Personal physical soccer training

As a (professional) soccer player you want to make the most of your career. The regular soccer training sessions focus on soccer skills and ball mastery. But what about controlling your legs and feet? If you have full control over your legs and feet movement, you will become a faster and better coordinated soccer player.

Physical training methods

With my 3 step program you will learn all about running technique, leg and foot coordination, foot mastery (ball mastery) and speed improvement. I will be by your side as your personal physical trainer and together we’re constructively going to work on all these points, using my 3 step program.

Why focus on running technique?

Running technique is an underestimated element in soccer, but one of the most important elements. Research shows that ± 95% of the time during a game a player is moving*. The higher the level of playing, the less time there is to perform an action, the smaller the spaces on the field are. By working on your running technique, you will continue to improve yourself in speed and movements. Every player in every age category can improve himself in speed and movement.

By working on your running technique, you will improve:

  • Your start speed
  • Your acceleration speed
  • Your maximum speed
  • Your agility
  • Your eye-foot coordination
  • Your movement speed
* Source: Physical demands of different positions in FA Premier League soccer (J. Bloomfield, R. Polman & P. O'Donoghue)

Training method: 3 steps

Step 1 - Technique optimalisation

What? Step 1 focuses on your gross motor (technical) skills: easy exercises and the basic running movements at a low pace.

How? We will work on your body position and start with the first steps of forward running movements: forward swing phase and backward swing phase. Besides that, we will work on optimizing the other running directions: sideways and backwards. 

Why? By controlling your general technical (gross motor skills), you can constructively improve your soccer specific running technique skills (step 2).

Step 2 - Coordination optimalisation

What? Step 2 focuses on your fine motor skills; coordination (feet placement) exercises at a medium speed.

How? We will work on combining your technical (gross motor) skills with your coordination (fine motor) skills. We will improve your foot placement during running: landing phase, standing phase and take off phase. We will also work on foot coordination (foot mastery), to get full control over your feet. 

Why? Your gross and fine motor skills are connected to your soccer skills, and by controlling these first you will be able to execute your soccer skills better and faster (step 3).

Step 3 - Speed optimalisation

What? Step 3 focuses on speed; frequency adjustment and arm action exercises at maximum speed.

How? We will work on your arm action and your speed. You will be challenged to perform at smaller spaces, to simulate game situations.

Why? By step 3 you will be in control of your technical and coordination skills. By training at maximum speed you will be able to perform at your maximum speed if required in a game. 

“Most of the fastest people in the world have accidentally discovered how to be fast, very few have been taught. I believe that everyone can be taught how to run faster."

Loren Seagrave