It is a fact that in soccer, speed wins games.  But how many times have you made the comment ‘that player could be really fast’ when in fact he or she is not even in the top three fastest on the team?  Below are the five biggest mistakes that prevent the ‘could be fast’ player from actually being lightening fast: 

Improper use of arms- The purpose of correct arm action is to aid in applying more force into the ground.  However, many players run with their arms down by their side, or across their body, or solely out in front of their body.  Better yet you might even see their hands turning down looking like a swim technique!  For correct arm action try using the following two coaching cues:

1. Keep your thumbs to the sky
2. Your hands must clear your hip as you drive them down and back

Weak force production- One of Newton’s Laws states that the more force that is put in to the ground, the more force will therefore come out resulting in a faster athlete.  If your players are lacking speed than look to improve their strength.  A good place to start is with the following exercises:

1. Single Leg Squats
2. Box Step-ups
3. Alternating Lunges
4. Jump Squats

Wrong direction in force application- The key to great acceleration is to ensure that the first few steps are driving down and back.  Too many ‘could be fast’ players drive down during their first steps causing the hips to rise.  Why?  In movement everything happens in opposite.  If you want to jump up you must apply force straight down.  Therefore, if you want to sprint forward you must drive the legs down and back at the same time.

Below are a few great tools to help develop proper acceleration mechanics:

1. Light weighted sled running
2. Bullet Belt
3. Resisted Speed Harness
4. Classic Wall Drills

Poor head position- Most athletes do one of two things when it comes to proper head position.  They either run with their chin to the sky and their head falling backwards (like racing with the emergency brake on), or they run looking straight down which then inhibits their ability to quickly stop and change direction.  The goal is to run with the head in a neutral position.  Why?  Because the position of the head directly affects the position of the pelvis. 
The following are two coaching cues to work on proper head position during acceleration:

1. Work on keeping a neutral head position by keeping the chin slightly in a down position during the first few steps
2. Keep the jaw loose and relaxed

Running on the Toes- It has long been said that in order to run faster get up on your toes.  However, this is far from the truth.  Running on your toes places unwanted extra force on the knee.  It is also a poor contact surface for balance, stabilization, and power application.  Instead, have your players sprint on the balls of their feet.  This will serve as a much better platform for elastic force production of the Achilles tendon and also decrease injury potential of the knee.  Below are a few drills to work on proper foot contact:

1. Jump Rope- double and single leg
2. Bodyweight Jump Squats focusing on proper landing mechanics

Addressing any one of these mistakes is sure to help make your ‘could be fast’ player one of the fastest on the team. 

Jeremy Boone is an internationally recognized speaker and Soccer Performance Coach. To learn more specific details about world cup soccer training principles and programs.