As summer approaches, we KNOW you’re already thinking about preseason in August and you’re gearing up for a summer of training to elevate their game to the next level. Whether you’re still in summer vacay mode, or already into training, one important area to make sure you incorporate into preseason prep is sprint training, which helps enhance speed, agility, and overall performance on the field. 

While soccer is a game of endurance, it’s also important to incorporate sprinting exercises into your summer training regimen that can give you the edge you need to excel when preseason kicks off in the fall. In this blog post, we'll explore a variety of sprinting exercises tailored specifically for female soccer players to maximize their potential on the pitch. These can be performed on a hard track, a turf field, or a grass field. 

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1. Interval Sprints

Interval sprints are a staple in soccer training, mimicking the stop-and-go nature of the game. Set up cones or markers at varying distances and sprint at maximum effort from one marker to another. Incorporate short rest intervals between sprints to simulate game-like conditions and improve both speed and recovery. Aim for multiple repetitions with a focus on explosiveness and maintaining proper sprinting form.

2. Hill Sprints

Hill sprints are an excellent way to build lower-body strength and power while improving sprinting technique. Find a steep hill with a safe, clear path and sprint uphill at maximum effort. Focus on driving the knees and pumping the arms forcefully to propel yourself forward. Walk or jog back down for recovery and repeat for several sets. Hill sprints not only enhance speed but also develop endurance and mental toughness.

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3. Resistance Band Sprints

Incorporating resistance bands into sprinting drills adds an extra challenge by increasing resistance and strengthening key muscle groups. Secure a resistance band around your waist and sprint forward against the resistance, focusing on driving the knees and maintaining proper sprinting mechanics. Resistance band sprints help develop explosive power and acceleration, making them ideal for preseason training.

4. Plyometric Drills

Plyometric exercises are essential for improving explosive power and agility, two qualities crucial for success in soccer. Incorporate plyometric drills such as box jumps, bounding, and depth jumps into your summer training routine. These exercises help enhance reactive strength and quicken muscle response time, enabling you to accelerate faster and change direction with ease on the field.

5. Acceleration Sprints

Acceleration is key in soccer, especially when sprinting to beat opponents to the ball or make quick bursts of speed. Set up cones or markers in a straight line and practice accelerating from a stationary position to maximum speed over short distances. Focus on driving the arms and pushing off explosively with each stride. Acceleration sprints improve both initial burst and overall sprinting speed, giving you a competitive edge on the field.

6. Fartlek Training

Fartlek, or "speed play," involves alternating between periods of fast and slow running to simulate the unpredictable pace of a soccer match. Incorporate fartlek training into your summer workouts by combining short sprints with jogging or walking intervals. This method helps improve both aerobic and anaerobic conditioning while enhancing speed and endurance in game-like situations.

So… you ready?

Let’s GOOOOO! Start now. Even just a little. Because dedicating time and effort to sprint work during the summer months… little by little… you'll be better prepared to hit the ground running when preseason kicks off.


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