| When it comes to increasing the speed of a soccer | | | | Approximately one to two seconds after they have |
| player, there are 5 drills or exercises that a soccer | | | | reached third gear they are given a go command to |
| player can learn and do which will make them faster | | | | go. |
| immediately. One of the more common mistakes | | | | With their arms pumping quickly, in order for them to |
| soccer players make when it comes to exploding to | | | | go, they need to have their legs catch up to their arms |
| the ball is covered here! | | | | so to speak. By doing this, the soccer player is working |
| Exploding to the ball or accelerating to the ball is key | | | | on pure acceleration from a stopped position. This |
| for all soccer players. If they can consistently get to | | | | quick arm drive forces the legs to play catch up which |
| the ball faster than their opponent, success on the field | | | | in turn generates tremendous power and speed. |
| is theirs for the taking. | | | | Players should do between 8-10 repetitions over a 10 - |
| These 5 drills or exercises will make a soccer player | | | | 15 yard area. |
| faster and increase their speed almost overnight. | | | | Fast Feet: With this drill, the player is up on the front |
| One of the most common mistakes soccer players | | | | part of the their feet and moving their arms in a third |
| make when accelerating is that they are standing too | | | | gear fashion (like the drill above). This time however, |
| tall or too upright. They must drop their hips and be in a | | | | they take very quick but little steps forward. These |
| forward lean position to accelerate. The forward lean | | | | little steps are about 4-6 inches long. The players |
| puts the players feet slightly behind their hips and | | | | should go in fast feet mode for 5 yards. This drill |
| forces the player to explode from and land on the | | | | enforces and continues to teach the players body to |
| front part of their foot when running. | | | | move their arms faster thus making their legs go |
| Falling Start: Here the soccer player starts in a | | | | faster too! Players should do 4 - 6 repetitions of this |
| stationary position. They have their feet in an athletic | | | | drill. |
| stance (about shoulder width apart). They have their | | | | Fast Feet into High Knees: For the first 5 yards, the |
| hands open and relaxed, their arms are at 90 degree | | | | player does the fast feet training drill, once they get to |
| angles and are in front of them. They go up on the | | | | this 5 yard mark they start to raise their knees up, still |
| front part of their feet and fall forward. At the last | | | | maintaining a forward lean and also trying to maintain |
| second, they thrust one of their feet out in front of | | | | fast feet. As they do this their stride length will open up |
| them. They should be landing on the front part of this | | | | naturally. Once they get to the 2nd 5 yard mark, they |
| foot. If they thrust out their left foot first, their left arm | | | | should look to run another 10 - 15 yards as fast as |
| (staying in that 90 degree angle) drives backwards | | | | they can, again trying to maintain a forward lean along |
| and their right hand drives upward and out (opposite | | | | with higher knee lift and fast pumping arms. A soccer |
| arm/opposite leg). By creating that forward lean, with | | | | player should do between 6 - 8 repetitions of this drill. |
| the players feet behind their hips, now forces the arms | | | | Forward Broad Jump to a Rolling Start: Here the |
| to pump faster in order to move their legs faster so | | | | soccer player jumps up and out in a (broad jump |
| that the player doesn't fall over. | | | | format) landing softly on the front part of their feet |
| This in essence forces and teaches the body how to | | | | with their knees bent and hips dropped down. From |
| accelerate quickly and explosively. Have the player | | | | this position, they roll forward (similar to the falling start) |
| practice these falling starts over a 10 - 15 yard | | | | and quickly pump their arms forcing quick leg turnover |
| acceleration area. Players should do between 8-10 | | | | as well. This jump with a rolling start helps create lower |
| repetitions. | | | | body power for the soccer player (through the jump |
| 1-2-3 Gears: Here the soccer player starts in a | | | | and land) and also works on the acceleration |
| stationary position. They have their feet in an athletic | | | | technique. Players should 8-10 repetitions over a 10 - 15 |
| stance (about shoulder width apart). They have their | | | | yard acceleration area. |
| hands open and relaxed, their arms are at a 90 | | | | These 5 exercises will help all soccer players gain |
| degree angle and in front of them (just like in the Falling | | | | speed and get faster immediately. Remember, speed |
| Start Drill). | | | | is a skill that can be taught (these 5 exercises) but |
| Now they start driving their arms forward and | | | | more importantly learned. Once a soccer player learns |
| backward. First gear is real easy, second gear they | | | | these skills, they will become faster and more |
| pick up the pace and third gear they are pumping their | | | | explosive out on the soccer field. |
| arms as fast as they can (still maintaining good form). | | | | Have a great day! |