DEVELOPMENT OF BIOMOTOR ABILITIES FOR SOCCER
FARZAD JALILVAND, MS, CSCS, RSCC, USAW
S
port specificity has become a term where the word
specificity is often misunderstood by professionals in
athletics. Training methods that are based on simulation can
deviate from sound training principles and distort the true nature
of goal-oriented training, in regard to sport. The objective of this
article is to provide insight on the interactions between strength,
power, speed, and agility for soccer players, examine the scientific
evidence on improving athletic performance, and provide basic
programming guidelines that adhere to current research and
anecdotal experiences.
DEVELOPING BIOMOTOR ABILITIES USING THE
PRINCIPLE OF DYNAMIC CORRESPONDENCE
For all sports, a comprehensive needs analysis is necessary to
ensure that the goals of the training program are met and that
the training is specific to that sport. With the growing body of
non-empirical information, it is easy to deviate from established
training principles and to start adopting the idiom “reinventing
the wheel.” Basic principles, such as the SAID principle (Specific
Adaptation to Imposed Demand), lay the foundation of any
training program and need to be critically evaluated before
developing a training program.
In order to develop adaptations into a positive transfer of training
effect, the principle of dynamic correspondence needs to be
applied. Training athletes is not simply lifting weights. There is
an inherent relationship between biomechanical, physiological,
and psychological factors when training athletes. Therefore,
12 NSCA COACH 2.1 | NSCA.COM
methods of training dictate training effects. As Mel Siff explained
the concept of dynamic correspondence, he stressed that sport-
specific movements are goal oriented and the expression of
strength is specific to those movements (28). In other words,
training methods need to be biomechanically and physiologically
specific to the demands of the sport. To enhance motor qualities,
Siff outlined the following criteria to achieve a positive training
effect (28):
• Amplitude and direction of movement (the direction of force
relative to the performed movement)
• Accentuated region of force application (positions in the
movement where forces are the highest)
• Dynamics of the effort (whether a concentric max effort or
eccentric slow effort is desired for each lift)
• Rate and time of maximum force production (being able to
apply maximum force in less time)
• Regime of muscular work (task-specific strength in regards to
the sport)
Siff identified three main target goals when applying dynamic
correspondence to training: 1) to understand motor tasks/abilities
involved in the sport, 2) to train those motor tasks with proper
exercise selection, and 3) to apply biomechanical and metabolic
specificity to elicit desired training effects (28).

