Changing pace is critical in soccer. A player that possesses this skill is able to accelerate and decelerate quickly, transferring energy from the front foot to the back and then to the front again. It is a skill used by strikers when making accelerating diagonal runs or when defenders need to intercept a penetrating ball. Here is an exercise that will help teach this change from acceleration to deceleration: Change of pace.
- To develop the ability to accelerate and decelerate over a very short distance.
- To develop sport specific evasion technique.
- Keep hips square and to the front the entire time.
- Balls of feet - off the mark.
- Hands cheek to cheek.
- Quick feet through ladder.
- Week 1: Run at 75% over 7m, 50% over 5m and 75% over 7m. Repeat x 2. Run at 100% over 7m, 75% over 5m and 100% over 7m. Repeat x 2.
- Week 2: Same as Week 1
- Week 3: Run at 75% over 7m, 50% over 4m and 75% over 7m. Run at 100% over 7m, 50% over 4m and 100% over 7m. Repeat x 3.
- Week 4: Run at 75% over 7m, 50% over 3m and 75% over 7m. Run at 100% over 7m, 50% over 3m and 100% over 7m. Repeat x 3.
Athletic Focus – This exercise is an entry level agility drill. It is used at the start of the program to develop the athlete’s basic change of pace. After this drill is implemented, then higher level drills can be incorporated such as change of direction.
Click here to watch a video of this drill.
Stewart Briggs, BHMS, M.Ed., C.S.C.S, PSP
Managing Director at Acceleration
For more Information: www.AccelerationFootball.com