Do You Have To Be Strong To Play American Football The Need for Speed – Running Fast in Football

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The Need for Speed – Running Fast in Football

One of the key weapons for any athlete is the ability to run fast. At the highest level, when almost everyone is fast, being fast counts more than ever. A difference of a few kmph can be the difference between a goal and a save! So what do you need to do to have a little extra between your legs? Training!

It is totally unacceptable to be slow, weak or too tired even at the end of 90 minutes on the football pitch. Regardless of gender, players must have the ability to make long runs, even in the last minute of normal or extra time.

What does this mean?

On the pitch, being fast means many things – it means getting ahead of a man, with the ball; It means, taking the ball out of a man’s hand; This means getting to normal balls first, winning the ball in the air, getting into scoring position and finally, scoring.

To get those extra inches, you have to jostle for space. If you have the added advantage of speed, the knockback can be reduced.

A good player can take a lot of time and training to get really fast. However, an average player, who is already fast, can look very good against better, but slower players. Running speed automatically increases jumping and agility, making you a better athlete overall.

The back of the foot

The first focus area you need to work on to improve your running speed is the muscles in the back of your legs. There are a few simple rules that govern your running speed. One of them is power or force that is exerted on the ground.

The more power or strength, the more speed!

So you need to work on your glute or quad strength to make sure you have enough strength in your legs. All sprinters have extremely strong glutes and quads. This allows you to kick your feet down with more speed and force, thus getting an equal and opposite reaction from the ground.

Exercise: To keep your glutes and quads in shape, you need to work with squats or dead-lifts. Both exercises focus on the Glutei and Quad muscles, tightening and strengthening them.

Hamstring

Perhaps one of the most important muscles needed to play football, the hamstring is also one of the most vulnerable. The most common cause of a hamstring muscle pull is a “tight” muscle. Without a proper warm-up, running can easily lead to overstretched hamstrings and, therefore, a long, painful injury.

The hamstrings are one of the most essential muscles that help you run. Providing most of the thrust that allows you to extend your leg out, the hamstrings require significant strength to support all that movement during sports.

Exercise: The best way to avoid injury is to warm up well using both static and dynamic warm-up techniques. Static techniques include stretches while dynamic warm-ups include kick-ups or touch-downs while moving. Regular warm-ups and stretching strengthen your hamstrings, preventing injury.

don’t lie

To be a good runner, the hips must be strong and extremely flexible. At all levels, especially at the junior level, players tend to attend classroom training and meetings or discussions. These will decrease as you level up. However, as a young athlete, you need to spend hours in the classroom and this means, the hip flexor muscles are shortened.

The hip flexor muscles, in general, may be shortened or stretched. The way you choose to store them most of the time determines the shape they will stay in. Flexibility and strength are two of the most important parts of any football player’s hip muscles. To run fast, you need your hip flexor muscles.

Exercise: To stretch your hip flexor muscles, you need to place one knee on the floor, bent at 90 degrees. Hips should be in a neutral position with the other knee at hip-height. The other knee should be bent straight down 90 degrees. You need to stretch forward in this “fencer” position, until you feel a stretch in the hips (towards the bottom of the knees).

To improve strength, you can simply stand with your arms at your sides. Raise one knee to hip level and then hold the position. Slowly raise it up to your chest and then lower it back to hip height.

Strong to the core

A strong stomach also reduces the range of motion of your hip muscles. Despite all the flexibility and strength, hip muscles use more energy in movement than your abdominal muscles. To conserve energy and move more efficiently, you need to have rock-hard abs.

If you don’t have strong abs, you’ll overuse your hips and that means a hamstring or quadriceps pull, or worse, a tear in your anterior cruciate ligament. Believe it or not, your career can end if you’re not careful.

Exercise: There are many ways to work your abdomen or core, but the easiest way is to do “planks”. Just sleep with your arms and toes facing down. Extend slowly keeping your whole body completely straight. Hold the position as long as is comfortable, before lowering yourself slowly. Remember to squeeze your glutei muscles as well as pull your stomach inward.

A foot run

A simple exercise to increase your running speed, the single leg squat is an essential part of your workout routine. You need to understand body shape while running. Only one foot touches the ground at a time. This means that each leg must have enough strength and power to propel your body forward.

Exercise: Single leg squats are essential for building your leg strength. Along with strength, you also get the added benefit of working on your balance as well as helping your anterior cruciate ligament. Strengthening the ligaments is also important for your speed.

Football is full of stops, changes of direction and starts. If you want to gain an advantage over your competition, make sure you have speed. You might not be the best dribbler in the world, and when faced with an opponent, you can just give up the ball. However, remember that if you are fast, they will have to contact you first. This may not be the easiest thing to do. The flanks, proverbial workhorses in the middle, are essential to achieving the perfect 4-3-3 mix.

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