The ability to run faster requires an increase in your ability to accelerate to reach maximum velocity. Your maximum velocity is your top speed, and contrary to what might seem logical, you should relax and focus on maintaining that velocity once you reach it, according to an article by speed training specialist and coach Patrick Beith, CSCS, entitled "Soccer Speed Training" on Soccer-Training-Info.com. Drills such as med ball starts and ball drops increase an athlete's acceleration, and the Fly 20 will work on running at maximum velocity.
Med Ball Starts
Med ball starts promote explosive power off the line, according to an article entitled "Running Drills for Acceleration" on Athletesacceleration.com. This drill will improve the efficiency and speed of the beginning of your acceleration. Stand with your feet shoulder-width apart and hold a medicine ball in front of your chest. Your elbows are bent and your hands are holding the ball between them. Press your arms straight forward to throw the medicine ball as far as you can. This motion is called a chest pass. Sprint forward 15 yards as soon as you let go of the ball to use the momentum of the throw to accelerate your body forward into the run.
Ball Drop
The ball drop drill combines forward acceleration training with response training. The faster your brain can respond to your command to run, the faster you will take off. Have a friend or coach hold a tennis ball and stand approximately 10 feet in front of you. Choose a hard surface like cement for this drill. Ask your friend to extend his arm straight in front of him at shoulder height and to drop the ball when he wishes. Watch his hand. As soon as the ball is released, sprint forward and try to catch it before it bounces twice. Move your starting point closer than 10 feet if you cannot catch the ball before the second bounce. Move back a foot or two at a time once you are able to complete the drill by catching the ball in time.
Fly 20s
The Fly 20s combines an acceleration period, maximum velocity period, and deceleration period. Place three cones in line spaced 15, 35 and 55 yards from a starting point. Sprint as fast as you can, leaning forward as you run, until you reach the first cone. Relax, stand upright, and maintain your speed until you reach the second cone. Decelerate your speed and stop by the time you reach the third cone.
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