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C h a p t e r 3
Methods of Soccer Training
SPEED TRAINING FOR SOCCER
All other things being equal, the team with the best speed has the advantage. In Soccer,
there are three types of speed: sprint speed, quickness and technical speed. A good
training program will include training that develops all three types of speed.
Sprint Speed
Sprint speed is the ability to run fast. Your players need sprint speed when making
runs, dribbling on a breakway, or getting back on defense. Usually, your forward are
your fastest players. Their speed often creates scoring opportunities. Nonetheless, all
your players should do speed training. A fast defense can play more aggressively without
worrying that it will be beaten easily.
Sprint training should be done with and without the ball. Most of your sprint training
will consist of sprint repeats covering distances of 30–75 yards. Pure speed is best
developed without the ball. Specific Soccer speed should be developed using the ball.
Sprint drills:
• Sprint Repeats 30–75 yards. Focus on speed not endurance.
Athletes should perform 5–10 repetitions, depending on length.
Allow full recovery.
• From Midfield, Feed the Ball Into the Attacking Third. Two players, starting
starting on either side of the kickoff circle, race to the ball. The player who reaches
the ball first should continue the attack, while the other player becomes a defender.
(Fig. 3-19)
• Two–Two–Two Drill. Players go hard two on two for two minutes in the
attacking third field. Players try to score as many goals as possible. (Fig. 3-20)
• Star Runs. Set up a star pattern with cones. Put equal-numbered groups at each
cone. On your command, players race from middle cone to each outside cone.
Once a player finishes running the star, the next player in the relay starts. This
drill is somewhat more specific to Soccer because it incorporates turning and lateral
movement. (Fig. 3-21)
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