Explosive acceleration

[Scarface06]

Hey i got a question regarding acceleration...

Im training in the uk for soccer and want to get back into semi-professional level.

I last played 4yrs ago, but a knee injury kept me out...Im now 24 i used to have really good acceleration by training over distances of 20-40yrds until my legs could not take anymore. now i try to use routines but cant get anywhere near my old speed.

was wondering if anyone could help me with a program?

The type of speed i would like to develop is like this of Ronaldo below...

http://youtube.com/watch?v=q4pKymKYiA8&feature=related

thanks in advance

[soccer#3]

ronaldo used to be a lot faster in his barca days. speed is usually something ur born wit. it can be improved wit the right the type of training.

train rushing wit and witout the ball, leg ext, leg workout overall, try walkin fast in a pool. u need some of the sprinters on the board to help u further

[53-11]

to gain explosive speed you need to do speed intervals and power intervals...speed and power intervals are all out efforts...i mean all out...as in being completely blown apart within the first 45 sec of the interval and struggling to maintain the intensity for the rest of the interval. Try this: speed interval - 1min all out x 30 sec. recovery 2 sets x 8 reps per set with 5 min recovery between sets (recovery does not mean sitting...go easy to allow active recovery to flush the lactic acid). power interval - 2 min all out x 2 min. recovery x 5 sets with 5 ming recovery between sets. PLEASE NOTE that when doing workouts like this DO NOT do these everyday because you WILL overtrain and that is bad.

These workouts train your body to be more efficient at and beyond latic thershold...and will help give you that snap.

[qwertyuio]

Ronaldo never played for barca!!!!