how can i improve my acceleration?

[zidane786_1988]

how can i improve my acceleration? i was thinking of doing long distance jogs or cycling but that will only improve my stamina and not my acceleration. any have any tips that i could use?
thanks

[soccerdoctor]

Don't "jog" or run long distance! Do hills,bounding,plyos...in the training room try pistols and hindu squats...

[Rema]

Don't "jog" or run long distance! Do hills,bounding,plyos...in the training room try pistols and hindu squats...

What exactly are pistols and hindu squats?? Are those different names for a certain exercise and if not, could you explain them?

[soccerdoctor]

A pistol is a one legged squat. There are a number of variations. Generally while standing bring your knee up so your quad is parallel with the ground extend your foot so now your leg is parallel with the ground,you need good hamstring flexibility. Now maintaining your balance squat down but keep your non weight bearing leg extended and the shin of your weight bearing leg vertical. Try to get your butt close to the ground then slowly stand back up. Have fun. Do a yahoo or google search for pics of pistols and Hindu squats a pictures worth a thousand words

[Rema]

Ah alright yeah, I just call 'em one legged squats... keeps it nice and simple ;). I'll take a look at those hindu squats.

[Peace Keeper]

Try wearing shoes at least twice as heavy as your game day shoes. Find a steep hill 15-20 yards long, then go up and down until you can't walk. Run down as fast as you can without falling, this will get your muscles and legs accustomed to moving fast. Go up as fast as you can raising your knees as high as you can, this will build those quads.

Run with your hands open and not clinched, beleive it or not it helps. When you get to a level playing field with your light cleats on you will feel the difference. Do this three times a week for three weeks & you will be much quicker.

[Madridsoccer7]

ankle weights work just as well.

[Rema]

ankle weights work just as well.

Ah, no no. Don't use ankle weights or anything similar to ankle weights... that is, unless you want to have some messed up joints!

[Link]

Yeah, ankle weights are very bad for your back too.

[KevinWH16]

if there is snow in your area i suggests sprints with a sled tied to your waist and some wieght on the sled thro the snow

[Madridsoccer7]

thanx for the ankle weights advice, you prolly saved me alot of trouble