Speed And Fitness Task 5

Words: 1402
Pages: 6
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Katherine Meiring
EXSC - CASS TASK 5
Due date: 4 May 2016

Speed and power
I have a 20 year old soccer player client. He does regular strength training and has a good cardiovascular capacity.
He has joined a club that requires the fastest and strongest players and I have to provide my client with a few speed exercise so that his acceleration and agility speed can improve. I also need to help with a few basic free weight power exercises.
Speed and power are unique components of fitness and performance in that it is more relevant to skill and sport related performance. It also very specific and relatively small, yet potentially very important component of training in most general sports.
The players in a soccer team should be able to accelerate …show more content…
It is important to remember that although genetic makeup can help you to be fast, the correct training and coaching can also help you achieve and maintain your fitness goals

It is important to keep these 2 guidelines in mind at all times in order to optimize training:
1. Warm up thoroughly as Speed and agility drills put a lot of strain on muscles.
2. Speed and agility drills must not be done on the same day as other training.

According to the Sport Fitness Advisor (http://www.sport-fitness-advisor.com/agilitydrills.html) The following speed and agility drills, designed to improve your speed off the mark acceleration, are applicable to most sports:-

1. Basic Sprints
Set 2 cones out 10-20 meters apart. Sprint from one to the other then slowly jog back to the start. One can change the type of start to make it more sport specific. For example, Face backwards, lie down, jump up, pretend to receive a pass, jump to head a ball etc.
2. Rolling Start
This is similar to the basic sprints except you jog for 10 meters before sprinting. This enhances acceleration rather than speed off the mark. Try running backwards or side stepping as well.
3. Up Hill …show more content…
Follow the Leader
For this you need a training partner and a large area. Have your training partner jog, run and sprint randomly over a large area. You must try to shadow him. This is an excellent drill that helps to develop reaction time, acceleration and speed endurance.

Basic free weight power exercises
Strength and power are necessary components for speed, a vital skill in soccer. In order to be fast, you need to be powerful and to be powerful you need to train using powerful moves.
Machines are not ideal for strength training for sport. The machine locks you into a specific plane of motion stopping you from training your muscles in the way they will be used on the field, for example; hamstring curl machine will make your hamstring stronger, when playing soccer, your hamstring is used to extend the leg, not curl it into your butt, so this doesn't help your performance much.
Soccer players usually focuses on leg exercises. Strong legs means fast legs which leads to a faster soccer player. And weight training can help to create powerful and fast legs.

Before doing any weight lifting, there are two points to remember.
1. Warm up with a few lightweight for you muscles to adjust.
2. Change your program to fit your needs and
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