One of the key weapons for any player is the ability to run fast. At the highest level, although almost everyone is fast, being faster counts more than ever. The difference of a few kmph can be the difference between a goal and a save! So what do you need to do to get that little extra on your legs? TRAINING!
Being slow, weak or overly tired, even at the end of 90 minutes, is absolutely unacceptable on the football field. Regardless of gender, players must be able to run long races even in the last minute of normal or extra time.
WHAT DOES THAT MEAN
On the pitch, being quick means many things: it means getting ahead of the man, with the ball; means to take the ball from a man; it also means getting to common balls first, winning the ball in the air, getting into goal-scoring positions, and eventually scoring.
To get that extra inch, you have to fight for space. Knockbacks can be minimized if you have the added advantage of speed.
A good player may need a lot of time and training to become really fast. However, an average player, who is already fast, can look pretty good against better, but slower players. Running speed automatically increases jumping and agility, making you a better athlete overall.
THE BACK OF THE LEG
To improve your running speed, the first area of focus to work on is the muscles on the back of your legs. There are some simple rules that govern your running speed. One of them is the power or force that is applied to the ground.
The greater the power or strength, the greater the speed!
So to make sure you have enough leg strength, you need to work on your Glutei or Quad Strength. All sprinters have extremely strong glutes and quads. This allows you to kick your feet down with greater speed and power, thus getting an equal and opposite reaction from the ground.
TRAINING: To keep your glutes and quads in shape, you need to work on squats or deadlifts. Both exercises target the gluteal and quadriceps muscles, tightening them and making them stronger.
THE ISCHIOTIZE
Probably one of the most important muscles needed to play soccer, the hamstring is also the most vulnerable. The most common reason for a pulled hamstring is a “tight” muscle. Without a proper warm-up, sprinting can easily lead to an overstretched hamstring and thus a prolonged and painful injury.
The hamstring is one of the most essential muscles that help you run. Providing most of the thrust that allows you to straighten your leg, the hamstring requires significant strengthening to support all of that movement during a game.
TRAINING: The best way to avoid injury is to warm up thoroughly, using both static and dynamic warm-up techniques. Static techniques include stretches, while dynamic warm-ups include kicks or touchdowns while moving forward. Regular warm-up and stretching strengthens the hamstrings, preventing injury.
HIP DOESN’T LIE
To be a good sprinter, the hips must be strong and extremely flexible. At all levels, especially at youth levels, players tend to have classroom training and sit-down meetings or discussions. The higher the level you go to, the lower they get. However, as a young player, you must spend hours in classrooms and that means shortened hip flexor muscles.
The hip flexor muscles, in general, can be short or stretched. How you choose to keep them most of the time determines how they will stay most of the time. Flexibility and strength are the two most important parts of any footballer’s hip muscles. To run fast, you need to maintain your hip flexor muscles.
TRAINING: To stretch your hip flexor muscles, you need to support one knee on the ground, bent at 90 degrees. The hip should be in a neutral position with the other knee at hip height. The other knee should be bent 90 degrees, down. You should reach forward in this “fencer’s” position, until you feel a stretch in your hips (down to the knee section).
To improve strength, you can simply stand with your hands at your sides. Raise one knee to hip level, then hold. Start by slowly raising it up to your chest and then lower it back down to hip height.
STRONG TO THE CORE
Having a strong core ensures that the hip muscles move less. Despite all the flexibility and strength, the hip muscles expend more energy moving than the abdominal muscles. To conserve energy and move more efficiently, you need to have rock-hard abs.
If you don’t have strong abs, you’ll be using your hips more, and that means a pulled hamstring or quad, or worse, a torn ACL. That, believe it or not, can end your career if you’re not careful.
TRAINING: Although there are many ways to work the abdomen or the core, the easiest way is to do the “plank”. Simply lie on your stomach on your forearms and toes. Slowly raise your entire body, keeping it perfectly straight. Hold the position for as long as is comfortable for you, before slowly lowering. Remember to squeeze your gluteal muscles and pull your abdomen in.
RUN WITH ONE LEG
One of the simplest exercises that increases your running speed, the single-leg squat is an essential part of your exercise routine. As you run, you need to understand the shape of the body. At a time, only one leg touches the ground. This means that each leg must have enough strength and power to propel your body forward.
EXERCISE: Single leg squats are absolutely vital to increasing power in the legs. Along with strength, you also get the added bonus of working on your balance and helping your ACL. Strengthening the ligament is also crucial for your speed.
Football is full of stops, changes of direction and starts. If you want to maintain an advantage over your opponent, make sure you have the speed advantage. You may not be the best dribbler in the world, and when you meet an opponent, just give the ball away. However, remember that if you are fast, they must catch up to you first. That may not be the easiest thing to do. All you need to get the perfect 4-3-3 combination is the proverbial workhorse in the middle.
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