Soccer Speed Training 

Soccer can be a tough sport to train for. Soccer athletes must have not only an endurance base, but also the ability to sprint at full speed for short distances. Training for soccer speed requires a mix of aerobic conditioning (i.e. distance running) and anaerobic power (sprinting).

A solid soccer speed training program should include speed-endurance, which is the ability to run at top speeds for extended periods of time.

Here is my three-week early-season speed training program which we will incorporate into our practices to help athletes improve speed before the games begin:

General Warm-up

• 1/2 to 1 mile jog (yeah, I am lightening up a little)
• Full Body Stretch
• Warm-up Speed Drills
  • High Knees (3X30m)
  • Heel-Glutes (3X30m)
  • Carriocca (3X30m)
  • 1/2 Speed Striders (3X30m)

Week 1

• Monday and Friday (sprint speed)
  • 3X30m (45 second rest between reps)
  • 3X60m (45 second rest between reps)
  • 3X90m (45 second rest between reps)
• Wednesday (speed-endurance)
  • Use a 3:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:30 before the 200m)
  • 50m-100m-150m-200m-150m-100m-50m
  • Repeat the pyramid one more time

Week 2

• Monday and Friday
  • 5X30m (45 second rest between reps)
  • 5X60m (45 second rest between reps)
  • 5X90m (45 second rest between reps)
• Wednesday (speed-endurance)
  • Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)
  • 50m-100m-150m-200m-150m-100m-50m
  • Repeat the pyramid two more times

Week 3

• Monday and Friday
  • 6X30m (30 second rest between reps)
  • 6X60m (30 second rest between reps)
  • 6X90m (30 second rest between reps)
• Wednesday (speed-endurance)
  • Use a 2:1 Rest Ratio (ex. if it takes 30seconds to run 150m, then rest for 1:00 before the 200m)
  • 50m-100m-150m-200m-250m-200m-150m-100m-50m
  • Repeat the pyramid two more times