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Tweak your form, train better, and apply speed to soccer using these tips. Remember to use correct form at all times.
Don’t always just run.
Running with a ball improves your speed with a ball. Keep the ball close to you, even touch it every step. At first, sprinting with a ball will seem unnatural, but with constant practice it becomes second-nature.
There will be times when you are without a ball and times when you are with a ball, so you need to train for both.
Build your core.
Fast players have a very strong physical core. This consists of your legs, abs, chest, shoulder, backs, and arms. Develop this strong base, and you will see speed improve.
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. Sprinting flailing your arms like a mad-man won’t improve speed.
Race a friend.
When you race a friend, your competitive nature comes into play. You wan to win, and therefore give it all you got. You may find that you have speed you never knew you possessed.
Try sprinting up hills.
They provide great resistance which helps increase speed over time. This is also good for developing leg muscles. They will be good and sore after a hard hill workout.
Use a parachute.
You attach parachutes to you and then run. The parachutes provide resistance (especially if it is windy). After training like this, take off the parachute. You will feel much faster. Remember to keep proper technique even with the parachute on.
Relax
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.
Use your speed
Some players waste valuable speed. This happens when you are focused on what you want to do next. Even slight hesitations can really hurt you. Consciously think about going as fast as you can, don’t worry about what you will do when you get the ball till you get there.
Also, make sprinting runs. These open up defenses, and you will be at full speed when the ball is played.
Train speed once a week
Speed-work should be the hardest exercise you do in soccer. Train it once weekly and give 100 percent effort. Don’t schedule anything else on the day either. Don’t do an endurance routine before or after. You need to devote all of your energy and focus to developing your speed. The only thing you should do after is light work, like soccer juggling.
Don’t get discouraged
Seeing measurable improvements in speed won’t happen overnight (unless you correct form that was horrible). It can take weeks to shave off a second or two. Know that while speed-work is hard, it will pay off in your game.
