Soccer requires fast pace changes and the ability to switch direction with ease. Short bursts of speed suit soccer better than long-distance running training. Workouts for explosive pace, turning, starts and dead stops build your agility. Some drills involve dribbling a soccer ball. Practice with a training partner or in a group for extra motivation and safety.
Quick Starts
Most runs in soccer last between 2 and 20 yards, according to Roger Wilkinson and Mick Critchell in "300 Innovative Soccer Drills for Total Player Development." Bursts of pace from a slow or dead start are common. Arrange a start point and a finish point around 45 feet apart. At the start point, stand with your back to the finish. At the sound of a whistle or shout, turn and sprint as fast as possible to the finish line. Repeat the drill starting from a kneeling, crouching and finally a flat-on-your-back position.
Quick Stops
Fast stopping helps with ball control and gives you added ability to outmaneuver your opponents. One exercise, best performed with a training partner, is reactive stop and go. Sprint in a field with plenty of room. When your training partner shouts, "stop," stop in a sudden but secure position with your legs bent at the knees. Run again when your partner shouts, "go." Try the same drill while running backwards. Use a soccer ball and repeat the drill while dribbling.
Speed and Cut
Turning at tight angles helps develop your all-round agility for soccer. Information from the Wesleyan University Athletics Department suggests trying a spring and cut drill for soccer agility. Run at half-speed. Fake as if you're going to run left, but cut right and sprint full speed for 75 feet. Repeat, but reverse the direction. Try a double fake -- right, then left -- before sprinting to the right. When you're comfortable with the running style, use a soccer ball and try while dribbling.
V-Drill
The V-drill helps players develop strong turning skills by dribbling at a 45-degree angle. You also can improve your dead stops and reversing direction. Position three cones in a V-shape, each around 25 feet apart, in a rough triangle shape. Start at the first cone and dribble the ball at speed to the middle cone. Turn close to the cone and continue running to the third cone. When you reach that cone, stop and turn 180 degrees so that you repeat the move in the opposite direction.
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