Ultimate Lacrosse Speed and Agility Drills: Enhance Your Performance on the Field

How can lacrosse players improve their speed and agility. What are the most effective drills for enhancing performance. Which techniques help develop quick footwork and reaction time. Why is SAQ training crucial for lacrosse athletes.

Essential Lacrosse Speed and Agility Drills for Peak Performance

Lacrosse demands a unique combination of speed, agility, and quick decision-making skills. To excel on the field, players must constantly work on improving their physical attributes. This comprehensive guide delves into some of the most effective speed and agility drills designed specifically for lacrosse players.

NFL Agility Drill: Mastering Lateral Speed and Body Control

The NFL Agility Drill is a cornerstone exercise for developing short-distance lateral speed, balance, and body control. Here’s how to set it up and execute it properly:

• Place three cones 5 yards apart, spanning a total of 10 yards
• Start in a three-point athletic stance, straddling the middle cone
• On command, run to one outside cone, touch the line with your outside hand
• Change direction and sprint 10 yards to the opposite outside line
• Touch that line with your outside hand
• Finish by running through the middle starting line

This drill mimics the quick directional changes often required in lacrosse, helping players improve their agility and reaction time. How often should players practice this drill? Incorporating it into training sessions 2-3 times per week can lead to noticeable improvements in on-field performance.

Maximizing Acceleration and Deceleration with the 60-Yard Shuttle

The 60-Yard Shuttle is an excellent drill for honing a player’s ability to accelerate, decelerate, and redirect within a confined space. This skill is particularly valuable in lacrosse, where much of the action occurs in close quarters.

Setting Up and Executing the 60-Yard Shuttle

To perform this drill effectively:

1. Mark a starting line and place additional lines every 5 yards for 15 consecutive yards
2. Begin in a two- or three-point athletic stance behind the starting line
3. On command, sprint to the 5-yard line and touch it with either hand
4. Return to the starting line and touch it with the opposite hand
5. Repeat the process for the 10-yard and 15-yard lines

This drill challenges players to maintain control while rapidly changing directions, a crucial skill in lacrosse. Can this drill be modified for different skill levels? Yes, coaches can adjust the distances or add obstacles to increase difficulty as players progress.

The T Drill: Enhancing Quick Direction Changes in Compact Spaces

The T Drill is designed to improve a player’s ability to accelerate, decelerate, and change direction rapidly within a confined area. This skill is invaluable during face-offs and when maneuvering around opponents.

Executing the T Drill for Maximum Benefit

Follow these steps to perform the T Drill:

• Set up cones in a T shape, with the top of the T spanning 10 yards and the base 5 yards long
• Start in a two-point stance beside the base cone
• Sprint to the middle cone at the top of the T
• Perform a 90-degree turn and touch the outside cone with one hand
• Run across to the opposite cone, touching it with the other hand
• Sprint around the middle cone and return through the starting point

To keep the drill challenging and engaging, coaches can vary the starting position, location, or movement patterns. How does this drill translate to in-game performance? The quick changes of direction and body control developed through the T Drill directly correlate to improved agility during matches, allowing players to evade defenders more effectively.

Mastering the Illinois Agility Drill for All-Round Performance

The Illinois Agility Drill is a comprehensive exercise that combines acceleration, deceleration, foot speed, and body control. It’s an excellent way to assess and improve a player’s overall agility and coordination.

Setting Up and Performing the Illinois Agility Drill

To execute this drill:

1. Create a rectangle 10 meters long by 5 meters wide using four cones
2. Place four more cones 3.3 meters apart in a line inside the rectangle
3. Start in an athletic stance behind the bottom left cone
4. Sprint to the far cone, touch it with your left foot
5. Sprint to the first middle cone and weave through the line of cones
6. After completing the weave, sprint to the far cone, touch it with your right foot
7. Sprint to the finish line

This drill can be modified by changing the starting position or location to add variety and challenge. Why is the Illinois Agility Drill particularly beneficial for lacrosse players? Its combination of straight-line sprinting, quick turns, and weaving mimics the diverse movements required during a lacrosse match, making it an excellent all-round agility exercise.

Understanding and Implementing SAQ Training for Lacrosse

SAQ (Speed, Agility, and Quickness) training is a comprehensive approach to improving an athlete’s overall performance. For lacrosse players, it’s an essential component of their conditioning regimen.

