==== ==== If you want to be quicker, check this out: http://tinyurl.com/86aa86k ==== ====
One of the key weapons for any player is the ability to run fast. At the highest level, while almost everyone is fast, being faster counts more than ever. The difference of a few kmph can be the difference between a goal and a save! So what do you need to do to have that little extra in your legs? TRAINING! Being slow, weak or too tired, even at the end of 90 minutes, is absolutely unacceptable on the football pitch. Regardless of the gender, players need to be able to run long sprints even in the last minute of normal or extra time. WHAT DOES IT MEAN On the pitch, being fast means a lot of things - it means, getting ahead of the man, with the ball; it means, getting the ball off of a man; it also means getting to common balls first, winning the ball in the air, getting into scoring positions and eventually, scoring. To get that extra inch, you need to jostle for space. Jostling can be minimized if you have the added advantage of speed. A good player may take a lot of time and training to get really fast. However, an average player, who's already fast, can look pretty good against better, but slower, players. Running speed automatically increases jumping and agility, making you a better athlete, overall. THE BACK OF THE LEG To improve your running speed the first area of focus that you need to work on, are the muscles at the back of your legs. There are a few simple rules that govern your running speed. One amongst them is the power or force that is applied to the ground. The greater the power or force, the faster the speed! So to ensure that you have enough strength in your legs, you need to work on your Glutei or Quad Strength. All sprinters have extremely strong Glutei and Quads. This allows you to hammer your feet down with greater speed and power, thus getting an equal and opposite reaction from the ground. EXERCISES: To keep your Glutei and Quads in shape, you need to work with Squats or Deadlifts. Both exercises focus on the Glutei & Quad muscles, tightening them and making them stronger.
THE HAMSTRING Probably one of the most important muscles required to play football, the Hamstring is also the most vulnerable. The most common reason for a pulled hamstring muscle is a "tight" muscle. Without proper warming up, sprinting can easily lead to an over-stretched hamstring and therefore, a long, painful injury. The hamstring is one of the most essential muscles that help you run. Providing most of the thrust that allows you to stretch your leg out, the hamstring requires significant strengthening to support all that movement during a game. EXERCISES: The best way to avoid injury is to warm up well, using both static and dynamic warm-up techniques. Static techniques include stretches while dynamic warm-ups include kick-ups or touch-downs, while moving forward. Regular warm-up and stretching strengthens your hamstring avoiding injuries. HIP DONT LIE To be a good sprinter, the hips need to be strong and extremely flexible. At all levels, especially junior levels, players tend to have classroom coaching and sit-down meetings or discussions. The higher level you go to, the lesser these become. However, as a young player, you are required to spend hours in classrooms and that means, shortened hip flexor muscles. Hip flexor muscles, in general can be short or stretched. The way you choose to keep them for a majority of the time determines the shape they will stay in the most. Flexibility and strength are the two most important parts of any footballers' hip muscles. To run fast, you need your hip flexor muscles to keep up. EXERCISES: To stretch your hip flexor muscles, you need to put one knee on the ground, bent at 90 degrees. The hip needs to be in neutral position with the other knee at hip-height. The other knee needs to bend 90 degrees, straight down. You need to stretch forward in this "fencer" position, until you feel a stretch in the hip (towards the down-knee section). To improve strength, you can simply stand with your hands by your side. Raise one knee to hip level and then hold the position. Begin raising it slowly to your chest and then lowering it again to hip height. STRONG TO THE CORE Having a strong abdomen ensures that your hip muscles move lesser. Despite all the flexibility and strength, hip muscles consume more energy in movement, as compared to your abdominal muscles. To conserve energy and move more efficiently, you need to have rock-hard abs. If you do not have strong abs, you will use your hips more and that means a hamstring or quadriceps pull or, worse still, a tear in your anterior cruciate ligament. That, believe it or not, can end your career if you aren't careful. EXERCISES: While there are many ways to work on your abdomen or core, the simplest way is to
do the "plank". Simply lie face down on your forearms and toes. Slowly raise your entire body, keeping it perfectly straight. Hold the position for as long as comfortable, before lowering yourself slowly. Remember to squeeze your glutei muscles as well as pull your abdomen inwards. ONE LEG RUN One of the simplest exercises that increases your running speed, the single leg squat is an essential part of your exercise routine. While running, you need to understand the body shape. At a time, only one leg ever touches the ground. This means that each leg needs to have ample strength and power to propel your body forward. EXERCISE: Single leg squats are absolutely vital to increasing the power on your legs. Along with strength, you also get the added advantage of working on your balance as well as helping your anterior cruciate ligament. Strengthening the ligament is also crucial to your speed. Football is full of stops, direction changes and starts. If you want to hold an advantage over your opponent, make sure you have the edge that speed gets you. You may not be the best dribbler in the world and when faced with an opponent, you may simply give the ball away. Remember though, that if you are fast, they need to catch up with you first. That may not be the easiest thing to do.side the, proverbial, workhorse in the middle are all you need to get that perfect 4-3-3 mix. Visit http://www.cleatbeat.com for more articles.
http://www.cleatbeat.com An online magazine that tells you everything you need to know about football.
Article Source: http://EzineArticles.com/?expert=Asit_Ganguli
==== ==== If you want to be quicker, check this out: http://tinyurl.com/86aa86k ==== ====