Ways to gain pace(runing)

[kidda9]

Hi guys,sorry if this is in the wrong forume but i thought it be best here.Right my problam is i play soccer(football to us in the uk),and im kinda slow when it comes to runing so i'm woundering if there is any training that will make me that yard or two faster?

Thanx for the help!

 

[DaMayor]

Related to weight lifting? General?
Squats, calf raises, Jumping rope,Sprints, Run Hills...etc.
You can increase your leg strength all day long, but as far a speed and explosiveness, my money's on sprints. What position are you playing?

 

[P-funk]

You can try some plyometrics ;like jump squats etc.

Also if you are playing soccer it may benefit you greatly to do mutliplaner lunges to strengthen your flexebility, strength and agility in all three planes of motion.

 

[Dr. Pain]

There are drills for running faster, usually for distance, but sprinters have drills too.

A good program...assuming you have a strong base, 20-25 miles per week or more for at least 6 months, would include runs with "Fartlek work" (speed play), like a 2-4 mile run, but with 100% bursts of speed in between two landmarks, say telephone poles or something....6-12 times during the run.... hill repeats build strength, 6-8 short to moderate hills, 50-200 yards, ......sprints, stride-outs, intervals, high kicking/butt kicking stride drills...etc It's a combination of training.

Best to maybe research a program that improves both sprinting and endurance

Good Luck

DP

 

[Pazza]

Running up hills will help increase your speed.

 

[Jenny]

Originally posted by Dr. Pain
"Fartlek work" (speed play),
DP

HEY, that's a swedish word!! your wife taught you this?

 

[Dr. Pain]

Originally posted by Jenny
HEY, that's a swedish word!! your wife taught you this?

Nej (she taught me that...lol)

...I used to love Fartleking..... I had some seriously incredible runs that way...

 

[kidda9]

Thanx for the help .I forgot to add this info wos for my friend he plays left/right back in deffence.

 

[DaMayor]

So, would that be a Defender or a Fullback in the UK? Best of luck to your friend! By the way......all of the recommended excercises should be done with the ball.

Red cards suck!