Speed Training for Soccer: Best Agility Cone Drills

If you want to become a quicker, more explosive soccer player, cones are one of your best tools. Agility cones help simulate game-like movements, allowing you to sharpen footwork, direction changes, and reaction time. That’s why speed training for soccer almost always includes cone drills.

In this guide, you’ll learn five top agility cone drills used by pros, along with tips for maximum speed results.

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Why Cone Drills Work for Soccer Speed

Cone drills are excellent for improving the multidirectional speed required in soccer. Unlike linear sprints, cone work trains:

• Quick changes of direction

• Fast decision-making

• Coordination between the feet, hips, and eyes

• Real-game movements like cutting, shuffling, and decelerating

According to the National Strength and Conditioning Association, agility involves reacting to stimuli, not just changing direction. Cone drills prepare players for both.

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How to Set Up Cone Drills

Before you begin, follow these quick setup tips:

• Use cones that are highly visible (bright orange or yellow)

• Perform drills on grass, turf, or a flat gym surface

• Wear cleats or turf shoes for best traction

• Give at least 30 seconds of rest between reps

• Focus on perfect form over speed at first

Warm up with dynamic stretches, high knees, and lateral shuffles for 5–10 minutes before beginning.

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1. T-Drill for Lateral Speed

Setup:

• Place 4 cones in a “T” shape: one at the base, one 10 yards forward, and two cones 5 yards to each side at the top of the T.

How to do it:

• Sprint forward to the top cone

• Shuffle right, touch cone

• Shuffle left, touch cone

• Shuffle back to center, then backpedal to start

Benefits:
Trains lateral movement, change of direction, and deceleration—all crucial for defenders and midfielders.

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2. 5-10-5 Shuttle (Pro Agility)

Setup:

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

How to do it:

• Start at the middle cone

• Sprint to right cone, touch

• Sprint to far left cone, touch

• Sprint back to center

Benefits:
Develops explosive first steps and symmetrical lateral speed.

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3. Zigzag Cone Sprint

Setup:

• Set 6 cones in a zigzag pattern, each cone 5 yards apart in alternating directions.

How to do it:

• Sprint in a zigzag through each cone, leaning into turns

• Walk back and repeat 4–5 times

Benefits:
Improves turning mechanics, foot placement, and body control at game speed.

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4. Square Cone Drill

Setup:

• Set 4 cones in a square, 5 yards apart.

How to do it:

• Sprint forward from cone 1 to cone 2

• Shuffle sideways to cone 3

• Backpedal to cone 4

• Shuffle back to start

Benefits:
Covers every direction—forward, lateral, and backward. Great for building total agility.

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5. Mirror Cone Drill with Partner

Setup:

• Use 3 cones in a row, 5 yards apart.

• One player stands in the middle; the other player mirrors their movement.

How to do it:

• Leader randomly moves side to side between cones

• Follower mirrors quickly without guessing

Benefits:
Simulates real game reactions and teaches controlled agility under pressure.

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Training Tips to Maximize Results

To get the most out of cone-based speed training for soccer, follow these proven tips:

• Stay low: Bend at the knees and hips to keep a low center of gravity.

• Use arms: Pump arms aggressively during transitions and sprints.

• Plant foot wide: On changes of direction, plant your outside foot wide for balance.

• Look ahead: Keep your eyes up to mimic game awareness.

• Short rest, full effort: Rest 30–60 seconds between sets, but work at full speed.

Progress comes from quality and intent, not just repetition.

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Sample Soccer Cone Workout (30 Minutes)

Here’s a complete cone-based speed session:

Cool down afterward with a light jog and static stretching.

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Add Cone Drills to Your Weekly Routine

To improve consistently, include cone drills in your weekly training plan:

• 2–3x per week is ideal for in-season work

• 3–4x per week during off-season or pre-season

• Rotate cone patterns weekly to challenge your brain and body

Track times or video your drills occasionally to measure progress and correct form.

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Get Help from Professional Coaches

Want to take your cone drills to the next level? Next Level Athletics USA offers structured speed and agility programs for soccer players at every age. Their expert coaches help improve mechanics, decision-making, and on-field quickness using proven cone-based systems.

Working with a coach ensures you’re training the right way for real game results.

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Conclusion: Use Cone Drills to Train Smarter and Move Faster

Agility cone drills are an essential part of speed training for soccer. They sharpen your footwork, reaction time, and directional speed—skills that make a huge difference on the field.

By adding just a few drills to your weekly sessions, you’ll become more explosive, agile, and confident in every match. Use cones to simulate real game movement, and push yourself to train with focus and effort.

Want better footwork and faster change of direction? Start with a cone.