Even if you train for pure speed several times a week, you won't necessarily improve your quickness when dribbling. That's the difference between the best soccer players in the world and everybody else. According to New York Red Bulls strength and conditioning coach Scott Piri, the average player has the ball at his or her feet only about 30 times per game. That amounts to roughly two minutes, max, so it's extremely important to be ready to take advantage of your opportunities.
Piri, who is also a performance specialist at Athletes’ Performance, says, "There are good athletes who aren't as good on the ball."
But take heart. Specific training methods can increase your on-the-ball speed and help you maintain control. The Red Bulls perform Dribble Acceleration Drills once or twice a week during the season to improve their skills on the pitch. “The idea is you start slow," says Piri, "but eventually progress to doing it faster, so you're covering the distance in a shorter period of time.”
Start by doing the drills for 20 yards. As they get easier, do them for 30 yards and eventually 40 yards.
New York Red Bulls Dribble Acceleration Drills
Touch It on a Half
Sets/Reps/Rest: 2x20-40 yards, 30 seconds after each
Touch It on One [Right Foot]
Sets/Reps/Rest: 2x20-40 yards, 30 seconds after each
Touch it on One [Left Foot]
Sets/Reps/Rest: 2x20-40 yards, 30 seconds after each
