In soccer, speed is an important ability that can determine the outcome of a game.
The way your body moves is different when running fast and when changing direction quickly.
This time, we will explain the characteristics and training of how to use your body to move quickly, which is what decides the game in soccer.
〇The ability to move faster than your opponent
In soccer, rapid changes of direction over short distances and moving faster than the opponent to gain possession of the ball create shooting opportunities.
Since victory or defeat can sometimes be decided in a split second before the goal, the ability to move quickly is extremely important.
And this "ability to move quickly" can be rephrased as "agility."
*About "agility" in soccer
Agility is not just about how you use your body, but also about the cognitive aspects of sensory information and decision-making.
How to use your body for agility in soccer
It requires the ability to change body position rapidly and accurately without losing balance.
Breaking down agility in soccer,
- ① Core strength to maintain balance
- ② The force of pushing the ground with the foot that is changing direction
- ③ The ability to rotate your feet quickly
Three forces are required:
〇Training to improve "agility"
This time, we will introduce three training exercises to help you build muscle strength and power to improve your agility.
① Stability Ball Pike (Rectus Abdominis and Iliopsoas)
Purpose: To develop the strength to move while keeping the core straight.
How to do it: Get on all fours and place your legs on a stability ball. Keeping your core tight, flex your hips to bring the ball toward your chest, then bring your toes to the top of the ball and return to starting position.
Repetition: 10 repetitions x 3 sets
② Single-leg bridge (hamstrings and gluteus maximus)
Goal: To develop hip extensor strength, allowing you to push your feet off the ground with force and speed.
How to do it: Lie on your back with one foot pointed to the ground and only the heel on the ground. Extend the knee of the other foot and lift it off the floor. Push the heel of one foot into the ground and lift your hips as quickly as possible.
Number of repetitions: 10 repetitions on each side x 3 sets
3. Scissors jump
Purpose: To develop the ability to rotate the feet quickly
How to do it: From a lunge position, jump, switching legs as you jump.
Once you get used to it, switch positions twice in the air.
Number of repetitions: 10
Summary
In soccer, being able to move 0.1 seconds faster than your opponent over a distance of 5 meters can make a big difference in closing in on the ball and switching between offense and defense.
Let's reconsider the value of speed in soccer and make it our weapon.
Author
Minori Nakayama, Physical Therapist at Ikejiri-Ohashi Sera Clinic
Supervision
Dr. Yasushi Sera, Ikejiri-Ohashi Sera Clinic
Ikejiri-Ohashi Sera Clinic