I've noticed that my top speed is about the same as the fastest guys in my club, but starting acceleration is where I lack. When we do sprints, the faster guys get ahead of me right away by 3 meters and then the distance stays the same. So this is what I need to work on. I know this is because I weigh more than those other guys, but besides losing weight, what would be some good exercises to do after practice to keep up? Suicides or something else?
1)You should lose weight. 2)Run a lot,in the morning and night,like for an hour. 3)Do some exercise at home,streight. This is my advises to you.
Aside from the exceptional advice you were given from the bloke above, I'd try some of the following. 1. plyometrics-there are too many different exercises to really mention. so id just look them up and see examples of what to do. they are jump training...leaping, bounding, jumping, quick jumps, long jumps, high jumps....all different sorts. it develops the fast twitch muscle fibers like the world class sprinters. 2. hill sprinting-find a grassy hill, relatively steep and around 50m or so. sprint up as quickly as possible and then jog back down. do some of these backwards as well...like 10 facing up the hill, and then 10 facing down the hill. 3. agility training-again, just look it up. try www.soccerfitness.net
This article was in the paper today...thought it might help. http://www.nj.com/sports/ledger/index.ssf?/base/sports-0/1053498778325540.xml
We used to do plyometrics in college and they really do help improve your acceleration. Like any thing else though, it takes time and you have to be committed. You need to do them at least 2-3 times per week for a few months.
Just losing wt does not make you faster it makes you weaker. --------------- First step speed is a big help when beating guys off the dribble. You should have put down your age. For someone 17 and over I think the best way of getting that explosive speed is hurdling then sprinting then hurdling and sprinting alternating the lead foot on each hurdle. You can start by using the small dutch gates then go to the Bigger ones, then regular hurdles. See if you can get Clint Mathis to join you he could use that as well.