How to Get Faster as a Footballer: 6 Essential Steps
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What do Kylian MbappĂ©, Erling Haaland, and VinĂcius JĂșnior have in common?
Besides being top professionals, their incredible speed sets them apart.
Speed is a game-changer in football, giving you the edge to win 1v1s, defend effectively, and make game-winning plays.
Let’s break down the six steps to become a faster footballer.
1. Stop Blaming Genetics
Sure, genetics play a role in speed, but theyâre not the whole story. Many footballers think theyâre either born fast or not, but thatâs just not true. Focus on what you can controlâyour training, technique, and mindset. Even players not âblessedâ with speed genes can improve significantly with the right approach. Winners find solutions, so letâs find yours!
Genetics vs. Training
Itâs easy to look at top players and think theyâre naturally gifted. However, what you donât see is the countless hours of training they put in. Genetics may give you a slight edge, but training, dedication, and smart practices are what truly elevate a playerâs speed. Neymar, for example, benefits from a Brazilian culture rich in activities that enhance agility and speed, such as dancing and playing barefoot. But these are things you can incorporate into your own routine.
Mindset Shift
The first step to becoming faster is changing your mindset. Stop making excuses and start focusing on what you can improve. Iâve worked with hundreds of footballers worldwide, from various cultural backgrounds, and every single one of them has made significant improvements in their speed through proper programming and training. I wasn’t naturally the fastest player either, but with determination and the right approach, I improved significantly.
2. Develop Proper Sprinting Mechanics
Technique Over Everything! Mastering sprinting mechanics is crucial. Hereâs a breakdown:
The Feet
Your feet should be pointed in the direction you want to run. Proper foot alignment sets the foundation for the rest of your body. When combined with the rest of your body, especially your knee drive, you want to ensure youâre driving off the ground and pushing off as hard as you can. Generate as much force as possible down and back with your feet.
The Knees
Drive your knees up and forward, not just up like in high knees. Aim for a 100-120-degree angle when pushing the knee up. This increases stride length, force production, and ground coverage. A useful cue is to imagine driving your knees through a mitt in front of you.
The Hips
Your hips, or âbelt buckle,â should always point forward. This aligns with proper foot positioning. Hips facing forward ensure that your force is directed horizontally.
The Arms
Coordinate your arm swings with your knee drive. Arms should reach shoulder level when going up and slightly past hip level when going down. A helpful cue is to think about swinging your hands through your pockets. Proper arm movement helps balance your stride and contributes to overall speed.
The Head
Keep your head upright, aligned with your body. It should not jut forward or lean back excessively. Align your ear with your hip, knee, and ankle. Looking forward helps maintain balance and direction. Improper head position can lead to inefficiencies and even injuries.
Common Sprinting Mistakes
- Over Striding: Trying to cover too much ground per step can lead to inefficiencies.
- Poor Arm Mechanics: Arms that swing across the body rather than forward and back.
- Improper Foot Strike: Landing on your heels instead of the balls of your feet can slow you down.
Improving your sprint technique is like tuning a car engineâevery little adjustment can make a significant difference in performance.
3. Get Stronger in the Gym
Strength is the foundation of speed. Focus on compound movements like squats, deadlifts, and lunges. Remember, itâs not about lifting the heaviest weights but about the quality and speed of your lifts. Balance strength training with plyometrics to transfer that strength into explosive power on the pitch.
Compound Movements
Exercises like front squats, back squats, trap bar deadlifts, forward lunges, and reverse lunges are essential. These movements build raw strength, which is the foundation for speed. Gradually increase the weight, but always prioritize technique over load.
Speed/Tempo of Movement
Thereâs a time to move weights slowly and a time to move them quickly. During the off-season, focus on building maximum strength with heavier weights. As the season approaches, shift to moving lighter weights faster. This transition helps in converting strength into power and speed.
Upper Body Strength
Upper body strength is crucial too. Focus on exercises like bench presses, pull-ups, rows, and military presses. These exercises ensure your whole body is strong, which is necessary for effective sprinting.
Balancing Strength and Speed
The force-velocity curve shows the relationship between force and velocityâboth are essential for speed training. Your training should cover all aspects of this curve, from raw strength to explosive power.
