Agility Training For Soccer

Soccer requires sudden bursts, quick changes of direction and short sprints. Agility training is integral to a player's success. This training enhances the ability to start explosively, accelerate, decelerate and change directions quickly while maintaining body control and limit loss of speed in the process. Although agility might have a genetic base, soccer players can develop it over time with persistence and repetition.

Cone Drills

Cone drills improve the ability to change direction, reaction time, transitional movement, turning ability, footwork and cutting ability. Figure-eights are performed using two cones. Start in a two-point stance. Run a figure-eight pattern between the cones. Touch each cone with the inside hand as you make the turn. Execute the z-pattern run by setting up cones on two parallel lines, five yards apart and 25 yards long. On one line place cones at the 0-yard, 10-yard and 20-yard marks. On the second line place cones at the 5-yard, 15-yard and 25-yard marks. Starting in a two-point stance at the 0-yard marker, sprint diagonally towards the 5-yard marker of the other line. Plant the outside foot as you circle the cone and head for the 10-yard marker of the starting line. Continue the diagonal pattern circling all cones.

Line Sprints

Line sprints improve agility and conditioning, as well as strength and flexibility of the abductor and adductor muscles. Perform the 20-yard shuttle by straddling a starting line in a two-point stance. Turn to your right and sprint five yards, touching a line on the field with your right hand. Turn back to your left and sprint 10 yards, touching a line with your left hand. Turn back to your right and sprint past the original starting line. Execute the 30-Yard T-drill by beginning in a two-point stance. Sprint forward five yards to a designated point on the ground. Side-shuffle to your right five yards and touch the next designated area with your right hand. Shuffle back to your left for 10 yards to the next designated mark and touch with your left hand. Shuffle back to the right for five yards and backpedal to the original starting line.

Ladder Drills

Execution of this drill requires the use of an agility ladder to enhance agility, balance, coordination, and quickness. For the in-out shuffle, stand facing the first square of the ladder. Moving right to left, step the left foot into the square followed by the right. Step the left foot back and diagonally so that it lands outside of the second square. Follow with the right foot. Repeat throughout the distance of the ladder and repeat coming back leading with the right foot. For the crossover shuffle, stand with the ladder to your right. Bring left foot across the body and step into the first square. Step the right foot laterally outside the first square. Quickly step the right foot into the second square while diagonally moving the left foot outside the second square. Keep only one foot in the ladder at any time.

Tumbling Drills

Because of the falling, tripping, diving, lunging, and sliding involved in the game, tumbling drills are important to improve total-body agility and kinesthetic awareness. Starting from a two-point stance, begin the backward roll over shoulder drill by bending the knees as if preparing to sit on the ground. Before making contact with the ground, roll back over the right shoulder. Roll until you come back up to your feet, and then sprint to a designated mark. Repeat over the opposite shoulder. The forward roll over shoulder follows the same protocol as the backward roll. However, bend your knees and fall forward as if you're going to the ground to do push-ups. Before contact with the ground, lower the right shoulder and roll over it while coming to your feet. Add a sprint to designated spot. Repeat on opposite side.

Frequency, Volume, and Intensity

During the off-season, the training frequency should be four to five days a week. Volume should approach three to five sets of 15 repetitions of each exercise. Intensity for training should be low to moderate, approximately 40 to 50 percent of total exertion. During pre-season, frequency remains the same while volume drops to 10 repetitions as intensity is sustained at a moderate rate, 50 to 80 percent maximum effort. The in-season or competition phase brings a drop in frequency to two to three days a week. Intensity or effort should be high, reaching between 80 to 100 percent maximum output, as the volume drops to three to five repetitions for each exercise.