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