Speed is extremely important in every football game. That's why we're showing you our top 5 speed exercises for footballers so that you can get to the ball one step ahead of your opponents. Speed is largely genetic, but you can get the most out of it with targeted exercises. Football isn't just about long sprints, it's about how quickly you can change direction, slow down and accelerate again.
Our recommendation
We recommend that you select three exercises per speed training and then perform them cleanly.
1. Exercises with the ladder
(As of today, we recommend the running ladder purely for coordination rather than for speed - 04.07.2024 Team 360Football)
When doing ladder exercises, you train both coordination and step frequency. These components are important for your speed. Perform various ladder exercises followed by a short 100% sprint. Do a total of between 8-12 sprints (repetitions).
2. Sprints with changes of direction
In football, you constantly have to change direction abruptly. That's why it's important to incorporate sprints with quick changes of direction into your training. With a few cones, such an exercise can be set up quickly. Again, we recommend between 8-12 sprints (repetitions).
3. Stop and Go
This is about stop and go (stopping and accelerating). In a soccer game, you often have to stop and then sprint off again immediately. To be able to do this explosively, you need the necessary practice and muscles. Therefore, always introduce stop and go movements into your speed training. Again, do 8-12 sprints (repetitions).
4. Become Explosive
Activate your fast muscle fibers to the maximum. Get on your knees in the starting position, jump up abruptly without supporting yourself with your hands, and then do a short sprint. Repeat this 8-12 times.
5. Bonus: Sprints with resistance
As a bonus exercise, we recommend sprints with resistance. These can help you challenge your muscles even more. However, the distance in the video is rather short. If possible, sprint slightly longer distances with resistance.
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