DEVELOPING STRENGTH FOR SOCCER
When triangulating sport performance to its most common
denominator, strength and power development takes focus
in team sports. The outcome of strength training is not only
improvement in physiological parameters, but also improvements
in skill acquisition through motor control (15,26,28). Most athletes
in team sports execute movements such as sprinting, change of
direction, and jumping (10,29,31). These are all task-oriented skills
that depend on neuromuscular efficiency that is largely dictated
by strength (28).
The squat is a staple in most training programs simply due to
the potential transfer to sprinting and jumping (14,20,22,34).
The simple reason for using a loaded squat is that the athlete
overloads hip extension with the goal of greater muscle
recruitment. When the athlete needs to overcome inertia through
continuous force production, motor task specificity, and the
activation of high threshold motor units, it can be stimulated
through the loaded action (15,28,36).
METHODS TO DEVELOP STRENGTH
A general guideline for developing strength is to lift a load equal
to or greater than 85% of a one repetition maximum (1RM) (4).
This recommendation is not absolute and may vary for each
athlete; therefore, it should only serve as a guideline that can be
adjusted accordingly. Three items that need to be considered
when training for strength are: 1) select exercises based on motor
tasks related to the sport, 2) increase muscle recruitment and
firing rate, and 3) improve muscular strength of movements used
in sport tasks (i.e., sprinting, jumping, and changing of direction).
DEVELOPING POWER FOR SOCCER
The ability to achieve maximum velocity rapidly can be the
difference between scoring a goal and conceding one (11).
High power output also relates to sprinting and jumping, and
therefore, is an important factor for athletic performance in soccer
(14,18,29,32). There is a positive relationship between strength and
power that suggests that power training requires an emphasis on
both force and velocity (18). While slow movements that require
high force output should increase power, the training status of the
athlete must be considered. For instance, commonly performed
slow speed movements such as heavy squats and deadlifts,
performed with high force production, have a positive effect on
power in athletes with relatively low levels of strength; however,
a negative relationship exists for trained athletes as they require
ballistic accelerative efforts to improve power (9,13,33).
In soccer, two main components that affect athletic performance
are the rate of force development (RFD) and impulses. Simply
stated, how fast can high forces be generated and in what
direction are the forces being generated. According to the force-
time curve, powerful motor tasks, such as sprints or change of
direction, require quick contraction times that are usually executed
within 100 – 200 ms (26). Because the contraction time for
powerful activities is generally less than 300 ms, maximal strength
production through heavy strength training cannot be executed
NSCA COACH 2.1 | NSCA.COM
NSCA COACH 2.1
within that timeframe. Therefore, the goal of training should be
to move the curve up and to the left so that high forces can be
achieved rapidly (1,26).
METHODS TO DEVELOP POWER
Using the stretch-shortening cycle (SSC) via plyometric-specific
movements is an excellent way to improve power production
(2,23,33). Plyometric training uses the SSC to perform high-
speed movements with the goal of improving concentric
power production. Plyometric training can be divided into two
response times: 1) short response movements (< 250 ms) such
as depth jumps and 2) long response movements (> 250 ms)
such as countermovement jumps (26). Both methods should be
incorporated with the target goal of developing strength and
reactive ability through the SSC (26,29).
Olympic-style weightlifting produces high power outputs as
compared to other strength training exercises (12). In addition, a
positive relationship exists between Olympic-style weightlifting
and sprint performance, which is why these exercises can be
very useful in many sports (14). The complexity of this type of
training requires skill acquisition (i.e., improved intramuscular and
intermuscular coordination, improved muscle recruitment, and
synchronization through performing the lifts) (28,36). However,
there is a problem with Olympic-style weightlifting in regards to
the prescription of loads and the effort given to complete the lift.
Put simply, the effort (applied force) needs to be velocity specific
if maximal neural adaptations are desired (5,9). So, if these skills
have not been acquired, the execution and the benefits of such
lifts will be negatively affected.
Depending on the season and training goal, the general guidelines
for developing power ranges from 0 – 90% of 1RM with a
repetition range of 1 – 5RM (8,9,16). This recommendation is not
absolute and may vary for each athlete; therefore, it should only
serve as a guideline that can be adjusted accordingly. There are
two main goals when developing power that need to be addressed
so that safety and effectiveness are maintained. These two
goals are: 1) exerting maximal effort regardless of the load and
2) maintaining technique since quality overrules quantity when
performing technical lifts or tasks.
DEVELOPING SPEED AND AGILITY
Speed and agility are essentially two distinct qualities and should
be trained separately depending on the level of the athlete (19).
The main factor that limits high power output in regards to
repeated efforts of sprinting is fatigue (3,21,27). Therefore, training
soccer-specific speed should use a comprehensive approach that
places an emphasis on anaerobic conditioning, resistance training,
