Improve Your Footspeed in Football with these Tips

If you want to see an improvement in your abilities on the pitch, training hard isn’t enough; you also need to train properly. Every player should practice fundamental conditioning and lifting routines, but how you spend your time training mostly depends on your position and what you need to work on to improve. Speak with your instructor prior to beginning a brand-new workout regimen.

They’ll be able to provide you the greatest advice on what you should improve on to raise your game. Depending on what you’re working on and what your goals are, every player’s training regimen should be unique.

Strengthening chest and arms: improve your footspeed

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Put your hands beneath your shoulders while kneeling. Keep your elbows bent and close to your trunk while supporting yourself. Without bending your knees or rounding your back, lower yourself to the ground. Push yourself back up to finish one rep when your chest is 4-6 inches (10-15 cm) off the floor.

Do 4-5 sets of 15 repetitions if you are unsure of the number to perform.

If you want to draw attention to your shoulders or occasionally change things up, pull-ups are a terrific alternative to push-ups.

If you want to boost the weight resistance of your workout, you can wear a weighted vest.

Single leg squat: improve your footspeed

Place a chair behind you and balance yourself by bending one knee. Slowly drop your hips to the chair’s seat while using your arms to maintain balance. To complete one rep, tap the chair with your butt and then hoist yourself back up off the ground.

If you’re unsure about how many, perform 3 sets of 8 reps on each leg.

It’s crucial to concentrate on your lower body during the off-season because your hips, core, and legs account for the majority of your speed.

Chair dips: improve your footspeed

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Standing in front of a chair, squat down until your hands are resting on the edge of the seat. Keep your feet on the ground, bend your knees, and avoid arching your back. After lowering yourself 6 to 12 inches (15 to 30 cm) by bending your elbows, lift yourself back up to complete one rep.

If you are not following a specific training plan, you can perform 3 sets of 10 repetitions.

You heavily rely on your triceps for blocking, throwing, pass rushing, and exiting your stance, thus they are crucial.

Side-lies to train hip muscle and abs

As you perform a side plank, lie on your side and support yourself with your forearm. Then, extend your top leg such that your feet are separated by 1 foot (30 cm). Don’t bend your knees and maintain a straight posture. Without moving your forearm or foot, raise your hip as high as you are able to. To finish one rep, lower your hip down once more.

Do three sets of 10 reps on each side if you’re exercising independently without a training schedule.

When you’re hit on the pitch, your hips can help you shuffle, spin and stabilize yourself.

Distance running: improve your footspeed

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Do some long-distance running to stay in shape, increase your stamina, and around 1-2 times per week. Depending on your stamina, run for 15 to 30 minutes.

If you become tired of jogging or want to switch things up every now and then, swimming is a terrific alternative to long-distance running.

Many athletes engage in calisthenics and aerobic exercises once or twice per week in addition to three to four times per week of weightlifting. However, it largely relies on the position you’re playing and the aspect of your game you’re focusing on.

Perform sprints

Do 40-yard (37 m) sprints to improve your speed an additional 1-2 times per week. To increase your explosiveness and speed, sprint for 10-15 minutes with 15- to 30-second breaks in between.

The standard speed measurement used in football is the 40 yd (37 m) sprint. The reason for this is that the typical punt is 40 yards (37 m) long, which is also the furthest anyone will ever run to receive a throw.

Hill sprints: improve your footspeed

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Go to a hill in the park or forest reserve near you a few times per month. Run as quickly as you can up the hill. Take a minute or two to rest when you reach the top, then slowly make your way back down. To develop all the muscles you use to run, repeat this process 5–10 times. This is a fantastic approach to increase your field speed and explosiveness.

If you don’t have access to a hill near your home, you can sprint stadium steps in its place.

On a gradient that is steeper than 25 degrees, avoid doing this. If you try to rush up a steep incline, you run the risk of falling and tumbling down the hill.

Hurdle drills

3 little, 6 in (15 cm) tall objects should be placed on the ground. Place them in a line, 2-3 feet (0.61-0.91 m) apart. Shuffle back and forth and laterally along the row of objects while standing with your feet over the items on either end. Be sure to land softly and step over the obstacles with each step. Perform 3-5 sets of this for 30 to 60 seconds each.

A well-known football training exercise is the 3-hurdle drill. Your body will learn to rotate and cut quickly on the pitch thanks to this exercise.

Weight lifting exercises: improve your footspeed

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Every athlete has a distinct lifting routine, and the weight you use depends on your current strength and the amount of muscle you want to gain. In general, concentrate on performing fewer repetitions of higher weight. You’ll gain muscle and increase your explosiveness on the field as a result.

Generally, perform each lifting exercise for 4 sets of 5 repetitions. To become stronger and gain the necessary muscle during the off-season, lift three to four times per week.

You might merely exercise once or twice a week if your primary goal is improving your speed and you don’t really need to put on any muscle.

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