Boost your speed off the mark

Get faster for 5-a-side with this speed conditioning workout

On the 5-a-side pitch it’s not your top speed that counts, it’s your speed off the mark.

With less space to build up momentum, you need to be able to move swiftly in tight spaces.

More after the break

An explosive burst of speed can take you away from a defender, eat up ground lost to a tricky attacker or nudge you ahead in a foot race. In short, acceleration makes all the difference.

To help turbocharge your sprinting power we asked strength and conditioning coach, Michael Amoah, to show us a simple speed drill.

Hit play and find out how you can fly out of the traps.

Mitre Star is an online hub designed to improve your 5-a-side game. It has expert tips and useful advice to help you and your team in 4 key areas: tactics, technique, fitness and nutrition. For more tips and advice see #mitrestar, @mitresports, and

For more 5-a-side tips see:
Supercharge your reaction speed
Fuel for 5-a-side
Keep possession in tight spaces
Build explosive change of direction
Control the ball under pressure
Improve strength, balance and agility

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