Acceleration and Speed Training for Footballers

Speed and acceleration are critical attributes for footballers, enabling them to beat opponents, reach the ball first, and recover defensively. Training for acceleration and speed involves both technical drills that refine movement mechanics and applied drills that transition these skills into match-specific scenarios. This blog explores fundamental closed drills, such as running form exercises, A-skips, B-skips, and wall drills, before examining how these skills translate into real-game speed through rolling starts and maximal sprinting.

Closed Drills for Acceleration and Speed

Closed drills are structured exercises that focus on specific movement mechanics without external variables. These drills help athletes refine their technique before integrating these skills into more dynamic situations.

Running Form Drills

Proper running form is essential for improving acceleration and speed. Key elements include maintaining a forward lean, driving the knees high, and ensuring efficient arm movement (Kenneally et al., 2018). Running form drills, such as marching drills and exaggerated knee drives, reinforce correct biomechanics and help reduce inefficiencies.

A-Skips and B-Skips

A-skips and B-skips are fundamental drills that develop coordination, rhythm, and muscle activation for sprinting.

• A-skips emphasize high knee drive and active foot placement under the hips, reinforcing proper sprinting mechanics (Mero et al., 2013).

• B-skips build on A-skips by extending the leg forward before pulling it back under the body, simulating the cyclical motion of sprinting.

These drills improve muscle activation patterns and enhance an athlete’s ability to generate force efficiently (Mero et al., 2013).

Wall Drills

Wall drills are effective for teaching acceleration mechanics, particularly the forward lean necessary for explosive starts. Athletes position themselves at a 45-degree angle against a wall and perform alternating high knee drives while maintaining core stability. A progression involves a partner applying resistance to mimic external forces encountered during acceleration (Clark & Lucett, 2020). These drills reinforce the importance of triple extension (hip, knee, and ankle extension), which is crucial for maximal force production.

Applying Closed Drills to Dynamic Speed Training

Once athletes have refined their technique in closed drills, they must transfer these skills into dynamic movements that replicate game conditions.

Rolling Starts

Rolling starts bridge the gap between stationary drills and full-speed sprinting. Athletes begin with a gradual jog before accelerating into a maximal sprint. This method reduces initial inertia, allowing players to focus on their acceleration mechanics in a more fluid and controlled manner (Young, 2015).

Running at Speed

Maximal sprinting is the ultimate test of an athlete’s ability to apply learned mechanics. Key focal points include maintaining efficient arm drive, maximizing ground contact force, and ensuring proper posture throughout the sprint. Training methods such as resisted sprints, overspeed training, and technical sprint drills help refine top-speed performance (Kenneally et al., 2018).

Conclusion

Developing acceleration and speed in footballers requires a systematic approach, beginning with closed drills that refine technique before progressing to dynamic, game-like scenarios. By mastering fundamental movements through drills such as A-skips, B-skips, and wall drills, athletes can enhance their sprinting mechanics and transfer these skills into match-relevant speed. A structured and progressive speed training program is essential for any footballer looking to gain a competitive edge.

References

Clark, M. A., & Lucett, S. C. (2020). NASM Essentials of Sports Performance Training. Jones & Bartlett Learning.

Kenneally, D., Spinks, C., & Collier, J. (2018). Speed Training for Athletes: Enhancing Acceleration, Maximum Velocity, and Agility. Human Kinetics.

Mero, A., Komi, P. V., & Gregor, R. J. (2013). "Biomechanics of Sprint Running: A Review." Sports Medicine, 13(6), 376-392.

Young, W. B. (2015). "Transfer of Strength and Power Training to Sports Performance." International Journal of Sports Physiology and Performance, 10(7), 854-861.