If you want to improve your speed and endurance in your soccer game, then running would be a good idea. It is recommended that you work in some track, hill and light weight training workouts to build your speed. For the track part you could start with 6-8 sets of 220 at a 90% of effort pace followed by a 220 jog. A 220 amounts to one half of a lap on a standard 1/4 track. You should first warm up with a jog of 1/2 to 1 mile. You can then finish your workout on the track with another 1/2 mile cool down jog. This will build speed and endurance. Do this workout not more than twice per week.
Try to find a hill that takes you about 45 seconds to one minute to run up, then immediately jog back down times 6-8 times. This will build strength and speed. Try this workout once per week on non-track days.
Light dumbbell weight training for the upper arms will help build speed. Find a weight that you can do comfortably for 12 to 14 reps. A leg press machine will help you to build the muscle strength needed for dash speed. Try a weight that you can manage for the 12 to 14 rep range times 2-3 sets. This weight training will help if done at least twice per week.
Tip submitted by Bob Pelletier.