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Speed & Agility

2016 Speed, Agility & Quickness Summer Program


June 7,9, 14,16, 21,23 28,30,

July 5,7,12,14,19,21

14 sessions total

$125, payment due by check on first night, checks payable to "South Jersey Elite Barons".


Tuckahoe Turf Farm-401 N Myrtle Street, Hammonton, NJ 


Rich Owens

75 Minutes

Limit 40 per group SJEB Players will have preference, any open spots will be given to players outside the club.


6:00pm - 7:15pm (U9 - U12 yrs old boys & girls)

7:15pm - 8:30 pm (U13 - 18 yrs old boys & girls)



The amount and intensity of running in the elite level of soccer has changed dramatically in the last 25 years. Twenty-five years ago, the average elite player ran 6-8 km per match. Today, top players cover 8-12 km in the same amount of time. Typically, a player spends 70-80% of a match in what is known as “recovery activities”: standing, walking, and jogging. Sprinting or high-speed running will account for only 5 –10% of the total amount of running, which takes place during a match. However, it is usually the quality of these sprints which will determine the outcome of the match.

The average sprint in a match is usually 5-10 meters, and approximately 50% of all sprints in a match are 10m. The implications are that fit soccer players will be constantly in the acceleration or deceleration phase throughout a match, since normally an elite athlete needs approximately 32m reaching maximal sprinting speed. The running pattern of top 100m sprinters found that the acceleration phase of a sprinter lasted from 0-32m, after which the sprinter would maintain top speed until the 80th meter of the race. At this point there was a slight drop off in the sprinter’s ability to maintain top speed. If this is to prove anything, it proves that playing soccer has very little to do with 100m sprinting, and more to do with the quality of a player’s acceleration over a 10 - 20m distance.

Each of the training sessions will be organized and planned around these parameters to help the athlete perform at their highest level.  Over the 8 week period there will be a progression of activities to safely help improve acceleration and maximal velocity, maintain velocity against the onset of fatigue, decrease reactive ability and reaction time, improve deceleration, enhance the ability to change direction, and improve coordination and dynamic balance of the athletes.

All sessions will start with a regimen of Dynamic Exercises designed to prepare the player for each conditioning session by increasing the muscle temperature and stimulating the nervous system which will result in greater power output for the athlete. The body of work for each training session will change  to include some or all of the following exercises:

  • Speed Endurance Drills
  • Sprinting Techniques
  • Speed and Agility Drills
  • Ladder Agility Drills for Quick Feet and Coordination
  • Plyometrics
  • Lower/Upper Body Weight and Core Exercises

​The training and conditioning sessions will end with a cool down period to allow the body to relax and return to a steady state of rest. Static stretching will be incorporated to decrease muscle tension, increase muscle relaxation and reduce muscle soreness.

The vision of a champion is someone bent over, drenched in sweat, to a point of exhaustion, when no one else is watching”-Anson Dorrance

Ladder Work

SAQ Training Tip

ALWAYS prepare for each speed training session with a thorough active warm-up(Dynamic stretching).

When do you focus on speed development? It should be at a time when your body is in a non-fatigued state. Therefore, plan your speed development emphasis at the start of the workout, following an easy workday or a day of complete rest.

Maximal strength and acceleration are closely related. Spend time developing maximal strength through traditional means like squatting and utilizing derivatives of Olympic lifting movements.

In a strength development program designed to improve speed, address postural needs first and foremost(core). Strength to stabilize the trunk is essential. It provides a strong pillar through which the limbs may transfer forces essential to improving sprint mechanics. 

Hip mobility is a key aspect of improving stride length and the ability to move laterally.

Always stress correct mechanics. Relate the mechanics to the specific movement of soccer. Emphasize correct mechanics without making yourself the robotic athlete. 

Optimum speed is the goal. Speed that you can use and control in the game. When you least expect it and are most fatigued, speed will be the deciding factor.

Speed is a motor task. You can learn to run faster through correct mechanics and situational awareness. Correct arm action is very important in sprinting. In acceleration, arm action helps with force application. In maximal speed, the arm plays more of a role in balance.

Vary speed training methods and intensity to avoid building a speed barrier.

Starting is extension of the ankle/knee/hip

Stopping is bending of the ankle/knee/hip




SJEB Speed & Agility Coach - Rich Owens

Richard Owens is an Assistant Coach at Philadelphia University with the Women Soccer Program as well as their Strength & Conditioning Coach. He has been assisting with SJEB running speed and agility programs and coaching the Elite and Developmental Futsal teams.

He attended Oakcrest High School, a 4 year starter in soccer, was an All County performer all 4 years, All Conference 3 years, and All South Jersey Group 3 for 2 years. He left Oakcrest with 8 school records that currently stand for the boys soccer team and was inducted into the Oakcrest Wall of Fame.

Owens played his collegiate career at Kean University where they won the school's only NCAA Division III Men's National Championship, earning honors on the All Tournament Team at the Drew Invitational and was inducted with his team into the Kean University Athletic Hall of Fame. 

Since Graduation he has coached several youth programs in Vermont and New Jersey, as well as at the collegiate level with Lyndon State College earning 4 playoff appearances. Last year he was the Assistant Women's soccer coach at Rosemont College. He started the very first high school boys soccer program at Atlantic County Institute of Technology with a winning record and a NJSIAA Group 2 Playoff game in it's first year as a Varsity Program. 

Rich is also an Exercise Physiologist and has been coaching student athletes specifically for their sport for over 2 decades. As an Exercise Physiologist for AtlantiCare, Rich has a bachelors degree in Exercise Science with a concentration that specializes  in Cardiovascular Science. He has had numerous certifications working with athletes including nutrition and Strength and Conditioning. He was published in the "SJ Health Source" and did television commercials for the Metabolic Lab. He VO2 tested athletes from a variety of sports and wrote specific programs to achieve peak performance. He has worked with student athletes from top ranked NCAA Division 1 soccer teams to elite youth players specializing in individual and group training for speed and agility, strength programs, and cardiovascular fitness.

Rich is a member of US Club Soccer, National Soccer Coaches Association of America, holding a NSCAA and NFHS Coaching License.

He resides in Mays Landing, NJ with wife Connie and 2 kids, Connor and Erin.