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How To Make Your Football Players Faster
Most soccer players can learn and train to run fast!
Again, in case you forgot, full speed work is defined as 2-8 seconds of running at full speed and full intensity with full recovery (minimum of 3 minutes).
If your “soccer speed workouts” don’t fall into this category, you’re not training your soccer players to improve their ability to accelerate efficiently or develop faster top speeds.
Because running fast is, without a doubt, a skill. And there are certain elements of running that need to be developed in order to achieve consistent results.
And those results come from focusing on the following five areas, in no particular order.
Speed Fundamental #1: TEACH THE RIGHT ARM ACTION
Ultimately, the role of the arms is to stabilize the torso.
By doing so, it allows for greater power transfer and application of force, factors essential to speed.
All actions of the arms must pass through the shoulders. Have athletes keep elbows locked at approximately 90 degrees. In front, the hands should not cross the midline of the body.
The hands should come up to the level of the cheeks in front and release the hips in the back. Also, focus on driving the elbow or hand down and back, keeping the elbows close to the body throughout the range of motion.
You will be surprised how difficult this is for many athletes.
Speed Fundamental #2: TRAIN FAST, RUN FAST
I don’t care what sport you train. If all of your training is at a submaximal pace, you’re not going to develop faster athletes. It’s that simple.
This principle is not reserved for track sprinters. From soccer to football to lacrosse and everything in between, athletes need to train fast if they want to be fast.
I’m not saying a football player shouldn’t do aerobic work, but he does spend a lot of time accelerating to a ball and to/from a defensive player.
To get where they want to go faster, they need to have a faster acceleration rate. And that comes from working full speed acceleration with full recovery as I mentioned above.
For some people this is difficult to understand. 4 second sprints with 3 minutes of rest seem like a waste of time.
Believe me, it’s not.
But if you’re training real speed/power athletes like sprinters and soccer players, high-intensity sprints with full recovery *should* be the *basis* of training.
Aerobic work serves as recovery after speed work, it does not get them into specific shape for the demands of football.
It’s not even a debatable concept.
Speed Fundamental #3: BE PATIENT
I’m not just talking about being patient with your athletes as you break them down to develop them.
I’m talking about being patient in every repetition of speed work.
The speed cannot be forced. Athletes must learn to ignore the voice in their head that says “try harder, run harder, push, force, hurry”.
Instead, they have to let the speed come to them.
When accelerating, the ground contact time changes from long to short. But most athletes are in a great rush to get up and adopt their “normal” running technique at full speed.
It’s the equivalent of shifting gears in a sports car as quickly as possible. This will not maximize performance.
Athletes must be patient. Spend more time on the ground as they overcome inertia and accelerate. Stride length and frequency should increase naturally, through effective application of strength, strength and mechanics. They should not be forced.
Athletes should achieve triple extension with each stride, fully completing the downhill (and back) action.
Instead, I see athletes trying to shift gears too quickly. This results in a slower top speed earlier in the stroke.
Since an athlete can only maintain top speed for 1-2 seconds before deceleration begins, impatience during acceleration will cost them speed and time with every step they take.
Speed Fundamental #4: BECOME STRONGER
If you work with athletes, especially adolescent athletes, time spent building physical strength in the weight room should be a fundamental part of your program.
Athletes who don’t focus on building strength have a very low glass ceiling that will prevent them from making significant gains in speed.
It’s just common sense – the stronger you are, the faster you can propel your body forward.
But that doesn’t mean going to the weight room and lifting like a bodybuilder.
When I go to the weight room, I see athletes doing useless workouts.
Here are some examples of elevators that, for our purposes, are a waste of time:
– anything on a machine like hamstring curls, leg extensions
calf raises, Smith Machine squats, etc.
– simple joint movements such as bicep curls
– chest flies, tricep extensions, etc.
While these are all great moves to look good on the beach, I cringe when I see seasonal athletes doing these moves as part of their training. And I see it more often than not, unfortunately.
If you want to know exactly how to build strength in your soccer players (even your pre-teen athletes) that will transfer to the soccer field or track, I recommend you go to one of my listed websites below and check out the NFL Speed Training DVDs. ! by San Diego Chargers running back LT and Denver Broncos D-Back Champ Bailey!
Speed Fundamental #5: STEP BY STEP, DESCEND
The ability to apply force to the ground, and more specifically, mass-specific force, is the primary mechanical consideration you should spend your time on in every speed session or exercise session.
Athletes have a variety of issues that negatively affect their lower body mechanics.
But the vast majority of them stem from a lack of physical strength and the inability to retrieve the heel below the hips, step over the opposite knee, and drive the foot into the ground so that it lands below. the hips and not in front of the center of mass.
If there’s one discussion topic that I get the most questions about, it’s the concept of ‘step over, drive down’.
If there’s one talking point that I get the most emails from happy customers, it’s the positive results of teaching athletes how to “step over, step down.”
And this is the case at all levels of sport.
I have written about this extensively in the past. So if you want to know more then check out my football websites and read articles on football training or football training.
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