Speed Training for Soccer: 10 Yard Sprint Mastery

The first 10 yards of a sprint can make or break a play in soccer. Whether you’re chasing a loose ball or breaking past a defender, those first steps determine your impact. That’s why speed training for soccer must focus heavily on short-distance explosiveness.

In this article, we’ll break down how to master the 10-yard sprint—your key to dominating in tight spaces and creating separation.

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Why the 10-Yard Sprint Matters in Soccer

Soccer is full of quick bursts—not long-distance sprints. Here’s why the 10-yard sprint is essential:

• Most game sprints are 5–20 yards long

• First-step quickness wins 50/50 balls

• Quick accelerations create space and scoring chances

• Better starts reduce the need for chasing

According to the National Strength and Conditioning Association (NSCA), acceleration is one of the most game-specific traits an athlete can develop.

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The Phases of a 10-Yard Sprint

To improve your 10-yard sprint, break it down into three key phases.

1. Stance & Start

• Use a staggered stance (one foot slightly behind)

• Lean forward slightly from the ankles

• Keep your weight on the front foot and stay relaxed

• Explode out with your first step, pushing the ground hard

2. Drive Phase (0–5 yards)

• Stay low and powerful

• Punch knees up and forward

• Use short, quick strides

• Drive arms forcefully in sync with legs

3. Transition Phase (5–10 yards)

• Begin to rise slightly

• Lengthen your stride

• Maintain speed and form

• Keep foot strikes under your hips

Each part plays a role in building explosive power and efficiency.

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Drills to Improve Your 10-Yard Sprint

Here are five proven drills for short-distance acceleration:

1. Falling Starts

How to do it:

• Stand tall, lean forward until you lose balance

• Explode into a sprint for 10 yards

• Focus on reacting quickly and staying low

Why it helps:
Builds explosive first steps and teaches proper lean.

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2. Resistance Band Starts

How to do it:

• Partner holds resistance band around your waist

• Sprint 5–10 yards as they add light resistance

• Keep tight form and forward drive

Why it helps:
Trains lower-body power and teaches forward body angle.

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3. Three-Point Starts

How to do it:

• Get into a track-style stance with one hand down

• Sprint 10 yards, driving off both legs

• Repeat for 4–6 sprints with full effort

Why it helps:
Develops explosive leg drive and sprint-specific posture.

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4. Sled Pushes

How to do it:

• Load a sled with moderate weight

• Push 10 yards as fast and powerfully as possible

• Focus on staying low and driving knees

Why it helps:
Builds max strength and improves sprint-specific power.

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5. Mini Hurdle Quick Steps

How to do it:

• Line up 5–6 low hurdles, one foot apart

• Run through them with high knees and fast feet

• Finish with a 10-yard sprint

Why it helps:
Trains quick turnover and transition into sprinting.

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Sample 10-Yard Sprint Workout

Here’s a 25-minute session to master your first 10 yards:

Warm up with dynamic movements before, and cool down after with stretching and mobility work.

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Mistakes to Avoid in Short Sprints

Speed training for soccer is about quality over quantity. Avoid these common errors:

• Standing too upright: Limits force and slows acceleration

• Slow first step: Sprint starts must be aggressive

• Overstriding: Causes inefficient movement and injury risk

• No rest between reps: Leads to bad habits from fatigue

• Skipping technique work: Strength without form leads to poor transfer

Film yourself or train with a coach to stay on track.

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Combining Strength with Sprint Work

Short sprint speed comes from both form and power. To get faster over 10 yards, combine sprints with:

• Trap bar deadlifts

• Bulgarian split squats

• Broad jumps

• Power cleans

• Box step-ups with drive

Lift 2–3x weekly to complement sprint-specific drills.

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Why Coaching Accelerates Progress

Training alone can only take you so far. A coach can spot errors, customize drills, and ensure consistent progress. At Next Level Athletics USA, athletes get expert guidance on how to optimize every step—literally.

You’ll sprint faster, react quicker, and move with more confidence.

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Conclusion: Own the First 10 Yards

In soccer, speed is about more than just top-end sprinting. Mastering the first 10 yards gives you an edge that shows up on every play. It improves your ability to break away, track opponents, and respond quickly.

With proper drills, strength training, and focus on mechanics, speed training for soccer becomes a powerful tool for better performance.

Don’t just run faster—start faster.