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5 ejercicios de velocidad en el fútbol para tus entrenamientos
Home 5 ejercicios de velocidad en el fútbol para tus entrenamientos La velocidad es una cualidad clave del fútbol actual.…
5 Speed Exercises in Football for Your Training
Speed is a crucial quality in today’s soccer. Including a specific speed training routine can make a significant difference in players’ performance. Learn how to enhance it with these step-by-step speed exercises for soccer.
FSI Training · @fsitraining_
January 21, 2025 |
5 minutes
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Working on speed in soccer players requires comprehensive training that goes beyond simply running fast. It demands preparing the team physically to react, change direction, and maintain pace during high-intensity situations.
Speed Exercises for Soccer in Physical Trainers’ Routines
1. Sprints con cambios de dirección
This exercise enhances acceleration, directional control, and reaction.
How to do it:
- Set up cones in a zigzag pattern, spaced 5 meters apart.
- Each player sprints between the cones, changing direction at every point.
- Touch the ground with one hand when turning to reinforce stability.
Benefits: This exercise trains agility, speed, and coordination, all essential qualities in soccer.
2. Fartlek with the ball
Combine speed development with ball control in game-like scenarios.
How to do it:
- Set up a 50-meter course using cones.
- Each player dribbles the ball while alternating between sprints (5 meters), jogs (10 meters), and directional changes (5 meters).
- Perform 4 repetitions, varying the patterns.
Benefits: This exercise develops soccer-specific speed in real-game situations while enhancing ball control.
3. Reaction Runs with Visual Stimuli
This speed exercise is tailored for soccer to enhance quick response ability, a crucial skill on the field.
How to do it:
- Position the player at a starting point, 10 meters away from a cone.
- Use a gesture or raise a specific color (e.g., a red cone) as a signal.
- The player reacts to the visual stimulus and sprints toward the indicated cone.
Benefits: This exercise improves reflexes and decision-making under pressure.
4. Aceleraciones progresivas
It is perfect for developing maximum speed and sprint endurance.
How to do it:
- Divide a 30-meter distance into three 10-meter segments.
- Each player accelerates progressively:
- First segment: Run at 50% speed.
- Second segment: Increase to 75% speed.
- Final segment: Sprint at 100% speed.
- Rest for 60 seconds between repetitions.
Benefits: This drill enhances maximum speed and the ability to sustain it during a match.
5. Sprints cortos con resistencia
Including sprint resistance also boosts players’ strength and explosiveness.
How to do it:
- Use an elastic rope or resistance band.
- The player starts in the initial position with the band secured around their waist, while another person provides resistance from behind.
- Perform short sprints (10 meters) while fighting against the resistance.
Benefits: This exercise increases explosive power, essential for quick starts in soccer.
These exercises are just a glimpse of what you can incorporate into training sessions to enhance players’ performance. To work on physical preparation at a professional level, you need specialized training and access to top-tier education.
Discover the Master Football Strength & Conditioning Coach by FSI Training. Learn how to design advanced and practical training programs with the expertise required by elite clubs. The program includes guaranteed internships at over 40 top-level clubs worldwide. Take the next step in your professional soccer career today!
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Stay informed about everything happening in the FSI Training ecosystem by subscribing to our newsletter and following us on social media.
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FSI Training
Editorial team at FSI Training
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Master Football Strength & Conditioning Coach
5 speed exercises in football for your training
Speed is a crucial quality in today’s soccer. Including a specific speed training routine can make a significant difference in players’ performance. Learn how to enhance it with these step-by-step speed exercises for soccer.
January 21, 2024 |
5 minutes
Working on speed in soccer players requires comprehensive training that goes beyond simply running fast. It demands preparing the team physically to react, change direction, and maintain pace during high-intensity situations.
Speed Exercises for Soccer in Physical Trainers’ Routines
1. Sprints with Change of Directions.
This exercise enhances acceleration, directional control, and reaction.
How to do it:
- Set up cones in a zigzag pattern, spaced 5 meters apart.
- Each player sprints between the cones, changing direction at every point.
- Touch the ground with one hand when turning to reinforce stability.
Benefits: This exercise trains agility, speed, and coordination, all essential qualities in soccer.
2. Fartlek with the ball
Combine speed development with ball control in game-like scenarios.
How to do it:
- Set up a 50-meter course using cones.
- Each player dribbles the ball while alternating between sprints (5 meters), jogs (10 meters), and directional changes (5 meters).
- Perform 4 repetitions, varying the patterns.
Benefits: This exercise develops soccer-specific speed in real-game situations while enhancing ball control.
3. Reaction Runs with Visual Stimuli
This speed exercise is tailored for soccer to enhance quick response ability, a crucial skill on the field.
How to do it:
- Position the player at a starting point, 10 meters away from a cone.
- Use a gesture or raise a specific color (e.g., a red cone) as a signal.
- The player reacts to the visual stimulus and sprints toward the indicated cone.
Benefits: This exercise improves reflexes and decision-making under pressure.
4. Aceleraciones progresivas
It is perfect for developing maximum speed and sprint endurance.
How to do it:
- Divide a 30-meter distance into three 10-meter segments.
- Each player accelerates progressively:
- First segment: Run at 50% speed.
- Second segment: Increase to 75% speed.
- Final segment: Sprint at 100% speed.
- Rest for 60 seconds between repetitions.
Benefits: This drill enhances maximum speed and the ability to sustain it during a match.
5. Short Sprints with Resistance
Including sprint resistance also boosts players’ strength and explosiveness.
How to do it:
- Use an elastic rope or resistance band.
- The player starts in the initial position with the band secured around their waist, while another person provides resistance from behind.
- Perform short sprints (10 meters) while fighting against the resistance.
Benefits: This exercise increases explosive power, essential for quick starts in soccer.
These exercises are just a glimpse of what you can incorporate into training sessions to enhance players’ performance. To work on physical preparation at a professional level, you need specialized training and access to top-tier education.
Discover the Master Football Strength & Conditioning Coach by FSI Training. Learn how to design advanced and practical training programs with the expertise required by elite clubs. The program includes guaranteed internships at over 40 top-level clubs worldwide. Take the next step in your professional soccer career today!
Want to Stay Updated on the Latest News?
Stay informed about everything happening in the FSI Training ecosystem by subscribing to our newsletter and following us on social media.
Facebook
Twitter
Youtube
Instagram
Linkedin
Post Author
FSI Training
Editorial team at FSI Training
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Master Football Strength & Conditioning Coach
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