Velocity
Velocity = Speed. Training to improve your velocity will mean training to maximize your top running speed. This is the breakaway down the pitch, or catching your opponent who’s in a full out sprint downfield. The good thing about training your max speed is that many of the drills will inherently also improve your acceleration, since typically accelerate quickly through your lower jogging/running speeds before maxing out. Below are several drills aimed at improving your max sprint speed. If an exercise is also beneficial for your acceleration/explosiveness, it will be denoted at the bottom of its description.
Player box to player box
50-Yard Sprints on Pitch
Nice and simple. Start at jogging pace from the goal line towards the opposite, along the touch line. As you approach the outer line of nearest player box, begin to accelerate to full speed sprinting. When you hit the end-most player box line nearest the opposite goal), begin to let off the gas and decelerate back to very light jogging speed by the time you reach the opposite goal line.
Rest 30 - 90 seconds, or as needed (may be longer if you are not concerned with improving endurance).
Repeat. Perform 4-6 per “set” for 2-3 sets per workout (about 15 sprints total). May be performed 1-3 times per week. More is not recommended, especially in-season, as adequate recovery will likely be difficult, and overuse injuries more likely.
These kind of sprints will not lead to significant gains in acceleration.
Drill 2
Decline Sprints
To be completed. Check back with us soon!
Drill 3
Seated Arm Pumps
To be completed. Check back with us soon!