Soccer Speed Training Techniques and Drills Guaranteed to Boost Your Step

Soccer Speed Training Drills can be that small part of your game you need to complete how you perform on the field. Sometimes you can do all the right things but just don't have that burst in your step for your movements and decisions on the field to be the most effective. If you need that extra bounce in your step the drills provided can get you there, if you put the work in.

"MANNNNN if I had speed like that i'd be playing at big club by now!" Ever see a guy with natural blazing speed and wish you could be that fast? Well there's a path to get there, I'm not saying overnight you're going to be as fast as Ronaldo but you can make drastic steps to increase your speed on the field and that first step you've always wanted.

Various Starts

These sprints are all across a 20m distance with alternate starting positions emulating different situations and positions you could find yourself in on the pitch.

-Flat on stomach hands at side

-Flat on stomach push up position

-Sitting legs crossed

-High Knees

-Heels to but

-Jump Squat

-On Knees

-On Back

-Jump Up Head one direction then next

Speed Ladder

Ladders are a great way of getting you to feel light on your feet and establishing a low center of gravity when generating that burst in your step.

Each Drill repeat a minimum of 3 times:

1) Standard Sprint

2) Icky Shuffle

3) Icky Shuffle – high knee

4) Back foot entrance Carioca

5) In/Out

6) In/Out backward

7) Lateral

8) Carioca (4 times or 2 starting with each leg)

9) Two foot in and out

10) Two foot hop

Speed Training Workouts

The 30 Meter MO

This workout can be very beneficial when it comes to building and maintaining speed in a player due to its difficulty and soccer specificity. This drill is used by professional sides in Europe in their soccer speed training on a weekly basis, it goes as such.

Set up:

-3 cones, one at your starting position, one at 15m and one at 30m

-A ball placed at 30M of the opposite end of the start position


-Using one of the various starts above for a starting position, sprint to the 15M mark at full speed, drop down into push up position so your chest hits the ground and back on your feet, sprint full speed to the 30M mark, collect the ball that's waiting for you there and sprint with the ball back to the start at full speed. That is 1 REP.

-Leave ball where you finished. Jog to far end (active rest) and do it again starting from the opposite side with a different various starting position.

6 REPS is one SET.

30sec REST between REPS.

Rest for 2:30min between SETS.

Complete 3-4 SETS.


This workout is great for accelerating after that first step. Remember to follow the workout closely for best results, this one you'll need a little more room but great for getting into that full stride for a counter.

Set Up:

-4 cones, 30m apart and one at the starting position


-Start at starting position, sprint to 30 meter mark, jog slowly back to start, sprint to 60 meter mark, jog slowly back to start, sprint to 90 meter mark, jog slowly back to start. This is 1 REP.

5 REPS is one SET.

60 second rest between REPS.

2:30min break in between sets.

Complete 3-4 SETS.

Speed 5

This drills is all about change of direction, body weight shift and explosion. Really drive your arms and legs when starting and stopping each time. Soccer speed training can be a long road but a beneficial one once you put in the time with such drills.

Set Up:

-6 cones, each cone 10 meters apart and one at the start


-Jog the first 40M, Sprint the last 10M - turn around

-Jog the first 30M, Sprint the last 20M - turn around

-Jog the first 20M, Sprint the last 30M - turn around

-Jog the first 10M, Sprint the last 40M - turn around

-Sprint the entire 50M. That's 1 REP.

6 REPS is one SET

60 second REST between REPS

2:30 REST between SETS

Complete 3-4 SETS

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