can a 26 yers old athlet(soccer player) improve their speed?

Answer 1

ALMOST ALWAYS.

I am going to assume that you are FIT and a field player. I am also going to assume that it is speed with the ball at your feet that you want to improve,i.e., explosivness.

Start in the weight room doing high reps and low weight (say 60 r 10 p) Do them as quickly as you can and still maintain FORM. Do quad extensions, hamstring curls and calf raises. Do THREE sets of each and time yourself. Log the times so you can see improvement. Try do do each set faster than the previous, but this won't happen until you are close to increasing weight. When you can negative split then increase the weight by 5 p. Try do do this 2-3 times a week with only ONE day of rest between.

On your first rest day go to the track and start with a 400m JOG for a warm-up.

HEART RATE is IMPORTANT!!! At 26 subtract 26 from 220 (194) no take 80% of that or 155. That is your MAXIMUM heart rate.

After the first 400m FAST walk 200m, Jog 100M and then sprint the final 100m keeping your HR BELOW 155.

Continue until you have logged 1200 to 1600M.

Do weights the next day and back to the track the next.

STRETCH and take a 400m EASY jog, stretch AGAIN. The first time this will KILL you!

Go 3200m (8 laps / 2 miles) and try to do it in 15 minutes. Your goal after 8-10 weeks is to do it in TWELVE Minutes. This is called "The Cooper test" and many college programs use it as the FIRST cut point. You show up the first day with flats and do the Cooper Test; if you make the time cut, you go to the locker room to put on your kit, if you miss ther cut you pick up your gear and run to your car.

HYDRATION is IMPORTANT!!! Once you pop your initial sweat you will continue loss and WILL NOT be able to keep up so you have to build a reserve.

For MAXIMUM efficiency you should drink 1 QT of water per 50 pounds of body weight and complete it 1 hour before you start to train. Also have a couple of rice cakes with peanut butter and bananas in between, complete an hour before.

Until your body gets used to the increased water you will urinate like crazy and then taper off.

If you are REALLY SERIOUS this WILL WORK but it will take a HUGE effort on your part with a LOT of lactic pain in the beginning.

If you are playing once a week ONLY take a short jog of maybe 800m and stretch before and after to disapate the lactic. Also follow the diet and water deal and complete 2 hours before kick off. You will be amazed at the results.

Good luck and let me know how you are doing. I assume that you can do an email outside of this forum.

Jacques

Answer 2

you need to start doing strength and power training which will improve you explosiveness, giving you faster acceleration. join a gym and ask a Trainer. Do alot of 10m sprints, 20m sprints and 40m sprints. train 3 times per week for example...do 10 10m sprints, then 5 20m sprints then 5 40m sprints. if you are disciplined you will see great results. The other thing i wud do is join an athletics club, then you can be taught the proper sprinting technique which will increase you speed from just learning how to run properly. You wont have to pay the coach becoz most athletics clubs provide a sprint coach if you pay a membership fee. hope this helps.

Answer 3

why couldnt you... just do speed trainign and itll come, 26 isnt old... 31-32 is the prime state of a human beings body. Thats scientificly proven to be the highest state of physical maturity.

And 26 is young you can stll build speed and be up thee with the fastest there is... no question.

Answer 4

yes, at that age only flexibility will improve speed. you can search for a flexibility program, or explain your flexibility needs to a trainer. After flexibility has increased your speed, lift weights with high reps, but concentrate on keeping the same desirable flexibility.

i m a 13 year p.e. teacher. many college classes of kinesiology

Answer 5

Buy the latest (Dec. 2006) issue of Men's Health magazine they have some exercises using your own body weight that's supposed to help endurance, speed, and agility. Hope it helps.

Answer 6

yes- try running with an additional amount of weight- 5-10 lbs ankle or hand weights for several weeks- then run without the weights your speed should increase.

Answer 7

yes. definitely. with disciplined training, exercise and diet. it just wouldn't be that easy and quick but that would still be possible and achievable.

Answer 8

yes

Answer 9

yes, very possible.

Answer 10

Absolutely he can!!