How to Build Muscle to Increase Running Speed in Soccer/Osaka/Kyoto

How to build muscle to increase running speed in soccer

In soccer, having speed is a major advantage in both offense and defense. This article explains muscle training methods to increase speed by age group, and provides detailed information on characteristics, goal setting, and points to keep in mind.

Characteristics of fast runners

1. High muscle strength:

   • Specifically, the front of the thighs (quadriceps), the back of the thighs (hamstrings), and the calves (gastrocnemius and soleus muscles) are well-developed.

2. High flexibility:

   • High muscle flexibility and a wide range of motion allow for efficient power output.

3. Good form:

   • There are no wasted movements, and they can run using their entire body efficiently.

4. Sense of rhythm:

   • They can appropriately adjust their stride and pitch to run fast.

Characteristics of slow runners

1. Lack of muscle strength:

   • Especially if the leg muscles are weak, explosive acceleration is difficult.

2. Low flexibility:

   • Stiff muscles limit performance.

3. Weak core:

   • A lack of upper body stability prevents efficient power transfer.

4. Poor form:

   • Excessive movement in the arms and legs leads to significant energy loss.

Comparison of body movement techniques

Characteristics Fast runner Slow runnerArm swingSwings widely forward and backward to propel the body Swings sideways or has a small range of motionStride lengthModerately wide, firmly gripping the ground Too narrow, or too wide, resulting in poor rhythmCore usageStable with minimal swaying Unstable with significant swaying, causing energy dispersion

Training methods by age group

For kindergarten and nursery school children

• Goal: Enjoy moving the body and acquire basic motor skills.

• Method:

  • Incorporate natural running practice through play, such as tag or jumping games.

  • Engage in activities like balance beams or standing on one leg to develop a sense of balance.

For elementary school students

• Goal: Build basic muscle strength while establishing the foundations of form.

• Method:

  • Perform movements that develop rhythm, such as skipping and hopscotch.

  • Practice repeated short dashes (10m dash x 5).

  • Incorporate light squats and lunges to increase leg strength.

For junior high school students

• Goal: Strengthen muscle power and endurance, and begin more specialized training.

• Method:

  • Bodyweight strength training (squats, calf raises).

  • Agility training using short sprints and ladders.

  • Core training (planks and side planks).

For high school students

• Goal: Increase muscle mass and improve performance.

• Method:

  • Weight training (such as light-load barbell squats).

  • Interval running to train endurance and speed simultaneously.

  • Incorporate dynamic stretching to increase flexibility.

For university students

• Goal: Incorporate advanced training to maximize athletic performance.

• Method:

  • High-load weight training (deadlifts, hip thrusts).

  • Increase maximum speed with sprint training.

  • Perform skip runs and high knees as technique practice.

How to set goals

1. Set specific goals:

   • Example: Run 50m in under 8 seconds.

2. Combine short-term and long-term goals:

   • Short-term: Improve form in one month.

   • Long-term: Reduce time by 1 second by the end of the school year.

3. Create a system to achieve a sense of accomplishment:

   • Keep records so you can feel your progress.

Points to keep in mind

1. Don't overdo it:

   • Perform training that is appropriate for your age and physical strength.

2. Focus on form:

   • If you don't use proper form, the risk of injury increases.

3. Don't forget flexibility:

   • Be sure to stretch thoroughly after strength training.

4. Take rest:

   • Rest is essential for muscle recovery. Excessive training is counterproductive.

To increase your running speed, it is important to train not only your muscles but also your form, flexibility, and endurance in a balanced way. Aim to increase your speed in soccer by following a planned training program tailored to your age and goals.

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