One of the simplest ways to increase speed and run with more power is to lift your knees higher. The higher an athlete’s knee drive is, the greater potential they have for force to be applied into the ground. By applying force explosively into the ground, an athlete can increase their speed and acceleration.
The ability to lift the knees when running is controlled by the hip flexors, a group of muscles that act together to lift the femur, and the hamstrings. Strengthening these two muscles and teaching them to work together also increase speed by developing a powerful knee drive.
At Champion’s QUEST, we focus on developing an athlete’s knee drive to increase speed. These exercises also strengthen the core and teach the body to remain stable when performing explosive lower body movements.
About the Author:
Coach Kyle Ertel, Soccer Performance Coach, CSCS USA-W USSF
Tagged: acceleration, Cal South Soccer, Champion's QUEST, Coach Kyle Ertel, Core Strength, Force production, knee drives, Knee punch, Long Beach, Los Alamitos, power, Soccer Academy, Speed Drills, Speed Training, US Youth Soccer, Youth Soccer Training