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Soccer has always been a game of finite skills. The slightest angle of a foot can be difference between jubilation and agony. Back of the net of back of the arena. So one might think that the more simple elements of the game can be taken for granted, especially for a professional. However, this season, Rockers players are learning that every element of their game can be improved. From running to jumping, starting to stopping, their new found friends, Frank Cona shown them the way to properly train for the greatest possible speed, agility and quickness.

"What I do is based on the latest training technology in sports science," Cona explains. "I develop some of the techniques, and use techniques I have found through my experience with my athletes, that bring the best results."

Cona founded Sports Speed Advantage in 1992, and started taking his one-man show to various High Schools in the metro-Detroit area, spreading his philosophy, and more importantly his techniques, to athletes in all sports.

"No matter what skill is honed," Cona states, "the movement must be biomechanically correct and efficient or the success of the skill will be limited."

Cona started his company straight out of college because he thought there was a need for speed, agility and quickness training. "Athletes trying to get to the next level could not do that with weight training alone," Cona says. "This type of training is beneficial because it teaches proper biomechanics, not only for straight ahead movement, but in all directions."

Rockers' Head Coach, Drago, obviously agreed with Cona, and that is why he brought him aboard to work with the team during training camp. "Professional soccer players never used to have training like this," says Drago. "I learned a lot from Arnie Kander (Detroit Pistons Strength and Conditioning Coach) when I was with the Neon (1995-96). He is one of the pioneers for this kind of program. So when Frank came on the scene with the same training ideas, I definitely wanted to work with him.

If Kander was a pioneer then the Rockers are pioneers in their own right. "No other team in the league is doing this type of stuff," midfielder Adam Bruckner boasted. "I know guys on other teams, and their tests are not as hard as these."

THE CURRICULUM

Those tests that Bruckner refers to are not the normal 40-yard dashes, or bench-presses. He is talking about Harness training, Ladder exercises, and agility training courses.

Even the morning warmup exercises are unusual and productive. "First we engage in dynamic flexibility drills, like backward external hip rotation," says Cona. "This part of our training session is used to warm up muscles and get used to movements that will be used in competition." Defender Matt Knowles agrees that the new warmup exercises are beneficial, "It helps me with the soreness in the morning - more than normal stretches. When you warm up, you are pumping your arms as you run, and getting them fit as well. Your upper body has to be as fit as your lower."

The warmup period, often includes anywhere from four to eight sets of one minute sprints, and after that, the real work begins.

"The cord drill is my favorite thing," Bruckner says, "it absolutely guts you." Cona has a more technical explanation of how the Harness training benefits the players. As one player sprints forward, wearing a harness with elastic cords attached, his partner jogs behind him pulling on the cords to give strong resistance. "The Harness training is designed to develop force off the ground and proper running technique," Cona clarifies. Not one to waste any time or energy, he makes sure the players get the most out of each repetition. "Eyes up! Eyes up!," he would demand as the players grimace with effort.

Next come the ladder drills, consisting of upwards of 10 different drills that increase foot quickness and neuromuscular development. "They help the brain teach the muscles what they are supposed to do," Cona says. Specifically, the players run between the "rungs" of a vinyl ladder laid on the ground. The drills vary from two steps in each gap, to stepping in the gaps and out to the side, or even running backwards. The ballet-like routines not only entertain the players who are watching their teammates, struggle to tip-toe through the ladder, but they also prepare the players for the coup-de-grace of the workouts, agility training.

"The best philosophy on how to play defense may be understood in practice, but if a player doesn't possess the quickness to execute it, it is merely thought of as a lack of execution." Cona explained. "In reality, the problem is lack of quickness, lateral movement, change of direction, and the ability, not only to accelerate, but to decelerate as well."

Enter agility training, in which players run through a course forcing them to sprint forward, touch a cone, sprint backward, touch a cone, then shuffle side to side, touch a cone etc. The 20-25 second course is important because it obviously takes physical effort, and, it also teaches mental movements that are specific to the indoor game. Cona talked about the positives of agility training. "Because this is a controlled environment, we are able to teach proper positioning of angles of the knee and hip which will enable the players to cut and change direction, more confidently and effectively."

Mental and physical body control is the most basic example of the confidence that Drago is working to instill in his team this season. "You have to focus and concentrate on the drills that Frank runs," Drago asserts. "You have to be mentally ready to be physically ready" Drago asserts.

After the most strenuous workout to date, one player genuinely approached Cona and said, "Nice to meet you Frank, see ya' next year." If his training regiment helps the Rockers get closer to the Championship palace, you can bet that Drago will be more than happy to let Frank come and visit next season. And many other NPSL teams will be knocking on his door. To find out more about Frank Cona and his training programs.