and running mechanics.
In order to train agility, one must understand the underlying
mechanisms of motor control and mechanical specificity in
terms of direction of movement and the expression of strength
throughout the specific task. The root effective movement is
based on repeating the desired task with correct technique, which
13
PREPARING FOR THE NFL COMBINE ­— A FUNCTIONAL AND MOVEMENT-SPECIFIC
DEVELOPMENT OF BIOMOTOR ABILITIES FOR SOCCER
STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS
can result in programmed skill acquisition (26,28). Therefore,
when training for improved agility, the quality of movement takes
precedence over the quantity.
METHODS TO DEVELOP SPEED AND AGILITY
Research examined the effect of a combination of resistance
training, metabolic specificity, and technique for overall
improvement (17,26,35). Young, James, and Montgomery outlined
a schematic for improving agility beyond resistance training,
metabolic specificity, and technique by incorporating perceptual
and decision-making factors. The schematic defined agility as
an unpredictable open skill divided into two subcomponents:
perceptual decision-making and change of direction speed (CODS)
(35). CODS is planned within training sessions to improve the
speed in which the direction is aimed, deceleration, and sprint
technique. The research concluded that both subcomponents will
need to be trained in order to improve agility (35).
In other words, agility is an open skill where an athlete’s response
is based on the situation. Therefore, training the cognitive portion
addresses the psychological factors of dynamic correspondence
principles by requiring the athlete to make a decision based on an
external stimulus or anticipation. This can thereby help the athlete
make better decisions during one-on-one situations and ultimately
improve their agility. Overall, the targeted goals for developing
agility should be to develop sound movement technique (e.g.,
braking and accelerating) and matching metabolic and mechanical
specificity of the sport.
CONCLUSION
The development of all the biomotor abilities and their interactions
make training for soccer very complex. Table 1 illustrates a
summarized guideline on how to develop biomotor abilities
for soccer. The purpose of this article is to bring attention
to strength and conditioning professionals of the complex
nature of developing task-specific biomotor abilities for soccer.
When designing a specific program a “thinking outside the
box” approach is recommended as long as safe principles and
guidelines are followed.
REFERENCES
1. Aagaard, P, Simonsen, E, Andersen, J, Magnusson, P, and
Poulsen, PD. Increased rate of force development and neural drive
of human skeletal muscle following resistance training. Journal of
Applied Physiology 93(4): 1318-1326, 2002.
2. Adams, K, O’Shea, JP, O’Shea, KL, and Climstein, M. The effect
of six weeks of squat, plyometric and squat plyometric training on
power production. Journal of Applied Sport Science Research 6(1):
36-41, 1992.
3. Allen, DG, Lamb, GD, and Westerblad, H. Skeletal muscle
fatigue: Cellular mechanisms. Physiological Reviews 88(1): 287-332,
2008.
14 NSCA COACH 2.1 | NSCA.COM
4. Baechle, TR, Earle, RW, and Wathen, D. Resistance training. In:
Baechle, TR, and Earle, RW (Eds.), NSCA’s Essentials of Strength
Training and Conditioning. (3rd ed.) Champaign, IL: Human
Kinetics: 381-412, 2008.
5. Behm DG, and Sale, DG. Intended rather than actual
movement velocity determines velocity-specific training response.
Journal of Applied Physiology 74(1): 359-368, 1993.
6. Bompa, TO, and Haff, GG. Periodization: Theory and
Methodology of Training. Champaign, IL: Human Kinetics; 2009.
7. Brooks, GA, Fahey, TD, and Baldwin, KM. Exercise Physiology:
Human Bioenergetics and its Application New York, NY: McGraw
Hill; 2005.
8. Cormie, P, McGuigan, MR, and Newton, RU. Developing
maximal neuromuscular power: Part 2 — Training considerations
for improving maximal power production. Sports Medicine 41(2):
125-146, 2011.
9. Cormie, P, McCaulley, GO, Triplett, NT, and McBride, JM.
Optimal loading for maximal power output during lower-body
resistance exercises. Medicine and Science in Sports and Exercise
39(2): 340-349, 2007.
10. Deutsch, MU, Kearney, GA, and Rehrer, NJ. Time-motion
analysis of professional rugby union players during match-play.
Journal of Sports Sciences 25(4): 461-472, 2007.
11. Faude, O, Koch, T, and Meyer, T. Straight sprinting is the most
frequent action in goal situations in professional football. Journal
of Sports Sciences 30(7): 625-631, 2012.
12. Garhammer, J. A comparison of maximal power outputs
between elite male and female weightlifters in competition.
International Journal of Sport Biomechanics 7: 3-11, 1991.
13. Haff, GG, and Nimphius, S. Training principles for power.
Strength and Conditioning Journal 34(6): 2, 2012.
14. Hori, N, Newton, RU, Andrews, WA, Kawamori, N, McGuigan,
MR, and Nosaka, K. Does performance of hang power clean
differentiate performance of jumping, sprinting, and changing
of direction? The Journal of Strength and Conditioning Research
22(2): 412-418, 2008.
15. Issurin, V. Block Periodization: Breakthrough in Sports Training.
In: Yessis, M (ed.). Muskegon, MI: Ultimate Athlete Concepts; 2008.
16. Kawamori, N, Haff, GG. The optimal training load for the
development of muscular power. The Journal of Strength and
Conditioning Research 18(3): 675-684, 2004.
17. Keiner, M, Sander, A, Wirth, K, and Schmidtbleicher, D. 2014.
Long-term strength training effects on change-of-direction sprint
performance. The Journal of Strength and Conditioning Research
28(1): 223-231, 2014.
18. Kraemer, WJ, and Newton, RU. Training for muscular power.
Physical Medicine and Rehabilitation Clinics of North America 11(2):
341-368, 2000.
 NSCA COACH 2.1

