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Physical

Speed and Acceleration

Get faster over short distances and leave defenders behind.

Football speed isn't about 100m sprint times - it's about explosive acceleration over 5-20 yards. This guide covers sprint mechanics, plyometric exercises, and football-specific speed work. You'll learn how to improve your first step, how to accelerate efficiently, and how to maintain speed with the ball at your feet.

Key Points

1First three steps are the most important - stay low and drive forward
2Arm drive generates momentum - pump your arms, don't let them flap
3Stay on the balls of your feet, not flat-footed
4Short, powerful strides for acceleration; longer strides at top speed
5Core strength and leg power underpin all speed work
6Practice sprinting WITH the ball - match speed is different

Training Drills

✓Sprint starts from different positions (standing, kneeling, lying down)
✓Resistance sprints with a band or parachute
✓Plyometric work - box jumps, bounding, single-leg hops
✓Sprint intervals - 10-20 yard repeats with full recovery
✓Dribbling at speed with changes of direction
✓Ladder drills for foot speed and coordination

Learn From the Pros

Kylian Mbappé - devastating acceleration and top speedAlphonso Davies - electric pace in transitionAdama Traoré - raw speed and power combinedTrinity Rodman - explosive speed on the wingErling Haaland - deceptively fast for his size

Ask FootballGPT

“How can I get faster for football?”

“What exercises improve acceleration?”

“Is speed genetic or can I train it?”

“How do I sprint faster with the ball?”

Frequently Asked Questions

Can I really get faster, or is speed just genetic?

You can absolutely improve your speed. Genetics set your ceiling, but most players are nowhere near their potential. Proper sprint mechanics, strength training, and plyometrics can add significant speed. Even a 10% improvement makes a huge difference over 10 yards.

What's more important - top speed or acceleration?

Acceleration. Football is played over 5-20 yards, not 100 metres. The player who reaches top speed first wins the race. Work on your first three steps - stay low, drive hard, pump your arms. That's where games are won.

How often should I do speed training?

2-3 times per week maximum. Speed work is intense and requires full recovery. Do it when you're fresh, not after a hard training session. Quality beats quantity - 6-8 max-effort sprints with full recovery is better than 20 half-hearted ones.

Will weights make me slower?

No, that's a myth. Strength training (when done properly) improves power, which improves speed. Look at sprinters - they lift heavy. The key is to train power, not bulk. Explosive movements like Olympic lifts, plyometrics, and squats all help speed.

Expert Advisors

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Sports Scientist

Fitness and conditioning

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General Player

All-round player development

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Youth Player Advisor

Youth player development U12 and under

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