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How can I simulataneously improve my soccer speed and endurance?

A great drill to include in your training program to improve your speed and endurance is called tempo sprints.  Tempo sprints are are a drill in which you run at 75% of your maximum effort for an extended distance.  They are also sometimes refered to as striders. This is a great exercise for performance improvement, especially while you are learning proper running technique.  By running at a slower pace, you can concentrate on your form and simultaneous get in some conditioning work.  Soccer players should perform this drill by running for a distance of 120 meters, 6-8 times and rest 30 - 45 seconds between each run.  Time yourself during each run so that you stay at a consistent pace for all of the repetitions.  If you are having trouble maintaining a consistent pace for each run, take a little longer rest.  If your times are consistent, you can try to add more repetitions or decrease your rest period.

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.