How to improve your acceleration | speed tutorial

Summary

This video focuses on improving speed and acceleration, particularly in football, by comparing the presenter's performance against a fast and agile Border Collie. The presenter works with an expert who shares the importance of frequency, body positioning, and power output in football, noting that players make over 1,000 accelerations per game. Practical drills, like using an agility ladder, help enhance frequency and overall explosiveness. Through repeated training and proper technique, players can improve their acceleration and focus more on the game rather than their movements.

Takeaways

• 🐕 The video begins with a comparison between a Border Collie and a football player, emphasizing speed and agility.
• ⚡ Speed and acceleration are critical in modern football, with players performing more than 1,000 accelerations in a single game.
• 🦵 Acceleration in football requires not only strong legs but also full body coordination, with arms playing a vital role.
• 🚶‍♂️ Foot placement and body posture are key to effective acceleration, especially in maintaining a straight, powerful stance.
• 🏃‍♂️ Frequency of steps is a major factor in acceleration, and finding the right balance between step length and frequency is important.
• 📈 Usain Bolt's technique is used as an example, showing how his stride frequency and length contribute to his speed.
• 📚 The agility ladder is introduced as a tool to help train step frequency and improve speed by building muscle memory.
• 🎯 Drills focus on maintaining a high body position, stretching the legs fully, and transitioning smoothly from agility drills to sprints.
• 🤖 Training aims to make step frequency automatic, freeing the player to focus on the game instead of their movements.
• 🔁 Repetition and practice are crucial for improving acceleration, as the nervous system adapts and learns over time.

Q & A

Why is acceleration so important in football?

Acceleration is crucial in football because players perform around 900 to 1,000 accelerations in a 90-minute game, often in different directions such as forward, backward, and sideways. Quick acceleration helps players stay competitive and respond faster during gameplay.

What is the key secret behind good acceleration according to the coach?

The secret to good acceleration is that it involves the whole body, not just the legs. The feet, arms, and entire body must work together to generate explosive speed and support efficient acceleration.

What common mistake do athletes make when starting a sprint, and how did the speaker perform?

A common mistake is lifting the foot and moving it backward before starting the sprint. The speaker did well by keeping the foot grounded and starting from that position, which allowed for a better launch.

Why is body positioning important when starting an acceleration?

Body positioning is important because staying upright and ensuring the front leg is fully stretched allows for a more powerful push-off. This leads to a more effective and explosive start.

How does frequency of steps relate to acceleration in football?

Step frequency, the number of steps taken per second, is key to accelerating efficiently. Even with shorter steps, higher frequency can improve speed. Usain Bolt, for example, takes around 42 steps in 9.58 seconds, demonstrating the importance of frequency in generating speed.

What is the purpose of using the agility ladder in training?

The agility ladder is used to help players increase their step frequency and train their nervous system to move faster. It serves as preparation for sprints by teaching the body to move more efficiently.

Why is it important to remain upright during agility drills?

Remaining upright during agility drills ensures that the legs are fully stretched, which is necessary for generating power during the sprint. A high position also prepares the body for transitioning into a full sprint.

What is the 'transition phase' and how can it be improved?

The transition phase refers to the brief moment when the brain switches from one movement (such as agility drills) to another (such as a sprint). The less time this transition takes, the faster the player can move. This can be improved through training and repetition.

How does repetition in training help improve speed and acceleration?

Repetition helps the brain and body memorize movements, allowing players to perform them automatically without thinking. This frees up mental resources to focus on the game rather than on how to move.

What final tips does the coach give for improving explosiveness and acceleration?

To improve explosiveness and acceleration, focus on increasing power output, maintaining proper body positioning, and refining step frequency. Training the nervous system through repetition and proper technique will help athletes become faster and more agile.