Beyond the sprint: how gym work builds explosive speed for footballers

You see the highlights: the lightning-fast winger, the midfielder who bursts through the line, the defender who closes down the attacker in a flash. Explosive speed is the name of the game in modern football. While on-field drills are crucial, the gym plays a vital role in building the foundation for that game-changing pace. It's not just about running faster; it's about developing the raw power that makes you faster.

The components of explosive speed

Explosive speed in football isn't just about straight-line sprinting. It's a combination of several key elements:

• Acceleration: How quickly you can reach top speed.

• Maximum velocity: Your peak running speed.

• Agility: The ability to change direction quickly and efficiently.

• Power: The ability to generate force rapidly, essential for all the above.

The gym helps you develop all these components, laying the groundwork for on-field performance.

Gym exercises for explosive speed

Here's how specific gym exercises translate to faster, more dynamic movement on the pitch:

1. Strength training: This is the base upon which all speed is built. Stronger muscles produce more force. Key exercises include:

   • Squats: Build lower body strength and power, crucial for acceleration and jumping.

   • Deadlifts: Develop posterior chain strength (glutes, hamstrings, lower back), essential for sprinting and powerful movements.

   • Lunges: Improve single-leg strength and balance, vital for agility and changing direction.

   
   

2.  Plyometrics: These exercises train your muscles to exert maximum force in minimal time, improving your rate of force development (RFD). They include:

   • Box jumps: Increase explosive leg power and jumping ability.

   • Depth jumps: Enhance reactive strength and power, translating to faster acceleration.

   • Bounding: Develops explosive power for sprinting and changing direction.

   
   

3. Olympic lifts (and variations): Exercises like power cleans and snatches are highly effective for developing explosive power throughout the entire body. They teach you to generate force quickly and efficiently.

   
   

4. Resisted sprints: Using sleds or resistance bands while sprinting builds strength and power in the muscles used for acceleration.

   
   

5. Core training: A strong core is essential for stability, balance, and efficient transfer of power during running and changes of direction. Exercises include planks, Russian twists, and medicine ball throws.

   
   

How it translates to the pitch

• Faster acceleration: Stronger legs and a more powerful drive phase mean you reach top speed quicker, allowing you to beat defenders and get to the ball first.

• Higher top speed: Greater leg strength and power allow you to generate more force with each stride, increasing your maximum running velocity.

• Improved agility: Strength and power in your legs and core give you the stability and control needed to change direction rapidly and efficiently.

• More explosive movements: Whether it's a powerful shot, a dynamic jump for a header, or a quick burst to close down an opponent, gym-developed power makes your movements more impactful.

CURVA: Building speed from the ground up

At CURVA, we understand that speed isn't just about running. It's about developing the underlying power that fuels every movement on the pitch. Our personalised programmes incorporate a carefully selected blend of strength, plyometric, and power exercises to maximise your explosive potential. We tailor the training to your specific needs, ensuring you build the right kind of strength and power for your position and playing style.

Ready to unlock your explosive speed?