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post #1 of 19 (permalink) Old August 10th, 2004, 15:07 Thread Starter
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fast stepovers

Ey guys
I just want to ask if anyone knows how i can get better to to very fast stepovers.....i know that i can get better becouse i have seen Cristiano ronaldos stepovers when he was in sporting and they are not that fast as them he dows in manchester united.....so i was wondering if you had an idea how he got faster to do them?
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post #2 of 19 (permalink) Old August 10th, 2004, 15:12
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Well you obviously know how to do a stepover, So just practice alot it but speed it up.

Wear ankle weights alot and practice stepovers with them on, Then when you take them off your legs seem lighter and quicker.

Last edited by Faisal; August 10th, 2004 at 17:38.
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post #3 of 19 (permalink) Old August 10th, 2004, 17:24 Thread Starter
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my english is not that good can you show me a picture of ankle wieghts? becouse i dont know what it is
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post #4 of 19 (permalink) Old August 10th, 2004, 17:38
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post #5 of 19 (permalink) Old August 10th, 2004, 20:01
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Quote:
Originally Posted by Ado
Ey guys
I just want to ask if anyone knows how i can get better to to very fast stepovers.....i know that i can get better becouse i have seen Cristiano ronaldos stepovers when he was in sporting and they are not that fast as them he dows in manchester united.....so i was wondering if you had an idea how he got faster to do them?
Practice.

First do as many step overs as you can while the ball is still. If you can do many fast ones without hitting the ball, then try while the ball is moving.

When you can do four fast step overs while sprinting with the ball, then you'll know you've reached your goal.
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post #6 of 19 (permalink) Old August 10th, 2004, 20:21 Thread Starter
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ok thanks i will try to find thouse somewere
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post #7 of 19 (permalink) Old August 11th, 2004, 01:24
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post #8 of 19 (permalink) Old August 11th, 2004, 14:01
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Standing sprint drills would probs do you nice.

30 Seconds on and off for 6 minutes should do the job.. twice or 3 times a week.

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post #9 of 19 (permalink) Old August 11th, 2004, 17:47
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Faisal's advice is the best I've read here. Just put on the weights and do stepover after stepover after stepover and you'll become very quick.

Another thing is to get a jump rope and do that a lot. That, combined with the ankle weights, will make your feet very quick overall.
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post #10 of 19 (permalink) Old August 11th, 2004, 19:27
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Quote:
Originally Posted by Faisal

those alone will not increase your power/speed.

increase leg strength through size and and then heavy weight training.
then introduce plyometrics and agility training. You will need a trainer to help you with that initially.

concentrate on moaving your feet very quickly and only land on the balls of your feet. your heel and toes should never touch the ground.

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post #11 of 19 (permalink) Old August 11th, 2004, 19:59
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I assumed he knows how to do stepovers, I was just giving him advice on how he wanted to speed up the stepovers with some resistance training like ankle weights.


Practice is the main thing and I never said those ankle weights would magical turn you into C Ronaldo but they sure do help make your feet feels quicker on the ball especially if you have been playing with a ball with them on (Something you can't really do in heavy weight training)
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post #12 of 19 (permalink) Old August 11th, 2004, 22:36
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Faisals idea is a good idia if your wanting to increase leg speed... obvious problem is upgrading... My suggestion is a good free method standing sprint drills.

However practice alone will give you the best increase. Just stand with a ball for 10 minutes trying to do stepovers..

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post #13 of 19 (permalink) Old August 12th, 2004, 02:57
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Ah what a great idea in the ankle weights

I built mine up by repetition man just do alot of them often

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post #14 of 19 (permalink) Old August 12th, 2004, 09:19
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The drill Sazón posted is also good. try using a smaller blal first and then move up to the regulation ball. Speed takes time to build and you have to start at a low intensity and focus on the technique more than the speed at first, to ensure accuracy once the speed improves.

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post #15 of 19 (permalink) Old August 12th, 2004, 15:36
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i think the ankle weights are a splendid idea

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post #16 of 19 (permalink) Old August 12th, 2004, 18:14
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intuitively yes. But they dont actually increase leg speed and will just train your body to move slowly more than they will to train it to move quickly. You need to do the training near the speeds the sport is done at. So if you use the ankle weights you need to do training without the ball also. Dont use the weights too much. twice a week is all I would suggest.

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post #17 of 19 (permalink) Old August 26th, 2004, 19:48
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Try doing the step-overs around the ball in a still position. Just do the foot movement around the ball as fast as you can.

Of course there are other foot-work moves.

When running up stairs, try quick foot movement there - left foot, right foot on each step as fast as you can to the top, of course you can vary, maybe the first step - left, right, then second step, do that twice on one stair. It gets tiring and I also think it is good as your taking quick, small steps.
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post #18 of 19 (permalink) Old August 27th, 2004, 01:00
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Did anyone see the Adventures of Cristiano Ronaldo? Maybe you should try doing what he does in those videos

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post #19 of 19 (permalink) Old August 27th, 2004, 03:07
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Quote:
Originally Posted by gray
Did anyone see the Adventures of Cristiano Ronaldo? Maybe you should try doing what he does in those videos

Great suggestion. Don't know how much that would help on speed but it may work on confidence.

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