Speed Training for Soccer: Sprint Form Mistakes to Fix Now
Speed separates average players from great ones in soccer. But even with natural talent, poor sprinting form can hold you back. That’s why speed training for soccer must include technique work.
In this article, we’ll cover the most common sprint form mistakes soccer players make—and how to fix them fast.
Why Sprint Mechanics Matter in Soccer
Speed isn’t just about how fast you move your legs. It’s about how efficiently your entire body works together.
Proper sprint mechanics allow you to:
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Cover more ground with less effort
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Reach top speed faster
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Change direction quickly and safely
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Reduce the risk of injury
According to the NSCA, technical sprint training improves acceleration and max velocity in athletes of all levels.
Mistake #1: Standing Too Tall
When you start a sprint, staying too upright limits your ability to generate forward force.
Fix it:
Lean forward slightly from the ankles, not the waist. Keep your chest over your knees and your body in a straight line during acceleration.
Mistake #2: Overstriding
Reaching too far forward with your legs slows you down and increases injury risk.
Fix it:
Focus on pushing the ground behind you rather than pulling it with long strides. Keep steps short and explosive at the start.
Mistake #3: Poor Arm Swing
Arms that swing too wide or cross your body reduce balance and power.
Fix it:
Bend your elbows at 90 degrees and drive your hands forward and back. Your hands should move from cheek to hip in a straight line.
Mistake #4: Heel Striking
Landing on your heels while sprinting slows your momentum and increases stress on your knees.
Fix it:
Land on the balls of your feet. This allows quicker ground contact and better energy return.
Mistake #5: Looking Down
Dropping your head disrupts posture and limits your forward vision.
Fix it:
Keep your head in line with your spine. Your eyes should look about 10–15 feet ahead on the ground—not straight down.
Mistake #6: Tense Upper Body
Tight shoulders and clenched fists waste energy and restrict movement.
Fix it:
Relax your upper body. Keep your hands loose (like holding a small egg) and let your arms swing freely.
How to Train Sprint Form the Right Way
Here’s a weekly plan you can add to your speed training for soccer sessions.
Warm-Up (10 Minutes)
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Jog 5 minutes
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Dynamic stretches: leg swings, high knees, A-skips, arm circles
Sprint Drills (15–20 Minutes)
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Wall Drives (3 x 10 each leg) – Train forward lean and knee drive
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A-Skips (3 x 20 meters) – Develop rhythm and posture
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Falling Starts (3 x 10 meters) – Practice explosive starts
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High Knee Runs (3 x 20 meters) – Improve turnover rate
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10- and 20-yard Sprints (4–6 reps) – Apply proper mechanics at full speed
Rest 60–90 seconds between sprints to maintain quality.
Sprint Technique Cues to Remember
Use these simple cues during every drill or sprint session:
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“Push the ground away” – Focus on force production
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“Cheek to hip” – Guide arm movement
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“Quick off the ground” – Reduce ground contact time
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“Relax and drive” – Stay smooth but powerful
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“Eyes up, chest up” – Reinforce posture
Repeating these cues helps build muscle memory and consistent speed technique.
How Strength and Form Work Together
Good sprint form won’t help much if you lack strength. Combine technique work with strength training for best results.
Key lifts for soccer speed include:
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Squats and Bulgarian split squats
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Romanian deadlifts
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Hip thrusts
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Plyometric exercises (box jumps, broad jumps)
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Core drills (planks, anti-rotation holds)
Training both your form and your force output is essential to sprint faster.
For full athletic development plans that blend speed, strength, and skill, visit Next Level Athletics USA.
When to Fix Form
Speed form should be practiced year-round, but especially:
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In the offseason – Focus on technique with minimal game fatigue
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Before matches – As part of your dynamic warm-up
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After strength sessions – Reinforce movement with fresh muscles
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During speed days – Make technique the main focus of the session
Form work only takes 10–15 minutes but delivers long-term results when done consistently.
Conclusion: Sprint Smarter, Not Just Harder
Speed in soccer isn’t just about effort—it’s about efficient movement. Fixing sprint form mistakes makes every stride count.
By combining sprint drills with proper mechanics, strength training, and consistent cues, your speed will improve in ways that directly impact your game. Make sprint form a part of your speed training for soccer routine, and you’ll quickly see the results.
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