Want to get faster this offseason?

Here are 4 things every footballer should be adding into their training this offseason to increase your speed and become faster on the field.

1. Heavy Lifts: In the realm of sports science, heavy resistance training is a foundational method for enhancing speed-related attributes. By targeting the neuromuscular system and fostering adaptations such as increased muscle fiber recruitment, hypertrophy, and enhanced force production capabilities, heavy lifts like squats and deadlifts can effectively contribute to improved sprinting performance. These compound movements engage large muscle groups and stimulate the neuromuscular system to generate high levels of force, which is integral for generating rapid acceleration and maintaining top-end speed during sprinting activities.

2. Plyometrics: Plyometric training is a cornerstone in speed development protocols due to its ability to enhance the stretch-shortening cycle (SSC) and improve the elastic properties of muscles and tendons. By incorporating exercises such as depth jumps, bounding, and reactive hops, athletes can capitalize on the rapid stretch reflex and potentiation mechanisms, leading to greater neuromuscular efficiency and force production during sprinting actions. Moreover, plyometrics play a crucial role in developing the ability to rapidly apply force into the ground, thereby facilitating greater propulsion and stride length during high-speed locomotion.

3. Running Mechanics: Optimal running mechanics are paramount for maximizing speed potential and minimizing energy wastage during sprinting endeavors. Through meticulous analysis and refinement of biomechanical parameters such as stride length, stride frequency, ground contact time, and posture, athletes can optimize their running technique to achieve greater efficiency and velocity. Techniques such as proper arm swing coordination, pelvic stabilization, and foot strike mechanics are key focal points in running mechanics interventions aimed at refining sprinting form and enhancing acceleration and top-end speed capabilities.

4. Running at Max Speed: To truly unlock one's speed potential, athletes must engage in specific training modalities that target the development of maximal sprinting velocity. Training protocols incorporating high-intensity efforts performed at or near maximum velocity allow athletes to adapt to the biomechanical and physiological demands of sprinting at top speed. These sessions typically involve short-duration sprints performed over distances ranging from 10 to 60 meters, with ample rest intervals to ensure quality sprinting mechanics and prevent neuromuscular fatigue. By regularly exposing the body to maximal sprinting efforts, athletes can progressively enhance their neuromuscular coordination, muscle recruitment patterns, and metabolic efficiency, ultimately translating to improved sprinting speed and performance on the field or track.