10‑Week Soccer Accelerator

Speed · Agility · Technique · Power · Mindset

Program Overview

Goal: Transform a smaller 12‑year‑old club player into a faster, sharper, more confident competitor over 10 weeks.

Daily training window: 1 – 3 hrs (usually split AM / PM).
Each session opens with a dynamic warm‑up (10–15 min) and ends with cool‑down & mobility (≈10 min).
Safety first: technique & smart volumes to protect growth plates.

4‑Phase Macro‑Cycle

Phase	Weeks	Primary Emphasis	Weekly Load	Notes
Foundation	1 – 3	Movement quality, core strength, ball mastery, intro sprint mechanics	~7.5 hrs (6 days)	Teach perfect technique before speed
Development	4 – 7	Max velocity, reactive agility, progressive strength, striking	~9 hrs (6 days)	Volume climbs; cap high‑speed sprints at 15/day
Peak & Polish	8 – 9	Game‑speed decision drills, combo finishing, speed‑endurance	~10 hrs (6 days)	Quality over quantity
Taper	10	Sharpen & freshen	~6 hrs (5 days)	‑40 % volume, maintain intensity

Example Weekly Schedule

Day	AM Session (45 – 75 min)	PM Session (30 – 60 min)
Mon	Speed – Acceleration Wall drills, 8×10 m + 6×20 m, core/stability	"1000‑Touch" ball mastery
Tue	Agility & COD drills	Finishing technique (low‑drives, half‑volleys)
Wed	Strength & Power (single‑leg squat, hex‑bar DL, med‑ball)	3 v 3 small‑sided
Thu	Speed‑Endurance ladder 6×30 m, 4×60 m, 2×100 m	First‑touch technical
Fri	Plyometrics & strike power	Film review + juggling PR
Sat	Game simulation (rondos, conditioned scrimmage)	Mobility + cold/contrast
Sun	REST / Active Recovery (swim/bike)

Detailed Drill Library

1. Speed & Acceleration

Wall‑Drill Posture Series

Lean into a wall at ~45° with arms straight.
Perform 10 single‑leg knee drives, switching on coach clap.
Repeat 6 triple‑switch cycles.

Key cue: hips tall, toes up.

Falling‑Start 10 m

Stand tall behind start cone; lean until gravity forces first step.
Explode through 10 m keeping body at 45° for first 5 m.

6–8 reps, walk‑back recovery.

Wicket Runs

15 mini‑hurdles at 1.8 m spacing; fly zone 20 m. Maintain upright posture and strike ground under hips.

Resisted Sled 10 m

Attach sled ≤ 10 % BW. Drive knees, fast turnover. 4–6 reps.

Flying 30s

20 m buildup → 30 m timed fly → 20 m decel. 4 reps, 3 min rest.

2. Agility & Change of Direction

3‑Cone "L" Drill

Cones A‑B‑C in L (5 yd legs). Sprint A→B, back, round A→C. 4 reps each side.

5‑10‑5 Shuttle

Straddle middle cone, sprint 5‑10‑5 pattern.

"Y" Reactive Shuttle

Backpedal, coach calls left/right at 45°. Plant & sprint.

Partner Mirror Shuffle

Leader & follower in 10×5 yd grid. 10 s bursts.

3. Foot Skill & Ball Mastery

"1000‑Touch" Circuit

Toe touches 50 → Foundations 50 → V‑cuts 25/foot → etc. (~15 min).

1‑Touch Wall Pass

Mark 1 m square on wall; inside‑foot passes, volleys, two‑touch flows.

Soccer‑Tennis

12×6 yd mini‑court, 2‑touch limit, first to 11 pts.

4. Striking & Finishing

Moving‑Ball Drives

Partner rolls ball, plant beside ball, sweep through lower panel. 20/foot.

Half‑Volleys

Toss waist‑high, strike just after bounce. 15/foot.

Combination Finishing

Check away, layoff, spin, through‑ball, first‑time finish.

Weak‑Foot Volleys

20 reps; confidence builder.

5. Plyometrics & Power

Hurdle Hops

6 mini‑hurdles, stick final landing. 3×2 lines.

Bounding

Alternate‑leg bounds 20 m, walk‑back. 3 sets.

3‑Step Run‑Up Shot

Radar the strike speed; aim for incremental PRs.

Med‑Ball Side Toss

2 kg ball, load hips, explosive throw. 3×6/side.

6. Strength & Core

Single‑Leg Squat to Box – 3×6‑8/leg, body‑weight.
Hex‑Bar Deadlift – 3×6 up to BW max.
Lateral Band Walks – 3×10 yd each way.
Plank + Alternating Reach – 3×20 s.
Pallof Press – 3×10/side.

7. Speed‑Endurance Sets

30‑60‑100 Ladder

6×30 m @90 %, 4×60 m @90 %, 2×100 m @85 %. Walk‑back; 2 min between blocks.

Tempo Intervals

8×120 m @75 %, 45 s jog rest.

8. Small‑Sided & Game Simulation

3 v 3 Mini‑Goals – 25×20 yd, 2×8 min, 3‑touch limit.

Conditioned Scrimmage – 50×40 yd, weaker‑foot finish worth 2 pts.

Rondo 4 v 1 / 5 v 2 – 10×10 yd, swaps after 5 steals or 45 s.

Nutrition & Recovery Blueprint

Timing	Goal	Example Foods	Notes
Daily Macro	Fuel & growth	45‑55 % carbs • 25‑30 % fat • 15‑20 % protein Whole grains, fruit, veg, salmon, eggs, yogurt	≈1.4 g protein/kg BW
Pre‑Training (1 h)	Top‑up glycogen	Banana + PB toast or sports drink + granola bar	Fast‑digest carbs
Post‑Training (30 min)	Repair & reload 3:1	Low‑fat chocolate milk + pretzels	Speed recovery
Hydration	Maintain output	5‑7 mL/kg 4 h pre; sip 3‑4 oz/15 min	Add DIY electrolyte
Sleep	9+ hrs/night	Cool, dark room; no screens 45 min prior	Growth hormone spike
Supplements*	Fill gaps	Vit D 1k IU, fish‑oil 1 g EPA/DHA, creatine 2 g	Pediatrician approval first

Recovery Modalities

Foam Roll – 45 s per muscle post‑session.
Contrast Shower – 1 min hot / 30 s cold, ×4.
Massage Gun – 30 s per area night before strength day.

Video Playlist

Tap any drill to open its demonstration on YouTube.

Speed & Acceleration

Agility & COD

Foot Skill & Ball Mastery

Striking & Finishing

Plyometrics & Strength