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Linear Running Programs to Improve Speed and Performance

Soccer is a game of short sprints and long runs that tax both the aerobic and anaerobic systems. The best players have the ability to run long distances throughout a match to position themselves and then have the capacity to sprint a short distance to get to a space and make a play quickly. Many of the programs I see focus on long sprints of 100 meters and fail to train for short distances. The following two programs will improve both energy systems, allow you to reduce fatigue and still sprint quickly to make the game changing play.

All programs should begin with our Dynamic Warm Up and followed by a light, cool down jog and stretching.

Program One

•50% Sprint 100 yards with walk back x 6
•Kneel to Sprint 20 yards with walk back x 6 each side
•50 yard sprints at 100%, 75% and 50% with walk back after each sprint
•Leg Circuit of squats, lunges, squat jumps and lunge jumps 10 reps of each times 1 to 3 sets

Program Two

•5 Vertical Jumps followed by 10 yard sprint
•Repeat for 20, 30, 40, 50, 40 , 30 , 20 and 10 yards respectively
•Leg Circuit of lunge walks, bodyweight squats and single leg straight leg dead lifts. Perform 1-3 sets of ten in order.
•5 minute jog followed by 1 minute walk x 4



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