Tips to Improve Speed!

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Edʼs Speed Tips"

1.  Do the majority of your speed training in the off-season. To get the best results try to do 3
dedicated speed sessions per week. During your playing season add one or two small short
duration speed exercises to your normal training sessions to maintain in-season speed "

2. "Ensure you are full rested and refreshed

both mentally and physically to get the best
out of each speed session. You will need 2
days rest between each speed session to
allow for musculoskeletal recovery and
adaptation."

3. "Make sure your sessions are specific to

Soccer. Straight-line speed is important but
ensure you train over shorter distances
similar to those you run in a football game.
Your drills should include plenty of change
of direction and change of body position!
"drills which replicate the movements in a football match. "

4. "Soccer players react to verbal and visual cues. Include verbal and visual cues to each speed
training session. To do this you will need another person to give either a visual or verbal cue
to initiate the start of a drill or a change of direction in a drill. "

5. "Plan your speed sessions well so they progressively increase in load (intensity, duration and
frequency of sessions). In other words start a speed training program at a reasonably low load
and gradually increase the load as your body adapts. Do too much too soon and you will
increase the risk of overuse injury."

6. "To increase the competition during speed sessions, train with a partner of similar speed as
yourself. Make the drills into little competitions between you and your partner. When you do
individual drills encourage your partner to help motivate him or her to become quicker."

7.  Speed training can be enhanced with the use of aids such as speed ladders, mini hurdles,
rubber bands etc. Use equipment like this if available. However make sure you get the proper
advice on how to add them to your drills."

8.  There are many ways to train for speed. Soccer speed training should include short and
longer duration runs, change of direction drills, fast fee drills, power exercises such as jumps
and bounding, standing start and rolling start speed exercises. Get some advice from your
coach if you are unsure of how to organises a speed session."
9.  Speed sessions should begin with a 15-20 min warm up of dynamic stretches and should 80"
conclude with a 10-15 minute static stretching cool down. The dynamic warm needs to include
all the lower limb joints and muscles taken through their full range of motion. Donʼt forget the
upper body as it will also need to be warmed up. Static stretches are not appropriate in the
warm up phase and may in-fact play a part in slowing you down. They are however most
beneficial when warming do

10. "Speed training is all about quality not quantity.

Sessions should go no longer than 60 min not
including warm up or cool down. Make sure you allow
at least a 1-2 minute rest period between drills to allow
full recovery for each drill."

11. "It is important to be hydrated before and during speed

sessions. Make sure you are well hydrated prior to
each session and maintain your fluid intake during
sessions by taking on small amounts of water during
all rest sessions. "

12. "Ensure you are always on the balls of your feet with
your knees slightly bent and your weight forward. This
position will enable you to explode to full pace from a
static or slow moving jog as quickly as possible and
will allow you to change direction much quicker than if
standing flat footed. "

13. "Never speed train when you are not full fit. Speed
training requires explosive powerful movements!
"carried out close to 100%of your maximal effort. You will be unable to do this if you are
injured. Speed training whilst being injured will result in further injury and/or poor training
sessions."