Speed can be the difference between breaking away from a defender or losing the ball. But it’s not just about running fast—it’s about acceleration, agility, endurance, and recovery. And all of it can be trained.
As we head into summer, now is the time for Latrobe players to work smart—not just hard. Here’s how to build speed the right way, using science-backed strategies to improve your game.
1. Train for Power, Not Just Mileage
Jogging every day won’t make you faster—it’ll make you better at jogging. To build game-ready speed, you need explosive movements like sprints, hill runs, plyometrics, and strength training.
Key drills to include:
- 30–50 yard sprints (3–5 sets with full recovery)
- Bounding and box jumps to develop hip extension and spring
- Weighted sled pushes or resisted band sprints
These exercises target fast-twitch muscle fibers—the ones responsible for acceleration and sudden bursts of speed.
2. Prioritize Proper Sprint Mechanics
Running form matters. Even small adjustments in posture, arm swing, or stride length can lead to significant speed gains.
Focus on:
- Forward lean during acceleration (roughly 45 degrees)
- Relaxed shoulders and high knees
- Arm drive with elbows at 90 degrees—hands should travel from hip to cheek
Consider filming yourself or asking a coach for feedback. Visual feedback is one of the most effective tools for improving running form.
3. Build Agility Through Reaction-Based Drills
Soccer isn’t played in straight lines. Agility and reaction time are critical for cutting, defending, and transitioning quickly between plays.
Top agility drills include:
- Shuttle runs with cone changes
- Mirror drills with a partner
- Ladder drills for quick footwork and coordination
For bonus points: add a reactive cue (like a whistle, hand signal, or callout) so players learn to process information and adjust direction instantly.
4. Fuel and Hydrate Like a Pro
Speed starts with how you fuel. You can’t run fast if your body’s running on empty.
Nutrition basics for summer training:
- Hydrate: Aim for half your body weight in ounces of water per day—more when training in the heat
- Carbs before workouts (think: banana, toast, granola bar)
- Protein after workouts to aid muscle recovery
Need help with hydration? Check out our previous blog: Stay Hydrated: Fuel Your Performance.
5. Don’t Skip Recovery
The fastest athletes aren’t the ones who train the hardest—they’re the ones who recover the smartest.
Recovery strategies to include:
- Sleep: 8+ hours per night to maximize muscle repair
- Foam rolling and dynamic stretching post-workout
- Active recovery days (light jogging, yoga, swimming)
Muscle grows and speed improves during rest. Don’t skip it.
Latrobe Summer Conditioning: Let’s Get to Work
We’ll be sharing more about our official summer training schedule soon—including dates, focus areas, and expectations. But until then, use this guide to stay sharp and prep for a strong fall season.
And remember: speed isn’t just about the stopwatch—it’s about making an impact in the moments that matter.
Train with intent. Fuel with purpose. Rest with discipline. That’s the science of speed—and it starts with you.
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