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Better running for better soccer! (Part B)

The A-B-C's of running

please click here to read Part A, Part C, Part D, Part E


  • The takeoff leg should be completely extended in hip, knee, and foot at the apex of the jump.
  • The foot should actively "grab" the ground when it comes down.

Heel kicks

  • Knee should point directly at the ground.
  • Point the foot; heels should not touch the ground.
  • Keep hips high.

Knee lifts

  • Raise the thighs quickly.
  • Point the foot.
  • The takeoff leg should be fully stretched.

Fast knee lifts

  • "Double-time" knee lifts.
  • Do not lift knees quite as high as in normal knee lifts.


  • "Active" landing: The leg should swing down onto the entire sole.
  • Movements should be powerful but loose.

Ankle exercise

  • Practice "propulsion" by alternately flexing and stretching the ankle joints.

One-leg jump

  • Jump from the ankle; the knee should be almost completely stretched.
  • Land "actively" to take off quickly.

Split step

  • Extend the hamstring forward at the end of each step.
  • Swing arms energetically.