• 20-30% walking
• 30-40% jogging
• 15-25% running
• 10-15% sprinting
• 4 -8% waling/jogging backwards

Research also has shown that a soccer player rarely ever sprints longer than 5 seconds at one time. Knowing this, the emphasis of speed and sprint training should be on the first four steps.

At the younger ages: 10-15 yard relay races.

• Sprints from different starting positions: Standing sitting, hopping, rolling, lying down, etc.
• Jump rope for quick feet.

It is important that the players' running technique is good: Short steps, high knees, good arm movement.

As the players get older, focus is still on short distance: 10-15 yards.

• Sprints from different starts: hopping, running backwards, jumping.
• Shuttle runs both forward and back as well as side to side.
• Sprinting up a hill for power.
• Sprinting down a hill for quick leg action.