Components of an Effective SAQ Training Program

A well-rounded SAQ training program for lacrosse should include:

• Athlete assessment to establish baseline performance
• Dynamic warm-ups to prepare the body for intense activity
• Flexibility drills to improve range of motion
• Agility drills focusing on quick direction changes
• Speed drills to enhance straight-line velocity
• Explosive movement exercises to build power
• Quickness drills for improved reaction time
• Reaction time drills to sharpen reflexes
• Strength conditioning to support overall performance
• Cool-down routines to aid recovery

How often should lacrosse players engage in SAQ training? Ideally, SAQ training should be incorporated into a player’s routine 2-3 times per week, with adequate rest between sessions to allow for recovery and prevent overtraining.

The Importance of Footwork in Lacrosse: Building Your Arsenal

In lacrosse, footwork is more than just a skill – it’s a weapon. Quick, precise footwork can make the difference between evading a defender and losing possession, or making a crucial interception versus allowing a goal.

Developing Superior Footwork for Lacrosse

To improve footwork, players should focus on:

1. Ladder drills to enhance foot speed and coordination
2. Cone drills for quick direction changes
3. Plyometric exercises to build explosive power
4. Balance training to improve overall stability
5. Sport-specific drills that mimic in-game movements

Consistent practice of these exercises can significantly improve a player’s agility and on-field performance. How can players track their footwork improvement? Regular timed trials of agility drills can provide measurable data to gauge progress over time.

Nutrition: The Often Overlooked Aspect of Lacrosse Performance

While physical training is crucial, nutrition plays an equally important role in a lacrosse player’s performance and recovery. Proper nutrition fuels the body for intense training sessions and matches, and aids in post-exercise recovery.

Key Nutritional Considerations for Lacrosse Players

To optimize performance, lacrosse players should focus on:

• Adequate carbohydrate intake for energy during high-intensity activities
• Lean proteins for muscle repair and growth
• Healthy fats for hormone production and joint health
• Hydration before, during, and after training and matches
• Timing of meals and snacks to support training and recovery

Some players may benefit from supplements like JuicePlus+ for additional raw food nutrition. However, it’s important to consult with a sports nutritionist or dietitian before starting any supplementation regimen. How does proper nutrition impact lacrosse performance? Optimal nutrition can lead to improved endurance, faster recovery times, and better overall performance on the field.

By incorporating these speed and agility drills, implementing a comprehensive SAQ training program, focusing on footwork development, and paying attention to nutrition, lacrosse players can significantly enhance their on-field performance. Remember, consistent practice and a holistic approach to training are key to achieving and maintaining peak performance in this dynamic sport.

Speed and Agility Drills [ARTICLE] – Coaches Insider

By: Tom Howley

Originally Published in: Complete Conditioning For Lacrosse

Provided by: Human Kinetics

NFL AGILITY DRILL

Purpose

This drill helps develop short-distance lateral speed, balance, and body control. It can also be used to test agility skill.

Setup

Place cones 5 yards apart for 10 consecutive yards (i.e., place one cone on the goal line, one cone on the 5-yard line, and one cone on the 10-yard line) (figure 5.30). Start in a three-point athletic stance with the feet straddling the middle cone and a hand on the middle line.

Procedure

• On the command, run toward one of the outside cones.

• Touch the line with the outside hand and then change direction and run 10 yards toward the other outside line.

• Touch that line with the outside hand.

• Finish by running through the middle starting line.

60-YARD SHUTTLE

Purpose

This drill focuses on accelerating, decelerating, and redirecting in a 15-yard zone. These skills are useful because much of the sport takes place in close quarters.

Setup

Mark a starting line and then a line every 5 yards for 15 consecutive yards (figure 5.31). Start in a two- or three-point athletic stance behind the starting line.

Procedure

• On the command, run to the 5-yard line and touch it with either hand. Return to the starting line and touch it with the opposite hand.

• Run to the 10-yard line and touch it with the first hand. Return to the starting line and touch it with the opposite hand.

• Run to the 15-yard line and touch it with the first hand. Return to the starting line and touch it with the opposite hand.

T DRILL

Purpose

This drill focuses on accelerating, decelerating, and quickly changing direction in a compact area.

Setup

Set up the cones in a T shape, with the three cones at the top of the T 10 yards apart and the cone at the base of the T (i.e., the start cone) 5 yards from the middle cone at the top of the T (figure 5.32). Begin in a two-point stance on one side of the start cone.

