What is soccer speed? There are many factors which influence the pace at which one performs on the field. They include reflexes, tactical anticipation, agility and so on. Playing at high pace is increasingly important at the more competitive levels. An effective speed training program must incorporate realistic aspects from the game. Soccer speed is not confined to sprinting alone as players rarely sprint for over 20 meters at a time. It is just as important to practice rapid change of direction, acceleration and above all, speed with the ball. Keep in mind these facts when designing your speed training program. All drills designed to improve speed must be executed at maximum effort. You will need to segment your drills into intervals in order to suppress fatigue.
-agility with Ronaldo-sprinting drills-plyometrics
Physical attributes affecting speed- Power (in relation to total body weight)The more power your body can output, the faster you can run. Therefore, if your muscles are weak you won't be able to run very fast. To increase your strength and power, you need to stress your muscles beyond their maximum capacity. As a result, your body will "overcompensate" by developing stronger and bigger muscles. Having well-developed musculature also decreases the likelihood of injury.
There are numerous exercises designed to "overload" your muscles, the most simple and soccer-specific of which is sprinting. Weightlifting is another effective method for building up your body. Plyometrics is a dynamic training method used for developing the power and responsiveness of your muscles. It's based on series of jumping exercises.
Technique (with and without the ball)- Sprinting, in contrast to jogging, requires that you contact the ground with your toes. Your upper body should be slightly bent forward. You must keep your arms aside of your body. Put emphasis on driving your legs forward with each stride. By feeling out the ideal length of your stride, you can adjust for optimal performance. Once you have adapted a good sprinting stride, you should not change the rhythm by shortening or lengthening your step. Mixed sprints of "slow motion running" and top speed bursts are a good way to get a feel for your technique. This will give insight whether you are marking superfluous motions while at top speed. You can practice your ideal stride by placing a line of cones with an equal distance between each. When you sprint next to the cones they will give you a sense of the consistency in your stride and speed. Remember to swing your arms parallel to your path rather than across the body as it preserves energy. It is all about re enforcing economical technique.When a player is moving with the ball at speed, he has to keep a low center of gravity. His knees are bent and he is leaning slightly forward. When dribbling in a straight line, the ball has to be pushed with the instep and should not spin. Control is extremely important when working on your speed with the ball. If you feel that you are losing your handle, you are moving faster than your skill level allows.
Body condition- Your nutritional habits also affect your speed indirectly. Excessive body fat acts as baggage when you're trying to run. Maintaining a sensible diet can help you shed some fat and gain more pace.
Flexibility- While often overlooked, flexibility is a major component of speed. Without good flexibility, your form will suffer, your stride will be shorter and you'll be at higher risk for injury. It is also said that poor flexibility increases the effects of fatigue.
http://www.expertfootball.com/training/speed_training.php
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