From Coach Faress –
Speed – measure of distance over time covered from point A to point B
Stamina – measure of a person’s endurance, how long you body can operate at peak performance.
If you are looking to increase your speed in any sport that requires your legs the best exercise is sprints. I will give you a regiment to follow that should increase your speed by at least 20% or more depending on your will. If you continue this regiment during the winter, you will have to find an indoor facility such as a University gym that has an indoor track or field. I highly recommend the continuation of this exercise, because if you stop, you speed will diminish back to were are at now. Set aside at least one hour, most likely before dinner time. Dinner time will help replenish the protein after this workout. Drink 1 bottle of water or Gatorade at least 30 minutes before doing this regiment. Have a wrist watch on. Must be done 3 times a week.
JOG! and get your fav motivational music on
ALWAYS, do a light jog before starting any exercise, not just for sprinting. You should always get the muscles warmed up and the best way to do this without injuring yourself is to start off with a jog and NOT a stretch. 1/2 mile jog is sufficient (3-5 times around a soccer field), this should get the muscles warm and flexible. While jogging, you need to keep your arms close to the body and face relaxed, breath normally through the nose and out through the mouth. The reason for breathing through the nose out the mouth is to expand the nasal cavity to allow more air/oxygen in when you are ready for the sprints.
Do not stretch first then jog. Always jog before you stretch. Stretching should only take about 5 mins, no more. You do not want your muscle which are warm to cool down too much. The stretching will help the muscle be flexible and will squeeze out any lactic acids from the fibers. The lactic acid is the number cause of muscle craps and strains. When stretching always move slowly and no fast movements like windmill or jumping jacks, simple stretches are the key. Start with upper body first, Left arm straight over the chest and lock over the elbow with the right arm, and do the same for the other side. Stretch your back by reaching for your toes, no need to cross your legs. Reach back as far as you could without falling backwards, this should stretch your abdominal muscle, very important as this is the part of the body that flexes the most when sprinting due to breathing. Now you can focus on the legs, go down in a pushup style and cross you legs and stretch your lower calves, be careful not to get up too quick as I have seen many hammy and back sprains happen. Now you can sit on your butt and have one leg straight out and the other bent behind, now reach for your toe and then perform the same thing on the other leg. Each stretching position should last up to 10-15 breaths. Now stand up and pull one leg up at a time and stretch it behind you. Now you are ready for the sprints.
Very Important! do not go straight into a sprint. Do at least one light jog straight back and forth.
Now you are ready for the sprint. You will have to do 2 stages of Sprints.
1) Short distance Sprints – These sprints should be the length of a half soccer/football field (approx. 50yds). Start at a line and make sure you are not wearing loose jewelry or headsets. When you are ready to sprint, you will know by your breathing. Take at least 3 deep breaths (oxygen) and then take off with an exhale. When you get to the opposite line, walk around to catch your breath do not stand still. Breath through your nose and out of you mouth. You must do this for at least 30 sec before going back on your next sprint. Do 3 reps (1 rep= forth and back) 3 reps. Next 3 reps, gives yourself 40 sec breather. Next 3 reps give yourself 60 sec breather between sprints. 12 reps total for short distance sprints.
2) Long distance Sprints – These sprints should be the length of a full soccer/football field (approx. 100yds). Start at a line and make sure you are not wearing loose jewelry or headsets. When you are ready to sprint, you will know by your breathing. Take at least 3 deep breaths (oxygen) and then take off with an exhale. When you get to the opposite line, walk around to catch your breath do not stand still. Breath through your nose and out of you mouth. Do 3 reps (1 rep= forth and back). Next 3 reps, gives yourself 90 sec breather. Next 3 reps give yourself 120 sec breather between sprints. 6 reps total for short distance sprints.
If you feel like you have plateaued, you can add one more rep to the long distance sprint.
Walk the full distance of the field or one time back and forth. Breath normally and regulate your breathing to a normal rate.
Hydration. You must, I can’t stress this enough. You must drink water afterwards. At least a full bottle after your sprints, and another 2 bottle an hour or so afterwards (these 2 bottles can be drunk at a sipping pace). The water is important, it will flush out any buildup of lactic acids in the body, this is the number one reason of feeling extremely sore the next day.
Must be done at least 3 times a week
1) Wrist watch and bottled water (at least 30 min)
2) Jog 1/2 mile
4) Sprint 12 reps half field – 6 reps full field. Increase after 2nd week to 12 and 12 reps
5) Cool down
Follow these instructions, and I promise you will be faster than you are now, and you will have more burst of energy per play and last a lot longer on the field of play.