Improve your speed, crucial for a footballer!

Whatever the level, speed is a factor that separates exceptional players from average football players …

Yes, we can be a very good slow player and compensate with a very good technique, but we must admit that speed offers a considerable advantage. So, speed workouts must play a major role in your routine.

To work one’s speed is more than it seems, it implies more than just running fast. When talking about speed in the game, here are some of the attributes that enhance the player you are

You understand that it is not because you are a 100m champion that you are automatically a fast footballer

Similarly, players who are far from being fast runners can excel in football if they have agile feet and good speed of thought. Always remember that sentence …

” The first 10 meters are in your head .”

Absolute speed or your ability to run fast is determined by a number of factors – the most obvious being genetics.


A good speed training program will fill gaps and improve the efficiency of your muscle fibers (type and / or amount of fiber) and it will make you faster.

So, one of the goals of your speed training program should be to increase your sprint power, especially your acceleration and speed. Soccer players rarely sprint more than 50 meters in a straight line.

A second, equally important goal is to increase your stamina. We’ll see this in another article that discusses anaerobic endurance …

Endurance training greatly improves your recovery after a series of repetitive sprints. Your body’s ability to eliminate lactic acid increases, which can make a real difference in your game.

Third, a good speed training program should aim to improve agility, foot speed and reaction time. Exercises to improve agility do not tend to be physically strenuous. The emphasis is on short movements and high qualities.

Finally, it is important to incorporate the ball into some of the speed and agility drills to make all these speed gains transferable to the playing field.

As for speed of mind, I can not help you. It comes with training … and eating lots of green vegetables!


First, consider how training can significantly improve absolute speed and acceleration.

Strength and power training:

Power refers directly to the absolute speed. The sprinters of 100m are very powerful. Footballers too, you only have to see the muscular volume of their thighs

Weightlifters are very sturdy – but not necessarily so powerful – the power is a combination of strength and speed of contraction. Increase one or the other and you increase the power. Ideally, you want to increase both.

The muscular training increases the strength and the plyometric training “converts” this force into speed and power.

Sprint training:

To improve speed, running mechanics and acceleration training must be included in your speed training routine.

It is not necessary to make tons, a small training session a week before training is ample enough during the season, the exercises should be completed over short distances respecting large rest periods between sprints.

The idea being not to get tired. Focus on the shape and speed of leg movement on the first few meters.

During a season, start sprinting in the middle or at the end of the season and continue until the end of the season. Because they are not tiring, you can run them the day before a match. Many pros teams feel that these exercises help to increase mental finesse in the preparation of an upcoming match.

As a side note, sprinting should be done at the start of a workout when you are fresh and have all your juice.

Endurance training:

Be prepared – this type of training can be physically very challenging, but honestly, the efforts are worth it, although you will feel some temporary “discomfort” after (and during) the short dedicated sessions.

As you will see, these exercises are intense. They are designed to quickly produce large amounts of lactic acid. In this way, your body adapts by increasing its elimination and considerably accelerating your recovery.

What is the relationship with speed?

Football is a sport where many opportunities come to you over 90 minutes, you will be forced to do repeated sprints in quick succession. Your ability to maintain a high percentage of your speed and power depends, in part, on your body’s ability to eliminate lactic acid.

As painful as these endurance exercises are, they make the game easier. It’s a real confidence boost and it’s worth it.

During the preseason, you can perform 2 speed endurance sessions per week (separated from 24 to 48 hours of rest).

Flexibility training:

It is important to stretch well in order to increase the range of motion. There are so many advantages to moderately increasing the range of motion, among which we can mention the increase in power and the speed of movement.

A muscle can contract quickly only if its antagonist relaxes rapidly. The flexibility training allows precisely to promote this speed of relaxation.

Increasing the range of motion also helps lengthen the stride and is important for quick and agile direction changes.

Try to do stretching exercises three times a week, after a workout when the muscles are hot.

I will give you an article dedicated to stretching, if you are interested …


A good soccer speed training program should also consider the agility factor ….

Agility defines your ability to accelerate, decelerate and change direction quickly, while maintaining your speed, control of your body and balance. Often you have to work with the ball.

While strength, power and complete sprint training are designed to improve your maximum speed, the agility and speed of the exercises help to increase the speed of movement more finely. They improve coordination, balance and speed of the foot.

You can easily combine agility and sprint exercises in one sitting – or even part of a session (usually at the beginning).

If you have ever seen an athlete use an agility ladder, he is training to improve the speed of his feet, this is an excellent tool that I recommend. But you only need a set of cones and a little creativity to design effective exercises.

You should also try to include the ball in some exercises, although it is not (yet) time to try too elaborate things. Generally, if you use a ball, you should touch it as little as possible and focus on the movement between the ball keys.

I will provide you with agility exercises.

To conclude, football speed training incorporates several components and a number of types of training.

Think about taking the time to practice sprinting, stamina, agility exercises AND then bodybuilding and plyometrics, which can be a little disconcerting … but remember …

Most of these exercises can be combined into one exercise. No need to have a dedicated session for agility and sprint exercises. And do not forget either …

All types of training can not or should not be done at the same time of the season.