Sprint Techniques for Soccer

Keeping the Muscles Agile

• Always make sure to stretch for 15 to 20 minutes before beginning any sprinting drills. As sprinting is an intensive activity that requires the flexibility of many muscles in the body, it is important to stretch not just the legs, but also one's arms, neck and back. Stretching every single day is important to increase flexibility, and before all workouts and games to help prevent muscle stiffness and tearing. The introduction of a good, regular stretching routine will not see immediate results, but will improve flexibility over time. Stretch the arms by bending your right arm over the head and holding the elbow with your left hand for about 20 seconds. Repeat for each arm. Bend the body in half, and stretch your arms by reaching the tips of your fingers toward the ground. Hold for 20 seconds. Next, sit on the ground and extend arms and legs straight in front of the body so they are parallel. Clasp the hands together and hold for about 20 seconds. Stretch your arms and upper back by reaching behind the body, clasping the hands together and holding this position for about 20 seconds. After stretching the arms and back, it is important to do the hamstring stretches that are described here:

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Proper Form

• It is important to maintain proper form when sprinting to achieve maximum speed.
  Keep the back upright and the head tilted upward to open up the lungs and obtain oxygen flow. The arms should naturally synchronize with leg movements, helping you achieve greater momentum. However, while running, be sure to focus your attention on your legs, rather than your arms. Focus more on the span of the legs, with the legs being stretched and used to their fullest potential to propel you across the field. When running, land with the heal first and roll to the front of your foot so the next leap can be achieved by springing off the tip of the toe. Do not look down, but in front at all times. Also, when running from one point to another, be sure not to decelerate too soon. It is far better to "over run" or skid into the capture of the opponent's ball by putting the momentum of the run into the steal, than slowing down too soon and missing the chance. When running with the ball toward the goal, always keep focus on the goal and what lies ahead, not behind, putting the most focus on your speed rather than the accuracy of your goal kick. Getting to the goal itself is most of the battle.

Drills

• After stretching is complete, go on a half-mile-to-mile-long jog. Be sure not to overdo drills, as these will tire your muscles. Increase the frequency and difficulty of workout routines gradually. Practice running sprints by setting up cones at short intervals on a grassy field. Work on running as fast as you can back and forth one or two times in a row--at first to get the hang of having to stop short to turn around at the cones and start running again. After practicing this, you can start timing yourself to improve speed. Another good drill will help you avoid deceleration and improve your endurance. Place three cones at equal intervals on the field and sprint from the first to the second cone. After reaching the second cone, shift into a jog. When reaching the third cone, stop, turn around and repeat the exercise. It is okay if you overrun the second cone, as the focus should be on achieving maximum sprint speed.