Speed Training for Soccer Players

Speed plays a vital role in soccer. Whether you’re sprinting for a loose ball, breaking away from defenders, or closing down space, speed training can elevate your game.

In this article, you’ll discover the best drills and strategies for soccer-specific speed training to help you dominate every match.

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Why Soccer Players Need Speed Training

Soccer demands explosive acceleration, quick changes of direction, and the ability to maintain high speed under fatigue.

Speed training helps soccer players:

• Sprint faster in short bursts

• Improve first-step quickness

• React quickly to game situations

• Maintain speed throughout the game

• Reduce injury risk

With proper training, you’ll gain a performance edge that separates good players from great ones.

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Key Components of Soccer Speed Training

Unlike sprinters, soccer players rarely run in a straight line. Your speed training should mimic the unpredictable nature of the game.

1. Acceleration Drills

Most soccer sprints last 10–20 meters. Improving acceleration is key.

Best drills:

• Sled sprints

• 10m and 20m dashes

• Falling starts

• Sprint starts from varied positions (prone, side, back)

2. Change of Direction (COD)

Soccer players constantly cut, pivot, and shift. COD drills improve agility and control.

Best drills:

• Pro agility drill (5-10-5)

• Zigzag cone drill

• Box drill with quick cuts

• Lateral shuffles to sprint

3. Max Speed Mechanics

While less common in soccer, top-end speed is still vital for breakaways and long chases.

Best drills:

• Flying sprints (build-up to max effort)

• A-skips and B-skips

• Sprint-float-sprint

• Straight-leg bounds

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Incorporating Soccer-Specific Movements

Soccer speed isn’t just linear—it’s reactive, technical, and game-based. Blend technical skill with speed training.

Examples:

• Sprint after a first touch

• Dribble at speed through cones

• Receive a pass, turn, and sprint

• Perform change-of-direction drills with the ball

These drills improve speed while reinforcing ball control and decision-making under pressure.

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Strength and Power Training for Speed

Speed relies on strength. Strong legs produce more force, which leads to faster sprints.

Key lifts:

• Trap bar deadlifts

• Bulgarian split squats

• Nordic hamstring curls

• Plyometric jumps

• Hip thrusts

Combine strength sessions with sprint-focused days for maximum results. Research from Healthline supports strength-speed integration for athletes.

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Sample Weekly Speed Training Plan

Here’s a three-day structure to blend speed training into your soccer routine:

Day 1 – Acceleration Focus

• Dynamic warm-up

• Sprint starts (3x10m, 3x20m)

• Sled sprints (3 sets)

• Strength: squats + hip thrusts

• Core: planks and dead bugs

Day 2 – Agility & Reaction

• Cone zigzags

• 5-10-5 drill

• Ball drop reaction sprint

• Bounding + lateral hops

• Med ball throws

Day 3 – Max Velocity & Power

• Flying 30s

• Sprint-float-sprint

• Box jumps

• Single-leg bounds

• Strength: RDLs + Nordic curls

Always include a cooldown and mobility work post-session.

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Avoiding Common Mistakes

Speed training is technical. Avoid these pitfalls:

• Skipping warm-ups: Increases injury risk

• Overtraining: Speed needs full recovery to improve

• Poor form: Leads to bad habits and reduced efficiency

• Training too slow: Move fast if you want to play fast

• No progression: Repeating the same drills with no plan stalls progress

Train smart. Rest hard. Track your progress over time.

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Integrating Speed Training into Soccer Practice

You don’t need separate sessions to work on speed. Here’s how to include it in your team practice:

• Sprint-based warm-ups

• Reaction games with the ball

• Sprint to finish after shooting drills

• Recovery sprints after conditioning sets

This keeps speed development consistent, even during a busy season.

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Train with the Pros

Speed is a skill that must be developed over time. Working with professionals ensures proper technique, structure, and results.

Next Level Athletics USA offers personalized soccer speed training programs designed to improve quickness, acceleration, and game performance—on and off the ball.

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Conclusion: Speed Changes the Game

Speed training gives soccer players a serious edge. Whether you’re defending, attacking, or transitioning, being quicker improves your effectiveness.

Focus on:

• Short bursts of acceleration

• Sharp directional changes

• Sprint mechanics and posture

• Strength to support fast movement

• Soccer-specific drills to tie it together

With consistency and proper coaching, your speed will become a game-changing weapon.