Procedure

• Sprint to the top middle cone, perform a 90-degree turn, and touch the top of the outside cone with one hand.

• Run across the base of the T to the opposite cone and touch it with the opposite hand.

• Sprint around the top middle cone and return through the starting cone.

• Add variety by changing the starting location (e.g., left or right sides of the cone), starting position (e.g., lying, kneeling), or sequence of movements along the top of the T (e.g., shuffle, carioca).

ILLINOIS AGILITY DRILL

Purpose

This drill combines acceleration, deceleration, foot speed, and body control.

Setup

Use four cones to set up a rectangle that is 10 meters long by 5 meters wide. Inside the rectangle, set four more cones 3.3 meters apart in a line. The top and bottom cones should be even with the outside cones that establish the rectangle. Start in a two- or three-point athletic stance behind the bottom left starting cone.

Procedure

• On the command, run to the cone that is 10 meters from the starting cone. Touch the level of the cone with the left foot and sprint to the first cone in the middle.

• Weave through the cones down and back in the pattern shown in figure 5.33.

• After finishing the weave, sprint toward the cone that is set up 10 meters away, touch the level of the cone with the right foot, and sprint to the final cone.

• To create variety, change up the starting location (e.g., bottom left or bottom right cones) and the starting position (e.g., lying, kneeling, lateral).

Speed, Agility, Quickness Training | 380 Lacrosse

SPEED AGILITY & QUICKNESS TRAINING

WHAT IS SAQ TRAINING? 
SAQ Training is a system of progressive exercises and instruction aimed at developing fundamental motor ability to enhance the capability of athletes to be more skillful at faster speeds and with greater precision. 

OUR PROGRAM INCLUDES:
Athlete assessment, Dynamic warm ups, Flexibility drills, Agility drills, Speed drills, Explosive Movements, Quickness drills, Reaction time drills, Strength Conditioning, Cool down.

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which ones are better, how to train to develop dexterity

Long jumps, high jumps and hurdles are only a small part of what includes a set of exercises that develops coordination and reaction speed. You can become stronger and faster by developing your body at home.

Tags:

Workout

muscles

athletic body

home workout

outdoor workout

Freepik

Being nimble and fast is always a pleasure, and for this you can sweat in the gym. However, there are a number of exercises that will develop your coordination at home.

Contents of the article

When you hear the word agility, you might think of professional athletes or circus acrobats. But agility isn’t just for people who are trying to win medals or competitions. Agility training can be helpful for anyone looking to improve their balance, coordination, and reaction time. Anyone interested in general fitness and health can benefit from adding some of these exercises to their workout.

Why agility exercises are needed

Agility exercises develop coordination and those muscles of the body that are involved in making sharp short movements. By developing them, it will be easier for you to perform heavy exercises, for example, lifting weights and barbells. In addition, you will become more collected and in a normal state – you will have a skill that allows you not to fall in public transport when it brakes sharply, not to slip on ice and not “brake” when you have to run sharply after a departing train. In addition, agility exercises help keep the body in good shape, improve the functioning of the cardiovascular system.

Some sets of exercises are also good for burning excess fat, which greatly limits a person’s movements. And in general, it doesn’t hurt anyone to be more mobile and fit. Physical exercises that do not use artificial weights have a very good effect on health and immunity, promote cell renewal, and, as a result, reduce the negative effects of aging in the future.

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In addition to the above benefits of agility exercises, there are others:

• Injury Prevention

Many injuries happen when the body is out of balance while moving—think of a strain in your lower back if you lift from an incorrect position, or a ligament tear in your knee if you stumble. Agility training improves balance, control, and flexibility by allowing the body to maintain proper posture and alignment while moving. Agility training helps the body learn to be in the correct position, which means that sensitive areas such as the shoulders, lower back and knees will be protected when moving quickly.

• Mind-Body Connection

Agility training helps build pathways in the brain to respond quickly to different stimuli. At first, the response movements will feel forced, but as you practice, they will become more natural.

• Improved balance and coordination

Have you ever watched a gymnast on a balance beam? His movements are dynamic, fluid and perfectly balanced. Agility training encourages the body to develop balance in the midst of dynamic movements, like a gymnast on a balance beam. Practicing quick stops and starts, hand-eye coordination and speed help our body’s systems work in sync. In this case, the movements become smoother and more coordinated.

