Speed Training for Soccer: Youth Player Essentials
For young soccer players, speed is more than just running fast. It’s about developing coordination, balance, and quick reactions. The earlier athletes start structured speed training for soccer, the more confident and agile they’ll become.
This guide offers age-appropriate tips and drills to help youth soccer players improve their speed safely and effectively.
Why Start Speed Training Early?
Youth athletes are in a prime window to develop speed. During these years, the nervous system is rapidly adapting, making it easier to learn movement skills.
Early speed training helps young players:
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Improve body control and coordination
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Build confidence on the ball
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Prevent injuries with better movement mechanics
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React faster during games
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Enjoy training through fun and variety
According to Healthline, regular physical activity in kids also improves brain health, builds strong bones, and supports emotional well-being.
Key Elements of Youth Speed Training
When designing a youth soccer speed program, keep it simple and fun. Focus on:
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Technique over intensity: Form matters more than speed
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Short distances: Use 5–20 yard sprints, not long runs
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Play-based drills: Use games and challenges to keep interest high
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Consistency: Practice 1–2 times per week for steady progress
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Rest and recovery: Always allow time to recharge
Speed training should never feel like a chore—it should feel like play.
Safe and Fun Speed Drills for Youth Soccer
These drills are perfect for kids ages 7–13 who want to get faster and move better on the field.
1. Red Light, Green Light
Setup:
Line players up on one end of a small field. Coach calls out commands.
How to do it:
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Green = sprint forward
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Yellow = jog in place
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Red = freeze
Purpose:
Improves reaction time and listening skills.
2. Tag Games
Setup:
Use a small space (20×20 yards). Designate 1 or 2 taggers.
How to do it:
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Players avoid being tagged using short sprints and direction changes
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Change taggers each round
Purpose:
Builds agility and game-like movement patterns.
3. Mini Shuttle Runs
Setup:
Place cones at 5, 10, and 15 yards.
How to do it:
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Sprint to the 5-yard cone and back
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Sprint to the 10-yard cone and back
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Finish with the 15-yard sprint and return
Purpose:
Teaches quick starts and controlled deceleration.
4. Relay Races
Setup:
Split players into teams. Use cones for start and finish lines.
How to do it:
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Each player sprints a short distance before tagging the next
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Add variations: backwards run, zig-zag, or ball dribble
Purpose:
Encourages teamwork and competitive sprinting.
5. Jump and Sprint Drill
Setup:
Start in a squat position.
How to do it:
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Jump up
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Land and explode into a 10-yard sprint
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Rest and repeat
Purpose:
Builds lower-body power and first-step quickness.
Weekly Youth Speed Training Sample Plan
Keep workouts short and engaging—around 30 minutes per session.
Day 1: Basic Speed and Reaction
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Warm-up: Skips, lunges, arm swings (5 mins)
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Red Light, Green Light (5 mins)
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Mini Shuttle Runs (10 mins)
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Relay Races (10 mins)
Day 2: Agility and Balance
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Warm-up: Ladder footwork, hops (5 mins)
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Tag Game (10 mins)
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Jump + Sprint Drill (5 mins)
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Obstacle Cone Course (10 mins)
Always finish with a short cool-down and water break.
Coaching Tips for Parents and Trainers
To get the most out of youth speed training for soccer, use these tips:
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Give positive feedback: Praise effort, not just speed
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Demonstrate movements: Show proper form and body position
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Use short cues: Say “knees up” or “light feet” during drills
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Make it fun: Use games and variety to maintain focus
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Limit reps: Kids tire quickly—use quality over quantity
When kids enjoy training, they’re more likely to stick with it long term.
Why Balance and Coordination Matter
Speed isn’t just about running—it’s about moving well. Youth players must develop:
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Balance: For safe stops and turns
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Coordination: For smooth sprinting and control
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Body awareness: To stay upright under pressure
Adding balance drills like single-leg stands, cone weaves, or hopscotch patterns can make a big difference.
Looking for a professional youth development program? Visit Next Level Athletics USA to explore custom training options.
Conclusion: Build Speed Early, Succeed Later
Starting speed training for soccer at a young age sets the foundation for athletic success. With fun, engaging drills and a focus on movement quality, kids can build speed, coordination, and confidence that lasts a lifetime.
Help your youth player take their game to the next level with regular speed training. Remember—developing great habits now leads to even greater results later.
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