Kylian Mbappé’s speed is legendary, making him one of the most formidable soccer players on the field. Achieving such remarkable acceleration and top speed requires a combination of technique, strength, and training. In this article, we will explore the secrets behind hisspeed and provide a detailed guide on how you can improve your own acceleration and sprinting ability and learn how to run as fast as Mbappe.
Running as fast as Kylian Mbappé is a dream for many football enthusiasts. Mbappé’s explosive speed and agility make him a standout player in world football. To uncover the secrets behind his incredible speed, we took two videos from Unisport YouTube channel as a reference. In them, they talk with Carsten Effertz, a renowned speed coach from Tanner Speed Academy. Carsten’s expertise has helped numerous athletes enhance their speed, and today, he shares insights on Mbappé’s technique and drills to improve your acceleration.
Kylian Mbappé is celebrated not only for his top speed but also for his exceptional acceleration. This article will delve into the technical aspects of his sprinting form and provide practical exercises to help you emulate his explosive starts. By focusing on hip extension, foot placement, and upper body control, you can enhance your sprinting performance and get closer to running as fast as Mbappé.
How to Run As Fast As Mbappe
Carsten explains that one of the key factors contributing to Mbappé’s speed is his perfect hip extension. Hip extension refers to the alignment from the foot to the head, creating a straight line that allows for maximum power transfer in the direction of the sprint. This efficient transfer of power is crucial for achieving high speeds.
Another critical aspect of Mbappé’s technique is his foot placement. Unlike many sprinters who tend to land with their feet in front of their bodies, Mbappé places his foot directly under his body. This technique reduces braking forces and enhances acceleration by allowing for more horizontal power.
The Negative Step
Carsten introduces the concept of the “negative step,” where the knee rises while the foot moves backward. This movement generates horizontal power, enabling a faster and more efficient sprint. Top sprinters, including Mbappé, utilize this technique to maintain high speeds while minimizing vertical motion.
Improving Your Acceleration
Drill 1: Speed Top
The Speed Top drill is designed to improve hip extension and coordination. Begin by bouncing off with both feet simultaneously, lifting one knee, and then repeating with the other knee. Focus on landing on the front part of your feet to replicate the sprinting motion. This drill helps in training your neuromuscular system for quick and powerful steps.
Drill 2: Hopping and Bounding
Hopping and bounding exercises are essential for building explosive power in your legs. Start by performing pogo jumps, focusing on landing on the front part of your feet. Progress to more dynamic movements, such as lateral bounds, to enhance your agility and coordination. These exercises replicate the demands of football, where quick changes in direction are frequent.
Drill 3: Swiss Training
Swiss training involves exercises that improve the quickness and frequency of steps. This can include various drills that mimic the quick step movements needed in football. Carsten uses the example of Mbappe’s top speed during the World Cup, where he reached 35.4 km/h, making five steps per second with each step covering two meters.
Drill 4: Box Drills
One effective drill mentioned by Carsten involves crossing steps into a box pattern. This helps in improving coordination and quick step movements. The drill goes as follows:
- Step 1: Cross one foot into the box.
- Step 2: Follow with the second foot.
- Step 3: Continue this pattern, increasing speed as you get comfortable.
The goal is to make this movement automatic, allowing you to focus on other aspects of the game without thinking about your footwork.
Drill 5: Over Speed Training
Another technique involves creating over-speed conditions where you move faster than normal, forcing your body to adapt to higher speeds. This can be done using equipment like ladders where you perform quick steps with increasing speed.
The Role of Consistency and Practice
Improving speed isn’t about quick fixes. Consistent practice and training are essential. Carsten emphasises that mastering a skill means you can perform it correctly almost every time without thinking about it. He advises practicing these drills regularly and incorporating them into your training routine to see significant improvements in speed.
Key Drills for Practice:
- Lateral Single Leg Lifts with Band: Improves hip stability and coordination.
- Lateral Band Walk: Enhances hip strength and stability.
- Banded Squat Warm-Up: Engages core and corrects stability issues.
Controlling Arm Movement
Carsten emphasizes the importance of upper body control during sprints. Flailing arms can cause the body to twist, reducing sprinting efficiency. By maintaining controlled arm movements, you ensure that your upper body remains stable, allowing your legs to generate maximum power. This technique is particularly important for footballers who need to maintain speed while preparing to kick the ball.
Full Body Coordination
Achieving full body coordination involves synchronizing your upper and lower body movements. Drills like the ladder drills, where you perform quick steps through a series of boxes, help in developing this coordination. These exercises train your body to perform efficient and powerful movements, crucial for high-speed sprints.
Mbappe’s speed is a combination of genetics, training, and effective use of his physical capabilities. His training focuses on both the length and frequency of his steps, ensuring he can accelerate quickly and change direction efficiently. By practicing similar drills and focusing on step frequency, you can improve your speed on the field.
Running as fast as Kylian Mbappé requires dedication, proper technique, and consistent training. By focusing on hip extension, proper foot placement, and upper body control, you can significantly improve your acceleration and sprinting speed. Incorporate the drills and exercises provided by Carsten into your training routine to develop the explosive power and agility needed to emulate Mbappé’s remarkable speed.
Remember, the key to success lies in repetition and persistence. Regularly practising these techniques and exercises will help your body adapt and improve over time. Stay committed to your training, and you’ll be well on your way to running as fast as Mbappé.
