Content

• To step
• Part 1 of 3: Building speed
• Part 2 of 3: Increase agility
• Part 3 of 3: Set up an exercise routine
• Tips

Football requires both speed and stamina. You don't have to be Usain Bolt to be successful, but explosive sprints are definitely worth training. To be successful, you also need to increase your mental speed, including your foresight and your ability to quickly change movement and technique. Do the best you can on the field by improving your running speed and agility, ball control and reaction time.

To step

Part 1 of 3: Building speed

1. Do sprint exercises to increase your maximum speed. Training to reach high speeds over relatively short distances can improve your top speed. Sprint drills are an easy way to achieve this.
   • Run 20-30 meters at top speed.
   • Make sure your arm movements are smooth and relaxed during the exercise. Keep your arms close to your body.
   • Focus on making smooth, even strides.
   • Keep your head relaxed and in a natural position.
   • Jog slowly or walk back to your starting point when you are done with the sprint.
   • Do 2-4 reps of this exercise.
2. Do acceleration exercises. The ability to accelerate quickly is critical in football and often more important than a high maximum speed. Acceleration exercises let you build to and return from high speeds more efficiently. This type of exercise also helps you build faster speeds into other routines. As a simple acceleration exercise:
   • Jog 6 meters and then accelerate. Start slowing down around 11 meters. Repeat the sequence and then walk back to your starting point.
3. Use a walking ladder. Exercising with a walking ladder will improve your speed, lower body agility, balance and coordination. With this horizontal aid, you have to alternate your feet along successive steps as you run. To increase your speed you have to train with the walking ladder with a stopwatch and try to beat your best time.
   • Walking ladders are available at many sports stores and online.
4. Try interval training. To use speed effectively on the field, you have to get used to explosions of speed alternating with other movements. To achieve this, do 30 minutes of interval training. Alternate gentle jogging (5-10 min) with short bursts of more vigorous exercises, such as:
   • Sprints
   • Running up stairs or hills
   • Ladder exercises
   • Using a ball in conjunction with all of the above

Part 2 of 3: Increase agility

1. Train to improve reaction speed. Being fast on the field isn't just about walking speed - it's also about your ability to change direction, technique and speed quickly and often. To improve your reaction time, practice while a coach or friend calls out to you (or better yet uses a visual cue) that you need to change exercises. Respond as soon as possible. Try to do a combination of exercises like:
   • Change direction quickly while running
   • Sprint on command
   • Play "Red Light, Green Light"
2. Stretch your joints. To accelerate, extend and use your hip, knees, and ankles. When running or doing other exercises, focus on taking long, steady strides that stretch. Increasing your stride length and muscle power in this way will boost your speed.
3. Do ball exercises. If you are training your speed to move around the field, do not neglect ball control. Remember that football is primarily a sport where the player's lower body comes into contact with the ground and the ball. In order to not only be fast, but fast and with control over the ball, you have to work on your maneuverability.
   • Dribble at every opportunity, with all parts of your foot (outside, inside, top and bottom).
   • Dribble speed drills by lightly kicking the ball forward and running after it.
   • Practice changing direction quickly while dribbling and dribbling fast. You can also do this while avoiding another player to practice quick dribbles as a way to outrun your opponents.
   • Do side ball drills. Have a coach or partner hold a ball at shoulder height 5 meters away from you. If your coach / partner drops the ball, try to get to it and have control of the ball before it bounces a second time.
   • Do exercises with pawns or flags to increase your speed and maneuverability. Clock yourself and try to improve every time.

Part 3 of 3: Set up an exercise routine

1. Start with a warm-up. Warm up by jogging or skipping before starting a speed workout. Then you do some stretching exercises. This prepares your mind and body. If you don't warm up properly, you run the risk of injury.
2. Alternate between speed training, plyometric and strength exercises. After the warm-up, choose between speed training and plyometric and strength exercises. Do speed training one day and plyometric or strength training the next. In addition to exercises aimed at improving your time, try doing plyometric (explosive) exercises and strength training, such as:
   • Jumps
   • Squats
   • Burpees
   • Bench press
   • To lift weights
   • Lay curls
3. Take a rest day. Speed ​​training demands a lot from you. It is important to take a day of rest between workouts. If you try to train for speed when you have muscle pain or are tired, you are unsuccessful and you run the risk of injury.
4. Focus on technique and then speed. There is no point in building up speed if you do a technique or exercise incorrectly. Before attempting to increase your speed, make sure you have a fundamental knowledge and good practice of soccer skills. Focus on doing things right, then getting faster at it.

Tips

• Keep yourself in good general shape as you try to increase your speed - this includes eating well and drinking enough.
• Do not try to train your speed at a too young age. You should wait about 12-18 months after you reach your Peak Height Velocity (PHV), which comes sometime in early adolescence (usually sooner for girls than boys).