association.

Lucas earned his Master’s degree in Sport Coaching and Leadership with a concentration in Strength and Conditioning.

Using methods based on research and experience, his mission is to aid in the positive mental and physical development of the athlete or individual over the course of their lifespan.

Power Development for Athletes is essential. Check out how this Free Resource on how to develop speed and power like the pros

Every Sports Coach Needs to Know These

Posted on: June 16th, 2024 by Sara Beth No Comments

Every sports coach wears a number of different hats, and it’s important to know how these three components measure up, if you hope to improve your young athletes!

Every sports coach should know these three components and in this video, IYCA CEO, Jim Kielbaso shares them:

Once you review the videos, we would love to hear from you! What sport do you coach and what component do you feel you need to pay more attention to?

We look forward to hearing from you!

Check out this FREE Training Video on Developing Athletes from Start to Finish, from IYCA CEO, Jim Kielbaso: Get your FREE TRAINING TODAY!