Are you Fast Enough?

By Glenn Vergie

Soccer Fitness Expert

Several types of speed are demonstrated in each and every game. There are three different types of soccer speed: sprint speed, quickness and technical speed. 

Sprint speed or acceleration is the ability to run fast over relatively short distances. Your players need sprint speed when making runs - dribbling on a breakaway - or getting back on defense. Usually, your forwards are your fastest players. Their speed often creates scoring opportunities. However - a fast defender can also play more aggressively on attack or counter-attack.

 In our fitness sessions, we emphasize first step speed by focusing on improving the efficiency of running mechanics and starting technique. Sprint training should be done with and without the ball. Most of your sprint training will consist of sprint repeats covering distances of 10–30 meters. Pure speed is best developed without the ball, on a track, turf or gym floor. Specific soccer speed should be developed using the ball.

Quickness is the ability to react - take a fast first step - change directions and move explosively on or off the ball. As fitness coaches, we define quickness as the ability to change direction or decelerate - ‘slow down’…with speed. It is a great quality to possess as a soccer player. In fact, research has proven that the main factor that separates elite (professional) athletes from non-elite athletes is the ability to change direction quickly.  Many of the world’s best players – Messi, Ronaldo, Rooney…are not exceptional sprinters - but they are extremely quick.

 Training players for quickness takes several forms. Plyometric training helps develop the explosive skills that make for quickness. Reaction drills help train the neuromuscular system to react with greater speed. Speed skill drills help train the ability to move quickly with the ball. For example, you might conduct a whistle drill where players dribble a ball and make turns on the sound of your whistle. For defenders, games of keep away help develop the ability to move to the ball quickly.

 Quickness or SAQ training is a critical part of our training and is therefore taught and practiced during all of our fitness sessions.  A well conditioned soccer player has the ability to slow down and change direction quickly while maintaining proper balance and coordination. This is something that MUST be practiced several times per week, year round.

It is important for soccer speed training to incorporate deceleration drills. This is particularly important for female athletes. Many female athletes tear their ACL because they have a poor ability to slow down and weak ‘hip muscles’. Female athletes as young as twelve years old are susceptible to tearing their ACL.

This type of non contact injury occurs when an athlete has to slow down to change direction. Research tells us that the chances can be drastically reduced with proper deceleration training.

Training players for quickness takes several forms…

• Plyometric training helps develop explosive skills and movements
• Reaction drills help train the neuromuscular system to react with greater speed
• Speed skill drills help train the ability to move quickly with the ball
• For example - in our sessions we have numerous drills involving reaction with jumping - followed by several short sprints with random changes of direction

Technical speed is the ability to execute fundamental soccer skills quickly. It is the most specific form of soccer speed. The world’s best players are exceptional -because they have great technical speed. They are able to control the ball and execute with speed. Technical speed however…usually takes years to develop. Players with good technical speed are able to collect balls delivered at varying heights, angles and velocity.

Coaches love players that are fast! Players with speed make the difference. Most soccer players and coaches know that ‘movement’ is the key to success in soccer performance. Since the average player only touches the ball 2-3% of the time, players that possess SPEED and QUICKNESS and are first to the ball...have the obvious advantage.

We offer the following services to help your players become faster...

• 1 on 1 personal fitness training

• Small Group - 2-4 athletes

• Team Training - 10-20 athletes

Since 1999, Glenn Vergie and his fitness coaches have been providing Calgary’s soccer players with leading edge soccer specific fitness training.

“We have been at the forefront with drills that teach your players how to sprint faster and more importantly, how to move quicker. Our training has set the standard for all others to follow”.

 For more information - contact Glenn at - This e-mail address is being protected from spambots. You need JavaScript enabled to view it