Soccer Speed Training – Day 9 Training

Teen sprinting as part of soccer speed training.

Speed is the ultimate game-changer in soccer. It’s about more than just running fast and hitting top-speed; it’s about how quickly you can control the ball, change direction, and outpace your opponent. Day 8 went over endurance training. This guide is designed to help soccer enthusiasts at all levels enhance their speed through focused soccer speed training and proper nutrition. Whether you’re a youth player or a seasoned professional, these insights will help you gain that extra step on the pitch.

Why Speed Dominates the Soccer Field

The Edge of Swift Players

In soccer, speed can be the difference between scoring a goal and missing an opportunity. It allows players to exploit gaps in defense, make effective full-speed runs, and provide defensive cover. Quick players apply constant pressure on their opponents, forcing them into mistakes. This section will delve into the mechanics of speed in soccer and why it’s a prized skill among top players.

Fueling Speed with the Right Nutrition

Energizing Breakfast for Agile Mornings

Ingredients:

  • Rolled oats
  • Greek yogurt
  • Fresh fruit (berries or banana)
  • Honey or maple syrup
  • A scoop of protein powder (optional)

Preparation:

  1. Combine the rolled oats with water or milk and cook according to package instructions.
  2. Stir in Greek yogurt for a creamy texture and added protein.
  3. Top with fresh fruit for quick-energy carbohydrates.
  4. Sweeten with honey or maple syrup if desired.
  5. Mix in protein powder for an extra muscle-recovery boost.

Midday Meals to Maintain Momentum

Ingredients:

  • Whole grain wraps
  • Grilled chicken strips
  • Avocado slices
  • Mixed salad greens
  • Low-fat cheese

Preparation:

  1. Lay out the whole grain wraps and distribute the grilled chicken evenly.
  2. Add avocado slices for healthy fats and fiber.
  3. Include a handful of mixed salad greens for micronutrients.
  4. Sprinkle with low-fat cheese for calcium and additional protein.
  5. Roll up the wraps for a balanced, portable lunch.

Post-Training Dinner for Speed Recovery

Ingredients:

  • Grilled salmon fillet
  • Quinoa
  • Steamed vegetables (broccoli, carrots, bell peppers)
  • Lemon juice
  • Olive oil

Preparation:

  1. Grill the salmon fillet to your preference, seasoning with lemon juice and a pinch of salt.
  2. Cook quinoa as per the instructions on the package.
  3. Steam a selection of vegetables until they are tender-crisp.
  4. Drizzle olive oil over the vegetables for added healthy fats.
  5. Combine all elements on a plate for a dinner that replenishes energy and facilitates muscle recovery.

Soccer Speed Training and Agility Drills

Drill 1: The Acceleration Sprint

Setup:

  • Mark a straight line of 30 yards with cones at every 10-yard interval.

Execution:

  1. Start from a stationary position and sprint to the first cone.
  2. Slow down to a jog before reaching the cone, then sprint to the next cone.
  3. The focus should be on explosive starts and rapid deceleration.
  4. Repeat the drill several times, ensuring adequate rest between sprints.

Drill 2: The Zig-Zag Run

Setup:

  • Arrange cones in a zig-zag formation, each cone about 5 yards apart.

Execution:

  1. Start at the first cone, sprint to the second, and touch its base.
  2. Quickly change direction and sprint to the third cone.
  3. Continue weaving through the cones as fast as possible.
  4. Focus on tight turns and rapid footwork.
  5. Perform 3-5 sets with brief rests in between to catch your breath.

Drill 3: High-Speed Dribbling

Setup:

  • Set up a row of cones 5 yards apart in a straight line for about 20 yards.

Execution:

  1. Dribble the ball through the cones at the highest speed you can manage while maintaining control.
  2. Use both feet and all parts of the foot (inside, outside, laces) to maneuver the ball.
  3. At the end of the cones, sprint with the ball to a predetermined point before turning around.
  4. Perform this drill 5-10 times, focusing on control at high speed.

Drill 4: Rapid Response Challenges

Setup:

  • Use four cones to create a square with each cone roughly 10 yards apart.
  • Have a coach or teammate ready to call out commands.

Execution:

  1. Start in the middle of the square.
  2. When the coach calls a cone number or color, sprint to that cone and back to the center.
  3. Be prepared to change direction quickly based on the coach’s call.
  4. The drill should last for a set time, such as one minute, to build both speed and mental agility.

Drill 5: Shuttle Speed Endurance

Setup:

  • Place cones at 10, 20, and 30 yards to create shuttle distances.

Execution:

  1. Start from the baseline, sprint to the 10-yard cone, and back.
  2. Without pausing, sprint to the 20-yard cone and back.
  3. Finish by sprinting to the 30-yard cone and back to the baseline.
  4. The focus is on maintaining speed over longer distances with quick turns at each cone.
  5. Rest for 2 minutes and repeat the shuttle 3-5 times.

Drill 6: Parachute Sprints

Setup:

  • A speed parachute attached to your waist.
  • A clear stretch of field or track for sprinting.

Execution:

  1. Begin with the parachute packed as you start sprinting.
  2. As you gain speed, the parachute will deploy, creating resistance.
  3. Sprint for 20-30 yards against the resistance, focusing on powerful strides.
  4. Walk back to the start as the parachute deflates for your rest period.
  5. Perform 4-6 sprints, allowing for full recovery between sets.

Drill 7: Ladder Quick Feet

Setup:

  • A flat agility ladder laid out on the ground.

Execution:

  1. Start at one end of the ladder with feet shoulder-width apart.
  2. Move laterally through the ladder, placing one foot in each box before moving the other foot to the next box.
  3. Keep the pace as quick as possible, focusing on light, rapid foot contacts.
  4. At the end of the ladder, sprint out for 5-10 yards to emphasize acceleration.
  5. Repeat the drill for several sets, aiming for precision and speed with each step.

These soccer speed training drills are designed to improve your acceleration, speed endurance, resistance running, and footwork agility. Incorporating them into your training schedule will help you develop the explosive speed and quickness essential for soccer. Remember, regular practice and proper form are key to seeing improvement. Always warm up adequately before speed training to prevent injury and ensure you’re performing at your best.

Conclusion: Outpacing the Competition

In soccer, speed and agility can make an extraordinary difference in a player’s performance. The ability to accelerate quickly, change direction on a dime, and maintain ball control at high speeds sets apart the good from the great. Integrating these drills into regular speed training routines will not only improve your physical capabilities but also sharpen your mental game, allowing for quicker decision-making under pressure.

Nutrition is also a key factor in developing speed and should not be overlooked. A diet rich in lean proteins, complex carbohydrates, and healthy fats fuels the body for high-intensity work and aids in recovery, making it a crucial component of any speed training program.

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