Article: Being fast on the field isn't just about running speedit's also about your ability to change your direction, speed, or technique quickly and frequently. To improve your reaction speed, practice while a coach or friend calls (or better, uses a visual signal) for you to change your exercise. Respond as quickly as possible. Try incorporating a combination of exercises like: Changing direction quickly when running Sprinting on command Playing "Red Light Green Light" To accelerate, you will have to extend and use your hip, knees, and ankles. When running or doing other exercises, focus on making long, even strides that stretch out. Increasing your stride length and muscle output in this way will boost your speed. While training to increase your speed at moving across the field, do not neglect your control of the ball. Remember that soccer is primarily a sport where the player's lower body moves in contact with the ground and ball. To be not only fast, but fast and in control of the ball, you must work on your agility. Dribble at every opportunity, using all parts of your foot (outside, inside, top, and bottom). Do speed dribbling exercises by kicking the ball slightly forward and running after it. Practice changing direction quickly while dribbling and doing speed dribbling exercises. You can also do this while attempting to evade another player in order to practice using quick dribbles as a way to beat opponents. Do lateral ball drop exercises. Have a coach or partner hold a ball at shoulder height, 5.4 yards (5 meters) away from you. When your coach/partner drops the ball, attempt to reach and control the ball before it bounces a second time. Practice cone or flag exercises to increase your speed and agility. Time yourself and aim to beat your time each round.
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Train to improve reaction speed. Extend your joints. Practice ball exercises.