Soccer Testing for Optimal Training Results

There are three different basic tests we use:

1.Strength

1-RM Testing

Usually, the three main-lifts are enough: Squat, Chin-Up and Bench-Press.

Let‘s take the example of a Full Olympic Back Squat, Heels elevated. This video shows a 1 Rep Max in that exercise:

So his current 1-RM is 220 kg(at 15 years... way to go, Ian !;-)

The chosen Tempo for the lift would be 3010 in this case, that means 3 seconds down and 1 second up, repeat.

The exact form and tempo should be used every time you are re-testing. A good frequency for that is about every 8 weeks: this improves motivation and tells you exactly where you‘re standing in the training process.

• The Tester estimates the approximate max, say, 100kg.

• Use 40% =40kg for 4 reps, rack the bar for 10 seconds, repeat for another 4 reps with the same weight. Now rest 30 seconds and up the weight to 60kg.

• 60 kg for 3 reps. Rest for 60 seconds, raise the weight to 70kg.

• 70kg for 2 reps. 120 seconds rest, up to 80kg.

• 80kg for one rep. 120 seconds rest, raise to 90.

• 90 kg for one rep. 180 seconds rest, raise to 100.

• 100 for one. 240 seconds rest, up to 105.

• Attempt 105.

The Testing is finished, in other words you have reached your max for that day when:

The lowering cannot be controlled, or

The concentric, or positive/raising phase of the lift slows down significantly, or

The Form breaks down(ie: technique suffers)

Don‘t push it to the point of collapse !;-) That could be dangerous.

This is the method that I learned and it works fine. It basically comes right out of Olympic Weight-Lifting. These athletes are by far the most savvy as far as pure resistance training.

2.Soccer Testing for Speed+Power

After an appropriate warm-up, as found here in the Speed-Training section...

• 10 meter starts: It‘s best to use a Laser, handheld stopwatches are not accurate enough by far.

• 20 meter dash with 5 meter split times: Again the Laser.

• Vertical Jump: a manual device like „Vertec“ for example works well. Or you could use something more fancy like a Vertical Jump-Mat which tends to be the most accurate.

"Houston, we have a... what's this?! Is it a bird? Is it a plane?It's Alan Barch Jr, leaving the earth's gravitational field!!"

• Penta-Jump: A Bi-Lateral „Kangoroo-Hop“ for distance, repeated 5 times. So the feet stay level, no steps or split-stance. You bound from one jump right into the other and go for total distance covered. 16-18 meters are pretty good.

Talk about a Kangaroo... Not making fun, this is what it's supposed to look like !;-)

3.Soccer Testing: Predictor-Tests

These are used to predict physical talent for the sport.But remember: this is just one aspect of the whole and not to be relied upon too heavy. You might for example have a somewhat sluggish player who nonetheless turns out to be the teams‘ Top-Scorer! So do not immediately dismiss a prospect just because they‘re maybe not in the elite-results percentile on these tests.

Again, we use the 20 meter dash with split-times, Penta Jump, Vertical Jump, and another one would be measuring the Shot-Velocity with a Laser-Gun.

• Soccer Testing: Strength-Ratios, Optimal Soccer Strength

These are covered here:

• Soccer Endurance Tests

Frankly, we don‘t really use them. Lactic Acid? Why? Soccer is not a Lactic Acid-Emphasis sport. Cooper-Test? This is aerobic testing, we do not use it: Soccer is an anaerobic sport.

VO2-Max? Same difference. If you still want to test this, here is one rule... Don‘t increase the VO2-Max too much: 58 tops is fine for soccer. Once you go much above that, strength, explosiveness and strength-endurance will suffer!

Aerobic Fitness is antagonistic to Anaerobic Fitness. That means too high a VO2 Max would slow you down, and increase the risk of injury.

Basically, if a player should be way out of shape endurance-wise, you will notice this in the first soccer training session or two.

In these individual cases one extra Energy System Training per week is ususally enough to fix that situaton.

After Soccer Testing, we go right into the Training...

Off-Season Soccer Programs

Soccer Periodization

Soccer Strength Training

Prime Movers in Soccer

Soccer Speed

Soccer Flexibility

EXERCISE LIBRARY

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