Hi,

I've always broken down speed into 2 things.

1. Unidirectional Speed.
2. Speed in changing of direction. (COD)


1. Unidirectional speed is the top speed that you would achieve if you ran flat out on the track. While that speed is useful, it has not much use except in counter attacks during games. Important nontheless.

However,

2. Speed in COD. is the more widely used speed in game. If you are able to shift your direction quickly in games, you would be able to evade most defenders and tackles. Thus, this being the more useful of the 2 would be emphasised in this message.

COD requires a stopping of the current force and generation of a new force in an opposite direction and requires different training.

You could try this.

arrange cones in 10 metres apart. Run up to cones from one side and stop whilst doing a lunge with one leg, that is to stop with one knee bent with the other knee pointing towards the floor and then reversing and jog back wards.

repeat 3 sets of 12 for each legs.

crab runs, which are cones arranged in a zig zag pattern and running from one cone to the other which are 10 metres apart would help also.

short sprints of 50 meters and tuck jumps would help also

try it and feedback. thanx