Part 3 - Soccer Speed Training

You may hear many coaches say that modern day soccer is all about speed. Today's players are faster than ever and the game is played at high tempo from start to finish. But what exactly makes a quick player?

In a sport like soccer it's not simply the ability to run fast...

Players rarely, if ever get the chance to reach maximum speed in a game. Far more important is acceleration and speed off the mark. A player may be quick over 30-40 yards but lack the skill and dexterity to run quickly while in possession of the ball. And then there's speed endurance...

Soccer is a high intensity intermittent game. Players must make several strong runs or sprints back-to-back with minimal rest. Their ability to maintain sharpness and power is a measure of their speed endurance.

How about quickness of feet? Speed of thought and reaction time? And don't forget the ability to decelerate and change direction rapidly. All of these attributes combine to make what we would call a quick player. And the good news is that from this list of physical attributes most can be improved through proper training. Don't let anyone tell you being quick is solely down to the luck of the genetic draw!

So how does a player (or a team) become quick? It takes a combined training approach. And the first type of soccer speed training that will make a significant difference is something we've already covered...

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Strength & Power Training

What determines running speed? It's not just the ability to move your legs rapidly. While this is important, the greater the force you can apply with each ground contact, the quicker you can propel yourself. Of course, it doesn't matter how much force you can apply if you can't apply it rapidly. So the ability to run fast is really a combination of strength and speed... also known as explosive power!

A phase of maximal strength training will increase the amount of force that a player can apply. That's the first half of the equation taken care of. A subsequent phase of plyometric training conditions the body to apply that force very rapidly... the result is power development and a faster player!

But remember, there are other elements to speed aside from the ability to run quickly...

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Speed, Agility & Quickness Training

Speed or sprint training will further help to improve you speed off the mark, acceleration and power.

Agility training allows you to change direction without the loss of balance, strength, speed or body control.

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

In reality there is a lot of overlap between these three types of training. From a practical point of view they can all be combined into one session using just a handful of drills.

Sample Sprint Training Drill - Hollow Sprints
Sprint for 30 meters/yards, jog for 30 meters/yards, sprint for 30meters/yards, jog for 30meters/yards. Walk slowly back to the start and repeat.

Sample Agility Training Drill - Follow The Leader

Mark out an area about 10 meters/yards by 10 meters/yards. In pairs, one player runs randomly within the marked area. The other player must follow maintaining no more the 2 meters/yards distance. The leader should be changing direction and pace constantly. Two sets of pairs can be added to the area so players must be conscious of what’s around them also.

Sample Quickness Training Drill - Ladder Runs

Agility ladders are excellent for improving foot speed, co-ordination and overall quickness. They can cost anywhere from $30 for shorter ladders to over $100 for more elaborate designs. An alternative is to either make your own with some white parcel string and a few soccer net pegs (make sure the pegs are pushed flush into the ground). There are lots of variations you can use and you can easily make up your own foot combinations. You can see an example to the right.

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Soccer Speed Training For Junior Players

Intense strength and power training is not suitable for young soccer players. Neither is intense sprint training. But that doesn't mean a junior player can't improve their speed on the pitch...

The best way to help a young player become quick is to make use of drills that will improve their ability to co-ordinate their limbs and move them more rapidly. There are a number of drills that will help to do this and they can easily be incorporated into an obstacle course or game situation that will make them both fun and rewarding.

You can learn more about these drills and sample speed sessions for this age group in Total Soccer Fitness for Juniors.

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Soccer Speed Training For Youth Players

As players mature all-out speed and sprint drills can be added to their soccer speed program. It's impossible to tell how fast or slow a player will be until after puberty. So if a player is very slow as a child that doesn't necessarily mean they will slow in adulthood.

In younger players it's also important to develop speed and co-ordination in the upper body. While this may not seem specific to soccer, it will help with sprinting ability and allows players develop overall athleticism. It's also a good idea at this stage to teach players correct running and sprinting mechanics which will hopefully become habit when they reach full maturity.

Detailed speed plans for this age group can be found in Total Soccer Fitness for Juniors.

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Soccer Speed Training For Mature Players

As mentioned earlier, physically mature players should be following a strength and power training program. This in itself will enhance their speed and agility. Additionally, speed and agility sessions should be added to the overall coaching program towards the end of the pre-season. Speed can easily be maintained with just one session a week during the in-season.

For high level soccer speed training drills and session, see Total Soccer Fitness (High Performance Version)

In Part 4 of this mini course, we'll examine warming up (there is a right and wrong way) and stretching for soccer. See you then!

Phil Davies.
Author, Total Soccer Fitness