Speed Training for Soccer: How to Improve Acceleration
Acceleration is the foundation of speed in soccer. Whether you’re chasing down a loose ball or exploding past a defender, your first few steps are critical. That’s why speed training for soccer should always include focused acceleration work.
In this article, we’ll cover why acceleration matters, how to improve it, and which drills give you the fastest results on the field.
What Is Acceleration in Soccer?
Acceleration is how quickly you can increase your speed from a stop or slow jog. In soccer, it applies to:
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First steps after gaining possession
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Quick bursts to close down an opponent
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Fast starts on counter-attacks
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Sharp movements during pressing
The faster your acceleration, the more dangerous and effective you become on the field.
Why Acceleration Is Crucial for Soccer Players
Most sprints in soccer are under 20 meters. That means top speed is rarely reached. Instead, quick acceleration wins you the edge.
Benefits of faster acceleration:
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Beat defenders to the ball
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Recover faster on defense
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Gain space to receive passes
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React quicker to transitions
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Reduce injury by improving control
Every position benefits from better acceleration—from goalkeepers to strikers.
Key Techniques to Improve Acceleration
To accelerate faster, focus on these performance keys:
1. Forward Lean
Begin your sprint with a slight lean from the ankles, not the waist. This improves your angle of force.
2. Arm Drive
Pump your arms powerfully, keeping elbows bent at 90 degrees. Arms set the rhythm for your legs.
3. Explosive Push
Use the balls of your feet to push hard into the ground. Stay low and drive forward for the first 5–10 meters.
4. Knee Drive
Lift your knees aggressively with each step. Higher knee action leads to faster turnover and more force.
Best Drills for Acceleration in Soccer
These drills are designed to improve your acceleration mechanics and power output.
1. Wall Drives
How to do it:
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Stand at a 45-degree angle to a wall with arms extended.
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Drive one knee up explosively while keeping the other leg rigid.
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Perform 3 sets of 10 per leg.
Why it works:
Builds posture and timing for the first step of a sprint.
2. Falling Start Sprints
How to do it:
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Lean forward on your toes until you lose balance.
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As you fall, explode into a sprint for 10–15 meters.
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Perform 6–8 reps.
Why it works:
Reinforces explosive starts and teaches proper lean mechanics.
3. Bounding
How to do it:
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Take long, explosive strides forward, driving your knees high.
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Focus on covering distance with each step.
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Perform 3 sets of 20 meters.
Why it works:
Improves power, stride length, and force application during acceleration.
4. Sled Pushes or Band-Resisted Sprints
How to do it:
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Sprint while pushing a weighted sled or with a resistance band attached to your waist.
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Go for 10–20 meters at full effort.
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Perform 4–6 reps.
Why it works:
Builds lower body strength and explosive drive needed for fast starts.
5. Three-Point Starts
How to do it:
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Get into a sprinter’s crouch with one hand on the ground.
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Explode out and sprint 10–20 meters.
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Rest fully between reps.
Why it works:
Simulates game-like starting positions and builds explosive strength.
Soccer Acceleration Workout Template
Here’s a sample acceleration-focused workout soccer players can use twice per week:
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Warm-Up (10 minutes)
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Dynamic stretches, skips, high knees, and sprint buildups
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Drills (30–35 minutes)
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Wall Drives – 3×10 each leg
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Falling Starts – 6 reps
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Sled Pushes – 4x15m
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Bounding – 3x20m
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Three-Point Starts – 4x20m
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Cool-Down (5–10 minutes)
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Light jogging, stretching, and foam rolling
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This session should take 45–50 minutes total.
Common Mistakes to Avoid
To get the most out of your acceleration work, avoid these common errors:
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Standing too upright: Limits force angle and reduces speed
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Slow arm swing: Arms drive rhythm—move them with power
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Overstriding: Short, powerful steps are better during acceleration
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Not resting enough: Quality speed work needs full recovery
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Skipping strength training: Power is essential for acceleration
Correcting these issues helps maximize results from every session.
Train Smarter with Professional Coaching
Want help improving your speed for game day? Next Level Athletics USA offers expert coaching for athletes at all levels. Their programs focus on the biomechanics and strength systems needed for explosive acceleration and top-level performance.
Working with a coach can help you build an individualized plan based on your position, strengths, and goals.
Conclusion: Improve Your Acceleration with Speed Training for Soccer
Acceleration is the game-changer in soccer. With the right drills and consistent effort, you’ll get faster off the mark, win more duels, and cover ground like a pro.
Focus on proper mechanics, train with intent, and allow time to recover between sessions. Over time, you’ll become the player who always gets there first.
Ready to accelerate your game? Start training now, and take control of the pitch.
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