Functional Speed in Football by Jens Bangsbo (Patreon)

Speed Training

In football, speed is not solely reliant on muscle capacity to produce energy; it's intricately tied to a player's ability to quickly perceive, evaluate, and decide on in-game situations.

Objectives:

• Enhance the capacity to predict situations that demand immediate action (perception).
• Improve the capability to act promptly when necessary (evaluation and decision-making).
• Increase the ability to generate force rapidly during high-intensity efforts (execution).

Effort and Rest Periods:

• Effort: 2 to 5 seconds; Rest: over 50 seconds; Intensity: Maximal (100%); Repetitions: 5 to 20.
• Effort: 5 to 10 seconds; Rest: over 100 seconds; Intensity: Maximal (100%); Repetitions: 2 to 10.

Application in Football:

In a football match, players engage in activities demanding substantial muscular power, such as sprints and quick changes of direction. Given that these activities can significantly influence the competition's outcome, speed training becomes of paramount importance.

The Principle:

During speed training, players work at maximum intensity for a brief period (less than 10 seconds). The rest periods between effort blocks must be long enough for muscles to recover almost to resting conditions, ensuring that the next block can be executed at maximum effort. Speed training should occur early in the training session when players are still fresh. Adequate warm-up is essential. When an exercise is performed for 5-10 seconds, it also improves speed-endurance due to the significant production of lactate. However, the primary impact of speed training is on the high-energy phosphate system, which contributes substantially to anaerobic energy production during intense efforts lasting less than 10 seconds.

Organization:

Speed training is primarily conducted in the form of game situations, termed functional speed training. This approach aims to improve a player's ability to anticipate and react to various football-specific situations. Traditional speed training, involving sprints without the ball after a signal (e.g., a whistle), while improving anaerobic energy production, has little effect on a player's ability to react to specific football situations. This is because players respond to a stimulus (like a whistle) that doesn't mimic the signals occurring during a game. Moreover, this type of training doesn't sufficiently work the muscles involved in other rapid movements typical of football.

Functional Speed Training Exercise:

• Area: Half the field with a standard-sized goal.
• Number of players: 16 (4 to 22) + 1 goalkeeper.
• Description: Players work in pairs, starting from various positions on the field. Two players stand in front of the server (S), who passes the ball towards the goal. The players initiate a sprint towards the ball. The player who touches the ball first attempts to score, becoming the attacker, while the other becomes the defender.
• Variations: These exercises can include different starting positions, dribbling challenges, and defensive strategies.
• Coach's Tips: It's essential for each player to strive to reach the ball first. Encourage the player in possession to dribble directly towards the goal and take a shot. Varying the service positions keeps the players focused throughout the exercise.

Jens Bangsbo's holistic approach to speed training redefines the role of speed in football, emphasizing the cognitive aspect of the game. By integrating functional speed training into their regimen, players can elevate their game intelligence, decision-making, and on-field performance to new heights. Football becomes not just a sport of physical prowess, but also one of tactical acumen and quick thinking.

Reference: 'Aerobic and Anaerobic Training in Football: Special Emphasis on Training of Youth Players (Fitness Training in Football)'