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4. Combine Plyometrics and Sprint Work
Plyometrics bridge the gap between strength and speed. Explosive exercises like jumps and bounds activate quick-response muscle fibers, enhancing your sprinting ability. Combine this with sprint drills to replicate game-specific movements. Quality over quantity is keyârest adequately between reps to ensure maximum effort and avoid injury.
What are Plyometrics?
Plyometrics, or âjump training,â involves rapid and repeated stretching and contracting of the muscles to increase strength, explosiveness, and power. Examples include explosive jumps, bounds, and medicine ball throws.
Benefits for Footballers
Plyometric training improves explosive actions like sprinting, changing direction, and jumpingâall crucial for football. These exercises train your muscles to contract faster, improving your overall speed.
Check this video out for some ideas of exercises to incorporate:
Sprint Work
Incorporate sprint drills into your routine. Focus on progressive sprints, shuttle sprints, and linear sprints. Use different starting positions to mimic game situations and improve explosive starts.
Sample Exercises To Work on
Sled Pushes: Drive the ground away to create horizontal force.
Barbell Sprint Drives: Focus on generating maximum force with intent.
Banded Stride Length Drills: Improve stride length and ground force application.
Deceleration to Acceleration Transitions: Practice changing speeds quickly.
A-Skips/Pillar Skips: Emphasize proper form and knee drive.
Forward Bounds: Develop power in your hamstrings and glutes.
5. Donât Forget Mobility Work
Mobility enhances speed. Tight hips and muscles can limit your sprinting ability. Regular mobility work, focusing on hips, ankles, and shoulders, can unlock your full speed potential. Check out my mobility sessions for guided exercises to improve your range of motion and overall athleticism.
Importance of Mobility
Mobility work ensures your muscles and joints move freely and efficiently. It helps prevent injuries and allows you to move with greater agility and speed. Footballers often have tight hips and glutes, which can hinder performance.
Key Areas to Focus On
Hips: Improve hip flexion, extension, abduction, and external rotation.
Ankles: Increase range of motion for better sprint mechanics.
Shoulders: Enhance scapular stability for better arm movement during sprints.
Sample Mobility Exercises
Hip Flexor Stretch: Open up tight hip flexors.
Ankle Dorsiflexion Drills: Improve ankle mobility for better foot positioning.
Shoulder Dislocations: Use a resistance band to increase shoulder flexibility.
Dynamic Stretching: Incorporate dynamic movements like leg swings and arm circles into your warm-up routine.
6. Make an Individual Plan
Tailor your training to your needs. Every player is different. Identify your strengths and weaknesses to create a personalized speed training plan. Whether you need more strength, agility, or mobility work, a tailored approach will yield the best results. Consider hiring a coach for expert guidance.
Understanding Your Needs
Evaluate your current abilities and goals. A strong player might need more focus on agility and mobility, while an agile player might benefit from increased strength training. Tailoring your plan ensures youâre addressing your specific needs.
Working with a Coach
A coach can provide personalized feedback and adjust your training plan as needed. They can help you identify weaknesses, correct technique, and maximize your training efficiency. Even experienced players can benefit from a coachâs expertise.
Bonus: Sample Speed Workout Plan
Monday: Lower Body Gym Workout
Warm-up: 10-minute bike ride.
Mobility drills.
Complex 1:
Barbell Squats (3 sets of 5-8 reps)
Jumping Lunges (3-5 sets of 10 reps)
Complex 2:
Single-leg Deadlifts (3-4 sets x 6-10 reps each leg)
Jump Rope (3-5 sets 60-120 seconds)
Complex 3:
Tibialis Raises (3 sets of 10-30 reps)
Single-leg Calf Raises (3 sets of 10-30 reps each leg)
Static Stretching
Wednesday: Upper Body Gym Workout
Warm-up: 10-minute treadmill jog.
Mobility drills.
