Running. Wow.

[smithxi]

Played my first game in a while.

wow, running is a b****.

i had half a double turkey subway sub in me and a bannana.

oh wow do i regret eating that. anywho. can anyone tell me anything about running in game? call me a cop out, but i'm going to buy those vapor 2's. i'm too small for a heavy shoe.

i need running tips, downloadable videos, web pages. running. i need to run!

[Rema]

What do you want to know about it? Increasing endurance? Speed? Acceleration? General running technique? Be more specific :).

[Mauricio]

What do you want to know about it? Increasing endurance? Speed? Acceleration? General running technique? Be more specific :).

i would like to know more tips on speed and acceleration, and maybe a bit of endurance. If you plz.


Ciao
Mauricio

[smithxi]

it says here you're sprinting speed won't get any to much faster after age 16.

http://www.expertfootball.com/training/speed_training.php

Odd.

It's endurance I'll have to work on I suppose.

[Rema]

it says here you're sprinting speed won't get any to much faster after age 16.

http://www.expertfootball.com/training/speed_training.php

Odd.

It's endurance I'll have to work on I suppose.

It says it won't improve easily. When I started highschool track I was around 15 years old, 19 now, and i've noticed an almost 1 second improvement in my 100m time and I hardly did any training (definitaly could be faster if I had trained). That may not seem like much improvement but 1 second in the 100m is quite a bit (ie: went from a 13.5s avg time to 12.5s avg - i'm a girl too so i'm pretty pleased with it).

Anyways, I made a post on a different forum that goes with this topic well so i'm just going to copy/paste it here; the topic for this was acceleration but many of the information can also help with speed endurance:


Hill sprints, Squats (split squats specifically), and plyometrics (http://www.brianmac.demon.co.uk/plymo.htm). I've been lucky enough to have really good natural acceleration, but those have helped to improve on it more.

Also, check out this page: http://www.brianmac.demon.co.uk/speed.htm. That Brianmac site also has ALOT of other useful info if you want to read over it.


If you train properly, the training on that site is helpful for both acceleration and speed endurance - both needed in soccer, though acceleration more. I can get to full acceleration in about 2 steps (so i've been told - I think it's a bit of an exaggeration!) and it's improved from hill sprints (up AND down), squats, and plyo's. If you notice, all those are a form of resistance training - resistance = acceleration/power/strength. You seem to be so defensive over your mentioned exercise, Kaosp. I never said it wouldn't work, i'm just offering other exercises that i've had good success with. I've done something similar to your mentioned exercise (short hard sprints), but i've done it from a "crouch" more as to simulate a start off the blocks. There's also an exercise called "sled training" where you drag a sled/tire behind you, but again, it's a form of resistance training. You could also try using speed (or acceleration) ladders.

Improving on 3 yard sprints to get to a ball first does involve a TON of acceleration, but it also involves your reaction time so improving on both is important. If someone has the same acceleration as you but better reaction time, you'll never get to the ball first (obviously).

If you watch how a sprinter accelerates, you'll notice that they're lower to the ground (partially as a result of coming out of the blocks), but they're also driving with their arms. It's VERY important to remember that. Technique is so important and not all of it involves just the legs. They also usually have their head down and their body gradually raises up during acceleration - though in soccer, you can't have your head down that long because you should always be aware of where the ball is. In addition to this, you'll also notice that during the acceleration stage, a sprinters feet should be hitting the ground BEHIND their hips. As they get to their max speed, as mentioned earlier, their body goes more upright and their feet hit more below them. During the acceleration stage, you should also be basically driving with your "toes" (balls of your feet) only. When you get faster you'll notice a more heel-toe action.

If you can, get out to a local track club or find any track athlete (who trains) that can teach you proper technique.

http://www.coacheseducation.com/coaching/g...ayan_apr_01.htm Read that page, and go down to "A LEARNING PROGRESSION FOR DEVELOPING ACCELERATION SKILLS". It will help with technique. Go over it slow first, then get faster as you get technique down.

(Sorry for the novel ).

And last quote...



Squats are best used with weights, but can be used without. It is a leg exercise but it actually does use your upper body somewhat (ie: abdominals) so it's great.
Here's a basic squat using a barbell:
http://www.exrx.net/AnimatedEx/Quadriceps/BBSquat.gif
http://www.exrx.net/WeightExercises/Quadriceps/BBSquat.html
Plyo's - plyometrics - is a type of training made to improve explosivenss/power (power = speed + strength). Many people use it to improve their vertical as well. Many of the exercises involved use some sort of jumping. Check out the Brianmac site that I put up earlier for more info.


In addition to all of that, swimming is also a great way to build up endurance without putting a bunch of stress on your joints (ie: from running on pavement). Mix up your training when your going for endurance so as not to get any overuse injuries like shinsplints. Fartlek training (http://www.brianmac.demon.co.uk/fartlek.htm) is also a really good idea to try out.

[SaberWolf]

Endurance- for endurance run (at a steady pace) for about 3 miles...I run Cross Country before the Soccer season to improve my endurance.

