Football (football or soccer in English) requires endurance and speed. You don't have to be able to run as fast as Usain Bolt (the world sprint champion) to be successful, but the ability to run fast does have to be practiced. To be successful, you'll also need to increase your mental speed, including sensitivity to anticipation and the ability to quickly change techniques and movements. Show your best on the court by improving your speed and agility in running, ball control and reaction time.
Step
Part 1 of 3: Building Speed
Step 1. Do sprint exercises to increase your maximum speed
Practicing to reach high speeds over short distances can increase top speed. Sprint practice is a great way to get there.
- Run at a top speed of 20 to 30 meters.
- Make sure your arms are relaxed and rocking smoothly during the exercise. Keep your arms close to your body.
- Focus on making your steps smooth and regular, with your knees raised high.
- Keep your head relaxed in a natural position.
- Go for a slow jog or walk back to the starting point when you're done sprinting.
- Do this exercise for 2 to 4 repetitions.
Step 2. Perform acceleration exercises
The ability to run fast is important in soccer, and often more important than a high maximum speed. Acceleration training allows you to reach high speeds and stop running more efficiently. This exercise can also help you incorporate speed training into your other workout routines. How to do a simple acceleration exercise:
- Do a 10 meter jog.
- Do a 10 meter sprint.
- Do a jog back as far as 10 meters.
- Do the sprint back as far as 10 meters.
- Take a break while walking 5 meters.
- Walk back to the starting point.
Step 3. Use a speed ladder (a kind of ladder to train speed and agility)
Exercise using a speed ladder can increase speed, as well as agility, balance, and coordination in the lower body. This horizontally stretched device requires you to alternate legs along a row of steps as you run across them. To increase speed, do the exercise with the ladder with a stopwatch on it, and practice to improve the best time.
You can buy a speed ladder at a sports store
Step 4. Try doing interval training
To apply speed on the field effectively, get in the habit of using bursts of speed interspersed with other moves. To achieve this, do interval training for 30 minutes. Do light jogging (5 to 10 minutes) interspersed with short bursts of vigorous exercise, such as:
- Sprint
- Running up stairs or hills
- Speed ladder training
- Using the ball combined with the exercise above
Part 2 of 3: Increasing Agility
Step 1. Perform exercises to increase reaction speed
Being a fast player on the field is not just being able to run fast. It also includes the ability to change movement, speed, or technique quickly and frequently. To improve reaction speed, practice when a friend or coach yells (or preferably a visual cue) at you to change practice. Respond as quickly as possible. Try to include a combination of the following exercises:
- Change direction quickly when running
- Doing sprints when ordered
- Playing "Red Light Green Light" (a game that adopts a traffic light)
Step 2. Spread the joints
To speed up your run, you'll need to spread out and use your knees, hips, and ankles. When running or doing other exercises, focus on taking long, regular, extended strides. Increasing your stride range and stretching your muscles can increase your speed.
Step 3. Do the exercise with the ball
When you train to increase your speed on the court, don't neglect your ability to control the ball. Remember that soccer is a sport that focuses on moving the lower body to make contact with the ball and the ground. In order for you to be not only fast in running, but also fast in controlling the ball, you must train your agility.
- Dribbling at any time, using all parts of the foot (inside, outside, bottom and top).
- Do a dribble exercise (dribbling the ball) by kicking the ball slowly forward, then running after it.
- Practice changing direction quickly while dribbling and doing quick dribbling. You can also do this while trying to avoid other players to practice dribbling quickly in an attempt to outwit your opponent.
- Do a lateral ball drop exercise. Ask a coach or friend to hold the ball at shoulder height, 5 meters away from you. When your coach/friend drops the ball, try to reach and control it before it bounces a second time.
Part 3 of 3: Running an Exercise Routine
Step 1. Warm up
Do some stretches and short exercises to warm up before you start your speed workout. It is useful for preparing the body and mind. You can get injured if you don't warm up properly.
Step 2. Do speed training first
The first thing you should do after warming up is speed training. Since speed training requires a lot of strength and power, do this exercise while you are still fresh. Otherwise, you may not be able to reach and push your potential speed.
Step 3. Do plyometric exercises and lift weights
Speed training in soccer focuses on building strength and endurance. In addition to doing exercises that aim to increase speed, try doing plyometric exercises (high-intensity exercises to accelerate muscle development and endurance) and weight training, for example:
- Jump
- Squat
- Burpees (exercises that involve the whole body)
- Bench press (chest exercise)
- Elevator
- Leg curl
Step 4. Take time to rest
Speed training is a huge drain on strength. You should take one day to rest between each training session. If you do speed training when your body is tired or sore, you will not succeed and risk injury.
Step 5. Focus on technique, then speed
Speed won't do you any good if you're doing the wrong exercises or technique. Make sure you have a basic knowledge and good practice of soccer skills before trying to increase your speed. Focus on doing something right, then practice so you can do it faster.
Tips
- Take good care of your overall body condition while you're working on increasing your speed. Some things you can do include eating well and keeping your body hydrated.
- Don't train for speed at a young age. Wait about 12 to 18 months after you reach Peak Height Velocity (PHV), which sometimes occurs in the early teens (girls usually occur earlier than boys).
