Soccer is a game of many elements including strength, coordination, discipline, communication and speed. The ability to utilize explosive speed on the soccer field sets the best teams apart from everyone else. Performing specific exercises and drills designed to enhance your soccer speed will make you a better all around player.
Alternate Starts
An alternate start is a sprinting drill that requires you to run 10 to 20 yards at a time. It is designed to improve your explosive speed from different positions and actions that more closely mimic a soccer game. The idea is to perform some activity such as pushups, burpees or even lie on your stomach, then move directly into a sprint for the designated distance.
Speed Ladder
A speed ladder is a piece of training equipment that you lay on the ground and run through to develop foot speed and coordination. The ladder is laid out over a short distance and consists of small squares that you must step in on each stride. You can run with high knees and short strides, take quick side steps in and out of the sides of the ladder or take large, bounding type strides from one square to another.
Resistance Sprinting
Adding resistance to your sprints helps build takeoff power in your legs for explosive speed down the field. You can add resistance by sprinting up a hill of about 30 degrees, or by using speed parachutes that follow behind you as you run. Parachutes are effective, but not always practical if you are training as a team.
Back Pedals
Building speed for the defensive part of soccer is just as important as speed for offense. Practice sprinting backwards for short distances, using quick turns and crossovers along the way. This drill simulates an offensive player trying to dribble past you and will help you keep up during a game.
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