• Improved Recovery Time

Sometimes an intense workout can leave you with sore muscles and lower energy levels the next day. But jerky movements during training, if performed over a long period of time, help strengthen the musculoskeletal system, which in turn can reduce recovery time.

• Increasing results in minimal time

Often agility exercises are also high-intensity interval training that can produce noticeable results in minimal time. Non-linear movements, such as stepping from foot to foot using a sports ladder or running around cones in a slalom, use more muscles than if you just ran in a straight line. Engaging more muscles leads to higher results from your workout.

Sports that develop agility

Agility develops in many ways. Most team games (volleyball, basketball, football, water polo) help to improve coordination and reaction, and also contribute to the development of endurance and muscles. The only exception here is rowing, which is not aimed at developing coordination, but rather at physical strength.

In addition to team sports, all types of athletics develop agility. Long jumps, sprinting, sports dancing, diving, skiing – all affect the improvement of coordination and speed of reactions. However, it is worth remembering that the human body has limits, and if you constantly chase new heights in sports, then at some point you will either get seriously injured or dry up your body so much that it will begin to weaken at some point. . Every hobby must have a measure, and in sports it lies where threats to health begin.

Top 10 Agility Exercises

Some of these exercises are best done indoors, but most can be done at home or outdoors.

1. Skating jumps.

   Perform the Skater Jump by standing with your feet hip-width apart. Do a side jump by extending your right leg and jumping to the side. Extend your right arm in front of your body and your left arm behind your back like a speed skater. Land softly on your right leg and repeat this movement with the opposite leg, jumping from side to side for the desired number of repetitions.

2. Shuttle run.

   The shuttle run is a mobility exercise. Place two cones at a distance of about a meter from each other. Run from the first cone to the second and immediately back. Repeat six to eight times. Modify the exercise by moving sideways and lifting your knees high.

3. Standing jump.

   The Standing Jump is one of the basic agility exercises that do not require any equipment at all. However, it is one of the most effective workouts as it improves athletic performance by increasing leg and hip strength.

   Slightly bend your knees, feet shoulder-width apart. After assuming this stance, jump straight up and up and be ready to land in the same position. While in the air, you can wrap your arms around your knees. Make sure your knees are as close to your chest as possible. Hold your knees in the air for a short time and release as soon as you start to fall. As soon as you land on your feet, jump back up and repeat the exercise. You can start by doing 10-12 reps for three sets, and if that’s too much for you, decrease the reps.

4. Side jumps.

   Place a low object at your side that you can easily jump over. Take two dumbbells in your hands and press them to the weight. Jump sideways over the object you have placed, raising your knees high. Increase the height of the object over time to encourage the development of your jumping power.

5. Jump rope.

   Skipping rope provides limitless exercise options. First, learn how to ride it without hesitation for five minutes. Then move on to jumping on one leg, and after that to jumping with high knees. You can make it more difficult for yourself by periodically crossing your arms at your chest, creating a “loop” of the rope, which is more difficult to jump over.

6. Jumping with change of legs.

   Stand on your right foot and jump sideways on it, landing on the same foot. Jump from your right foot to your left. After some time, try to jump in both directions only on the left, and then only on the right foot.

7. Short distance running.

   Place two cones five meters apart and start running fast from one to the other. Try to spend as little time as possible on turns and try to increase your speed with sharp kicks.

8. Steeplechase.

   Place cones on the track in various places. Run forward in zigzags through each cone. Try to get to the finish line as quickly as possible.

9. Jumps with change of stance.

   Squat down, shift your center of gravity forward and jump with your legs straight and arms out in front of you. You should land in a plank position, then bend your arms and push off the floor to squat again.

10. Jumping with arm swings.

    Start jumping in place, alternating between a stance with legs at the seams and a stance with feet shoulder-width apart. Then, for each jump, start doing arm raises, alternating arm extensions in front of you and on your sides.

muscle strength exercises

• What exercises are used to develop strength?
• What are the most effective strength exercises?
• Planning a program for the physical development of a football player
• Nutrition and recovery in football strength training
• Bibliography:

Modern football has become very strong, because the presence of muscles (muscle mass) is the most important element of the training process of athletes. In this article, we will help you develop a set of exercises for developing muscle strength. Working out in the gym will help you gain the physical strength and stamina you need to perform at your best during games. As noted in scientific studies, the strength training of a football player can significantly increase the power, speed, endurance and strength of an athlete during the game (1). At the same time, strength exercises should be part of the overall fitness training plan, including movement coordination exercises.

