Two exercises 1) run 100m than at the 100m mark sprint twenty meters. Time the time it takes you to get to the extra twenty meters after your puffed and repeat (this will simulate your sprinting after being in a game for a few minutes) 2) sprint 40m five times than walk it five times. Repeat five times.
leg workouts, explosive and intense training, get a partner and 100m sprints against them
Holding the ball in one hand allows for better acceleration/speed but be careful you don't drop it ;)
For this you'll want explosive leg workouts. 3-5 reps on high weights in the gym on stuff like squats. You'll also want to do little things like rapidly jogging on the spot without raising your knee's too high. I can't give you exact workout names, but following on from this you can use youtube to great advantage. There's almost too many to name great winger's in the game posting stuff on youtube about speed and acceleration. Englands Wade who will no doubt be one of the best wingers in the game soon enough. The good thing is a lot of leg workouts for acceleration can be done outside of the gym and have a great effect. I've not said much, but I hope what I've said can atleast help you narrow down your search of workouts.