19. Little, T, and Williams, AG. Specificity of acceleration, 33. Wilson, GJ, Newton, RU, Murphy, AJ, and Humphries, BJ. The
maximum speed, and agility in professional soccer players. The optimal training load for the development of dynamic athletic
Journal of Strength and Conditioning Research 19(1): 76-78, 2005. performance. Medicine and Science in Sports and Exercise 25(11):
1279-1286, 1993.
20. López, SM, Marques, M, van den Tillaar, R, and Badillo, JG.
Relationships between vertical jump and full squat power outputs 34. Wisloff, U, Castagna, C, Helgerud, J, Jones, R, and Hoff,
with sprint times in U21 soccer players. Journal of Human Kinetics J. Strong correlation of maximal squat strength with sprint
30(1): 135-144, 2011. performance and vertical jump height in elite soccer players.
British Journal of Sports Medicine 38(3): 285-288, 2004.
21. Mendez-Villanueva, A, Hamer, P, and Bishop, D. Fatigue in
repeated-sprint exercise is related to muscle power factors and 35. Young, WB, James, R, and Montgomery, I. Is muscle power
reduced neuromuscular activity. European Journal of Applied related to running speed with changes of direction? Journal of
Physiology 103(4): 411-419, 2008. Sports Medicine and Physical Fitness 42(3): 282-288, 2002.
22. McBride, JM, Blow, D, Kirby, TJ, Haines, TL, Dayne, AM, and 36. Zatsiorsky, VM, and Kraemer, WJ. Science and Practice of
Triplett, NT. Relationship between maximal squat strength and Strength Training (2nd ed). Champaign, IL: Human Kinetics; 2006.
five, ten, and forty yard sprint times. The Journal of Strength and
Conditioning Research 23(6): 1633-1636, 2009.
ABOUT THE AUTHOR
23. Newton, RU, Kraemer, WJ, and Häkkinen, K. Effects of ballistic Farzad Jalilvand is a Certified Strength and Conditioning
training on preseason preparation of elite volleyball players. Specialist® (CSCS®) and a Registered Strength and Conditioning
Medicine and Science in Sports and Exercise 31(2): 323-330, 1999. Coach (RSCC) with a diverse background in health, fitness, and
24. NSCA’s Guide to Program Design. In: Hoffman, JR (ed.), sports performance. He holds a Bachelor’s degree in Kinesiology-
National Strength and Conditioning Association. Champaign, IL: Exercise Science as well as a Master’s degree in Kinesiology-
Human Kinetics; 2012. Exercise Physiology. Jalilvand is currently the Sports Performance
Director for the Institute for Performance Rehabilitation and
25. Plisk, SS, and Stone, MH. Periodization Strategies. Strength
Wellness. He serves as the Head Strength and Conditioning Coach
and Conditioning Journal 25(6): 19-37, 2003.
for Granada Hills Charter High School and he lectures at California
26. Plisk, SS. Speed, agility, and speed-endurance development. State University-Northridge in the Department of Kinesiology.
In: Baechle, TR, and Earle, RW (Eds.), Essentials of Strength Additionally, Jalilvand has had professional soccer experience
Training and Conditioning (3rd Edition). Champaign IL: Human in Europe and his experience includes training male and female
Kinetics; 457-485, 2008. high school and Division I athletes in a variety of sports, such as
27. Robergs, R, Ghiasvand, F, and Parker, D. Biochemistry soccer, basketball, baseball, football, volleyball, softball, and track
of exercise-induced metabolic acidosis. American Journal of and field.
Physiology - Regulatory, Integrative and Comparative Physiology
287(3): R502-R516, 2004.
28. Siff, MC. Supertraining (6th Ed). Denver, CO: Supertraining
Institute; 2003.
29. Schmidtbleicher, D. Training for power events. Strength and
Power in Sport. In: Komi, PV (Ed.), Oxford, UK: Blackwell Scientific
Publications; 381-398, 1992.
30. Spencer, M, Bishop, D, Dawson, B, and Goodman, C.
Physiological and metabolic responses of repeated-sprint
activities: Specific to field-based team sports. Sports Medicine
35(12): 1025-1044, 2005.
31. Spinks, CD, Murphy, AJ, Spinks, WL, and Lockie, RG. The
effects of resisted sprint training on acceleration performance and
kinematics in soccer, rugby union, and Australian football players.
The Journal of Strength and Conditioning Research 21(1): 77-85,
2007.
32. Stone, MH, Stone, ME, and Sands, WA. Principles and Practice
of Resistance Training. Champaign, IL: Human Kinetics; 2007.

