| 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: |