How to Get Faster for Soccer: 8 Ways to Improve Speed Without Getting Tired

Too slow on the field and getting so tired too soon? This could be due to poor fitness, technique, muscle imbalances, agility and coordination, and mental barriers. In this guide on how to get faster for soccer, ASC Football provides eight effective exercises that you can incorporate into your training routine to run faster while playing.

5 Running Mistakes That Make You Slow

im-a-good-soccer-player-but-too-slow

Before we get into the exercises, it’s important to take a look at the common running mistakes that players make while running. While these mistakes are often neglected, they are one of the main reasons that you down in a soccer game:

Not relaxing your arms

Many runners tense up their arms when they run, but this can actually slow you down. Instead, try to keep your arms loose and relaxed. Your arms should swing back and forth, but not across your body. This will help you conserve energy and maintain proper form.

Pulling foot backward when starting

When starting a sprint, many runners pull their foot backwards, which can result in a slower start. Instead, focus on driving your knee forward and keeping your foot under your hip. This will help you generate more power and get off to a faster start.

Not extending fully

When you’re running, it’s important to fully extend your legs. This means pushing off the ground with your toes and bringing your heel up towards your glutes. Many runners don’t extend fully, which can result in slower speeds and less power. By fully extending your legs, you’ll be able to generate more power and speed.

Landing on the heels

Another common mistake is landing on your heels when you run. This can slow you down and lead to injuries. Instead, try to land on the middle of your foot and roll forward onto your toes. This will help you maintain your momentum and reduce the risk of injury.

Doing drills without knowing their purpose

Finally, many players do drills without understanding their purpose. This can result in wasted time and energy. Before doing any drills, make sure you understand their purpose and how they can help you improve your speed and agility.

You may want to read:

8 Effective Stamina & Speed Training Exercises for Soccer

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Now that you know what not to do, let’s move on to the exercises that can help you get faster for soccer. These workouts will increase your endurance, quickness, and balance, allowing you to become more effective and efficient on the field.

Jump Squats

Jump squats are a fantastic way to improve your lower body strength and power. This compound exercise targets multiple muscle groups, including the glutes, quads, hamstrings, and calves.

To perform jump squats, start by standing with your feet shoulder-width apart. Lower your body into a squat, keeping your weight on your heels, and your knees aligned with your toes. Then, jump as high as you can while extending your arms overhead. Land softly on the balls of your feet, and repeat for several reps.

Jump Lunges

Jump lunges are a dynamic exercise that targets your quadriceps, hamstrings, and glutes. The explosive jumping motion of jump lunges also helps to improve power and agility, making it a popular exercise for athletes and fitness enthusiasts alike.

To perform jump lunges, start by lunging forward with your right foot and bending your left knee so that it nearly touches the ground. Then, jump up, switching your feet mid-air so that you land with your left foot forward and your right foot behind you in a lunge position. Continue alternating legs for several reps.

Lateral Bounds

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Lateral bounds are an excellent exercise for improving your lateral speed, agility, and balance. This movement requires explosive power and quick reflexes to effectively move side-to-side.

To perform lateral bounds, start by standing on your right foot, with your left foot off the ground. Jump to the left, landing on your left foot, and immediately jumping back to the right. Repeat for several reps.

When performing lateral bounds, make sure to keep your core engaged to maintain balance and control. Also, focus on landing softly and with control to avoid injury.

A Skips

A skips are a plyometric exercise that helps to improve your coordination and explosiveness. This exercise involves lifting your knees high and landing on the ball of your foot, which activates the muscles in your lower body and improves your overall athletic performance.

To perform A skips, start by jogging in place, lifting your knees high, and pumping your arms. Then, skip on one leg, bringing your knee up towards your chest, and landing softly on the ball of your foot. Repeat on the other leg.

Reverse Lunge Knee Drive

Reverse lunge knee drives are a fantastic way to improve your lower body strength and power, as well as your balance and coordination. This exercise targets your glutes, hamstrings, quadriceps, and core muscles, making it a great addition to any workout routine.

To perform reverse lunge knee drives, start by standing with your feet hip-width apart. Step back with your right foot, lowering your body into a lunge. Then, drive your right knee up towards your chest, balancing on your left foot. Return to the starting position and repeat for several reps before switching legs.

Tuck Jump

tuck-jump-improve-speed

Tuck jumps are a challenging exercise that targets your quadriceps, hamstrings, and glutes, while also improving your overall cardiovascular fitness. They are a plyometric exercise that involves explosive movements and can help you build power and strength.

To perform tuck jumps, start by standing with your feet shoulder-width apart. Jump up, tucking your knees towards your chest while extending your arms forward. Land softly on the balls of your feet, and repeat for several reps.

High Knees

High knees are a simple yet effective exercise that helps to improve your running form, as well as your coordination and explosiveness. The exercise targets your quadriceps, hamstrings, and glutes, while also engaging your core muscles.

To perform high knees, start by standing with your feet hip-width apart. Run in place, lifting your knees up as high as possible, and pumping your arms. Try to keep your upper body straight and your core engaged.

Kneeling Jumps

speed-training-kneeling-jumps

Kneeling jumps are a high-intensity plyometric exercise that can significantly enhance your explosive power, lower body strength, balance, and coordination. They are an excellent addition to any workout routine, especially for athletes and fitness enthusiasts looking to improve their jumping ability, speed, and agility.

To perform kneeling jumps, start by kneeling on the ground, with your feet flat on the floor and your hands behind your head. Then, explode up, jumping as high as you can while swinging your arms forward. Land back on the ground softly, and immediately go back into the kneeling position to prepare for the next jump. Keep your core engaged throughout the exercise and focus on landing with control to avoid injury.

Remember to warm up before doing these exercises.

Other tips to improve speed in soccer

Besides these training, here are some other tips to take into consideration:

  • Work on your sprinting technique: Proper sprinting technique can help you run faster and more efficiently. Practice sprinting with your arms and legs in sync and your core engaged.
  • Focus on your footwork: Good footwork is key to being fast on the soccer field. Practice quick, agile movements like shuffling and cutting to improve your footwork.
  • Work on your reaction time: Improving your reaction time can help you get to the ball faster and make quicker decisions on the field. Practice drills that challenge your reaction time, like agility ladder drills.

Wrapping it up

That concludes our guide on how to get faster for soccer. These 8 exercises provided above are all practical and effective ways to boost their speed, agility, and stamina. By incorporating these tips into their training routine, we are sure that you will see the result and stay ahead of the competition in no time.

Visit ASC Football for more soccer tips and insights on how to take your game to the next level!

The post How to Get Faster for Soccer: 8 Ways to Improve Speed Without Getting Tired appeared first on ASC Soccer Coaching and Training.



source https://ascfootball.net/how-to-get-faster-for-soccer/

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