Fast soccer players can be fast in so many different ways. They can have pure speed, like Nicolas Anelka of Chelsea, or have speed with the ball at their feet, like Theo Walcott of Arsenal. Or they can possess the most valuable speed of all: change of pace, or acceleration, as demonstrated by Lionel Messi of Barcelona. Acceleration is key, writes Spanish pro coach Laureano Ruiz in "Soccer Secrets to Success." It's most valuable to improve your acceleration over short distances. "During a game a player often has to twist, turn and change direction," Ruiz writes, so straight-line speed is not so important for soccer as in other sports.
Step 1
Warm up by jogging 20 yards and back, followed by skipping and running the same distance.
Step 2
Practice the lean-fall-go drill, recommends Greg Gatz in "Complete Conditioning for Soccer." Stand with your feet together and arms relaxed. Raise your heels in a calf raise and begin to fall forward by bending at the ankle. When you are almost about to fall over, step ahead, keeping your body at about a 45-degree angle to the ground. Begin by walking ahead and progress to a full-speed takeoff.
Step 3
Stand still and swing your arms as far forward and back as you can to practice the correct motion for sprinting. Rotate through your shoulders for greater power. Bend your elbows and make shorter swings from the chin to the hip pocket. Keep your elbows at a 90-degree angle and swing your arms down violently to create explosive power. Your goal is to feel movement through the shoulders, Gatz states.
Step 4
Stand in front of a wall to practice the stationary leg-drive wall drill and increase your leg power. Extend your hands to support your body in a leaning position. Raise one knee to waist level with your foot flexed, and raise the heel of the plant foot. Drive the higher leg into the ground forcefully and bring the opposite knee to waist level. Hold each position for several seconds. If you are on the practice field, practice the leg drive by facing a teammate and placing your hands on his shoulders.
Step 5
Set up four cones staggered along a 60- to 100-yard running area to practice S-curve runs. Accelerate forward and weave in and out of the cones at full speed. Lean into every curve and explode out of it, to simulate making an overlapping run when attacking the goal, Gatz advises.
Things You'll Need
- Practice cones
Member Comments