What exercises are used to develop strength?

The workout plan includes speed and strength exercises targeting different muscle groups to improve overall endurance, strength and power. The focus of strength training in football is, of course, leg development using lunges, squats, and deadlifts. So, the personal trainer of the famous football player Cristiano Ronaldo emphasizes the importance of these exercises for developing leg muscle strength (2). In addition to this, attention should be paid to core training (crunches and planks) to improve balance and possession of the ball.

In addition, the development of the strength of a football player occurs when practicing explosive movements, which help to increase speed and agility during the game. For example, jumping on the boxes (jumping) and plyometric exercises. Studies have shown that the inclusion of plyometric exercises in the training process of a football player increases speed (50 and 100 m sprints) and jumping ability (3). So, Lionel Messi included plyometric training in his program (4).

Finally, strength and endurance exercises to improve the cardiovascular system should be included in the training, including cycling, running and jumping. A study published in the Journal of Strength and Conditioning Research found that adding high-intensity interval training (HIIT) to a football player’s training routine can lead to improved aerobic fitness and endurance. HIIT is a time-efficient way to improve cardiovascular fitness that involves short bursts of high-intensity exercise followed by periods of rest or lower-intensity exercise.

What exercises are most effective for developing strength?

With so many exercises to choose from, how do you decide which ones will have the greatest impact on a football player’s physical development?

First, it’s important to understand that strength training in football is not the same as bodybuilding. Building muscle mass is not the primary goal of a strength training program. Instead, the focus is on developing functional strength that can be applied on the field. To do this, the players must perform exercises that mimic the movements they perform on the field.

One of the most important components of a strength training program for football players is leg strength exercises that improve strength, power and explosiveness. These are squats, lunges, deadlifts and leg presses. They help football players accelerate quickly and easily change direction.

Thus, plyometric exercises involve a rapid stretch of a muscle followed by a rapid contraction. Plyometrics help players develop explosive strength and speed. Among the most popular are lunges, jump squats and box jumps (jumps). It should be noted that plyometric exercises can be traumatic, so it is important to perform them with the correct technique and under the guidance of a trainer or instructor.

Push-ups, pull-ups and bench press, in turn, can help players win balls and hold off opponents. But as former Manchester United manager Sir Alex Ferguson once said, “football is a game played with the feet, not the upper body.” So while the physical development of the upper body is important, leg and torso strength comes to the fore. A developed torso helps players maintain balance, stability and control while running and changing direction. Plank, side plank, and Russian crunches are great exercises for building core strength.

When selecting exercises for a strength training program in football, it is important to consider the position of the player. For example, an attacker needs to focus more on explosive power, while a defender needs to focus more on upper body strength. The strength exercises you want to include in your training plan should be appropriate for your position on the field and the skills you need to play well. So, the current Manchester City manager Pep Guardiola is a big supporter of strength training for football players. As he once said, “Power is the foundation of everything we do. ”

Research has also shown that strength training reduces the risk of injury. In a report published in the Journal of Strength and Conditioning Research, female soccer players who participated in a 12-week strength training program experienced improvements in sprint speed and agility (Faigenbaum et al., 2017). Another study published in the British Journal of Sports Medicine found that a 6-week strength training program reduced injury rates in male and female soccer players (Hammami et al., 2018). In addition, developed body strength improves ball handling and control skills.

Football player fitness program planning

In this section, we will discuss the importance of developing a plan that takes into account the individual needs and goals of the athlete, how to determine the appropriate number of weights, repetitions and sets for each exercise, as well as tips for recovery and injury prevention. We will also look at the role of nutrition in a strength training program for football players.

Football Training Plan
Before starting a strength training program, it is important to understand that every athlete is different. Every player has different goals and his program should reflect this. A universal approach is unlikely to give optimal results and improve athletic performance. To create an individual program, consider the following factors:

• Goals: What do you hope to achieve with your strength and training program? Are you trying to build muscle, increase strength and explosive power, or build endurance?
• Current fitness level: What is your current fitness level? How many days a week do you exercise, and what types of exercise do you usually do?
• Injury history: Have you had any injuries that need to be considered when planning a strength training program? Do you have any weaknesses that need to be addressed?

