Speed Training for Soccer: Improving Acceleration Off the Mark

When it comes to soccer, speed isn’t just about running fast—it’s about reacting quickly. The most explosive players are often the ones who can accelerate off the mark in a split second. Whether you’re chasing down a through ball or cutting to create space, acceleration off the mark is key.

In this article, we’ll discuss how to improve your acceleration for soccer through focused speed training. Let’s break down the mechanics and drills that will enhance your first-step quickness.

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Why Acceleration Matters in Soccer

In soccer, many of the critical moments happen in the first few yards of a sprint. Here’s why improving your acceleration is essential:

• Bursting through defenders: Getting ahead early is often the difference between a pass reaching you or getting intercepted.

• Tracking back on defense: Quick recovery allows you to close down space faster.

• Change of direction: Explosive starts help you shift quickly from offense to defense.

• Reacting to the ball: Speed is required to get to a loose ball first.

According to the National Strength and Conditioning Association (NSCA), proper acceleration training can drastically improve your overall soccer performance, especially when paired with strength and mobility work.

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The Mechanics of Acceleration

The key to improving acceleration is focusing on specific mechanics. Let’s break down the steps:

1. Posture and Forward Lean

• Body position: Lean forward slightly from your ankles—not your hips.

• Head: Keep your head neutral and eyes focused ahead, not down.

• Core: Keep your core tight to maintain balance.

This posture helps to produce the initial force that drives your body forward.

2. Arm Drive

• Arms should move aggressively in coordination with the legs.

• Elbows should be bent at about 90 degrees.

• Hands should drive from the hip to the cheek, not across your body.

Effective arm action helps maintain balance and speed during acceleration.

3. Leg Drive and Knee Drive

• Drive your knees: The faster you bring your knees up, the quicker you’ll get to top speed.

• Foot placement: Strike the ground with the balls of your feet, keeping steps quick and powerful.

• Push off the ground: Focus on pushing back with each step to propel yourself forward.

Powerful leg drive is crucial for accelerating in the first few steps.

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Drills to Improve Acceleration

Now that you know the mechanics, let’s look at some drills designed to improve your acceleration for soccer.

1. Sprints from a Seated Position

How to do it:

• Sit on the ground with knees bent and feet flat

• Explode into a sprint as soon as you push off the ground

• Focus on a quick, powerful first step

Why it works:
Simulates the explosive start from a standing position, making it ideal for soccer.

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2. Falling Starts

How to do it:

• Start in a standing position, then lean forward until you start to fall

• Once you feel yourself falling, explode forward into a sprint

• Sprint 10–20 yards at full effort

Why it works:
Helps develop the explosive drive that’s crucial for quick starts.

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3. A-Skips with a Burst

How to do it:

• Start with the A-skip (knees up and quick foot strikes)

• After every 3-4 skips, burst into a 10-yard sprint

• Repeat for 20-30 yards

Why it works:
Improves knee drive and foot speed while teaching a quick transition into sprinting.

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4. Hill Sprints

How to do it:

• Find a moderate incline (5–10% grade)

• Sprint uphill as hard as you can for 15–20 yards

• Walk back down for recovery

Why it works:
Sprints uphill help develop leg strength, which is crucial for powerful acceleration.

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5. Resistance Sprints with Bands

How to do it:

• Attach a resistance band around your waist

• Have a partner hold the other end while you sprint 10–20 yards

• Focus on overcoming the resistance and driving forward

Why it works:
Adds resistance to build more explosive power during acceleration.

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Weekly Acceleration Training Plan

To improve your acceleration, follow this weekly workout plan, focusing on the drills that build explosive starts.

Make sure to warm up thoroughly and rest between sprints to maintain full power.

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Mistakes to Avoid in Acceleration Training

Avoid these common errors to ensure you’re getting the most out of your acceleration training:

• Starting too upright: Leaning too far back will limit your power and slow you down.

• Overstriding: Lengthening your strides too early causes you to lose efficiency.

• Not driving the arms: Lack of arm action results in slower acceleration.

• Fatigue: Sprinting when tired leads to poor form and reduced power.

Keep your form sharp by focusing on the mechanics and rest adequately.

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The Role of Strength Training in Acceleration

Strength training is crucial to accelerate better. Build the following muscle groups to enhance your sprinting:

• Glutes: Essential for powerful leg drive

• Hamstrings: Responsible for knee drive and hip extension

• Core: Stabilizes your body during explosive movements

• Calves: Help with quick, powerful push-offs

Incorporate exercises like squats, deadlifts, and lunges into your routine to complement your speed training.

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Conclusion: Own Your First Steps

The first 10 yards can be the most important in soccer. Speed training for soccer that focuses on acceleration can give you a huge advantage. Whether you’re sprinting to create space, get back on defense, or chase a ball, mastering your start will make you a more dangerous player.

By focusing on posture, arm action, and leg drive, and performing the right drills, you can dramatically improve your first-step quickness and explosiveness.

Ready to accelerate your game?