Speed Training for Soccer: The Best Exercises for Youth Players

Youth soccer players benefit greatly from speed training—especially when it’s age-appropriate, fun, and consistent. Developing speed early not only gives kids an edge on the field, but it also builds long-term athletic foundations that support overall performance and injury prevention.

In this guide, we’ll highlight the best speed training for soccer exercises specifically for youth athletes.

---

Why Speed Matters at a Young Age

Speed can be a game-changer—even for younger players. Here’s why training for speed early is important:

• Improved performance: Faster kids often get to the ball first, create more scoring chances, and recover better on defense.

• Better coordination: Sprint drills help young players develop control over their bodies.

• Injury prevention: Training improves body awareness and muscle strength.

• Boosted confidence: Speed success in games builds motivation and resilience.

According to Healthline, structured training in youth sports contributes to both physical and mental development, making it a worthwhile focus area.

---

Guidelines for Youth Speed Training

Before diving into drills, it’s essential to follow these training principles:

• Keep it fun: Young athletes stay engaged when training feels like play.

• Focus on technique: Proper form matters more than intensity at this stage.

• Avoid overtraining: Short, focused sessions (20–30 minutes) are best.

• Prioritize bodyweight exercises: No need for heavy equipment—just good movement patterns.

---

Warm-Up Routine for Kids

Every speed session should begin with a warm-up to prepare the body:

1. Jogging – 3–5 minutes at a light pace

2. High Knees – 2 sets of 20 seconds

3. Butt Kicks – 2 sets of 20 seconds

4. Arm Circles – Forward and backward, 10 seconds each

5. Lunges with Reach – 5 each leg

These movements raise heart rate and loosen muscles for faster, safer sprinting.

---

Top Speed Training Drills for Youth Soccer

These exercises are ideal for players ages 7–14. They combine sprinting, agility, and coordination in a fun, engaging way.

1. Cone Dash

How to do it:

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

• Sprint from cone to cone, tapping each one.

• Focus on quick starts and strong finishes.

Why it works:
Improves acceleration, change of direction, and control.

---

2. Relay Races

How to do it:

• Pair up players and have them sprint to a marker and back.

• Tag the next runner to go.

• Make it competitive but fair in distance.

Why it works:
Encourages effort and speed in a fun, game-like way.

---

3. Ladder Drills

How to do it:

• Use an agility ladder and perform quick steps through each square.

• Try high knees, two-feet-in drills, or sideways steps.

• Keep the pace fast but controlled.

Why it works:
Develops foot speed, rhythm, and balance.

---

4. Tag Games

How to do it:

• Use “freeze tag” or “sharks and minnows” formats.

• Players run, dodge, and chase.

• Keep rules simple and spaces safe.

Why it works:
Teaches acceleration and reactive speed in a natural setting.

---

5. 20-Yard Sprints

How to do it:

• Set two cones 20 yards apart.

• Sprint at full effort from one to the other.

• Rest for 30–45 seconds between sprints.

Why it works:
Builds straight-line sprinting ability with controlled effort.

---

6. Jump-and-Go Drill

How to do it:

• Start with a vertical jump.

• Upon landing, explode into a 10-yard sprint.

• Focus on quick reaction and acceleration.

Why it works:
Links explosive power with first-step speed.

---

Weekly Youth Speed Training Plan

For optimal results, train speed 2–3 times per week. Here’s a sample plan:

Always end with light jogging and stretching to cool down.

---

Tips for Coaches and Parents

Support youth speed training with these best practices:

• Encourage effort, not just outcomes: Celebrate trying hard, not just winning.

• Give clear instructions: Demonstrate each drill before the kids begin.

• Use positive reinforcement: Praise good form and improvement.

• Make it social: Kids enjoy speed training more with friends and teammates.

• Track progress over time: Celebrate personal bests and growth milestones.

Training should always build self-esteem—not pressure or burnout.

---

Common Mistakes to Avoid

Avoid these pitfalls in youth speed training:

• Pushing too hard: Intensity should be moderate, not exhausting.

• Skipping warm-ups: Cold muscles are more prone to injury.

• Focusing only on winning: Make sure drills teach good habits and keep morale high.

• Neglecting technique: Reinforce form before adding speed.

When done right, speed training boosts development and keeps kids excited to improve.

---

Conclusion: Build Speed, Build Confidence

Youth soccer players can make huge strides with consistent speed training. Focusing on fun, movement quality, and sprint mechanics will give young athletes the tools they need to grow—both on and off the field.

With age-appropriate drills and guidance, speed training for soccer can help build fast, strong, and confident players.