Power Development for football players
With nearly one million registered players in
Australia and many more in other countries, soccer is the most popular sport in
the world. It’s played by millions and enjoyed by many more. Although there are
still many unknown requirements for successful soccer performance both
physiologically and biomechanically, what is known is the need for power (speed
strength) in the sport. Explosive moments dictate the most crucial aspects of
the game; these actions can be the difference between winning and losing.
The specificity of training model suggests
that training movements that mimic the athletes competitive; movements, joint
angles and body positions will elicit the highest degree of performance
adaptations/improvements. For successful performance in soccer, athletes
require high levels of explosiveness/power for activities such as: sprinting,
kicking, tackling, change of direction and jumping. The success of many of
these key explosive activities are dependent upon strength, power, rate of
force development and the ability to engage the stretch shortening cycle. These
key moments in a game can be the difference between winning and losing
therefore it is imperative that athletes be as well prepared as possible for
competition.
Numerous research studies suggest that
weightlifting is a vital tool; it can be used to develop high levels of
explosiveness and power in an array of athletes of many sporting disciplines. A
field-based plyometric training model can be used to develop power although, a
study by Tricoli et al. in 2005 compared the effects of a vertical jump
training protocol (plyometric) vs. a weightlifting protocol for producing power
and found that both training modalities were effective. Although not soccer
specific the weightlifting protocol produced superior results in counter
movement jumps and squat jumps respectively. A study by Carlock et al. in 2004
which examined the correlation between vertical jump peak power and
weightlifting ability found there to be a strong link, this finding adds to
previous evidence suggested that weightlifting is an effective tool for
producing power. In addition a study by Channell et al. in 2008 examined
traditional resistance training (squat, deadlift, bench press etc.) vs. weightlifting
for vertical jump improvements in high school boys found there to be
substantial increases in the weightlifting control over the traditional
resistance training group, data showed improvement in both. Further more a
study by Hoffman et al. in 2004 compared weightlifting vs. power lifting
training programs in soccer players for vertical jump performance and also
found significant advantage in the weightlifting programs results.
Summarizing the outlined studies shows that a
weightlifting training protocol is a highly effective tool that can be
implemented with a number of athletes including soccer players. The evidence
clearly outlines its benefits for producing power and the superior results the
athletes can expect when properly employing a periodised training protocol.
Evidence suggests weightlifting to be the
most effective method for producing power, what are your thoughts? Discuss!
What are the limitations?
Refs on request! All credit to the authors
Tim Frey
Head Strength & Conditioning Coach
