Sport Science for Soccer: When Less is More
In this third installment in our Sport Science for Soccer series in partnership with John Lytton of Performance Unlimited, he explains the last two of the four key principles for athletic training. Read more of his blogs.
The basic premise of this series is that athletes who understand the sport science of soccer can work smarter rather than harder. I know that’s why you’re really reading this! These two principles in particular deal with individualizing training and recognizing when you’re doing too much.
#3: Minimum Dose Response.
When my son was around 16 months old and teething, we resorted to infrequent bouts of Motrin in order to calm the pain and the fever. Now, I don’t randomly know, off the top of my head, how much a baby boy should take in order to ease the pain. So, clearly I consult the back of the bottle. Once I scan the weight range that my son fits within, I match the dosage and wait the allotted time until it is needed again.
This example helps explain the dose-response relationship. Would I take the same amount of Motrin as my 27-pound son? Of course not. Would I expect that doubling his dosage would give him better effects or longer lasting relief? No. In fact, giving him too much may cause irreversible damage or even worse.
Replace this story with one that I see every week. Young athletes running distances and executing training that replicate adult prescriptions. Continuous participation in training sessions multiple times per day. Jumping from one competitive team to the next. Would these be the same thing as giving a child a dosage fit for an adult?
In applying the dose-response relationship to athletic training, we need to ask how much is enough and how much is too much?
We need to consider two things:
What is the minimum training that it takes to produce a desired physical adaptation (fitter/stronger/faster)?
If the training continues, at what point does this become detrimental?
I could go on for days about the detail and science behind the answers to these two extremely important questions, but the answers lie in a very simple solution.
Assess and Reassess.
1st - Clearly define the qualities that you want to develop. 2nd - Choose an assessment/screen/test that effectively depicts the current state of that quality. 3rd - Reassess consistently and frequently to determine the effectiveness of the training.
#4: Stay Hungry.
It can’t be stated enough. More young players are burned out of competitive sports by age 16 due to the highly competitive and isolated nature of competitive sports. The current specialization approach discourages the sampling of other outlets in life that make us more well rounded (i.e. music, writing, dance, socialization, etc…).
Our sporting culture over reacts in the short term and under reacts in the long term. Even if a player is extremely energetic about a sport and desires to push hard, dose the training and competition just enough so that it fulfills their joy but still leaves room for them to want more. That will help keep them within the sport for the long term.
After all, this is the most important aspect. Coaches, trainers, and parents want to keep kids in the sport and within the positive environment that sport can create for the long term. That’s how they benefit from the sport and develop core values, personal character, and skills that go beyond the field.
Be mindful to not over react in the short term by giving your young athlete the opportunity to fill his/her desires too early. Keep room for them to stay hungry year after year. It’s not easy, but here are some suggestions to support interest and competitive spirit in sporting endeavors:
Never play your sport more hours than your age. If you are 12 years old…then the accumulated hours of training and playing organized sport should never exceed 12 hours per week.
Work in a few days per week where you completely separate yourself from your sport and explore other areas of creativity and socialization.
Take a total of three weeks out of the year to not train at all…in anything. This can be spread out over the year.
Practice saying “no.” When teammates and coaches ask you to play on that tournament team this summer or do technical lessons over winter you can say “no.” It’s tempting to continue to work on developing ball skills, but that can/should be done in an unorganized manner during the off-season.
Key Takeaway
With the four sport science principle discussed here, I hope you can achieve your athletic goals. Of course, if you’re looking for fitness coaching to work with you in focusing on particular muscles, planning appropriate stressors, balancing your load, and helping to develop your body and mind for success, you know where to find me!
