Soccer is dependent on speed, balance and quickness. The better you can maintain your speed while you have the ball in your possession, the more dangerous an offensive player you can become in soccer. The key is the ability to accelerate into an open spot and make a crucial play when the game is on the line.
Interval Sprinting
This is a big part of training for soccer at all levels. Set up cones at the 15-yard mark, 30-yard mark and 50-yard mark. Start at the goal line. On the coach's whistle, sprint to the 15-yard mark and back, the 30-yard mark and back and the 50-yard mark and back. Take a one-minute break. This will build speed and acceleration and help with conditioning.
Sprint and Cross Drill
In soccer, many scoring plays occur when the wing player races into the corner, secures the ball and crosses it into the middle of the penalty area where another teammate has a chance to fire a shot on net. The key to make this play is for the wing player to get to the ball quickly and deliver the ball before the defender has a chance to block the pass. In this drill, the player with the ball passes to a teammate at the top of the penalty area. That player passes the ball into the far corner, and the first player sprints to that corner and must cross the ball upon catching up to it. Give each player three chances to sprint and cross the ball from each side of the field.
Shooting Drill
In this timed drill, the player who can hit the proper spot on goal and does it the fastest wins. Set up four soccer balls 15 yards from the goal. Start 15 yards from the ball and sprint to the balls. When you get to the first ball, shoot for the top left corner. Sprint back to the starting line and try to deliver a ball to the top right corner. After that, follow the same routine and attempt to shoot to the lower left, then the lower right.
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