6 weeks · 3x / week · High School
Soccer Repeat-Sprint Engine
Six weeks built for the 70th minute: repeated high-speed runs, recovery between them, and the legs to still make the overlap.
How to run it
- Match running is repeated, not continuous. If you only train long runs, you get better at losing speed slowly.
- Ball work goes inside the conditioning where possible — the technical cost of fatigue is part of the training effect.
- Two hard days maximum in a week that already includes matches.
Springbak® note
Repeat sprinting on grass or turf is thousands of studs-in-the-ground contacts. Install Springsoles under your boot insoles at the week 1 test and keep them for the whole block.
Shop SpringsolesThe goal
Hold your top sprint speed across twelve repeats with less than 5 percent decay.
How it progresses
Phase 1 · Weeks 1-2
Extensive tempo runs and aerobic base at 75 percent.
Phase 2 · Weeks 3-4
Repeat sprints with short recovery, ball included.
Phase 3 · Weeks 5-6
Match simulation blocks, then deload and retest.
What you test
- Repeat-sprint set
- 12 x 30m on 30 seconds. Record first, best, last, and total decay.
- Yo-Yo IR1
- Standard protocol, same surface and shoes each test.
- 30m sprint
- Two attempts, full recovery.
What you need
- Full pitch or 60 yards
- Cones
- Stopwatch
- Ball
The week
Day 1
Tempo
100m tempo runs
12 reps at 75 percent, walk back
Push-up / sit-up circuit
3 rounds between run sets
Calf raises
3 x 15
Hamstring bridge
3 x 10 per leg
Day 2
Repeat sprint
30m repeats
12 reps on 30s
Dribble sprint to finish
8 reps
Nordic curl
3 x 5
Ankle rocker holds
3 x 30s per leg
Day 3
Match simulation
4-minute small-sided blocks
5 rounds, 90s rest
Cut-and-recover shuttles
8 x 20m
Split squats
3 x 8 per leg
Pogo hops
4 x 12
Questions about this block
In-season use?
Yes at two days: the repeat-sprint day 48 hours before a match and the tempo day the day after one.
Goalkeepers?
Replace day 2 with short reactive dives and lateral pushes; keep the tempo and strength work as written.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 6 weeks · 3x / week
Baseball First Step & Base Speed
Cut 0.15s off home-to-first and improve first-step reaction on a coach's break signal.
Why this fits · We ranked this here because it was written for Soccer and speed work is exactly what belongs in off-season.
- Written for Soccer
- Fits off-season
Option 2 · 6 weeks · 3x / week
Speed & Acceleration
Cut 0.10-0.15s off a 40-yard dash by improving push-off angle and ground contact quality.
Why this fits · We ranked this here because it was written for Soccer and speed work is exactly what belongs in off-season.
- Written for Soccer
- Fits off-season
Option 3 · 5 weeks · 3x / week
Change of Direction
Cut harder and re-accelerate sooner — a faster pro-agility and a cleaner plant under fatigue.
Why this fits · We ranked this here because it was written for Soccer.
- Written for Soccer