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7 Soccer Warmup Drills

Soccer Warmup Drills

A good active warmup prevents injuries and gets players in the right mindset.

We highly recommend an active warmup over static stretching. Static stretching may increase injuries.

We know you want to start playing as soon as possible, but warming up is worthwhile. Your chances of getting injured will decrease and you will play better.

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Soccer Injuries Guide

No matter how imune you think you are, you will get injured.  It is something that almost every soccer player will have to face at some point.  Never think you are alone when it happens.  I can’t give you any actual injury advice since I am not a doctor.  However, I will give you the most important part:  mental advice.

I have been injured many many times.  Most were just small injuries but some took me away from the game for more almost a year.  I know how bad it is to be injured.

Common Soccer Injuries List

Soccer can injure almost any part of the body.  However, here are some common injuries that you can look out for:

  • Knee:  Acl (very common amoung girls), miniscus, minor tears and brusing, tentinidus.  The knee will take punishment in soccer.  It is important to be strong there.
  • Ankle: Tentinidus, sprains, little injuries.  Luckily, the ankle doesn’t keep players out for very long for the most part.  However, the constant turning of it causes tentinidus in many players.
  • Groin:  Pulled or strained groin.  Make sure that you stretch the groin.  Suprisenly it is an overlooked stretch.
  • Hamsting:  Pulled or strained.  Hamstring is very painful and can caue a player to be out for a while.  It can be prevented as long as the hamstring is loose not tight.  You need to stretch this a ton.  This is probally one of the most stretched areas.

Injury Prevention

Stretch, stretch, stretch.  As a soccer player you have to be very flexible.  Stretch before often, expesially before games and practices.  You can make a stretching rotine that works commonly injured muscles.

You should also warm up before playing whether you are playing a game, at a practice, or practicing at home.  You should also make a good warm up rotiene that gets the body warmed up.

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Soccer Speed Guide

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.

  1.  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.

  1.  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.

  1.  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.
Pump your arm back so that it could touch your hip.  This allows you to get the most power out of your arms.
Gradually increase your arm speed and you will sprint faster and faster.

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.

 

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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.

Soccer Speed Drills

Improving your speed is as simple as learning proper technique and practicing it.  This drills will develop the skills necessary to build incredible speed.  Try doing one drill weekly.  Always give 100 percent effort.

Suicides

Set up cones a few feet away from it other. Also set up a starting position cone. Run to the first cone and back to the starting cone. Then run to the second coin and back to the starting cone. Repeat this process, stopping only when you have got to the last cone.

This is the perfect speed drill for soccer players. It has varying lengths, similar to that in a soccer game because players makes many different types of sprints. This drill works on speed and acceleration simultaneously.

Yard Dash

Choose your distance: 40,60,80, or 100 yards, and sprint there then jog back. Focus on technique.

Arm drive

Have someone hold you back while you pump your arms as hard as you can (using proper technique). Have them release you and accelerate out. This drill greatly improves your speed because the faster you move your arms the faster you will go.

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