ShapeFit.com

Jonesy611 · Joined: 01 Jul 2008 Posts: 10

Alreet.

I'm a winger in my football team, so naturally i need to be quick, i would consider myself all ready quite a bit above average in terms of speed, one thing i would like to work on is my acceleration, of the mark or from walking.

Does anyone here have any good or know any work outs which can help me improve this?

Thanks.

Very Happy

Boss Man · Posted: Sat Jul 12, 2008 9:33 pm Post subject:

Well there aren't really any specific things you can do, I don't suppose, other than keep working on strength, and keep practicing things like Sprints, so you get your Fast Twitch Muscle Fibres more attuned to what you want them to do.

swanso5 · Posted: Sun Jul 13, 2008 1:09 am Post subject:

heavy deadlifts and short sprints "starts" over 10m and from different positions (3 point stance, lying on ground on stomach on back etc)

timtimtimmah19 · Joined: 26 Jan 2008 Posts: 130 Location: Pennsylvania

I saw some DVD from Parisi a while ago and they had some lunges, explosive step ups, and weight resistant runs that they claim help. Truly any heavy and explosive leg/core work will help, such as the deadlifts swanso suggested. I'm also a huge believer in power cleans. I'd suggest plyometrics and sprints, especially some sprints up differing inclines. Also, instead of sprinting for distance, I'd suggest sprinting for certain times from 5-15 seconds. The thing that can help you more than anything in my opinion tho is just getting the right form and learning how to keep it when you're fatigued. For quick feet, which I assume you need as a soccer player, I use a combination of ladder drills and dot drills. I'm not saying all this is necessary, it's just some ideas.

swanso5 · Posted: Sun Jul 13, 2008 7:29 am Post subject:

what else did you see on the parisi dvd? i'm after some of that for a look...

before plyometric's are to be used you need to be strong enough to absorb them

sorinting up hill doesn;t make you faster on flat ground, up hill it does but not flat...it's better for conditioning then speed

i'd stick with sprinting for distance as it's too hard to time yourself...also you need to be able to sprint fast over 10m befrfoe being able to sprint fast over 20m

timtimtimmah19 · Joined: 26 Jan 2008 Posts: 130 Location: Pennsylvania

I was actually just about to rewatch some of the DVD's so I'll post what I see after this viewing, probably tomorrow?

timtimtimmah19 · Joined: 26 Jan 2008 Posts: 130 Location: Pennsylvania

So I watched it and took some notes and I have about five pages of stuff...is there anything in particular you want or should I just post all of it?

swanso5 · Posted: Sun Jul 13, 2008 11:52 pm Post subject:

post all or pm me all please