Everyone wants to get faster right? The ability to produce speed quickly from a slow or standing start is essential in football.

The importance of acceleration is fundamental to the success of football players irrespective of position.

According to Faude et al. (2012), players perform an average of 1300 accelerations and decelerations per game.

Another study showed that players reach their maximum speed in less than 3 seconds, Di Salvo et al. (2007).

Program Introduction

Thank you for taking the time to view and use this exercise program.

The following strength and conditioning program has been designed using a holistic approach with exercises Scientifically-proven to develop the following outcome:

Acceleration

Give yourself a confidence score out of 10 (0= not confident, 10= maximum confidence) on where you are with your acceleration (10m sprint distance). At the end of the program, give yourself another score and let me know if it improves!

Over the next 6-weeks, you will be required to be consistent and disciplined if you want to see results.

Aim to have at least 1, if not 2 of these sessions per week.

I appreciate this may be difficult with multiple matchdays per week, so do your best and look to progressively overload each week using the Loading Guidance.

Take pride in your recovery and nail the basics:

Nutrition
Hydration
Sleep

Happy training!

Farhan :)

Program Disclaimer

Please remember, it is your responsibility to warm-up efficiently and Go Football Academy takes no responsibility in any injuries that occur during the timeframe of, or after, this exercise program.

The selected exercises must be safely set-up and carried out and the responsibility is on the athlete.

Loading Guidance

Exercise Alternatives

The exercise alternatives are only to be used if athletes are unable to perform an exercise due to equipment/facility limitations.

Please DO NOT select exercises based on preference. Be disciplined and stick to your specific program!

Exercise 1

Back Squat

Feet hip to shoulder-width apart (personal preference)

Toes pointing outwards slightly
Grip on bar tight to create tension and balance the bar (W shape with arms)
Flat back throughout lift
Shoulders back and down (pinch a CD between shoulder blades)
Eyes forward, chin up
Bar path down and up
Hips finishing below knees, chest maintained upright
Bar speed controlled

Exercise 2

Barbell RDL

Pronated (overhand) grip

Feet hip to shoulder-width apart
Hand grip should be just outside the legs (index finger touching the outside of the legs)
Flat back throughout the lift is essential
Slight knee flexion is acceptable, but not excessive
Maintain a strong chest and neutral head
Lock your arms and begin the descent by hinging your hips to facilitate the movement
The barbell should finish around/just below the knees
Control the movement and isolate each rep
You DO NOT need to push through with your glutes/hips at the top of the lift

Attach ankle strap attachment to your ankle

Step forward so tension is created on the pulley system
Drive forward aggresively with your leg until 90 degree hip and knee flexion (right angle at both joints)
Hands on hips or mimmick of sprint action is acceptable
Ensure upright posture of upper body and pull through with the knee AND ankle

Exercise 3

Nordic Lowers

Find a secure resistance to hold your weight for you to lower yourself

Push your heels against the resistance before the rep has started to create tension
Lower yourself to the ground as slowly as you can, don’t let gravity do all the work!
Keep your body as flat as you can, don’t let your head drop before before your hips
Even though this is a bodyweight exercise, progressive overload can still take place by holding plates to your chest
You may choose to start with a 5kg plate, remember the last 1-2 reps of your set should be challenging, if not failure so if you need heavier plates, then use them
You do not need to keep the plate to your chest on the way up. Resest, then pick up the plate again

Exercise 4

Smith Machine Calf Raise

Place step so that the back is just in front of the barbell

Rest the barbell your Trapezius (like a Back Squat)
Unrack the barbell so that you hear the clink of the safety catches hitting the barbell
This ensures the barbell doesn’t accidentally re-rack as you’re lifting
Control the speed on the way down until you reach maximum ankle flexion
When at the bottom, pause slightly and then aggresively extend your ankle until maximum extension
Isolate each rep, DO NOT just go up and down as fast as you can
Pause at bottom, pause at top

Want the program on your phone? Download it here.

Here’s Another FREE 6-Week Acceleration Program:

Program Introduction