Speed

FOOTBALL SPEED FOUNDATION

Focus: Foundational speed, acceleration, jumping power and change-of-direction ability - A complete introduction to the explosive qualities that matter most in football. Build force quickly, accelerate from a standing start, control your body laterally and finish with high-speed running. A compact session that gives you a taste of how football-specific speed training should be structured.

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Session Breakdown
COUNTERMOVEMENT JUMP Learn more about this exercise →
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Sets3
Reps5
3 sets × 5 reps
Jump fast — do not turn the rep into a slow squat.
FALLING START ACCELERATION Learn more about this exercise →
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Sets4
Reps1 × 10 m
4 sets × 1 × 10 m reps
Attack the first step immediately.
LATERAL BOUND TO STICK Learn more about this exercise →
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Sets2
Reps3 each side
2 sets × 3 each side reps
Cover distance, then own the landing.
90° HALF-KNEELING Learn more about this exercise →
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Sets3
Reps2 ( 1 10 m sprint each side )
3 sets × 2 ( 1 10 m sprint each side ) reps
Rotate fast, then attack forward.
CUT 90 Learn more about this exercise →
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Sets2
Reps1 each side
2 sets × 1 each side reps
Brake under control, then explode out.
Flying 20m Sprint Learn more about this exercise →
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Sets3
Reps1
3 sets × 1 rep
Enter the zone at max speed — Then attack the full 20 m.
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