How to Improve Speed on the Soccer Field
  Three Different Approaches to Flexibility

 Most youth soccer players need to improve their movement on the soccer field. The following tips on flexibility will help them move better.

First, I recommend soccer players to some foam rolling. Before you foam roll stand up straight and then bend over and reach for the ground. See how far you can bend. Next, take a tennis ball and place it underneath your foot. Roll it back and forth for a minute then do the same with the other foot. Now stand up straight and see how far you can bend down. You should be able to reach further.

Now pick two more muscles that you need to stretch. Place the tennis ball underneath the tight muscle and roll back and forth over the ball. You may want to use your soccer ball as well. Do the same thing for the other side. You should feel a difference.

Second, opposite to what I have said before... static stretch the muscles that you 'feel' are tight. Hold the stretches for only ten to fifteen seconds max. If you have foam rolled these muscles there should be a little more give with them.

Generally the muscles in the lower body that tight are the hamstrings, hip flexors, quadriceps and groin.

Next complete a seven to ten minute dynamic warm up with movements that mimic the actions of the body in a soccer game. Movements such as "butt" kicks, side lunges, high kicks, front lunges and high knees will loosen up your muscles and prepare them for the demands of the games. With your muscles foam rolled, stretched and warmed up your soccer speed will improve naturally.

You may also do some stationary dynamic work with a partner by doing leg swings from front to back. For this exercise keep the leg straight when swinging forward then bend at the knee when swinging backward. This works on increasing the muscle length of hamstrings, glutei, quads and hip flexors.

You can swing the leg side to side to stretch the groin muscles.

Now you can start your training with a ball, do your speed work or play.

Completing these exercises in this progression will help you with your soccer speed. Now that you have a good warm up routine to improve your flexibility you need a good strength and power program to increase your soccer speed.