⚡ Logan Sprint Training

8-week soccer speed plan · Mon / Wed / Fri · 25–35 min · Train fast, rest fully, stop if it hurts.
connecting…

Every session starts with the standard warmup (below). Full recoveries between reps — walk back slowly and wait until your breathing is normal, plus ~30 seconds. If form falls apart, you're done for the day. That's real speed training.

Standard Warmup (every session, ~8 min)

  1. Easy jog — 2 lengths of the field (or 1 minute)
  2. Walking lunges — 10 steps, tall chest
  3. Leg swings — 10 front-to-back + 10 side-to-side, each leg
  4. A-march — 2 × 15 m
  5. A-skip — 2 × 15 m
  6. High knees — 1 × 15 m easy (70%), 1 × 15 m quick (90%)
  7. Build-ups — 2 × 30 m, smooth to ~85–90% by the end

Cool-down: walk 1 minute, calf + quad stretch 20 sec each side. All drills done over 15–20 m with a walk back.

Game this week?

Game tomorrow → move or drop today's session. Game today → the game is training, skip the session. Hard soccer practice today → skip or do warmup + form drills only. Missed a week? Repeat the last week you finished.

Drill Library

Watch the video, read the cues, then do it. Every drill tells you how to set it up and measure it by yourself.

Sprint Form — The 5 Big Ideas

Video: “Sprinting Drills That Develop Proper Form” — Outperform

1. Posture — “Run tall”

Head neutral, eyes ahead, chest up, hips tall. One straight line from head to foot. Don't lean back, and don't fold at the waist like you're sitting in a chair.

2. Arms — “Cheek to pocket”

Elbows bent about 90°. Hands swing from cheek height down past your pocket. Front-to-back only — arms crossing your body twists you and wastes speed. Shoulders down, hands relaxed (no tight fists).

3. Foot strike — “Strike under your hips”

Land on the ball of your foot, and land under you. Reaching your foot out in front is hitting the brakes on every step. Keep your toe pulled up as the leg comes through.

4. Front-side mechanics — “Knee up, foot down”

The power happens in front of your body. Drive your knee up toward hip height, step over the other knee, then snap the foot straight down under your hips. Push the ground away behind you.

5. Start lean — “Fall, then push”

On your first steps your whole body leans forward like a falling plank — straight line head-to-heel, pushing the ground back. Stand taller little by little over the first 10–15 m. Don't pop straight up on step 1.

Video: “Best Sprinting Mechanics To Run Faster” — Performance Lab of California

Self-Check on Video 🎥

Once a week, prop your phone side-on and film 1–2 sprints. Watch in slow motion and check:

  • ☐ Am I tall, or leaning back / sitting down?
  • ☐ Do my hands go cheek-to-pocket, front-to-back?
  • ☐ Does my foot land under my hips, not out in front?
  • ☐ Does my knee drive up before the foot snaps down?
  • ☐ On starts: is my body one straight leaning line?
  • ☐ Do I look relaxed at top speed (face, shoulders, hands)?

Pick ONE thing to fix next session. Not five. One.

Test Day — Time Yourself With Your Phone 📱

When: Friday of Weeks 2, 4, 6 and 8, at the football field. Regular training days are never timed.

Set up

  1. Distances: 10 m, 20 m, 30 m, a flying 10 m zone, and a line for the broad jump.
  2. On a football field use the yard lines: 10 m ≈ 11 yards, 20 m ≈ 22 yards, 30 m ≈ 33 yards. Mark start and finish with cones/shoes you can see on video. Use the same setup every test day.
  3. Prop your phone side-on to the finish line, landscape, far enough back to see the whole run. A backpack or small tripod works.
  4. Use slow-motion 240 fps if your phone has it. Otherwise 60 fps is good, 30 fps is OK.

Run it

  1. Full warmup. Hit record, walk to the start, stand still for 2 seconds, then sprint through the finish line.
  2. 3 attempts at each distance, 2–3 minutes rest between attempts.
  3. Broad jump: toes behind the line, jump far, stick the landing, measure to the back of your heels. 3 attempts, best one counts.

Count the frames

  1. Scrub the video frame by frame. Start frame = first frame any part of you moves.
  2. Finish frame = frame where your chest crosses the finish line (not a hand or foot).
  3. Time = (finish frame − start frame) ÷ fps. Example: 97 frames at 30 fps = 3.23 s.
  4. Accuracy: 30 fps ≈ ±0.03 s · 60 fps ≈ ±0.017 s · 240 fps ≈ ±0.004 s.
  5. Log the middle of your 3 times — that's your honest number. Flying 10 m: put the phone side-on midway through the zone and time chest-in to chest-out of the zone the same way.
Same field, same shoes, same setup every time — that's what makes the numbers mean something. Then log them in the Log tab and watch the chart.

Personal Bests 🏆

Progress Chart

Log a Session

Log a Test Result

Broad jump: enter the number and keep the same unit every time (inches or cm — pick one and stick with it).