I want to get faster, improve vertical leap etc.

Can anyone help me?

I hope I can help you in anyway that I can:

Your going to need to increase the amount of sessions you do if you want to be a top player , so you have to try and overcome you injury problems (you should have mentioned them maybe we can help you in that area too).

Keep doing plyos paticularly squat jumps to improve you vertical jump and you need to do at least some heavy weight resistant exercises to increase muscle strength and nerve activation for recuiting as many fibers as fast as you can especially on your hamstrings if you want if you want to be able to accelerate quicker of the mark.

It would be be very difficult for you to improve your beep test/the multistage 20 metreshuttle run test score if you don't want to do any areobic exercises scince thats the whole idea of test and it's actully 1 the of the best methods for testing your arobic fitness/VO2Max , so I would recommend that you practice sprint intervals and to get as specific as you can practicing the test it's self will push you body to develpe that particular response your after(same rule applies to everything else: be as specific as you can , as you mostly improve on what ever you train yourself to do :!: ) you can find out more about the test by reading the previous topics on this forum too , apparently you can even download it off the net (which Im still trying to do myself).

let me know if this helps :)

Before providing some specific suggestions, please be more specific when you say you are injury prone. I am assuming you have had a past injury?

Coach Boone
www.soccerspeedacademy.com

Thanks for replying guys! About the injuries - I have always just got niggling injuries. Groin, hammy whatever. Last injury i was off and on for 5 weeks. It was like siaticia but it also went right into my left buttock a sharp kinda pain. :? . Anyway i recovered from that recently did light training for about a week, and then did trials for a team. My injury is fine and the next day i wake up, and my left groin is out?!?! I don't know how this happened my body feels 100% the day b4 and i stretch warm up eat well etc.. hmmm

Ok about the training. When i say i don't want to do aerobic sessions i mean i don't want to do long runs. Why? My goal is to improve acceleration etc, and i can build stamina [aerobic fitness] when im older but building speed etc when im older will be harder.

I only want to do 2 sessions per week on conditioning because i do lots of sessions with my team for football, and i always have to practise my football skills and im doing intense ballwork with has me pretty fit anyway. [14.7 on bleep test 3 months ago].

Ok back to training. based on what i told in my first post what SPECIFICALLY do i need to do? eg 1 plyometric/ladderwork session per week, 1 speed running per week= speed bounding hill running etc. ???

Could u give me a rough outline of a program? I have already listed my resources eg beach, ladder speedchute etc..

If anyone can help plz do and if you don't understand what im asking pleae ask this is important for me.

Thank you all!

Firstly, what exactly is your training plan in the two sessions a week? You want to increase acceleration and develop explosive speed. Technique will be a key factor as will strength and pwer training.

I cant give you a programme without knowing what history of training, experience, phase of training. You say you are injury prone. Have you actually recovered full from the injuries or are having reoccurances of the old injuries? IF this is the case that is your first port of call. Plyometrics are very demanding and will place great stress on the body if not completed properly or overload a body part which is not fully recovered from an existing injury.

Not the answer you are looking for but need to know more.

I don't know what my training plan is thats what im asking you guys! What should i do in the two sessions per week? Obviously since im recovering from injuries i will not start my program straight away, i will get resonably fit and then ease into it. I don't want a complete training program from you guys i understand since you don't know my capabilities etc thats impossible i just want a rough guide ie what to do.

Is there anything else anyone needs to know before they can help me?

Thanks for responding! :D

Plz can anyone help me?

Technique is probably the most important aspect of training at the moment. Look at technical drills for sprinting which include dynamic warm ups. Body weight movements with some reististive cords such as lunges to increase thigh seperation as seen in sprinting, knee drive with hip flexor under stretch, paw back with hip flexed and knee extended and driving the leg down as to extend the hip - using hamstring. I would definately recommend buying the Explosive Running book by Dr Yessis from www.dryessis.com It is only $18 US so is exceptional value for what it can help you with.

Have a look at www.brianmac.demon.co.uk which will have some sample speed progression programmes for sprinters. This is only a model. You need to get expert advice from a coach who has up to date knowledge and how to apply this to training including technical, conditioning, recovery and planning to ensure you progress at a safe and effective level wothout reoccuring injuries or sustaining a new injury.

Wow thanks alot man i appreciate you going to the trouble to help me out :D ! I will definatly include 'speed bounding' along with other technique running, plyometric excersises in my speed work. Thanks for the help, and if my dad is feeling genourous we might even buy that book.

Now i have another question and i didn't want to make another thread about it, as the forum will get to clogged.

- Weight training. But only upper body. No leg weights at all. just upper body weights. I have barbell, dumbell lat pull down etc. a basic gym set with gym bench for bench pressing and the lat pull down thing.

- Now i haven't done any proper weights just done bench pressing and lat pull down with other excercises with the barbell and dumbells. Just the basic weight ones.

-How should i make it more 'specific' or make it so i can help develop speed [if this is possible with just upper body weights]

Thanks for your help and time i am appreciative of how you guys are helping me!

Working with several athletes who have problems as they do not have strong enough upper body in comparison to their lower body so they keep getting injured. The lower body is so powerful that the upper body cannot counteract the forces being produced while sprinting (poor core strength and not enough body weight/strength for counteraction). So when these guys run, they have quite a lot of rotational movements.

Upper body strength is important to help maintain a good running posture without excessive rotations pelvis and upper torso. At your age, any strength training will be helpful. There is no need to start specifics yet until you have a good base training to work from. Continue with push/pull patterns but try standing up or kneeing while completing the exercises (more specific in terms of ground based). You can work on technique on some lifts so that when you star to increase volume and intensity after a couple of years, you will already be strong and powerful with good technique. The problem I have seen in the UK is that most athletes dont start strength training until they are in the late teens and early 20's leaving them 4-5 years behind in terms strength training. It is not until you have a solid base of strength training that it will really influence your performance although the build up to it is important and productive.

Be sure that if you are completing plyos/bounding that you have great technique. Easy to practice by jumping on to a shallow box or a vertical jump. Look at you landing and take off. Ensure that you are bring knees together and you ankles dont collapse. When jumping, imagine that you ar driving your hips forward rather than straightening your back.