Speed- you can do lots of "speed stretches" like V-skips, Groin Stretchs, High Knee, Butt Kicks, and so on, this will increase your top-end speed.

Acceleration- to have a quick acceleration try Plyometrics, you can find this on This (http://www.gymarchive.com/public/show_training.php?training=120&language=en) site.

Technique- keep on your toes, swing your arms back and forth, never to the side, keep your hands open (do NOT ball your hands into a fist or something like that). Breath in through your nose and out through your mouth unless you know how to successfully breath through your mouth without getting cramps.


it says here you're sprinting speed won't get any to much faster after age 16.
Thats just like saying your brain doesn't absorb knowledge after age 10. It does absorb knowledge still, its just that your brain stops growing around age ten. Your muscles in your legs, stop growing, but you still can get faster.

[smithxi]

it's crucial that the tendons in the body are fully stretched out.

someone once told me this, and i believe it to this day.

he said once you're fully stretched, you'll never lose that limberness.

he could wake up in the morning and without stretching kick his toe to the top of a doorway with his other foot on the ground.

[Mauricio]

Thanks for the exercises smithxi and Saberwolf.
Is there anything that I can do for quickness and agility with the ball and off?
You can never be too quick and fast.


Ciao
Mauricio

[SaberWolf]

If you use that site that Rema stated "Brianmac.com" it should have something for agility, but with the ball, use cones and dribble between them...Use just your left, then just right, then both, and get quicker and quicker.

But off the ball, do things like lunges, and there are MANY cone-drills like 4-corners where you run to each one as quick as you can.

[smithxi]

i've noticed i focus more on running and kicking the ball further in front of me when i look forward, and not at the ground.

i think to play better soccer you have to keep your head up and observe your teamates locations and be able to move without always looking down. strategy is huge in soccer, and faster speed can be obtained by kicking it further in front of me and sprinting faster to it. cause those kicks slow you down. try it both ways once, tell me what you think.

try keeping your head up when you dribble and kicking the ball further in front of you.

[Willio]

Technique- keep on your toes, swing your arms back and forth, never to the side, keep your hands open (do NOT ball your hands into a fist or something like that). Breath in through your nose and out through your mouth unless you know how to successfully breath through your mouth without getting cramps.

Hey Saberwolf, y cant we ball our hands into a fist when we runnning?

[SaberWolf]

Something to do with blood flow, and its like back-pedaling from breathing, when your moving your arms alot, they need blood, and when you ball your hands, into restricts blood flow, so your heart has to pump harder to get the blood to flow more freely.

There's a few things you can do, take your index and thumb and make a circle, and you can run like that, or stiffen your hand straight-out (like Henry) or for long runs, alternate your fingers with your thumb, like index and thumb, then middle and thumb, then ring and thumb, then pinky and thumb, and then backwards...This takes my mind off the run, gives me something to do, and takes my mind off the pain in my legs and lungs.

[smithxi]

oh yeah, forgot about that one.

[SaberWolf]

:p

[theman]

Thanks for the exercises smithxi and Saberwolf.
Is there anything that I can do for quickness and agility with the ball and off?
You can never be too quick and fast.


Ciao
Mauricio
I like the way this guy says ciao after each post.
It's very continental.

[rio_georgio]

I like the way this guy says ciao after each post.
It's very continental.

lol, or something like toodles.

[SaberWolf]

What does 'ciao' mean anyways?

[rio_georgio]

go google

[AnnaNichole12]

Hey there, I just started running for the first time in a long while also. I know how you feel! I'm a senior now and the last time I was involved in ANY sport was my freshman year, before they found out about a cerebral malformation I have. Anyhow, two weeks ago when my socer team ran our first timed mile, I ran it in 10:31. LoL. Yesterday we tried it again and I ran it in 8:07. That isn't a good time, but I was never a fast person anyways, and to improve over two minutes in two weeks isn't that bad. Here's what I did though, taking advice from my track friend:

Try to run almost every day. I started off only running one lap, or .25 miles. Every day I'd try to run a little longer. Like I duon't know, even just ten extra steps.

stretch first.then start off RUNNING, sprint if you can, but I couldn't. So the first time I ran, I RAN the straight away, then jogged until I got close to the end, then ran the last few feet.

the next day, run a few feet more before you start jogging, and then run a few feet sooner at the end as well.

After about 4 or 5 days, I would "run" a mile. Meaning-
I ran the straight away
jogged back to the starting point
ran the straight away again
jogged as far as I could
then walked back to the starting point
walked my third lap.
then jogged half a lap,
and ran the last half.


Or anyways it was something of that nature. The point is...go around four times. Use a combination of running, jogging, and walking...whatever it takes. Just make sure you start off, and end off at your highest speeds. Every day, run a little more, jog a little more, walk a little less. I hope this works for you and I hope you have a great season.



Played my first game in a while.

wow, running is a b****.

i had half a double turkey subway sub in me and a bannana.

oh wow do i regret eating that. anywho. can anyone tell me anything about running in game? call me a cop out, but i'm going to buy those vapor 2's. i'm too small for a heavy shoe.

i need running tips, downloadable videos, web pages. running. i need to run!