Welcome to Looking For Soccer, your partner in enhancing every aspect of your soccer game. In this article, we’ll share tips and exercises to help you run faster on the pitch. From running technique and hill training to improving your reaction time, discover how to boost your speed. Whether you’re a young beginner or an experienced player, these tips will help you reach new heights in your game. Dive in and discover simple, effective ways to optimise your running speed on the field!
Looking For Soccer also offers soccer camps across Europe and USA to help you improve not only your physical performance but your technical skills as well. Feel free to contact our team if you’re interested :
Improve Your Running Technique to Boost Your Speed During Soccer Matches
The stride and speed of a soccer player is a fascinating physical process. When compared to a spring, it becomes clear that the foot undergoes a compression phase when it hits the ground, followed by a propulsion phase as it lifts off. To maximise acceleration, it’s crucial to make the most of this natural spring-like effect we all have. Our feet are complex structures, composed of:
- 26 bones
- 16 joints
- 107 ligaments
- 20 muscles
They all work together with the rest of the body to enable us to run.
An inefficient stride can cancel out many of the benefits gained from cardiovascular and strength training. Rather than converting energy into forward propulsion, a poor stride dissipates it on impact with the ground. Improving your stride is key to using your energy more efficiently and accelerating more effectively.
One important focus when improving your stride is to aim for a higher running cadence – around 180 steps per minute is often considered optimal.
Proper Posture for a More Natural Running Style
To achieve proper running posture and find your optimal balance, consider the following points:
- Stand tall: Maintain an upright posture by elongating your spine to achieve maximum speed.
- Open your shoulders: Avoid slouching by drawing your shoulders back.
- Lift your elbows: Keep your elbows bent at approximately 90 degrees and lift them slightly.
- Keep your upper body stable: Ensure minimal movement in your upper body during running.
- Lean slightly forward: Incline your torso forward slightly to encourage efficient forward propulsion.
- Look straight ahead: Keep your gaze fixed on the horizon to maintain proper alignment.
Balancing active muscles with a relaxed body is essential for gaining speed. Too much tension can harm your stride and increase ground impact.
Arm swing also plays a key role in maintaining upper body stability. Make sure your arms swing naturally from the shoulders, with elbows close to the body and hands relaxed for maximum speed.
Hill Runs to Build Leg Power
Why run uphill instead of on flat ground?
Yes, soccer pitches are flat. But hills are great for naturally strengthening leg muscles and boosting your speed.
Training on inclines regularly improves muscle strength and makes your stride more efficient, helping you increase your speed over time.
Hill Runs Are Just One Part of the Equation
Hills don’t replace the track. Hills are great for strength and technique, while track work focuses on acceleration and competition speed. It’s important to balance both for overall speed improvement.
To train speed on slopes, opt for hills between 200 and 300 metres long, with a gradient between 8% and 12%.
Improve Your Reaction Speed
Improving your reaction speed for better explosiveness means shortening the five steps of the process as much as possible:
- Stimulus perception – via the relevant receptor (e.g. eye or ear)
- Transmission to the central nervous system
- Formation of the execution command
- Transmission of the signal to the muscles
- Execution through muscle contraction
The Importance of Complex Reaction Speed in Soccer
There are two types of reaction speed: simple and complex.
Simple reaction speed involves low uncertainty – reacting quickly to a clear, known signal, such as a starting whistle.
In contrast, complex reaction speed depends on the context. A soccer player must often respond to unpredictable situations and choose the appropriate response. In soccer, as in many sports, complex reaction speed is typically slower due to the time needed to process information and decide how to act.
A Practical Exercise to Boost Your Speed
A great drill to improve your stride is straight-leg running with short strides. Lean your torso slightly back, scrape the ground with the ball of your foot, keeping your legs straight, and bring the foot actively beneath your centre of gravity.
Perform 4 sets of 30 metres, followed by 30 metres of walking for recovery.
By incorporating these tips and drills into your soccer training, you’ll significantly improve both your maximum running speed and your responsiveness on the pitch.
What Are the Best Facilities to Improve My Speed?
Use Sports Facilities or Machines
Many towns offer free access to athletic facilities that are perfect for running and speed work. A running track is ideal for working on your sprint – it’s flat, even, and marked to help measure distances. It’s perfect for short sprint training.
A treadmill in a gym also allows you to adjust speed and incline, simulating specific training conditions effectively.
Use Urban Spaces or Nature
When it comes to building endurance and working on your run, stairs are incredibly effective. They’re also among the toughest workouts – but highly rewarding if you stay motivated.
A moderate hill can be great for interval training: run up, run down, accelerate, recover. Stick to a structured programme and track your sessions – improvements will come fast.
Join Specialised Sports Programmes Like Soccer Camps
In addition to your regular training with your team, joining dedicated soccer camps can help you improve physically while also working on technical skills.
Many soccer camps include tailored programmes with intense physical preparation – especially summer camps, which help players get in top shape ahead of the upcoming season!
Check out the soccer camps in USA on this page and you’re sure to find a programme that suits your needs. Or contact the Looking For Soccer team – we’ll help you find the ideal camp!
Don’t hesitate to browse the following pages for a sneak peek at some of the best soccer camps available: