Speed and Power Training Results

ADI Speed and Agility Program Findings

Goal: Increase the speed over the first 5 yards for the players on a U11 girl’s soccer team in a 5-week program.

Measurement: Fifteen (15) team members each performed the same two timed drills during the first and last weeks of the program.

Methodology:

Candidates were fifteen (15) members of a U11 girl’s soccer team
All team members participated in 5 speed sessions (once per week) over a 5-week period.
During the first week, the team was timed individually in
1. ten-yard dash (quantifies speed over a short distance)
2. 5-10-5 shuttle (quantifies speed when changing direction multiple consecutive times)
The shuttle consists of running 5 yards, turning 180 degrees, running 10 yards and turning 180 degrees, and completing the shuttle by running 5 more yards back to the initial cone.
The same timed sprints were repeated for each team member on the fifth week of the program.

Results:

10 Yard Dash

• The data shown above for the 10-yard dash displays a noticeable decrease in time (in seconds) between week one and week five illustrating an improvement in speed.

• The team, on average, reduced the speed to complete the dash by 11% of their original time on their first attempt and 10% of their original time on their second attempt.

5-10-5 Shuttle

The data shown above displays the decrease in time (measured in seconds) on the shuttle from week one to week five. The team lost (improved) an average of 6% of their time when going right and 8% of their time when going left.

Conclusion:

• These results display a significant improvement in short distance speed and change of direction speed resulting from the ADI five-week speed program.
• The methods ADI utilized for increasing the players speed over the first 5 yards of movement decreased the times of a girl’s soccer team demonstrating an increase in speed.
• This data provides support for the utilization of ADI programs in gaining a quicker first step in a group of 10-year old girls

Considerations:

• This data was taken from one U11 girl’s soccer team that had participated in the once per week program.
• The testing was not on a voluntary basis and the sample size was small (15 subjects). Repeating these tests on a larger scale with more age groups will provide more validity to the results.
• ADI is confident that they have a strong system in place for increasing speed over the first 5 yards in any sport.
• Participants in our speed training programs will all have the opportunity to partake in these tests and see their results.