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Ben Torres's picture

Hit The Wall For Soccer Speed

If you want to improve your acceleration on the field, perform hip drive series drills on the wall. This is a pretty common drill amongst track athletes, but I sincerely believe that this drill can be very effective for soccer players. The fact of the matter is that in order to develop incredible acceleration on the field, you need to be able to generate enough force from the ground such that it propels you forward. That is why this drill is so important.  It teach you how to properly use the muscles necessary to generate great force, and it also teaches you how to position your body for proper acceleration. You don't need any equipment. All you need is a wall to lean on. Here is how to perform this drill:

1. Place your hands on the wall, with you arms extended and lean on the wall at approximately a 45 degree angle.

2. Stand such that your heels are slightly off the ground with your feet shoulder width apart.

3. The first part of the hip drive series starts with one knee up at hip height with your toe up. While maintaining the angle of your spine, use the opposite bottom leg to perform a hip drive. Perform this for a set of 8-10 reps. You can then progress to a 1 count hip drive by finishing the repetion on the same leg you started with.

The biggest thing to keep in mind when performing this drill is to keep keep your angle and avoid sticking your hip out or arching your back. You can perform this drill as a part of your warm up. Perform around 2 sets of this drill 3-5 times a week. See the video below to see how this drill is done. 

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