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Knee Drive For Acceleration In Soccer

The knee drive is a great drill for speed and acceleration. All you need is a 4 inch jump box, which you can get from Perform Better. Standing with a split stance with your center of gravity slightly ahead of your front foot, perform this exercise by driving your knee up to hip height and back to the starting position. Repeat this movement as fast as you can for 20 to 30 seconds then switch to the other leg. The key to performing this drill is to repeat the movement as fast you can without jeopardizing running technique. If you notice that you are losing your balance, or are unable to maintain your posture or running technique, slow down your pace until you can do this exercise properly. Gradually increase your speed of movement as it becomes easier. See the video below to see how this drill is performed.

Perform this drill for 3 sets at 20 to 30 seconds on each leg. Do this 2 to 3 times a week as a part of your overall training session. If you don't have access to a 4 inch box, just click on the Perform Better link on this page to purchase one. 

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