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How to Increase Speed in Football

Football is a sport that requires players to have speed and endurance.

To excel in all soccer prediction you need to train to improve your speed of movement as well as enhance your overall fitness. In this article, SportX will share training methods to run fast in football and how to improve your endurance while playing soccer.

Table of Contents Toggle How to Run Fast in Football

How to Run Fast in Football

Speed is an extremely important factor in both professional and amateur football. Speed not only increases the danger in attacking plays but also supports defensive efforts.

To improve your speed, you definitely need to train the muscle groups that support acceleration. Even natural-born stars like Messi have to train extensively to enhance their acceleration ability.

Running Fast Without Getting Tired in Football

Furthermore, when accelerating and running fast, players quickly exhaust their energy. Therefore, ensuring a good fitness foundation will help players run fast without getting tired.

Speed Training Exercises

To run fast and accelerate well, you need to train the muscle groups that support running. Below are four basic running exercises to help improve your acceleration and speed.

Forward-Backward Running and Repetition

In football, there are situations where you need to run forward, backward, and fast. Each direction requires different muscle groups to support acceleration. Therefore, to increase running speed, you need to train running in various directions.

The forward-backward running exercise helps increase reflexes on the field. It enhances flexibility so players can gain an advantage when using speed to pass opponents or prevent them from advancing.

To perform this exercise, you need to continuously accelerate forward and then abruptly reverse backward. During this process, you should maintain focus forward to observe the ball and opponents. This exercise is especially suitable for defenders on the football field.

To prepare for this exercise, set up five markers in a straight line. Each marker should be about 5 yards apart and numbered from 1 to 5.

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Start at marker 1 and sprint quickly to marker 3.

Then, move backward to marker 2. During this backward movement, maintain balance and keep your body's center of gravity low. This helps you maintain balance and be ready for the next step.

When you reach marker 2, immediately accelerate to the maximum towards marker 4. When sprinting, bend your knees to generate strong push-off force from your feet.

Next, move backward from marker 4 to marker 3.

At marker 3, sprint at maximum speed and run straight through marker 5 to complete one repetition. It is recommended to repeat this exercise at least 3 times per session.

Running with Body Leaning Forward for Maximum Acceleration

To run fast in football, training for maximum acceleration within a narrow range is crucial. Football often involves high competition where players continuously press each other. Therefore, the ability to accelerate quickly will provide significant advantages on the field.

You will achieve maximum acceleration when running with the body leaning forward. Leaning forward helps shift the center of gravity forward and allows the legs to generate better propulsion when accelerating.

Running Exercise with Body Leaning Forward for Acceleration

To increase your speed, train running with the body leaning forward. Refer to the instructions and video below for fast acceleration.

Start the exercise with a straight standing posture, with your feet shoulder-width apart.

Then gradually lean your body forward. Keep the body's core straight from the eyes to the neck when leaning. When leaning forward to the maximum extent, you have to lunge forward. At that point, your body creates the optimal acceleration angle. Practice to understand your own optimal acceleration angle.

When starting to run, you need to push off with both feet and stride forcefully. At the same time, avoid bending the hip, back, and neck.

Keep your elbows at a 90° angle and push both arms in a symmetrical and natural direction (if the left foot is in front, the left hand swings back and vice versa).

Do not tighten your hands; keep your fingers open and relaxed.

You need to sprint for 10 to 20 yards in this exercise.

After that, walk back to the starting point to recover.

Repeat this exercise 8 to 10 times.

Acceleration Running from the Push-Up Position

To improve your ability to run fast in football, training reflexes is essential. The acceleration from the push-up position exercise will help train the reflexes of the pushing muscles.

This exercise helps improve hip strength and balance when running.

Running Fast from the Push-Up Position

Watch the instructional video on how to run fast from the push-up position.

To prepare, place two markers 20 yards apart.

Starting position: Lie prone at the first marker in a push-up position. Direct your eyes and entire body towards the second marker.

When starting, quickly push yourself up and sprint to the second marker.

In this sprinting exercise, you need to keep your body's center of gravity as low as possible. It will help you achieve faster acceleration with proper training and technique.

Once you reach the finish line, slow down and walk back to the starting point to recover.

Repeat this exercise 6 to 8 times for optimal results.

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Repeat this exercise 6 to 8 times.

Once you are familiar with this exercise, you can vary it by running backward in the first 20 yards and then slowing down in the next 10 yards.

These are four speed training exercises that are highly effective for football players. Training to increase speed will undoubtedly enhance your speed when playing football. However, to maintain speed and avoid fatigue, you also need to train your endurance.


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