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Olivia Mace

Dean Leonard

English 1201.511

15 March 2020

How is Soccer Speed Related to More Than Just a Gene?

Athletes every day are told they are not fast enough. This is especially true of soccer

players at the Divison 1 level seeking playing time. Some players will never get that talk due to

their profitable genetics. Thus, how do one's genes play a role in quickness, and how does one

become faster if they were not already naturally given that advantage? In other words, how is

soccer speed related to more than just a gene? This question came into mind when talking to

collegiate coaches during my recruiting process about the "next level." Since I committed a few

weeks ago and understand the difference between high school fast and Division 1 fast, I would

like to increase my speed to make my transition to the next level easier, which is why I chose my

topic.

Genetics can play a role in how fast one can be, speed, but does not influence how fast

one can get up to speed, acceleration as significantly. The common idea behind genetics and

quickness deals with the gene ACTN3. This gene is primarily responsible for a person's fastness

and power production. ACTN3's different genotypes are proven to affect endurance or sprint and

power capacity depending on which alleles one is given. Differences in these genotypes show

when the muscles are adapting from fast-twitch to slow-twitch or, in other words, going from a

sprinting pace to a more long-distance. This conception is exemplified by the study, "Effect of

ACTN3 Gene on Strength and Endurance in Soccer Players." The study's purpose was to focus
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on the strength/power, endurance, and sprint aspects to "compare the performance capacity of

soccer players with different genotype groups of ACTN3 (XX, RX, and RR)" (Pimenta 1). Even

though their results were more targeted towards professional soccer coaches, the study proved

that people with R alleles have enhanced improvements in strength, protection from eccentric

training-induced muscle damage, sports injury, and sprint capacity.

The key points regarding how to increase one's speed if one genetically were not or were

provided with quickness are weightlifting, plyometrics, and sprint training. A soccer player's

ability to exert force while accelerating will help one reach their maximal velocity or speed

earlier (Yildiz 3). So, how does one produce a substantial amount of force? The ability of

acceleration benefits from the potential result of maximal strength training. This maximal

strength training is known as hyperplasia as it increases the number of muscle fibers during

high-intensity activities to ensure a more demanding workout. Strength training, especially in the

gluteal region, has proven to quicken the stretch-shortening cycle, which makes strides faster and

more intense (Stack.com 1).

Plyometric training increases strength and explosiveness by consisting of physical

exercises in which muscles exert their maximum force during quick intervals to improve

dynamic performances (Wang 1). In the review, "Effects of Plyometric Training on Soccer

Players," the goal was to determine the effects of plyometric training on soccer players

considering their gender and age. Associating with universities, Ying-Chun Wang and his partner

Na Zhang reliably concluded that plyometrics demonstrated a strong ability "to transfer and

improve specific cardiovascular and neuromuscular fitness... [as well as] an increase in VO2

max, maximal strength, sprinting speed, solid kick, endurance, agility, particular soccer player
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skills and vertical jump ability in male and female individuals at any age, whether recreational or

professional athletes" (Wang 3). This study was provided for coaches and trainers; however, its

findings fit in the context needed for this review.

Multiple sources like "Multi-Directional Sprint Training Improves" argue that

multi-direction sprint training does "improve change of direction (COD) speed and reactive

agility in young highly-trained soccer players" (Born 1). Born's study involved two types of

multi-directional sprint training, which showed this side of the argument: repeated sprints with

random COD movements in response to a visual stimulus and repeated shuttle sprints with

predefined 180 degree COD movements. While this was established, other inquiries such as

Locturco's suggest that sprinting does not help the individual; rather, it could keep forming bad

habits and could promote potential injury. Locturco plainly states that "the use of jump squats

could be a safe strategy for increasing speed ability in soccer players, without the inherent risks

involved in maximal sprint training (e.g., hamstring injuries)" (Locturco 10). Both claims come

from observations of their studies as well as from similar studies Locturco and Born utilized or

read. Both sources also use credible evidence and seem to be reliable; however, their purposes in

conducting these studies are comparable. For Born's article, the aim was "to evaluate the effect of

a repeated sprint training with multi-directional change-of-direction (COD) movements

(RSmulti) compared to repeated shuttle sprints (RSS) on variables related to COD speed and

reactive agility" (Born 1). For Locturco's study, the goal was "to test the effects of training using

the jump squat (JS) or Olympic push-press (OPP) exercises at the OPL[optimum power

load]...on speed-power related abilities in high-level under-20 soccer players"(Locturco 1). Their

claims do not seem to affect by their purposes. Although both of these sources have good
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argument points, if one implemented both of these strategies without overdoing the athlete, it

would further advance their fastness.

