Speed Training

CREATED BY: The Non-League Network

Introduction

Speed on the pitch is about more than raw pace — it’s about acceleration, explosive power, and efficient technique. These gym and field drills help non-league players maximise sprinting performance.

1. Acceleration Drills

• Short sprints (10–20m) from standing or rolling starts.

• Focus on explosive first steps.

2. Resisted Sprints

• Light sleds or resistance bands build power and drive.

• Improves strength in sprint-specific muscles.

3. Sprinting Technique

• Lean slightly forward, drive knees high, strong arm swing.

• Avoid overstriding to prevent injury.

4. Plyometrics

• Box jumps, bounding, lateral hops.

• Develops reactive strength and power transfer to the pitch.

5. Gym Integration

• Include power cleans, jump squats, and kettlebell swings.

• Mimics football movement patterns.

6. Recovery Between Sprints

• Full recovery ensures explosive performance in each rep.

• 30–90 seconds depending on intensity.

7. Flexibility & Mobility

• Hip flexors, hamstrings, calves must remain mobile to allow full stride length.

8. Track Sprint Progress

• Measure times over 10–20m and note improvements weekly.

9. Combine with Strength Training

• Stronger legs and core = faster acceleration and higher top speed.

10. Consistency

• Speed develops gradually — 2–3 sessions per week consistently outperforms sporadic training.

Final Tip: 

Small improvements in sprint technique and power can dramatically increase on-field effectiveness. Train smart, explosive, and repeat.