Complex 1:
Bench Press (3-5 sets of 2-8 reps)
Plyo Push-ups (3-5 sets of 5-8 reps)
Complex 2:
Barbell Rows (3-5 sets of max reps)
Med Ball Slams (3-5 sets of 5 reps)
Complex 3:
Dumbbell Complex (3 sets of 8-10 reps)
Tricep Pushdowns (3 sets of 10 reps)
Static Stretching
Saturday: Sprint Work on Pitch
Warm-up: Full pre-game routine and technique exercises.
Progressive Sprints (2-6 reps):
Place a cone at 10m, 20m, and 40m. Start at 70% of your max speed up to 10m, 80% from 10 to 20m, and finish off with a max effort sprint for the remaining 20m.
Shuttle Sprints (2-4 reps):
Sprint from the end of the pitch to the 6-yard line, go back, sprint to the penalty spot and back, and sprint to the edge of the box and back.
10-40m Sprints (1-4 reps at varying distances):
Start in different stances to add an explosive component. For the first rep, do a normal sprint. For the second, start on your knees and jump up as you go into the sprint. For the third, start in a push-up position and get up as quickly as you can. For the last rep, start with a normal stance and give your max effort.
Cool-down jog and stretching.
Conclusion
Speed is vital for footballers of all positions. By focusing on proper mechanics, strength training, plyometrics, mobility work, and personalized planning, you can significantly improve your speed. Consistency and smart training are key. Apply these principles, stay disciplined, and watch your speed soar on the pitch.
Recap of the Six Steps to Becoming a Faster Footballer
- Stop Blaming Genetics: Focus on controllable factors like training and mindset.
- Develop Proper Sprinting Mechanics: Improve technique from feet to head.
- Get Stronger in the Gym: Build foundational strength with compound movements.
- Combine Plyometrics and Sprint Work: Transfer strength to speed through explosive exercises.
- Donât Forget Mobility Work: Enhance range of motion for better athleticism.
- Make an Individual Plan: Tailor your training to your specific needs.
Additional Tips for Speed Training
Consistency is Key: Regular, consistent training yields the best results. Even short, focused sessions can lead to significant improvements over time.
Proper Nutrition: Fuel your body with the right nutrients to support muscle growth and recovery. A balanced diet rich in protein, healthy fats, and complex carbohydrates can enhance your training efforts.
Adequate Rest: Allow your body to recover between intense training sessions. Overtraining can lead to injuries and setbacks. Listen to your body and give it the rest it needs.
Mental Focus: Speed training isnât just physical; itâs mental too. Visualize your goals and stay mentally engaged during workouts. Focus on quality over quantity to maximize each sessionâs effectiveness.
Track Your Progress: Keep a training journal to monitor your workouts, note improvements, and adjust your plan as needed. Tracking progress keeps you motivated and helps identify what works best for you.
Warm-Up Properly: A thorough warm-up prepares your muscles and joints for intense activity, reducing the risk of injury. Incorporate dynamic stretches and mobility drills to get your body ready for action.
Cool Down and Stretch: Post-workout stretching helps prevent muscle tightness and improves flexibility. Incorporate static stretches targeting the muscles used during your workout.
Inspirational Case Study: The Journey of Pablo Sabbag
One of my 1-on-1 clients, Pablo Sabbag, exemplifies how tailored training can lead to success. Pablo, a top striker in South America, used these principles to enhance his speed and overall performance. Through personalized workouts focusing on strength, plyometrics, and mobility, Pablo significantly improved his game, making him one of the best in his league.
Check out Pabloâs profile and journey here:
Final Thoughts
Becoming a faster footballer requires dedication, smart training, and a willingness to push beyond your limits. By following these six steps and incorporating the additional tips, youâll be well on your way to maximizing your speed potential. Remember, itâs not just about training hard but training smart. Stay disciplined, be patient, and watch your efforts translate into explosive speed on the pitch.
Ready to Transform Your Speed?
If youâre serious about taking your speed and overall football performance to the next level, consider joining my 1-on-1 coaching program. With personalized training plans, expert guidance, and continuous support, you can achieve your goals faster and more effectively.
Schedule a personalized call with me to see if youâre the right fit:
Keep pushing, stay focused, and crush those goals! Letâs make this season your best one yet.
Much love, The Homie Ric
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