Well i am nearly 16 and very slow. I have spent the last few weeks doing weights to build a strength base. I have been doing max strength.
I am currently in week 6 and have one more week to go before a 1 week taper from weights. Then i am going to start plyos and sprint work. I have a form running problem, which i am addressing with band excersises. It causes me a biomechanical problem - basically one leg is shorter then the other due to a tight hip flexor. It is slowly improving.
At the end of my eight weeks of max strength this is my question to those in the know:
What is the best way to improve speed for football [soccer] ? In particular i want to improve 1 step quickness or acceleration, as well as vertical leap overall speed and agility [which i guess ties in somewhat with the other aspects].
I was thinking perhaps 1 session on plyometrics, with a few explosive excersises such as squat jumps, and perhaps just normal squats as well.
And one session on sprint work. Now for the first month or so at least, i will be doing certain sprint drills to improve my running stride. eg one of them is short steps through stepladder and then 50 metre sprint x 10.
I was thinking just two sessions a week for the start, as i don’t need more injuries.
Also, due to the technical nature of my sport, and the player i wish to become, it is necessary [also due to my non exsistent talent] to spend as much time as possible practising and mastering certain techniques. Now some of these pose quite alot of stress to the body such as kicking drills which have the potential for injuries, coupled with the conditioning. I will try and ease into all these things [when biomechanics is 100%] to minimise soreness and injuries.
So is two days a good amount to improve speed? Should i do three?
Any help AT ALL is much appreciated. I hope i explained my issues properly.
Thanks again 