The Banana Run: How to Stay Onside and Keep Your Speed

You are running down the field. Your teammate has the ball. You see a huge, open space behind the defenders. You want to sprint into that space, get the pass, and score a goal.

But there is a big problem. If you run too early, the referee blows the whistle. You are offside, and the play stops.

If you wait until the ball is kicked, you have to start running from a complete stop. By the time you get moving, the defender has already run past you and cleared the ball.

How do you sprint at full speed onto a pass without getting caught offside?

You run like a banana.

The Problem with Straight Runs

When you run in a straight line toward the opponent's goal, you cross the offside line very quickly.

If your teammate takes two extra touches before passing, you are already offside. To avoid this, most players do one of two things:

• They sprint, realize they are going offside, and stop.
• They stand still and wait for the pass to start.

Both of these choices are bad. In soccer, starting from a stop is slow. It takes time to get your body moving. While you are trying to speed up, the defender is already running toward the ball. They will win the race every time.

The goal is to be running at top speed the exact moment the ball is kicked, without crossing the offside line too early.

How to Do the Banana Run

Instead of running straight toward the goal, you run in a curve. Think of the shape of a yellow banana.

First, you run sideways, along the line of defenders. You are moving fast, but you are staying onside. Then, as your teammate kicks the ball, you bend your run toward the goal.

Here is how to do it step-by-step:

• Watch the last defender. They make the offside line. Keep your body a step or two behind them.
• Run sideways. Sprint across the field, parallel to the defenders. Do not cross their line yet.
• Face the ball. Do not run with your back to the play. Turn your hips slightly so you can see your teammate and the ball.
• Time your turn. Watch your teammate's leg. When they lift their foot to kick the pass, curve your run. Sprint into the open space behind the defense.

Because you were already sprinting sideways, you do not have to start from a stop. You just change direction. You will fly past the defenders because they have to turn their bodies around, while you are already at top speed.

To practice this, you only need a friend, a ball, and two cones. Put the cones on the ground to make a "defenders' line." Have your friend stand 15 yards away with the ball.

Start behind your cones. Sprint sideways along the line. Have your friend pass the ball into the space behind the cones. As they pass, curve your run around the second cone and sprint to the ball.

Try to time it so you touch the ball just after it crosses the cone line. If you reach the space before the ball does, you ran too early. If the ball stops before you get there, you ran too late. Keep practicing until your curve matches the pass perfectly.

This simple change will get you more breakaway chances than ever before. Stop running straight, start curving, and use your speed to score.