Speed Training for Soccer Players: Best Drills to Get Faster

Speed is one of the most valuable skills in soccer. It allows players to beat opponents to the ball, make quick transitions, and defend with greater control. To improve speed on the pitch, you need the right drills that focus on game-specific movement.

In this article, we break down the best speed training drills for soccer players. These drills develop explosive acceleration, sprint technique, and agility—all critical for match performance.

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Why Soccer Players Need Speed Training

Soccer isn’t just about running fast. It’s about accelerating quickly, changing direction, and reacting in tight spaces. Good speed training develops:

• First-step quickness

• Straight-line sprinting

• Lateral agility and balance

• Multi-directional acceleration

• Recovery speed and reaction time

That’s why soccer players should regularly include targeted speed training in their routines.

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1. Cone Acceleration Drill

This drill focuses on short sprints from a standing start, mimicking game scenarios like chasing a through ball.

How to do it:

• Set up 3 cones in a straight line, spaced 5 yards apart.

• Start at Cone 1, sprint to Cone 2, jog back, then sprint to Cone 3.

• Rest 30 seconds and repeat 4 times.

Benefits:
Improves acceleration and teaches players to start explosively from a still position.

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2. Flying Sprint Drill

The flying sprint develops top-end speed while improving sprint mechanics and rhythm.

How to do it:

• Jog 10 meters to build momentum, then sprint at max effort for 20 meters.

• Gradually decelerate for another 10–15 meters.

• Perform 5 reps with 2 minutes rest between.

Benefits:
Trains top speed while reducing tension during high-speed running.

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3. Zigzag Cone Sprint

This drill mimics the quick directional changes common in match play.

How to do it:

• Place cones in a zigzag pattern, 5 yards apart.

• Sprint from one cone to the next, using sharp turns.

• Complete 3–5 rounds with full effort.

Benefits:
Improves agility and lateral acceleration with soccer-relevant footwork.

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4. Reactive Sprint Drill

Speed in soccer is often reactive. This drill trains players to respond quickly to visual cues.

How to do it:

• Partner stands 5–10 yards away and points left or right.

• Player sprints in the indicated direction.

• Repeat for 3 sets of 8 reps.

Benefits:
Builds decision-making speed and explosive reaction time.

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5. Sprint + Ball Control Drill

Speed training should involve the ball when possible. This drill connects sprinting with ball control.

How to do it:

• Sprint 15 yards to a stationary ball, control it with one touch, and pass to a target.

• Sprint back to start and repeat 5 times.

Benefits:
Blends sprinting with real-game ball handling, enhancing in-game transition speed.

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6. Sprint Ladder with Directional Change

Combine sprinting, agility, and change-of-direction in this demanding drill.

How to do it:

• Set up a ladder drill (4 cones in a straight line, 5 yards apart).

• Sprint to Cone 2, backpedal to 1, sprint to 3, and so on.

• After the final sprint, change direction and sprint 10 more yards.

Benefits:
Improves acceleration and body control during quick transitions.

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7. Resisted Sprint Drill

Using light resistance improves force application during the sprint phase.

How to do it:

• Attach a resistance band or parachute.

• Sprint 10–20 meters at full effort.

• Perform 4–6 sprints with full recovery.

Benefits:
Builds power and explosiveness at takeoff, improving short-burst acceleration.

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Weekly Drill Schedule for Soccer Speed

Here’s a sample weekly drill plan you can follow in-season:

Make sure to warm up before every session and stretch after to prevent injury.

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Tips to Maximize Drill Effectiveness

To get the most from your speed training drills:

• Rest fully between reps (speed needs recovery)

• Focus on form and technique, not just intensity

• Use video feedback to correct sprint mechanics

• Stay consistent with training—2–3 sessions weekly

• Avoid overtraining; quality matters more than volume

These strategies help you improve safely and steadily.

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Where to Get Expert Soccer Speed Training

Training on your own is great—but working with a professional coach can unlock your full speed potential. Next Level Athletics USA offers custom speed training for soccer players of all levels.

Their programs combine sprint mechanics, agility drills, and strength training tailored for soccer-specific movement.

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Conclusion: Speed Drills That Make You a Faster Soccer Player

Speed training for soccer is essential for dominating the field. The best drills combine sprinting, agility, and ball control to replicate game demands. With regular practice, these drills will make you a faster, more explosive athlete.

Focus on effort, rest, and correct form. Over time, your game speed, decision-making, and confidence will all rise.

Ready to take the lead in every sprint? Add these drills to your weekly routine and watch your performance improve.