Field sports like Soccer, Lacrosse and Rugby require bursts of varying speeds over varying distances all over the course of 60- 90 minutes. The unpredictable ebb and flow of these sports require specific speed demands. While aerobic endurance (continuous running) is important it is “Speed Endurance” that determines your ability to sustain a high level of competitive performance. Want to stay in the game? Develop your “Speed Endurance”.
Here are a few suggestions:
- Integrate “speed sets” into skills sessions. For every 10 min. skill training 3 min. Intensified speed.
- Vary the reps, length of runs, intensity (%of effort).
- Vary the movements; lateral, start stop, jumping.
- Vary your starting positions: Staggered, Balanced, Running, Skipping, Jump.
These bouts of intensified speed will allow athletes to adapt to higher intensities of training, become more effiecient with running mechanics, play at higher paces and improve their ability to recover under fatigue.
Sample Speed Endurance “Speed Intensified Circuits” for a 60min practice.
Staggered Starts 3 x Left & 3 x Right @ 20 yards
Speed Skater Cuts 3 x 4 Cuts and Go @10 yards
Skipping Start 3 x 5 yards and Go @ 20 yards
Tuck Jumps and Go 5 x Tuck and Go 10 yards
Want to learn more? Contact coach Aaron Thigpen at Gamespeed 925 513-8676.