How to Get Faster for Soccer
Do sprint drills to raise your maximum speed.Training to reach high speeds within relatively short distances can increase your top speed., Do acceleration drills.The ability to accelerate quickly is critical in soccer, and often more important than...
Step-by-Step Guide
-
Step 1: Do sprint drills to raise your maximum speed.Training to reach high speeds within relatively short distances can increase your top speed.
Sprint drills are an easy way to accomplish this.
Run at top speed for 20-30 meters.
Make sure that your arm action is smooth and relaxed during the exercise.
Keep your arms close to your body.Focus on making smooth, even strides, with your knees high.
Keep your head relaxed and in a natural position.
Slow jog or walk back to your starting point when finished with the sprint.
Do 2-4 repetitions of this drill. -
Step 2: Do acceleration drills.The ability to accelerate quickly is critical in soccer
Acceleration drills will make you build up to and come down from high speeds more efficiently.
This type of exercise also helps you work high speeds into other routines.
To do a simple acceleration drill:
Jog for 10 yards.
Sprint for 10 yards.
Shift back to jogging for 10 more yards.
Shift back to sprinting for 10 more yards.
Breakdown in 5 yards.
Walk back to your starting point. , This horizontal tool requires you to alternate your feet across successive rungs as you run.
To improve your speed, train with the ladder while using a stopwatch, and work on improving your best time.
Speed ladders are available at many athletic supply stores. , To accomplish this, do 30 minutes of interval training.
Alternate light jogging (5-10 min) with short bursts of more powerful exercises, such as:
Sprints Running stairs or hills Ladder drills Using a ball in combination with any of the above , To improve your reaction speed, practice while a coach or friend calls (or better, uses a visual signal) for you to change your exercise.
Respond as quickly as possible.
Try incorporating a combination of exercises like:
Changing direction rapidly when running Sprinting on command Playing “Red Light Green Light” , To accelerate, you will have to extend and use your hip, knees, and ankles.When running or doing other exercises, focus on making long, even strides that stretch out.
Increasing your stride length and muscle output in this way will boost your speed. , While training to increase your speed at moving across the field, do not neglect your control of the ball.
Remember that soccer is primarily a sport where the player’s lower body moves in contact with the ground and ball.
To be not only fast, but fast and in control of the ball, you must work on your agility.
Dribble at every opportunity, using all parts of your foot (outside, inside, top, and bottom).Do speed dribbling exercises by kicking the ball slightly forward and running after it.
Practice changing direction quickly while dribbling and doing speed dribbling exercises.
You can also do this while attempting to evade another player in order to practice using quick dribbles as a way to beat opponents.
Do lateral ball drop exercises.
Have a coach or partner hold a ball at shoulder height, 5 meters away from you.
When your coach/partner drops the ball, attempt to reach and control the ball before it bounces a second time. , Always do stretches and short exercises to warm up before beginning a speed training session.This will prepare your mind and body.
If you do not properly warm up, you risk injuring yourself. , Since it utilizes great power and force, you should do speed exercises while you are still fresh.
Otherwise, you might not be able to reach and push your speed potential. , In addition to exercises that aim to improve your time, try doing plyometric (explosive) exercises and weight training, such as:
Jumps Squats Burpees Bench press Lifts Leg curls , It is very important that you take a day to rest between practice sessions.
If you try to train for speed while you are sore or fatigued, you will be unsuccessful and risk injuring yourself. , Make sure that you have a fundamental knowledge of and good practice with soccer skills before attempting to increase your speed.
Focus on doing things the right way, then on becoming faster at them. -
Step 3: and often more important than a high maximum speed.
-
Step 4: Use a speed ladder.Training with a speed ladder will increase your speed
-
Step 5: lower body agility
-
Step 6: balance
-
Step 7: and coordination.
-
Step 8: Try interval training.To use speed effectively on the field
-
Step 9: you will have to get used to using bursts of speed interspersed within other movements.
