Soccer Training Info
Home New Skills Strategy Dribbling Shooting Passing Watch Videos Blog
Skills and Techniques
Volleys
Free Kicks
Juggling
Moves
Strategy & Tactics
Fundamentals
Soccer Patterns
Practice Plans
Extras
Soccer History
History of Soccer
Articles Archive
Conditioning
Quick Tips
Fitness & Nutrition
Mental Focus
Speed Training
Soccer Gear
Local Stores
Soccer Camps
Soccer Tournaments
Indoor Soccer Facilities
Soccer Bars
 

Coerver Coaching

Coerver Coaching - Ultimate Bundle


Coerver Session Planner

Featured Links


Soccer Speed Training 

Bayern Munich Speed Training Session
Getty Images

Ryan Lee, MS, CSCS

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 a sample three-week pre-season speed training program to help your athletes improve their speed before the season begins:

General Warm-up

1/2 to 1 mile jog

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.


Additional speed training articles:



  Subscribe in a reader   Bookmark and Share     


Coerver Coaching: Make Your Move 5 Disc DVD Set 100% Satisfaction Guarantee Buy Now!
SoccerU DVD Series
Hot Links
1. Coerver Coaching Ultimate Bundle
2. Daily Footwork Drills
3. Get FREE Soccer Training Tips
4. Barcelona's Tiki Taka Style of Play
5. Messi Maradona Imitation
6. Coach Great Soccer Session Planner
7. Soccer's Possession Kings
The World's No. 1 Soccer Skills DVD
Learn the skills and gain the confidence to succeed in the game with Coerver Coaching’s Make Your Move DVD system! Built around our unique and highly effective Pyramid of Player Development. Buy Yours Here


 


 
Advertise
Site Map
Partners
About Us
Coerver
SoccerU

Quote of the Month:

"There is always someone out there getting better than you by training harder than you."

more quotes...


 
 

© 2014 Soccer Training Info All rights reserved.