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Increasing Speed

  • 08-04-2009 9:11am
    #1
    jojo75
    Closed Accounts Posts: 54 ✭✭


    Hey guys,

    I am training for football and I usually play in the full back line which requires a lot of sharpness, quick on the turn and a good burst of speed over 10 - 15 yards. This is my first year back playing after 2 years off due to college and I find my fitness increasing week by week by still lacking in the other areas. Has anyone any tips on how to increase my speed and sharpness over them first few yards, is there any specific weights exercises I could be using or any extra training I could be doing? Gonna post this in GAA forum also.
    Thanks


Comments

  • #2
    matrixroyal
    Registered Users, Registered Users 2 Posts: 123 ✭✭matrixroyal


    your team training should be getting you sharper by the week and would get you very close to where you need to be.

    In addition to the normal team training ( Tuesday and Thursday nights ), I do 1-2 mornings in the gym doing some pylometric stuff ( google it ) and squats, split squats, dumbell lunges, power cleans etc. I also try to get in 1-2 sprint sessions, doing 50m and 100m sprints. For sharpness I have a weighted jacket and i do short sprints ( usual cones setup ) with the jacket on, really helps the sharpness and for changing direction.

    I know there are other approaches and better programmes but I have had good results with the above.


  • #3
    Jonny303
    Registered Users, Registered Users 2 Posts: 634 ✭✭✭Jonny303


    i found sprint resistance training (drag sleds) and hill sprints really helped me. i would say tho, train for what you are trying to improve. most sprints are not going to be in a direct straigh line, and your turn (evan just slightly) is where you will loose momentum.

    sort of on topic here, anyone managed to make a home made drag sled? i did last summer with a strimmer harness and a 4 stone punch bag, but something with varied weight would suit me better.

    cheers


  • #4
    colly10
    Registered Users, Registered Users 2 Posts: 3,038 ✭✭✭colly10


    For sharpness, do short sprints, jogging which bursts into 20 yard sprints helps.
    Sprints between cones also helps, like sprint to the first, jog back, sprint to the second, jog back etc...

    Or put the main cone in the center with 4 cones around making a cross and sprint to the middle then to the next cone, sprint to the middle then to the next cone, this helps with getting your tuns sharp as well


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