Lionel Messi's Speed and Agility

WORKOUT 1 - LINEAR SPEED

Movement Skills

Courtesy of Athletes' PerformanceVideo demonstration

ACCELERATION WALL DRILL - MARCHING

Hips, trunk, shoulders

• Stand facing wall.
• Place hands on wall and lean forward so ears, shoulders, hips and knees are in a straight line.
• Lift right knee and foot off the ground toward wall and drive down to start position.
• Lift left knee and foot, drive down to ground and repeat.
• Complete 2 sets of 5 repetitions each.

Courtesy of Athletes' PerformanceVideo demonstration

ACCELERATION WALL DRILL - SINGLE EXCHANGE

Hips, trunk, shoulders

• Stand facing a wall.
• Place hands on wall and lean forward so ears, shoulders, hips and knees are in a straight line.
• Lift right knee and foot off the ground toward wall and hold.
• Quickly drive right foot back to starting position as left knee and foot lift forward.
• Hold position and repeat.
• Complete 2 sets of 5 repetitions each.

Courtesy of Athletes' PerformanceVideo demonstration

ACCELERATION WALL DRILL - TRIPLES

Hip, trunk, shoulders

• Stand facing wall.
• Place hands on wall and lean forward so ears, shoulders, hips and knees are in a straight line.
• Lift right knee and foot off the ground toward wall and hold.
• Quickly drive right foot back to starting position as left knee and foot lift forward.
• Without pausing, alternate two more times and hold, then repeat.
• Complete 2 sets of 5 repetitions each.

Courtesy of Athletes' PerformanceVideo demonstration

ACCELERATION - SPLIT STANCE

Entire body

• Begin by standing with right foot in front of left.
• Sit hips down bringing left hand in front of body and right elbow back.
• Drive off front leg and accelerate forward.
• Complete 3-5 repetitions of 10 yards each.

Courtesy of Athletes' PerformanceVideo demonstration

ACCELERATION TO BASE

Entire body

• Begin in any position.
• Accelerate forward to predetermined point and break down into athletic base position.
• During deceleration, sit hips back and down, using small steps into base position.
• Immediately reaccelerate.
• Complete 3-5 repetitions of 10 yards each.