Speed Training for Soccer: Explosive Starts and First Steps
In soccer, winning the first step can mean winning the ball. Whether you’re chasing down a through pass or beating a defender, acceleration is everything. That’s why speed training for soccer must focus on explosive starts and first-step quickness.
In this article, you’ll learn why explosive starts matter, and how to train them for real-game results.
Why First-Step Speed Is So Important
Most plays in soccer are won or lost in the first 5 yards. If you’re quicker off the mark, you get to the ball first—and force defenders to react to you.
Quick acceleration improves:
-
Ball recovery
-
Attack positioning
-
Defensive reactions
-
One-on-one battles
-
Breakaway potential
According to the NSCA, acceleration is the most critical component of sprinting in team sports like soccer.
Mechanics of a Great First Step
Explosive first steps require more than raw speed. Your body mechanics must be dialed in.
Focus on:
-
Forward lean: Drive from the ankles with a slight forward lean
-
Low hips: Stay low and compact to generate ground force
-
Arm drive: Pump your arms aggressively to build momentum
-
Powerful push-off: Push hard off the balls of your feet
Even small changes in mechanics can produce major speed improvements.
Explosive Start Drills for Soccer Players
Here are five essential drills for building first-step quickness in your speed training for soccer.
1. Falling Starts
How to do it:
-
Stand tall and lean forward until you almost fall
-
As you fall, explode into a sprint for 10 yards
-
Focus on a powerful first step and clean acceleration
Sets/Reps: 4 sets of 2 reps
Benefit: Trains instinctive, forward-moving starts.
2. 3-Point Starts
How to do it:
-
Start with one hand on the ground in a sprint stance
-
Explode into a short sprint (10–15 yards)
-
Keep your body angle low and drive hard
Sets/Reps: 3 sets of 3 reps
Benefit: Builds explosiveness from a static position.
3. Resisted Band Starts
How to do it:
-
Attach a resistance band around your waist
-
Have a partner hold the band while you sprint
-
Focus on knee drive and force production
Sets/Reps: 3 sets of 10-yard resisted sprints
Benefit: Improves force output and acceleration mechanics.
4. Split Stance Jumps
How to do it:
-
Get into a lunge position
-
Jump straight up and switch legs mid-air
-
Land softly and immediately repeat
Sets/Reps: 3 sets of 6 jumps per leg
Benefit: Develops explosive hip and leg power.
5. First-Step Reaction Sprints
How to do it:
-
Have a partner give visual or audio cues
-
React to the cue with a 5–10 yard sprint
-
Vary the direction (forward, lateral, diagonal)
Sets/Reps: 4 sets of 4 reps
Benefit: Trains real-game reaction and start speed.
Weekly Speed Training Schedule
Add explosive drills into your weekly routine with this sample layout:
Day 1 – Acceleration Focus
-
Falling Starts
-
3-Point Starts
-
Band-Resisted Sprints
-
Core stability work
Day 2 – Strength & Power
-
Squats, lunges, deadlifts
-
Split stance jumps
-
Plyometric box jumps
Day 3 – Reaction and Game Speed
-
First-Step Reaction Drills
-
Change-of-direction sprints
-
Ball work with acceleration
Rest between sessions to recover and perform at max intensity.
Training Tips for Explosive Gains
-
Quality over quantity: Don’t sprint tired—explosive drills must be done fresh
-
Track progress: Time your sprints and aim for steady improvement
-
Warm up properly: Always start sessions with dynamic movement prep
-
Film your form: Use video to adjust mechanics and correct posture
-
Strengthen key areas: Focus on glutes, hamstrings, quads, and core
You’ll get faster faster by combining strength with clean sprint technique.
Need a structured plan that builds both? Check out Next Level Athletics USA for complete athlete programs.
Common Mistakes to Avoid
-
Standing too tall: Stay low for better drive angles
-
Slow arm swing: Arms lead the sprint—move them aggressively
-
Flat foot contact: Always push off the balls of your feet
-
Poor posture: Keep your chest up and spine aligned
-
Lack of rest: Don’t overtrain—explosive work requires recovery
Correcting these mistakes can unlock immediate speed gains.
Conclusion: Win More with First-Step Speed
Every second counts in soccer. Explosive starts give you a powerful edge in both offense and defense. By making first-step training part of your regular speed work, you’ll improve acceleration, win more races to the ball, and dominate your position.
Mastering the art of acceleration is what separates good players from game-changers. Start now with targeted speed training for soccer—and watch your performance take off.
Recent Comments