NSCA COACH 2.1 | NSCA.COM 15

PREPARING FOR THE NFL COMBINE ­— A FUNCTIONAL AND MOVEMENT-SPECIFIC
DEVELOPMENT OF BIOMOTOR ABILITIES FOR SOCCER
STRENGTH AND CONDITIONING PROGRAM FOR ELITE-LEVEL PLACEKICKERS

TABLE 1. GUIDELINES FOR DEVELOPING BIOMOTOR SKILLS FOR SOCCER (6,15,24,25)

EXERCISE TESTING
BIOMOTOR IMPLEMENTATION RATIONALE OUTCOME COMPATIBILITY
EXAMPLES RATIONALE
↑Leg muscle
quality ↑Sprinting Front squats

↑Eccentric ↑Jumping Back squats

Sprint training
≥ 85% 1RM strength 1RM testing
≤ 6 repetitions ↑Strength Hex bar protocols
Agility training
↑Neuromuscular deadlift
STRENGTH 2 – 5 min rest coordination ↑Effective force Multiple RM
Anaerobic
application Romanian testing protocols
endurance
2 – 4x/week ↑Cross-sectional deadlifts (RDL)
training
area of muscle ↑Force Measure
Walking lunge relative strength
↑Myosin heavy ↑Relative
chain IIx and IIa strength Bulgarian
isoforms split squat

↑Rate of force
Hang
development ↑Acceleration Standing long
power clean
Sprint training jump
0 – 90% 1RM ↑Neural drive ↑Jumping
Hang
1 – 5 repetitions Agility training Vertical jump
power snatch
↑Rate coding ↑Mechanical
*POWER
2 – 5 min efficiency Strength training Multiple RM
Depth jumps
↑Intramuscular clean or snatch
2 – 4x/week coordination ↑Power output Plyometric
Counter-
training Measure
movement and
↑Intermuscular power outputs
squat jumps
coordination
Volume
≤ 500 ms
Falling starts
Strength 10-15-20 m*
Work:rest ↑Acceleration
↑Type II training
1:12 – 20 10-15-20 m
efficiency Flying starts*
(metabolic ↑Mechanics sprint test*
Plyometric
*SPEED demands of
↑Anaerobic training Cone jump
the sport should ↑Speed
power to sprint*
be met)
Ballistic training
Resisted and
2 – 3x/week
assisted training

16 NSCA COACH 2.1 | NSCA.COM

 NSCA COACH 2.1

TABLE 1. GUIDELINES FOR DEVELOPING BIOMOTOR SKILLS FOR SOCCER (6,15,24,25) continued

EXERCISE TESTING
BIOMOTOR IMPLEMENTATION RATIONALE OUTCOME COMPATIBILITY
EXAMPLES RATIONALE
Volume
Arrowhead drill
≤ 5 – 25
(closed skill)
repetitions T-test
↑Ability to
per drill
change direction Technical training One-on-one tag
↑Motor control 5-10-5 m shuttle
(open skill)
Work:rest
↑Movement Tactical training
*AGILITY 1:4 – 20 ↑Anaerobic Illinois test
mechanics (involves mixed Z-cone drill
(metabolic power
approach for (closed skill)
demands of Measure ability
↑Acceleration superior results)
the sports to change
should be met) direction

2 – 3x/week
* Max effort given
**Table adapted from Plisk, Issurin, Bompa, and NSCA Guidelines (6,15,24,25)

FOR THOSE WHO TRAIN

WITH A HIGHER PURPOSE
FIRST RESPONDERS AT A UTAH FIRE TRAINING CENTER WORK OUT IN 5.11 TACTICAL RECON GEAR

VISIT 511TACTICAL.COM/RECON
NSCA COACH 2.1 | NSCA.COM 17