Football Striker Speed
For the goal scorers who need that extra yard of pace. This program focuses on explosive acceleration, first-step quickness, and the power to beat defenders to the ball. Build the speed that creates chances and finishes them.
Explosive acceleration
First-step quickness
Finishing power
Beat defenders to the ball
Sprint speed gains
Program Details
Who Is This For?
Week 1
Explosive Power
Build the explosive power for breakaway speed.
55 min6 exercises
Trap Bar Deadlift
4 sets × 5 reps · Rest 150 sec
Box Jumps
4 sets × 5 reps · Rest 90 sec
Bounding
4 sets × 10 each · Rest 90 sec
Hip Thrusts
4 sets × 8 reps · Rest 90 sec
Single-Leg Box Jump
3 sets × 5 each · Rest 90 sec
Sprint Starts
4 sets × 10m · Rest 120 sec
Rest Day
Technical training
0Speed Strength
Convert strength into speed on the pitch.
50 min6 exercises
Jump Squats
4 sets × 8 reps · Rest 90 sec
Kettlebell Swings
4 sets × 12 reps · Rest 60 sec
Split Squat Jumps
4 sets × 8 each · Rest 90 sec
Sled Sprint
4 sets × 15m · Rest 120 sec
A-Skips
3 sets × 20 each · Rest 60 sec
Hip Flexor March
3 sets × 12 each · Rest 45 sec
Rest Day
Match or recovery
0Finishing Power
Power for shooting and aerial duels.
45 min5 exercises
Medicine Ball Rotational Throws
4 sets × 8 each · Rest 60 sec
Single-Leg Squat
3 sets × 8 each · Rest 60 sec
Push Press
3 sets × 6 reps · Rest 90 sec
Pallof Press
3 sets × 10 each · Rest 45 sec
Nordic Hamstring Curls
3 sets × 5 reps · Rest 90 sec
Rest Day
Rest Day