Lionel Messi's Speed and Agility

4 of 7

WORKOUT 1 - LINEAR SPEED

Movement Skills

Courtesy of Athletes' PerformanceVideo demonstration Video

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 Video

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 Video

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 Video

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 Video

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.