Every soccer player wants to be fast – fast to get to the ball, fast to recover the ball, and fast to outrun their opponents to score.  In order to increase speed, you need to be concentrating on speed training (sprinting).  Speed development only happens at full speed, which means sprinting at full speed.  If someone wants to develop a faster speed, running 5 miles at a time won’t help.  What helps is to run at your top speed for 3-6 seconds and practice this over and over again (for a certain length of time).  Any running over this amount doesn’t accomplish the task.  Practice the skill you want to accomplish.  If it’s speed, then practice speed.  Doing circuit training or long runs will help you with endurance, but won’t make you faster.

Another Secret for Speed: To produce as much productive force as possible in the shortest amount of time possible, while eliminating lateral forces, decreasing vertical forces, and increasing linear force, make sure your stuff is going the right direction.  A simple way to see if this is happening is to record yourself running and watch it in slow motion.


Muscles are what move our body, and what stops our body from moving. This off-season is a great time to get strong. A great way to start is by doing bodyweight exercises such as push-ups, squats, lunges or even weightlifting; basically, any exercise where your body is the resistance. Try to do strength training 2-3 days a week for 20-30 minutes at a time. If you have any questions, there are many professionals at La Roca FC who can show you the proper technique.


Each meal should have 5 things: water, protein, carbs, fruit, and veggie. You should eat 5 meals a day (breakfast, snack 1, lunch, snack 2, dinner). To help you plan more nutritious meals, use the Complete Athlete Meal Plan Journal.