I can't even begin to say how important speed is in soccer. You need to be fast to play competitive soccer, that's all there is to it.
Speed is a fantastic advantage. You can start over players who are more skilled than you if you have good speed.
Many, many people believe that speed it natural. Knowing what I know now about I can't believe that I used to think that was true. If speed was natural than so would the ability to do push-ups, or the ability to jump.
Speed seems natural to some because they are built well, and they have better technique than others. Some people develop the correct technique through trial and error while others remain slow.
The Form
Speed is all about form. Considering I'm teaching about improving speed in soccer, I will teach you the stance that soccer players should take.
1. Slight Lean Forward
Many beginning players make the mistake of leaning over. This may seem like it improves speed, but it hinders it. It is good to learn slightly forward though; think of powering through using your chest.
2. Arms
If your right foot is out your left arm should be forward, bent at a ninety degree ankle, and your left arm should be back.
3. Balls of Your Feet
You probably have been told to stay on the balls of your feet while playing soccer, which is good. Landing on the balls of your feet allows you to run much faster and change directions quicker.
4. Relaxed
You might have heard that if you sprint at 80 percent you will go faster than if you went at 100 percent. The reason for this is tension. When your joints tense up (which happens when you are trying really hard) they cannot move as well, reducing your speed.
I'm not saying that you shouldn't really hustle when sprinting, but make sure that your muscles aren't tense. This takes practice.
The Arms
Increasing your arm speed (and technique) is the best thing you can do to increase speed. The faster your arms move, the faster your legs move.
Before, you start flailing your arms like a mad man, lets go over some technique:
- Leading arm at a 90 degree angle.
- Back arm slightly bent.
The Quick Steps
When you start to sprint, you need to build acceleration. Taking a few quick steps does this. When taking those steps focus entirely on quickness, not on how big your stride is.
The Acceleration
After those quick steps, start lifting your knees up. Your knees should be around your chest. The higher you put your knees up, the higher your stride length. Never reach to improve your stride length as this will slow you down, and could cause injury.
Another thing that improves your stride length is how pressing down on the ground hard. The harder you slam your foot down, the more power you will have.
Your arms dictate how fast your legs move.
Improving Soccer Speed
Don't always just run.
It is best to run with a ball also. This improves speed with the ball which is just as important. Make sure you keep still keep the ball close to you.
Make sure you are an ideal weight for your height.
Carrying too much weight lowers your speed.
Stand mostly up-right.
Many people think that bending over helps there speed. You can bend over a little, but standing up-right is the way to go.
Focus on moving your arms faster.
Try to take a little bit longer strides.
Practice sprinting while focusing on technique.
Nothing is better than good old sweaty practice as long as you improve your technique while you are sprinting. Technique and improving your upper body is the only way to improve. Blind practice won't help you.
Race a friend.
When you are racing you natually push yourself to go faster.
Become physically fit.
Your upper body controls your power; the stronger it is, the faster you'll go.
Try sprinting up hills.
They provide great resistance which helps increase speed over time.
Use a parachute.
You can buy them pretty cheap and they provide great resistance, expecially on a rainy day.
