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Soccer Speed Training
For more information on speed and strength training methods
visit:
Sport Specific.com
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
For more information on speed and
strength training please visit:
Sport Specific.com
Copyright
©
2005 Soccer Training Information.
All rights reserved.
