Velocity Training Soccer Videos | RSC Resisted Lateral Run And Pass


Velocity Training Soccer Videos | RSC Resisted Lateral Run And Pass

Accelerated training is a form of speed and agility training which forces athletes’ muscles to operate under extreme amounts of tension. Even though the athletes’ body is being “accelerated” by the tension it is still forcing the muscles to balance and control the body with a much higher degree of outside stimuli. This outside stimuli essentially is pulling the athletes’ body in the same direction the athlete is required to move. Therefore, athletes must work hard to balance and arrive at the targeted location under control.



Control and balance are the point of the accelerated velocity training in the RSC Resisted Lateral Run and Pass. However, other running drills like the OverSpeed Accelerator Assisted Speed Training Program uses resistance from the Reactive Stretch Cord to over accelerate athletes bodies forcing the muscles of the body to work at a much faster pace than normal. Although accelerating the athletes body is part of the RSC Resisted Lateral Run And Pass, athletes also need to remain in control to execute the sports specific aspects of the velocity training.

Resisted velocity training is the exact opposite of assisted or accelerated running drills. Resisted running drills use some sort of outside stimuli to impede, or add more resistance, to athletic movements away from a certain point. These resisted running drills force the muscles of the thigh and hips to increase the number of muscle fibers that are activated during this movement. This allows for a larger portion of the desired muscle to be trained during velocity training or running drills. It operates much the same way as weight lifting because a greater amount of stress is placed on the muscle forcing it, and the supporting muscles, to adapt and become stronger.

Soccer players will see tremendous improvements in linear and lateral speed, vertical jumping ability, and the ability to accelerate and reach top speed quickly by incorporating running drills that use resisted and assisted, or accelerated, training. Incorporating soccer specific movements will allow for this speed to be complimented with great footwork, ball control, and passing abilities. Athletes can go to the Soccer Training Section or the Plyometrics Section for more resisted and accelerated soccer videos.

Get Faster With Velocity Training Soccer Videos

To set up the velocity training drill athletes will need 5 Speed and Agility Cones, one Reactive Stretch Cord, 2 soccer balls, a wall or stationery object, and a coach or assisting partner. Athletes will place the 5 Speed and Agility Cones 2-3 feet apart in a straight line running parallel, and 5-10 yards away from a wall. Athletes wanting to increase the intensity of the running drills can attach a set of Kbands Leg Resistance Bands just above their knees. Only stronger, more advanced athletes should use the Kbands Leg Resistance Bands during velocity training or running drills.

After athletes have properly set up the line of Speed and Agility Cones they will attach the Adjustable Belt around their waist, ensuring the 360 D-Ring is to the side of the athlete. Athletes will stand at one end of the Speed and Agility Cone set up, facing the wall, as their coach or partner stands 7-11 feet from the end Speed and Agility Cone on the same side as the 360 D-Ring. Athletes will place a soccer ball at each end of the Speed and Agility Cone line. Athletes and coaches need to keep in mind the stretching limit on the Reactive Stretch Cord is 20 feet. Athletes should work within the boundaries of the velocity training drill.


Reactive Stretch Cord


Resisted And Assisted Running Drills

Soccer players will begin the velocity training by kicking the soccer ball at their end of the Speed and Agility Cone line against the wall, with enough touch so it returns in line or just in front of the Speed and Agility Cone line. After the soccer ball is kicked athletes will continue the velocity training by performing a resisted lateral high knee down the line of Speed and Agility Cones, touching both feet between each of the Speed and Agility Cones. When athletes reach the opposite end of the velocity training drill they will perform the same touch pass or kick against the wall, attempting to return the ball in line or just in front of the Speed and Agility Cone line. Athletes will then perform an accelerated lateral high knee back down the line of Speed and Agility Cones before performing the same kick and lateral high knee sequence again. Athletes will perform 3 sets of 3 down and back lateral high knees from each side of the body. After athletes have completed their first 3 sets of the running drills they will move the 360 D-Ring to the opposite side of the Adjustable Belt and perform the remaining 3 sets of the velocity training. Soccer players should take 60-75 seconds of rest between sets of the running drills.

Role Of Coach Or Partner In Resisted And Assisted Velocity Training Soccer Videos

The soccer coach or partner plays a critical role in the execution and effectiveness of the RSC Resisted Lateral Run And Pass velocity training drill. When athletes are performing the resisted portion of the velocity training partners will want to adjust the resistance of the RSC by slightly moving forward with the athlete if they appear to be struggling or loosing good running form. As athletes perform the assisted portion of the velocity training drill partners can move back, away from the Speed and Agility Cones, to increase the amount of accelerated force exerted against the athletes body. Partners also need to be sure they always secure the Reactive Stretch Cord to their wrist by using the Safety Strap.

Coaches also need to coach good form during running drills. Athletes should maintain a good arm swing, a high knee drive working off the balls of their feet, and their shoulder and hips squared up to the wall in front of them. Athletes should also avoid looking down at their feet during the velocity training drill. Athletes should alternate which leg is used to kick the soccer ball.


Soccer Training Equipment




Reactive Stretch Cord




Speed Parachute

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