Sprinting speed, the ability to dodge and turn quickly and fast reaction times all contribute to success in soccer. Unlike professional soccer players, high school soccer players may not have access to expensive training equipment. Even if this is the case, they can still develop a good degree of speed by performing effective drills.
T Sprints
T sprints develop your multi-directional running speed. Place a cone 10 yards to your front and then one 5 yards on either side to form a large T shape. On the command "go," sprint forward and touch the first cone. Shuffle quickly to your left to touch the far left hand cone and then shuffle right to touch the marker on the extreme right. Shuffle to your left again to return to the center before finishing the exercise by running backwards to your start point. Rest for a moment and repeat. You should aim to complete the T sprint as fast as possible.
Broken 100s
The Broken 100s drill develops short-, medium- and long-range sprinting speed while improving your ability to stop and turn quickly. Place markers 5, 10, 15 and 20 yards away. On the command "go," sprint to the first marker and back to the start. Immediately turn and run out to the second marker and back. Sprint out to the third marker and back before finally running out to the fourth marker and back to the start. The total distance covered equals 100 yards. Aim to complete this drill as fast as possible.
Clock Sprints
Using marker cones, fashion a large 12-point clock around 5 yards in diameter. Stand in the center. On the command "go," sprint forward to the marker directly in front of you and run backwards to return to the center of the clock. Immediately run to the next marker on the right and then back to the center. Continue running out and back, advancing by one marker each time, until you have completed the 12 clock hours. Rest for a moment and then repeat.
Get Up and Sprint Drill
Although soccer is a noncontact sport, it is not uncommon for players to lose their footing and end up falling over as the result of an overzealous tackle or merely slipping on wet grass. A player on the ground is unable contribute to a soccer match, so you must be able to regain your footing and sprint to catch back up with the flow of play. To practice this skill, lie on your back with your hands across your chest, your legs straight and your ankles crossed. On the command "go", get to your feet as fast as possible and sprint 20 yards to simulate chasing after the ball. Perform this drill from varied positions, including lying on your front, back and side, as well as with your head or feet pointing in the direction you need to sprint.
Zigzag Sprints
Zigzag sprints teach you to change direction quickly while maintaining a fast forward running speed. Place flexible canes in a row so that they are around 6 feet apart. Set up between eight to 10 canes. Ensure the ends of the canes are capped with a cork to minimize the risk of injury. Use a rolling start and sprint towards the first cane before dodging to the left. Weave through the canes as fast as possible while trying to only just miss each obstacle. After you have passed the final cane, sprint forward for 10 yards to complete the drill. This drill can also be performed while dribbling a soccer ball.
References
- "Training for Speed, Agility, and Quickness"; Lee E. Brown and Vance A. Ferrigno; 2005
- "Speed & Agility Revolution"; Jim Kielbaso; 2005
- "High-Performance Sports Conditioning"; Bill Faran; 2001
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