Speed Training

• Excellent speed as a soccer player can turn the tide in a match. Players who are able to outrun their opponents can help throughout the field offensively and defensively. Soccer speed does not mean running in straight lines only but the ability to make quick turns and accelerate into plays such as corner and free kicks. To develop your speed, train your legs, arms and core muscles. Weight training sessions and speed training drills will help improve your abilities as a soccer player.
  
  

Overspeed Training

• Overspeed training is a technique used to help an athlete's overall speed. Running downhill is a tactic that is used for overspeed training. Be sure not to tackle slopes that are too steep because you can fall and get injured. Sprint downhill for distances of 20, 30 and 40 yards. Complete additional sets of the exercise. This routine will help your body become acclimated to running at higher speeds while developing your sprinting form. To add a variation to this exercise, you can work with teammates in a relay style format, taking turns to sprint down and up the hill for speed and endurance training.
  
  

Resistance Training

• Resistance equipment can be used to develop speed. This equipment includes parachutes, resistance bands and weighted sleds. These equipment options add weight while you run, forcing your body to use more strength. Over time, your muscles will become acclimated to using more strength during running, creating the ability to sprint faster. Complete sprinting drills of 20, 30 or 40 yards using the equipment. Allow one minute of rest between sets. You can increase the resistance during training by running into the wind or uphill.
  
  

Weight Training for Speed

• Lifting weights can help develop your ability to accelerate and run at top speeds for extended periods of time. You must use exercises that target your core and legs to build you speed as a soccer player. The exercises that you must use include but are not limited to squats, deadlifts, lunges and power cleans. Create your workout plan with three sets of these exercises, completing six to eight repetitions each time. It's important that you train with a spotter in place, especially when using heavier weights. You do not want to cause an injury that can not only delay but decrease your current speed levels.
  
  

Other Soccer Training Tips

• Speed is important as a soccer player, but you must be able to dribble and control the ball while running at high speeds. Sprinting drills while dribbling a ball can help develop your ball control abilities. Running through cones while dribbling the ball will also help improve your ball control.