How to Train for Speed for Footballers

According to common wisdom, you're born either fast or not fast, and you can do nothing to improve your speed. Common wisdom is wrong. While genetics plays a role in speed, it's far from the only factor. A six-day training regimen that includes weightlifting, plyometrics and running can help you increase your speed and agility, both of which can serve you well in football and soccer as well as many other sports. After three days of training, take one day off before starting the next three days of training.

Things You'll Need

  • Proper footwear
  • Weights
  • Gym equipment
  • Medicine ball
  • Area with marked distances
  • Jump rope
  • Stopwatch
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Instructions

    • 1
      Lunges work a lot of body parts in one motion.

      Train with weights on days one and four of the six-day training regimen. A good weight-training regimen targeting large muscle groups is critical to develop a body made for speed. On day one, perform power cleans, bench presses, incline presses, back squats, deadlifts and pull-ups. On day four, perform lunges, overhead squats, wall-ball shots with a medicine ball, overhead presses and dips.

      Choose sets, repetition counts and weight amounts that work for you, but mix up the repetitions and weights from week to week. One week, do three sets of each exercise 10 times using a weight that allows that performance. The next week, do five sets of each exercise five times using more weight.

      Part of sprinting is aerobic fitness; so lift like a sprinter. Rest no more than 30 seconds between sets. Don't stop to chat. Lift with focus.

    • 2
      Jumping rope can help you improve speed dramatically.

      Exercise using plyometrics on days two and five. Plyometrics exercises train a body for explosive movements, such as those required in sprinting. Include six to eight of these exercises on days two and five: box jumps, lateral box jumps, skipping for 100 yards, carioca for 100 yards, jumping rope for three to five minutes alternating two- and one-foot jumping, stair jumps, squat jumps, split squat jumps, tuck jumps, bounding run for 200 yards, 180- or 360-degree jumps, clapping push-ups and broad jump bounding. Do not do all of the exercises in one day; alternate by doing the exercises on day five that you did not do on day two.

      Do enough sets for at least 30 minutes of plyometric training. Because plyometric training is hard, be prepared for a tough workout, but take no more than 30 seconds rest after each set.

    • 3

      Concentrate on your running technique and sprinting on days three and six. Running can be taught, and good runners understand how to put their bodies to use to become faster runners. A two-day running regimen in which you follow the same routine each day will help you improve your running technique.

      For example, sprint 10 yards while raising your knees higher than normal, and then jog 10 yards. Repeat that routine 10 times per set. Next, sprint 10 yards while hitting your buttocks with your heels, and then jog 10 yards. Do that routine 10 times per set. Follow it with a 100-yard spring while concentrating only on keeping your elbows bent at a 90-degree angle and moving them alongside, rather than across, your body; do that five times per set. For the next exercise, set up cones or markers about 5 yards apart, and lateral shuffle between the cones for one minute as fast as you can, touching the ground next to each cone with alternating hands.

      Set up cones or markers 20 yards apart, and sprint between them, touching the ground next to each cone at each turn and concentrating on exploding forward after each touch. Do that for one minute, and then rest. Finally, lay on the ground, spring up using your hands and legs, sprint to your full speed and then stop, drop to the ground and repeat. Perform that exercise 10 times in a set.

      Do enough sets for at least 30 minutes of training. Be prepared for a tough workout, and take no more than 30 seconds of rest after each set.