Speed Training Program

122 0

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.

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

Soccer Speed Training

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

Additional speed training articles:

Coerver Coaching: Get FREE Soccer Training tips. Signup Now!

Related Post

Mourinho Bottle of Wine

Posted by - June 26, 2019 0
There are a number of classic Mourinho interviews and press conferences, but this one has to rank up there pretty…

Nike Mercurial Talaria

Posted by - June 26, 2019 0
If you can fly on the field, you need a boot that can keep up. The Nike Mercurial Talaria V…

Defending in Pairs

Posted by - June 26, 2019 0
Defending in Pairs By Dave Chesler TRAINING OBJECTIVES: DEFENDING in PAIRS: Review and reinforce the key mechanics of individual defending.…

Fantasy Soccer (Football) Tips

Posted by - June 26, 2019 0
  There’s noting like putting your own professional soccer team together and seeing your team rack up the points.  Become…