Physical Trainer Javier Cadenas

How To Improve SPEED⁉️


What are the KEY points?


1️⃣ PROGRESSION ➡️ The principle of progressive overload is very important here. Every block progresses week by week, load and intensity increases.

2️⃣ PERIODIZATION ➡️ We need to respect the blocks, starting with maximal strength, plyometrics and then sprints to be able to tolerate the trainings and avoid injuries!

3️⃣ CALENDAR ➡️ Having game on Saturday we cannot perform maximal sprints the previous day. Every training session needs to be performed according to your calendar!

Each Block is crucial for improving speed⚡️

Maximal strength for becoming stronger and tolerate the load and intensity in your sessions,

Plyometrics for improving your SSC and become more reactive and explosive,

Weighlifting for transfering maximal strength into power,

Core exercises for improving posture, protecting the spine, and building functional strength balance within your upper and lower body,

Speed work because without speed training is difficult to improve, we need to put all work made in the gym in to practice!

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What are the most important recovery strategies in football⁉️⚽️


1️⃣ To be properly hydrated and making the right food choices are key for a short-term recovery, and that's why it is crucial for all athletes.

2️⃣ Recovery days should be "active", lying down on a couch all day will not help you to have a quality recovery. Recover smart having light sessions of jogging or cycling for optimizing muscular oxygenation.

3️⃣ Cold exposure is crucial for a rapid muscle recovery especially right after intense trainings and/or games. There is not evidence for a standarized period of time, but 2 to 5 min should work.

4️⃣ Contrast therapy is another recovery strategy for optimizing a quick muscle recovery for helping to reduce muscle stiffness.

5️⃣ Sleep quality is one of the most important long-term recovery strategies. To sleep anytime doesn't work, evidence indicates that optimal bedtime ranges between 10 and 11pm.



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Any thoughts or comments⁉️


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Plyometrics is a training method which has already been widely applied for coaches and practitioners in many different sports such as football⚽️


Periodization is key if we want to get the best of it, enhancing strength, power and speed performance as well as for injury prevention✅️


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Any thoughts or comments⁉️

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My thoughts from the book: "The Exercising Female". 👇👇

My Video Report - Female Exercise Physiology Talking about the book: "The Exercising Female". If you want to know more about female exercise physiology I really recommend you this book. Very interesting...

TEAM SPIRIT🦊❣️


Last two games of the series to try to keep fighting for the promotion, let's show up all the hard work done this season💪⚽️


Proud of this team, let's keep it up, the best is yet to come🙏

We keep strong at home, 4 out of 4 wins🔥

Let's start being strong far from home as well💪

Let's keep it, Vamos JJK 🦊⚽️

Mikko Kalavainen 📸