Soccer speed and power combine quick acceleration, sharp changes of direction and the ability to repeat them throughout a match. Players pursue it because games are often decided by a few metres of sprinting, by braking and by jumping, where strength turns into speed. Good speed-power also helps you stay strong in one-on-one duels.
Sensible training blends strength and speed. In the gym you build the base with leg and hip lifts such as squats and single-leg variations, and develop explosiveness with jumps and low bounds. Also train braking strength, which protects you during changes of direction. Progress step by step, do quality reps while fresh, and leave recovery around hard sessions so your legs can handle pitch training too.
When you want to start, you can filter nearby gyms by location, equipment and opening hours, and find a space with free weights and room to jump. You book a free trial directly through the finder and receive confirmation of your chosen time by SMS, so you can try the environment before deciding.
