Speed is an essential part of soccer.⚽ Players need to outrun the opposing team or make quick plays with the ball. But can someone learn to increase their speed? Absolutely!😀
There are several ways you can increase your speed as a soccer player. This week, Coach Mike Semenza discusses some effective tips to help you improve your speed on the field.
Running Technique 🏃
Improving your running technique is one of the fastest ways to increase your speed on the field. When you run, focus on landing on the balls of your feet and driving your knees forward. Keep your arms at a 90-degree angle and pump them back and forth. Not across your body. When you move your arms across your body you slow down your speed. Try to maintain an upright posture and not hunch over.
Sprint Intervals🥅
If you want to run faster, you have to practice running fast. Sprint intervals are short bursts of running. You do not need to run 100 sprints. Just 1-5 at your top speed. A great way to practice this is at the end of your team training, stand at the top of the 18-yard box and sprint as fast at you can toward the goal. Walk back to the top of the goal box and run again. Do not do more than 5.
Plyometrics📦
Incorporating plyometrics into your weekly training routine will help you develop more explosive movements. Box jumps or explosive squats can increase your speed and power. These exercises involve quick, explosive movements that mimic your movements on the soccer field.
Flexibility and Mobility🧘♂️
Stretch regularly to improve your range of motion and to help reduce the risk of injury. Focus on stretching your hip flexors, quads, hamstrings, and calves. These are the muscles used the most when running and sprinting. You should stretch at the end of every training session to help with muscle recovery. This is a great time to target the leg muscles to improve your flexibility and mobility.
There are numerous other ways to help you focus on increasing your speed. 🏃I strongly suggest consulting your coach or private trainer to help decide which speed activities are best suited for you. Do not go out and start lifting a bunch of weights 🏋️♂️assuming stronger muscles mean more speed. Heavier muscles may even slow you down.
This is why it is important to work with a coach who is familiar with speed training. Be patient and consistent with your speed training and you will see how quickly you can increase your speed on the field. 👍
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Article of the Week: Importance of Speed and Power in Elite Youth Soccer Depends on Maturation Status
Fascinating read on sprinting skills in U17 youth soccer players. This is an in-depth dive into the science behind analyzing the running speeds of youth soccer players and how age, maturation status, and speed training can alter running speeds. Tap here!
