If you’re serious about improving your soccer performance, one thing that you must make sure that you don’t overlook is your acceleration capacity. Make no mistake about it, when you need to run after a ball, you can’t be doing so slowly. If you hope to achieve success and reach that ball before your opponents, you need to get there in record time.
Your ability to do this is very much determined by your ability to accelerate at a moment’s notice. Fortunately, with the right soccer workouts, you can easily accomplish this.
Let’s look at what you should be doing during your soccer workouts off the field to boost this element of your fitness level on the field.
Short Sprint Training
The best way to go about achieving improvements in this aspect of your fitness level is to perform short sprint training. You may have done interval training before, where you performed 30-60 seconds at a higher intensity level and then backed off and performed another minute at a lower intensity level.
Those are good, but not what we’re talking about here today.
In these soccer workouts, you want to be going full out at maximum speed for 10-15 seconds. Basically, you’re focusing on just that initial part of the sprint, focusing on going from zero to max out effort in as minimal of a time frame as possible.
Once that short sprint is up, rest for 1-2 minutes so that you are 100% fully recovered and then do it again. You’ll then repeat this process with your soccer workouts for a total of 10-15 sprints, starting with a warm-up and cool-down to prevent injuries and muscle pulls.
Adding The Resistance
Now, once you have the sprinting down and feel you can do that with ease, then it’s time to look at making things more challenging. After you feel that you’re currently doing these as fast as you possibly can, turn to outside resistance to boost your fitness further.
Add this extra resistance by using a weighted vest. Simply strap the weighted vest on and repeat the same workout just described above.
Now you’ll be transporting more weight off the start, meaning that when you go to do this in the soccer game itself with just your body weight, you’re that much stronger.
You’ll be able to reach top speeds in no time after a while using this training technique.
Workout Frequency For Best Results
One final thing to know about these soccer workouts however is that they will be intense, so make sure that you aren’t doing them too often throughout the week. Do that and you’ll quickly find yourself injured or overtrained.
Add 1-2 soccer workouts using short sprint training in along with your usual soccer training practices and you’ll be seeing results very shortly.
So don’t struggle with being quick off the start any longer. Take steps to improve this element of your fitness level by utilizing these soccer workouts.
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Improve Your Acceleration Capacity on the Soccer Field With