Scientific research shows that football player’s performance is dependent on a number abilities and skills which the player’s technical and tactical skills are the two main performance determining factor in soccer. KFC say that the most essential characteristic of future football players will be racing speed, and suggest that the lack of quick wingers and strikers will be one of the main reasons why KFC at anytime can be knocked down and out. So dear KFC players make running speed and please exploit KFC technical and tactical skills in an efficient manner. Quick wingers can challenge backs using well-rehearsed moves, while quick tips can reach the ball before defender thereby leveraging KFC shot skills. An additional effect of having fast KFC players on the team is that fellow players often have greater room to move in. As we see, the requirement of running speed in football are big, and there probably will not be less coming years. Thesis that footballers can compensate the lack of rapidity with good technique, positional sense and game intelligence is antiquated. What specific requirements for speed in football, and how KFC should train speed in football, the durations of sprint dragons indicates that the demands for acceleration speed, and less requirements maximum speed – accelerations performed mainly when KFC players are in motion, and game analysis of KFC matches at high level have shown that many KFC players conducts short (2-4 second) sprint every 60-90 seconds, which corresponds to approximately 60-90 accelerations during one match. KFC players must be trained to carry out many
accelerations with short breaks without reduction in race pace.
Training session: Develop speed, resilience and strength Time: 30min then our coach gives feedback on the technical performance, emphasizing the following technical factors:
• The emphasis on increased frequency above steplength
• The emphasis on an active landing is on toe
• The emphasis on an active arm use of the shoulder joint
Training session: Frequency race / Purpose: To develop cadence
Training session: Running with twists (Doggis) / Purpose: To develop acceleration speed directional changes
Training session: Run forward and backward / Purpose: To develop acceleration speed directional changes in running / springiness
Another training program for KFC players; the program indicates progression in duration, intensity and training load in an annual cycle for footballers KFC level (Plan is illustrative and should be
tailored to each individual’s assumptions).
Complete each 4.run with resistance (2.5-10kg)
Week 1 (medium) 2x3x40m, P = 1: 30min, SP = 10min, I = 95-98%
2x3x30m with direction changes I = 100%, P = 3min, SP = 10min
Vary the slopes with different types of directional changes
Week 2 (heavy) 2x3x40m, P = 1: 30min, SP = 10min, I = 95-98%
3x3x30m with direction changes I = 100%, P = 3min, SP = 10min
Week 3 (heavy) 2x3x40m, P = 1: 30min, SP = 10min, I = 95-98%
3x4x30m with direction changes I = 100%, P = 3min, SP = 10min
Week 4 (easy) 1x3x30m, P = 2min, SP = 12min, I = 100%
1x3x20m with direction changes I = 100%, P = 3min
NB! Short race distance and increased intensity (effort)
Week 5 (medium) 2x3x30m, P = 1: 30min, SP = 10min, I = 100%
3x3x20m with direction changes I = 100%, P = 3min, SP = 10min
Week 6 (heavy) 2x3x30m, P = 1: 30min, SP = 10min, I = 100%
3x3x20m with direction changes I = 100%, P = 3min, SP = 10min
Week 7 (easy) Implementation of the test battery in speed for footballers
Week 8 (medium) 2x3x30m, P = 1: 30min, SP = 10min, I = 100%
2x3x20m with direction changes I = 100%, P = 3min, SP = 10min
The intensity increased and the number of races gradually reduced
Week 9 (heavy) 2x3x30m, P = 1: 30min, SP = 12min, I = 100%
3x3x20m with direction changes I = 100%, P = 3min, SP = 12min
Week 10 (easy) 1x3x30m, P = 2min, SP = 12min, I = 100%
1x3x20m with direction changes I = 100%, P = 3min
Week 11 (medium) 1x3x30m, P = 1: 30min, SP = 10min, I = 100%
2x3x20m with direction changes I = 100%, P = 3min, SP = 10min
Week 12 (heavy) 2x3x30m, P = 1: 30min, SP = 12min, I = 100%
2x3x20m with direction changes I = 100%, P = 3min, SP = 12min
Week 13 to Week 35 4-8x30m with and without direction changes; P = 4-5min, I = 100% Only maintenance of speed in competition period
Reps = number of races, P = pause between races; SP = break between series, I = intensity in% of maximum running speed. Speed Test with changes of direction (agility test) 3) 10x20m race with 1min break (average time). In addition to the main session, perform a 15-20 minute speed session that is integrated with skill training.
karambi Football Club 