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Soccer Speed Training 

Let's learn how to become a faster soccer player by following a soccer speed training program. At the highest level, it's all about speed of play, whether that's playing one and two touch soccer or simply beating your opponent to the soccer ball.

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).

For the latest speed training tips, programs, cutting edge strength and conditioning news, and much more, visit: Complete Speed Training

Speed Training

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 soccer 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.

For the latest training tips, programs, cutting edge strength and conditioning news, speed training, and much more, visit: Complete Speed Training


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