Football speed

All players require speed. Everything else being equal the faster you are the better player you will be. However, football speed is different to the speed required of a sprinter.

Football speed is reactive and often unpredictable

The first step (linear or rotational) could make all the difference to getting past an opponent or close enough to make a winning tackle.

A skill will often have to be performed from the basis of speed, tackles, headers, passes, shots and so on

Although elite players play on pitches that could support a game of bowls many of us will not be so lucky. Muddy, undulating surfaces will impair speed generation.

A sprint may be needed when you are 'blowing hard' (see developing football endurance later)

Your training must reflect the above considerations. Use these practices to improve your football speed:

Turn and sprint drill

Players stand on the half way line, to a command they turn and sprint 10m. Repeat 6 times taking 30 seconds' recovery between efforts whilst varying the turn direction

Run at three quarter pace for to a ball placed 20m away. Dribble it and swerve around a cone and pass after a further 15m. Repeat 6 times with 40 seconds' recovery between each effort

'Speed dribble' over 30m (from standing: simply dribble as fast as you can in a straight line). Repeat 6 times with 1 minute recovery between each effort

Floor ladder drills You may have seen players performing various drills through floor ladders on TV.

These exercises are designed to improve, speed, agility and reactive ability. They will positively affect your neuromuscular system if used over time, so that you will be able to get your legs moving that bit quicker. There are hundred of permutations that can be used with one or more ladders. Here are some examples:

One foot in each rung (use a low knee lift and concentrate on foot speed, driving your arms backwards and forwards)

Step sideways through the ladder. Keep low and light on the ground

Run backwards through the ladder one rung at a time - use your calf muscles and ankles to generate your speed and do not forget to co-ordinate your arms with your legs

As (I) above but on exiting the floor ladder take control of a ball dribble 10m round a cone and speed dribble back to the start

Improve your first step

Incline your trunk forwards and piston your legs back behind you whilst pumping your arms backwards and forwards as fast as you can. Look at Christiano Ronaldo, the Manchester United and Portugal player, and how he modifies this sprinting skill when dribbling. Practice!