Build Multi-Directional Speed With Clemson Women's Soccer | STACK 4W
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Build Multi-Directional Speed With Clemson Women's Soccer

September 9, 2011

Must See Soccer Videos

Clemson women’s soccer knows about speed. Besides playing a rugged ACC schedule year in and year out, they’ve made an appearance in six consecutive NCAA Tournaments. With the Tiger’s ability in mind, we hit up the team’s strength and conditioning coach, David Abernethy, with a few questions about working multidirectional speed.

STACK: How important is multidirectional speed in soccer?
David Abernethy:
Soccer is all about performing powerful, explosive bouts over and over for 90 minutes. An athlete must be able to change direction while minimizing speed loss. Defense, especially, is multidirectional; so being able to settle down in your hips and mimic the offensive player’s speed while moving backwards, forwards and side-to-side is crucial.

How do you improve this?
DA:
We start by teaching basic and proper speed mechanics—focusing on knee lift, arm drive and body control. When we teach the basics of linear speed, we focus on stride length and frequency, knee bend, pressing the outside foot and minimizing excess or negative movements that affect moving efficiently at high speeds. We also do something we call “coming to balance,” which teaches the players to stop without losing body control and the ability to reaccelerate.

When do you train multidirectional speed?
DA:
All of our multidirectional training is done in the off-season on Tuesdays and Thursdays. We want the players to use in practice what they work on during those two days, so their skills and performance transfer directly to the game.

Can you explain some drills you use to work this type of speed?
DA:
We do a four-corner drill to teach the players to run straight ahead and change direction at full speed. We perform some plyometrics—basic vertical jumps to teach controlled landings with knees bent, chest out and butt back, while keeping their knees, toes and hips aligned. We also use a speed ladder to teach foot fire, knee bend and body control.

Photo: orangeandwhite.com/Mark Crammer

Must See
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,348,291
Margus Hunt Benches 385 Pounds for Five Reps
Views: 18,611,384
Michael Jordan: Mind of a Champion
Views: 542,897

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

STACK Challenge: 300-Yard Shuttle

Burn Your Competition with This Sprint Workout

8 Speed Workout Tips to Get Faster

ZSeries 10-Minute Workouts: Track Sprints

Improve Your Football 40 Time During the Season

Lengthen Your Stride for Maximum Speed

How to Improve Your Basketball Quickness in 5 Minutes

Get Faster With the Ultimate Stair Workout

Here's Why Andre Williams' Breakout Performance Was No Fluke

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

12-Week Off-Season Baseball Speed Workout

8 Positions to Lower Your 40-Yard-Dash Time

10 Reasons Why You're Not Getting Faster

Speed Plyometrics to Help You Run Faster

3 Speed Training Essentials You Must Develop to Get Faster

5 Ways to Spice Up Your Ladder Drills

Increase Your Lacrosse Speed With Multi-Directional Exercises

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Improve Your Baseball Speed With This On-Field Workout

How to Build First-Step Quickness for Baseball and Softball

5 Essential Cross Country Workouts Explained

Make Quick and Powerful Cuts Like Adrian Peterson

ZSeries 10-Minute Workouts: Multidirectional Run

How to Safely Decelerate Faster

Linear Speed Drills to Improve Athleticism

Build Game-Breaking Speed With This Exercise

Build Strength for Baseball and Softball Speed

3 Simple Tips to Improve Your 40-Yard Dash

The Secret to Tom Brady's Newfound Speed

3 Box Drills That Develop True Game Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

Get Faster With 'The .10 Second Difference' From EXOS

Stability Training Can Improve Your Agility and Range of Motion

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Get the Most Out of Foam Rolling

Improve Your Footwork to Improve Football Agility

The 5 Elements of a Successful Speed Training Program

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Soccer Speed and Agility Drills for Women

How to Train for Speed in Cold Weather

3 Speed Workouts to Improve Your Top-End Sprints

Acceleration Drills to Increase Speed

Sprint Faster With Speed Demons

Ditch the Sprints. Here's How to Build True Sports Speed

The Off-Season Baseball Speed and Agility Workout Program

Skipping Drills: The Missing Link From Your Speed Workouts

Rev Up Your Sprint Training With These Complexes

4 Powerful Band Agility Drills