In football, speed is as important as strength. In fact, speed and agility are crucial for winning the match. However, you can't just improve your speed by running a few laps every morning. You need to follow proper drills that have been chalked out particularly for footballers. Speed training methods have been designed to work the tendons, core, and leg muscles. It is vital that you train at such an intensity which is equal to the intensity you'll experience during the game. This will improve performance and minimize injury. The following ten football speed training methods will build stamina and make you faster on the field.
- Various starts
This training method involves sprinting across a distance of 20 meters with different positions at the starting point. These positions are basically those you usually find yourself in on the field. For example, on your back or flat on your stomach while your hands are by your side.
Ladders are very useful when it comes to feeling light and ready on your feet. Moreover, it also helps to establish a centre of gravity which is much lower while generating a burst in your step. For this, there are drills you can do such as a two-foot hop or two foot out and in.
As the name suggests, the x-drill involves moving in a zig-zag or an x direction. An x-drill is quite useful because it works a number of postures when playing such a sport along with testing the change of footwork, direction, and angle.
- 1-2-3 back
This training method is basically a reaction drill. You can carry out this exercise either with your coach or with a partner. In this drill, you have to think quick and sprint to the cone chosen by your partner. Since this exercise involves thinking fast and then accelerating, it is great to simulate defence too.
- 3 cone drill
Also known as the L-drill, this training method is quite famous. The training requires the athlete to change directions multiple times in a small area.
- Run, shuffle, and run
For sports like football, the ability to transition in as well as out of a lateral shuffle is crucial. The run, shuffle, and run drill involves working around positioned cones and helps the person to work using their speed when performing a lateral shuffle to avoid players coming in from all directions.
- 30 meter MO
In this drill three cones are used; one at the start, second at 15m, and third at 30m. You have to cover a distance of 30m; however, you have to perform a pushup where the cones are. Pick the ball that is at the end and run back to the starting point. This is to be done around 20-30 times.
- Cone Alley
This is a combination of three drills that have the same setup. In the first training, you work on getting in and out of the cones at a small angle. In the second drill, an athlete has to cut in and out of a crossover with a hip rotation. The third one adds a lateral shuffle to a cross run.
This drill uses three cones and a series of changes of direction at random to improve the agility and quickness.
- 30, 60, 90
Place cones at 0m, 30m, 60m, and 90m. Sprint to the first cone, then slowly jog back to the starting position. Then sprint to second place and jog back to starting slowly, and so on. Running from the 0m to the 90m should be done around 20 times.