Classic Sprint Training in Soccer: Is It a "One-Size-Fits-All" Approach?

The importance of sprinting in soccer lies not only in the mechanics of pure speed but in its ability to determine decisive match moments. Although players spend most of the game at low intensity, maximal efforts are what make the difference between winning or losing a duel.

Research shows that the majority of goals in modern soccer are preceded by a high-intensity action—usually a linear sprint or explosive acceleration. Faude et al. (2012) found that 83% of analyzed goals were preceded by at least one explosive action (sprint, jump, or change of direction) by either the scorer or the assist provider.

Therefore, sprint training for soccer players has a "multifactorial" value, ranging from technical-tactical proficiency to injury prevention. This post focuses on classic "dry" sprint training, analyzing it with a critical eye. But first, let’s look at a few key aspects.

Sprinting as "Prevention" for Hamstring Injuries

Sprinting can be considered a true "vaccine" for an athlete. If a soccer player is not regularly exposed to speeds close to their maximal velocity (Vmax​) during the training microcycle (Edouard et al., 2021), their neuromuscular system remains unprepared for the extreme eccentric demands of a match.

Through GPS data analysis, we can observe that constant monitoring of Very High-Speed Running (VHSR) and sprint volumes is not just a performance indicator, but a "life-saving" metric. Training at high speeds means educating the tissue to handle specific mechanical loads that no analytical exercise can replicate, building the resilience needed for the most critical moments of the game.

As highlighted in the review by Gualtieri and Beato (2023), sprinting acts as a biomechanical vaccine: regular exposure to maximal speeds (Vmax​≥95%) prepares the biceps femoris for eccentric stresses that no gym exercise can mimic, bridging the gap between analytical strength and real match demands.

What methods can I use to train high speed and sprinting?

There are numerous tools available to train high speed and sprinting, differing in characteristics, the presence of the ball, or specificity. For example:

• Sprints from a standstill or "flying" starts.

• Resisted running (elastic bands, parachutes, etc.).

• Sled towing.

• Attacking combinations & tactical maneuvers with finishing.

• Large Sided Games (LSG).

  
  

It is important to reiterate, however, that not all methods are equally suitable for this purpose. As mentioned earlier, for a drill to be effective in terms of prevention, it is crucial to reach speeds exceeding 23-24 km/h. This is why ball-work drills like Possession Games or Position Games are not always adequate—especially when performed in small spaces.

 Off-the-ball Sprint Training ("Dry" Training)

Among the most used and effective methods is classic off-the-ball sprint training. This refers to maximal sprints, generally over distances of 20-30-40m, where players reach very high speeds, sometimes hitting their peak velocity.

This is where my reflection on the weaknesses of this approach begins. Specifically, the focus shifts to the type of sprinteach athlete performs in a game based on their characteristics and position. Several studies have described the role-specific differences in sprinting due to the technical-tactical contexts players face—such as a striker attacking the space, a defender dropping back to chase an opponent, or a winger sprinting before a cross.

Using GPS data during matches, I analyzed the sprint profiles of three players in different roles: striker, winger, and center-back, selecting three traces for each to highlight different morphological characteristics based on:

• Duration

• Initial Velocity

• Peak Velocity Reached

When overlaying these traces with those from a classic 30m sprint drill, a high degree of diversity was revealed. This begs the question: Is it correct to train all players the same way? This type of work, while training many components indiscriminately, lacks specificity regarding match demands. Match data shows that, in most cases, a player almost never starts from a standstill, and the sprint is often preceded or followed by different types of running at varying speeds.

Conclusions

While off-the-ball sprint training remains one of the most practical and effective tools, it is crucial to integrate it with specific ball-drills tied to technical and tactical contexts, reproduced in spaces and zones of the pitch similar to those encountered in a match.

If you want to dive deeper into sprint training, I highly recommend checking out two of my previous posts. They include PowerBI Dashboards designed to help you analyze your players' profiles based on the 30m sprint test and guide you through calculating individualized HSR and Sprint thresholds."

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