Soccer Speed Training

At any level, speed is one of the most important aspects of soccer

In any soccer training program speed training plays an important role in the
developing of players
The physical demands of soccer can make it complex to train for speed, one of the
most important aspects of speed training are its specific to soccer

Some important aspects of speed for soccer are as follows

Quick speed off the mark (getting first to the ball before the opponent)

Reaction time ( reacting in different situation i.e. penalty box goal scoring
opportunity)

Quick acceleration over 10-15 yards ( to get around an opponent or track

back)

Good speed endurance ( repeatedly perform sprints at speed)

Speed in possession of the ball ( run with the ball past opponents)

Quickness of feet or agility ( performing techniques and skills with the ball at
pace)

The ability to quickly change direction ( turning with the ball)

The ability to execute skills quickly ( shooting, passing)

speed of thought ( being one step ahead of the opposition)

A player who can sprint fast linear in a straight line isnt necessarily going to be able
to perform the above activities quickly which is why specific training is important

Following is a guide you can use to assist planning your own sessions
Work to rest ratios
Speed
Exercise (s)
2-10

Rest
5 times exercise
duration

Intensity
maximal

Repetitions
2-10

Some training exercises that will improve your speed for soccer if possible working
with the ball and making it specific to soccer will increase the motivation of player

A speed session
Have players facing each over
Distance of around 20 metres apart
Player
A passes to player B and sprints to the other side
Player B receives the ball controls and passes the ball
This is repeated with the emphasis being on speed
So it takes around 3 seconds for the player to sprint 20 yards after passing the ball
with a rest of around 15 seconds before performing the exercise again

To develop speed of the mark

Ask player to stand with both feet shoulder width a part place to cones 5 yards apart
And sprint fro one cone to the other

Reaction time
Place different color cones i.e. red white blue yellow about ten yards apart in a
diamond formation
Divide players in groups of 4 and call a color on the call players must sprint to
the cone this can be done with the ball i.e. players can run with ball in the
diameter
And progressed into other activities for example
Players lining up in pairs having top sprint first to the different color cone with
or with out the ball

Sprint first to the ball situated near the different color cones and shoot

Quick acceleration over 10-15 yards

Good exercises
Set cones out
10 meters apart two different colors i.e red and yellow
And player jogs on red color and sprints on yellow
This can be done to mirror football movements, using the ball

Good speed endurance

6x18 yard sprints continuous
With 10 seconds rest in between
Take time for each individual run

Speed in possession of the ball

The ability to quickly change direction (turning with the ball)

The ability to execute skills quickly (shooting, passing)

Speed of thought (being one step ahead of the opposition)

Quickness of feet or agility (performing techniques and skills with the ball at
pace)

Soccer-specific SAQ exercises are said to result in the development of multidirectional, explosive speed essential for the improvement of soccer players

It is important for a soccer player to perform specific movements in the shortest

possible time

Speed Agility Quickness training enhances the ability of the nervous system to process
and produce rapid contractions and relaxations of the muscle fibres. Which is a is a key
component for fast, explosive movements of the whole body, which occur during a game
of soccer i.e. sprinting for a ball, jumping for a header, moving laterally tracking an
opponent. It is also an important factor when a body part needs to start a new movement
or rapidly change direction for turning
Speed and agility training is all about quality. Unlike endurance and strength training, a
SAQ session should not leave you exhausted or gasping for breath

SPEED training or sprint training will help to improve you speed off the mark,
acceleration and power.
AGILITY training allows you to change direction without the loss of balance, strength,

and speed or body control.

QUICKNESS training will help to improve your foot speed and co-ordination

Agility ladders are excellent for improving foot speed,

coordination and overall quickness. Also it is possible to use
cones
A pattern which is excellent for football is as follows (lateral movement moving sideways
as fast as possible in football is crucial
Lead with the right foot then repeat it leading with the left. Start slow only increase
foot speed with the pattern is mastered. In a short time you will be amazed at how fast
your feet move through the ladder. There are many possible patterns

i.e. go through other stuff hopscotch

The ability to quickly change direction (turning with the ball)

The ability to execute skills quickly (shooting, passing)

Speed of thought (being one step ahead of the opposition)