Running in soccer rarely involves sprinting in a straight line. You will zigzag, start and stop, and if you are defending, you'll often need to run backwards too. Still, players at all positions rely on their speed, especially over the first 10 yards, to cut toward the goal for a shot, to close down space and to contest the ball. The more foot speed you have, the better your chances of scoring or defending well and perhaps finding a mismatch against a slower player that you can take advantage of to help your team.
Step 1
Train in sprinting drills to mimic real-game conditions, including changes of direction and swerves. Set up five cones across a distance of 35 yards, for example, and slalom between them during your sprint. Have the coach pass you the ball at the end of the sprint and pass it back or take a shot on goal.
Step 2
Accelerate gradually at the beginning of each sprint drill in the direction of your run to bring your body up to top speed and a higher stride rate. Make this acceleration, called a flying start, to avoid the strength demands of the first few steps in a sprint.
Step 3
Set bars or agility poles close together on the ground over 25 yards and a set of cones five yards away from the first bars. Accelerate gradually over this 5-yard distance and then hit full speed over the next 25 yards, using just one step over each bar to mimic the short strides needed while sprinting with the ball.
Step 4
Move the bars farther apart for a second round of drills focusing on long strides, such as the ones you take when sprinting without the ball. Use your arms to help keep your balance. Add a technical section at the end of each sprint, such as a header, pass, volley, cross or shot, having the coach or a teammate feed you the ball.
Step 5
Sprint on a slight downhill slope to achieve a faster stride rate and train the nervous system to transmit signals more quickly to the leg muscles. Carry out an acceleration sprint on flat ground immediately after this drill to translate the faster strides to typical soccer situation.
Tips and Warnings
- Warm up by jogging for five to 10 minutes and stretching, particularly your quads and hamstrings, before conducting sprint drills. Cool down after practice by walking until your heart rate returns to normal and repeat the stretches.
Things You'll Need
- Cones
- Bars
- Agility poles
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