Once all these factors are taken into account, it is time to determine the appropriate number of weights, reps and sets for each exercise. Generally speaking, football players should focus on developing strength and endurance rather than increasing body mass (with the exception of leg training, as the physical condition of the legs is important for every football player). Here are some tips for finding the right weight and reps for each exercise:

General Rules for Weight Training:
* Start with a weight that is difficult but manageable. You must be able to complete the exercise with good form for the prescribed number of repetitions.
* If you can easily complete the prescribed reps, increase the weight by 5-10% for the next set.
* Aim for 2-3 sets of each exercise, 8-12 reps per set.
* Take a 1-2 minute break between sets.

Training planning is also important for optimal recovery and injury prevention. Here are some tips:
* There must be at least 48 hours between strength training for a specific muscle group.
* Include rest days in your schedule.
* Warm up before each workout to reduce the risk of injury.

Week 1-4:

90 206

902 19 3

9021 9 –

902 06

Day	Exercise	Sets	Reps
Monday	Warm-up (jogging, stretching while moving), Squat	3	8-12
	Lunges	3	8-12
	Leg Press	8-12
	Lifts	3	8-12
	Plyometric jumps	3	8-12
	Cooldown (stretch in place)	–
Wednesday	Warm up (jog, stretch while moving), Deadlift	3	8-12
	Forward bends with dumbbells (bar, kettlebell)	3	8-12
	Box jumps	3	8-12
	Russian crunches	3	8-12
	Cooldown (stretch in place)	–	–
Friday	Warm-up (jogging, stretching in motion), bench press	3	8-12
	Lying dumbbell raise	3	8-12
	Dips	3	8-12
	Pull-ups	3	8-12
	Push-ups	3	8-12
	Cool Down (Stretching in Place)	–	–

Week 5-8:

902 16

902 19 Hang “behind the chin”

9 0219 Seated dumbbell (barbell) press (shoulder exercise)

Day	Exercise	Sets	Reps
Monday	Warm up (jog, stretch while moving), Squat	3	8- 12
	Lunges	3	8-12
	Leg Press	3	8-12
	Climbs	3	8-12
	Plyometric Jumps	3	8-12
	Cooldown (stretch in place)	–	–
Wednesday	Warm-up (jogging, stretching in motion), Deadlift	3	8-12
	Forward bends with dumbbells (bar, kettlebell)	3 90 220	8-12
	Box jumps	3	8-12
	Russian crunches	3	8-12
	Cooldown (stretch in place)	–	–
Friday	Warm-up (jogging, stretching in motion), pull-ups	3	8-12
	3	8-12
	Incline Dumbbell Row	3	8-12
	3	8-12
	Triceps French Press	3	8-12
	Cooldown (stretch in place)	– 9 0220	–

Note : This program is designed to run 3 days in a week with at least one rest day between workouts. The weight used for each exercise should be sufficient, but not too heavy, so that the technique does not suffer.

In addition to the strength training program, young footballers should do cardio and coordination training. Running, cycling, and swimming are great cardiovascular workouts, while cone exercises, stair exercises, and shuttle runs are great for improving agility and speed.

Football Strength Training Nutrition and Recovery

Nutrition and recovery play a critical role in the effectiveness of athletes’ strength training. Proper nutrition provides the body with the fuel it needs for peak performance, while proper recovery helps the body recover from every workout. Check out our detailed guidelines for creating an athlete nutrition plan.

Here are some nutrition and recovery tips:

• Eat a balanced diet that includes plenty of lean protein, complex carbohydrates, and healthy fats. Good sources of protein for soccer players are chicken, fish, turkey, and tofu. Complex carbohydrates, such as whole grains and vegetables, provide the energy you need for your workouts. Healthy fats, such as those found in nuts and avocados, are important for brain function and hormone production
• Drink plenty of water and electrolyte-rich fluids, such as sports drinks. Dehydration can lead to fatigue, reduced performance and even injury
• Sleep is critical to recovery. Try to get 7-9 hours of sleep each night to give your body a chance to recover and rebuild.
• Stretching and lathering will help reduce soreness and increase flexibility. Be sure to stretch after every workout.

In conclusion, I would like to note that an athlete, especially a young one, can greatly benefit and receive advice on football training from experienced coaches in football camps organized (conducted) by football sports academies or professionals.

Bibliography:

1. Little T, Williams AG. Specificity of acceleration, maximum speed, and agility in professional soccer players.