-
Step 10: Train to improve reaction speed.Being fast on the field isn’t just about running speed—it’s also about your ability to change your movement
-
Step 11: or technique quickly and frequently.
-
Step 12: Extend your joints.
-
Step 13: Practice ball exercises.
-
Step 14: Warm up.
-
Step 15: Do speed training first.Speed training should be the first part of a practice session (after warm ups).
-
Step 16: Do both plyometric and weight lifting exercises.Speed training in soccer focuses on building strength and endurance.
-
Step 17: Take a rest day.Speed training takes a lot out of you.
-
Step 18: Focus on technique
-
Step 19: then speed.It is no use building up speed when you are doing a technique or exercise wrong.
Detailed Guide
Sprint drills are an easy way to accomplish this.
Run at top speed for 20-30 meters.
Make sure that your arm action is smooth and relaxed during the exercise.
Keep your arms close to your body.Focus on making smooth, even strides, with your knees high.
Keep your head relaxed and in a natural position.
Slow jog or walk back to your starting point when finished with the sprint.
Do 2-4 repetitions of this drill.
Acceleration drills will make you build up to and come down from high speeds more efficiently.
This type of exercise also helps you work high speeds into other routines.
To do a simple acceleration drill:
Jog for 10 yards.
Sprint for 10 yards.
Shift back to jogging for 10 more yards.
Shift back to sprinting for 10 more yards.
Breakdown in 5 yards.
Walk back to your starting point. , This horizontal tool requires you to alternate your feet across successive rungs as you run.
To improve your speed, train with the ladder while using a stopwatch, and work on improving your best time.
Speed ladders are available at many athletic supply stores. , To accomplish this, do 30 minutes of interval training.
Alternate light jogging (5-10 min) with short bursts of more powerful exercises, such as:
Sprints Running stairs or hills Ladder drills Using a ball in combination with any of the above , To improve your reaction speed, practice while a coach or friend calls (or better, uses a visual signal) for you to change your exercise.
Respond as quickly as possible.
Try incorporating a combination of exercises like:
Changing direction rapidly when running Sprinting on command Playing “Red Light Green Light” , To accelerate, you will have to extend and use your hip, knees, and ankles.When running or doing other exercises, focus on making long, even strides that stretch out.
Increasing your stride length and muscle output in this way will boost your speed. , While training to increase your speed at moving across the field, do not neglect your control of the ball.
Remember that soccer is primarily a sport where the player’s lower body moves in contact with the ground and ball.
To be not only fast, but fast and in control of the ball, you must work on your agility.
Dribble at every opportunity, using all parts of your foot (outside, inside, top, and bottom).Do speed dribbling exercises by kicking the ball slightly forward and running after it.
Practice changing direction quickly while dribbling and doing speed dribbling exercises.
You can also do this while attempting to evade another player in order to practice using quick dribbles as a way to beat opponents.
Do lateral ball drop exercises.
Have a coach or partner hold a ball at shoulder height, 5 meters away from you.
When your coach/partner drops the ball, attempt to reach and control the ball before it bounces a second time. , Always do stretches and short exercises to warm up before beginning a speed training session.This will prepare your mind and body.
If you do not properly warm up, you risk injuring yourself. , Since it utilizes great power and force, you should do speed exercises while you are still fresh.
Otherwise, you might not be able to reach and push your speed potential. , In addition to exercises that aim to improve your time, try doing plyometric (explosive) exercises and weight training, such as:
Jumps Squats Burpees Bench press Lifts Leg curls , It is very important that you take a day to rest between practice sessions.
If you try to train for speed while you are sore or fatigued, you will be unsuccessful and risk injuring yourself. , Make sure that you have a fundamental knowledge of and good practice with soccer skills before attempting to increase your speed.
Focus on doing things the right way, then on becoming faster at them.
About the Author
Theresa Morgan
Creates helpful guides on hobbies to inspire and educate readers.
Rate This Guide
How helpful was this guide? Click to rate: