Content

• Steps
• Part 1 of 3: Working on Speed
• Part 2 of 3: Improving Dexterity
• Part 3 of 3: Training Regime
• Tips

Football requires not only speed, but endurance as well. You don't have to be Usain Bolt to be successful in football, but high-speed sprints for short distances are still worth working out. To become a successful footballer, it doesn't hurt to develop your intelligence, including anticipating your opponent's actions and the ability to quickly change direction and technique. Become the best player on the pitch by increasing your running speed and agility, ball control and reflexes.

Steps

Part 1 of 3: Working on Speed

1. 1 Sprint to improve your top speed. Sprinting short distances can increase your top speed. A sprint is an easy way to get things done.
   • Run 20-30 meters at the highest speed.
   • Make sure your arms move freely and smoothly during this exercise.Keep your arms close to your torso.
   • Try to keep your steps short and even and keep your knees high enough.
   • Relax your head and keep it in a natural position.
   • When you are finished running, return to the start line by slow walking.
   • Run 2-4 more times.
2. 2 Run an acceleration run. The ability to accelerate quickly is very important in football. It is often even more important than a high top speed. Speed ​​runs will teach you to speed up and slow down your run more effectively. This exercise will also help you develop high speed for other workouts. To run a simple acceleration run:
   • Run 10 meters at a leisurely pace.
   • Run at a maximum speed of 10 meters.
   • Jog again for the next 10 meters.
   • Then run at maximum speed for another 10 meters.
   • Slow down and run another 5 meters.
   • Walk back to the starting position.
3. 3 Use the speed or coordination ladder. Speed ​​ladder workouts will improve your speed, lower body agility, balance and coordination. This horizontal device forces the athlete to move their legs while running. To improve your speed, ladder workouts are best done with a stopwatch. During your workout, try to beat your best time.
   • Speed ​​ladders are available at many sporting goods stores.
4. 4 Do interval training. To use your speed effectively in the field, you need to get used to high-speed jerks interspersed with other movements. To do this, do an interval training session for 30 minutes. Alternate light jogging (5-10 minutes) with shorter intervals of more intense exercise, such as:
   • Sprint
   • Running up a ladder or a hill
   • Speed ​​ladder running
   • Ball work in combination with one of the aforementioned exercises

Part 2 of 3: Improving Dexterity

1. 1 Improve your reaction speed. Being fast on the field doesn't mean you just need to be able to run fast. This also includes the ability to quickly and often change the direction of their movements, their speed and technique. To improve your reaction time, do a workout during which a coach or friend will tell you (or better, use visual cues) to move on to another exercise. Respond to their instructions as quickly as possible. Try to include the following combination of exercises:
   • Changing directions quickly while running
   • Running at maximum speed on command
   • Game "Red light, green light"
2. 2 Stretch your joints. To accelerate, you need to stretch and engage your hips, knees, and ankles. When running or other exercise, try to take long, even strides that will stretch. By increasing your stride length and muscle power output, you will improve your speed.
3. 3 Do ball exercises. When improving your running speed across the field, do not neglect the element of ball possession. Remember that football is a sport in which the player's lower body moves in contact with the ball and the ground. To be not just fast, but also be able to handle the ball, you need to develop dexterity.
   • Practice dribbling at every opportunity using all parts of the stupa (outside, inside, top and bottom).
   • Do speed dribbling exercises. To do this, lightly hit the ball, then run after it.
   • Train to quickly change direction while dribbling and do speed dribbling drills. Perform drills trying to dodge another player to learn how to dribble quickly and be able to outplay your opponent.
   • Do a lateral ball drop. Ask your coach or partner to hold the ball at shoulder level, five meters away from you. When the coach / partner has released the ball, try to reach for it and maintain control of the ball before it bounces off the ground a second time.

Part 3 of 3: Training Regime

1. 1 Warming up. Always do stretching and short warm-up exercises before starting speed training. They will prepare your mind and body. Insufficient heating may cause injury.
2. 2 Start with a speed workout. Speed ​​workout should be the first in your daily workout (after stretching). Since speed training requires a lot of strength and effort, it should be done while you are still full of energy. Otherwise, you will not be able to achieve and develop your speed capabilities.
3. 3 Do plyometric and weight lifting exercises. Speed ​​training in football is aimed at developing strength and endurance. In addition to exercises designed to improve speed, also do plyometric (explosive) exercises and weight-lifting exercises, for example:
   • Jumping
   • Squats
   • Burpee
   • Bench press
   • Weight lifting
   • Leg curl
4. 4 Take a day off. Speed ​​training requires a lot of energy. You need to take a day off between training days. If you are tired or have muscle soreness, the effectiveness of speed training will be greatly reduced, not to mention the risk of injury.
5. 5 Focus on technique first and speed later. What is the point in trying to develop speed if you do the exercises incorrectly? Before you move on to developing speed, learn how to do the exercises correctly. Learn the right technique first and then try to get faster.

Tips

• Keep yourself in good general shape when trying to improve your speed. To do this, you must eat right and remember to drink plenty of water.
• Do not try to develop speed at a too young age. Wait 12 to 18 months after you reach your maximum growth spurt, which occurs in early adolescence (in girls, it usually occurs earlier).