Because of the various factors, it is hard to know which methodology will help soccer

players improve their quickness the most, making it impossible to test. When arguments

concerning the human body transpire, multiple misconceptions can occur. This phenomenon can

form from various body types reacting differently, personal opinion, or more. Common

misunderstandings revolving around running and improving speed, especially when it comes to

soccer, is that enhancing sprint speed only means doing running drills.

Although running exercises are essential in improving speed, some factors need to come

into place to make your muscles stronger all around for movements like a change of direction.

This muscle strength improvement comes from factors like weightlifting, plyometric exercises,

and dynamic stretching techniques. The study, "The Relationship between Start Speed," goes

into further depth about how "the ability of start speed, acceleration and speed are affected by

various factors" (Yildiz 4). Although the study aimed to examine the relationship among start

speed, acceleration, and speed performance, at the end of their research, they informed the

intended audience, curious individuals about improving running speed such as coaches, players,

or trainers, of possible ways to improve these running abilities. The methodology "to gain the

capabilities of the athletes [are] exercises that require vertical force production such as, Olympic

weightlifting and essential movement pattern including exercises squat, deadlift, improving ankle

ROM[range of motion] and plyometric exercises...will shorten the time of stretching-shortening

cycle" which ultimately means one's running stride (Yildiz 4). Improving one's running stride

means improving one's speed or time trial. This source uses credible evidence and seems to be
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reliable with the education necessary to perform this study. Therefore, utilizing these implements

will help one run faster and benefit him or her in the game of soccer long term.

Utilizing this information, possible answers to the question 'how is soccer speed related

to more than just a gene?' includes genetics, plyometrics, weightlifting, and running training.

Genetics gives an advantage to some athletes, but overall, it can be overcome with necessary

measures. A measure frequently used is plyometrics, which helps build that lower intensity

reactive nature and stiffness in the lower legs. An example of this would be watching a

professional soccer player run versus a nine-year-old run. Specifically, watch their heels when

they move on the pitch. The nine-year-old will most likely tend to dip their ankle way down

whenever he or she drives. This movement is like running with a flat tire. To improve this, which

will improve speed, one needs to add stiffness or imply plyometrics into one's workout.

Weightlifting follows with needing the strength in one's body to be able to propel them and turn

force into power. For instance, every stride one takes from the intensity of pushing off the earth

impels one further, giving oneself more energy. Thus, more power from the push-off means

more speed. The final is running training. The previous methods would do no good if one's form,

aerobic capacity, and more benefits from running are non-existent. Some other possible answers

that need further researching include ankle range of motion exercises, vertical versus horizontal

plyometric jumps, and whether endurance running or sprint running is more beneficial for

improving speed long term.

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Work Cited

Born, Dennis-Peter, Zinner, Christopher, Düking, Peter and Sperlich, Billy. “Multi-Directional

Sprint Training Improves Change-Of-Direction Speed and Reactive Agility in Young

Highly Trained Soccer Players.” ​Journal of Sports Science and Medicine,​ no. 2, 2016, p.

314. ​EBSCOhost​,

search.ebscohost.com/login.aspx?direct=true&db=edsdoj&AN=edsdoj.65a5a5d752a0424

a83a2786cf659e2f7&site=ehost-live.

Loturco, Irineu et al. “Improving Sprint Performance in Soccer: Effectiveness of Jump Squat and

Olympic Push Press Exercises.” ​PloS one​ vol. 11,4 e0153958. 21 Apr. 2016,

doi:10.1371/journal.pone.0153958

Pimenta, Eduardo M., et al. “Effect of Actn3 Gene on Strength and Endurance in Soccer

Players.” ​Journal of Strength & Conditioning Research​, vol. 27, no. 12, Dec. 2013, pp.

3286–3292. ​EBSCOhost​, doi:10.1519/JSC.0b013e3182915e66.

Wang, Ying-Chun, and Zhang, Na. “Effects of Plyometric Training on Soccer Players

(Review).” ​Experimental & Therapeutic Medicine,​ vol. 12, no. 2, Aug. 2016, pp.

550–554. ​EBSCOhost​, doi:10.3892/etm.2016.3419.

Yildiz, Suat, et al. “The Relationship between Start Speed, Acceleration and Speed Performances

in Soccer.” Universal Journal of Educational Research, vol. 6, no. 8, Jan. 2018, pp.

1697–1700. EBSCOhost,

search.ebscohost.com/login.aspx?direct=true&db=eric&AN=EJ1187430&site=ehost-live