Soutar Strength Performance

Soutar Strength Performance We help busy Part Time, Semi Pro and Amateur footballers LOOK, FEEL and PERFORM like a Pro.

08/09/2026

Footballers, not every sprint happens in a straight line!

Around 86% of sprints in football are non-linear, so curved sprinting needs to be part of your speed work.

A simple way to add it in 👇

⚽ Start at the edge of the box
⚡ Curve your run around the D
🏃 Finish at the opposite side

↔️ Make the angle shallower or more aggressive depending on what you want to work on

The goal is simple — sprint fast and learn to maintain speed while running on a curve.

Train for the demands of the game. ⚽️

The Football Programme Weekly Recap 🔄 ⚽
06/09/2026

The Football Programme Weekly Recap 🔄 ⚽

03/09/2026

Footballer Lower Body Session.

This session is an example of what you can do on a MD-4 session. To allow enough recovery.

Session

V1. Half kneeling wall drive 3x4 e/s
V2. Banded Acceleration step 3x4 e/s
V3. Later bound to single leg CMJ 3x5 e/s

A1. Banded back squat 3x5

B1. B Stance RDL 2x5 e/s
B2. DB Bulgarian split squat 2x5 e/s

R1. High Copenhagens 2x 5-8 e/s

🥁 AND THE WINNER IS… 🥁We're honoured to be awarding Neve Guthrie with our Player Scholarship 2025 🎉Neve plays for Montro...
31/08/2026

🥁 AND THE WINNER IS… 🥁

We're honoured to be awarding Neve Guthrie with our Player Scholarship 2025 🎉

Neve plays for Montrose Women’s and is the winner of our Full Scholarship Giveaway with The Football Programme ⚡

Neve is a talented player with an amazing work ethic, and we can’t wait to get started working with her to take her performance to the next level playing against full time teams⚽

Thank you to everyone who entered 🙌

👉 Stay tuned for future Scholarships.

👉 And if you’re a player looking to maximise your performance, our September intake is now open – message us “SEPTEMBER” to find out more 📈

The Football Programme Weekly Recap ⚽🔄
30/08/2026

The Football Programme Weekly Recap ⚽🔄

27/08/2026

Speed training doesn’t need to be complicated ⚡️

Here you can see Brentford using flying sprints and partner sprints — two simple ways of exposing players to high-speed running.

Flying sprints allow players to build into the rep before hitting max velocity, while the partner sprints add a competitive element and encourage players to actually push their speed.

For footballers, regular sprint exposure can help:

⚡️ Develop max velocity
⚡️ Improve sprint mechanics
⚡️ Build tolerance to high-speed running
⚡️ Prepare the hamstrings for the demands of the game

You can do all the drills you want, but at some point…

If you want to get faster, you need to sprint fast.

Want to get quicker over the first few metres?Acceleration isn’t just about trying to move your legs faster. We break it...
25/08/2026

Want to get quicker over the first few metres?

Acceleration isn’t just about trying to move your legs faster. We break it down into 3 key areas — Posture, Projection & Pattern.

POSTURE
Can you create and maintain the right positions to accelerate from?

PROJECTION
Can you apply force in the right direction and actually push yourself forwards?

PATTERN
Can you coordinate those positions and repeat them as speed increases?

Lean. Push. Punch.

Build the positions. Develop the qualities. Then express them at speed. ⚡️

24/08/2026

LUTON TOWN FITNESS DRILL🥵

45s on / 15s off X6. Rest 2mins repeat for 2/3 sets.

Nothing complicated just hard work.

The short recovery, really makes this a killer.

Save this post and give it a go💾

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