Soccer Speed Drills to Leave Opponents in the Dust | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Soccer Speed Drills to Leave Opponents in the Dust

January 15, 2013 | Tyler Moriarty

Must See Soccer Videos

If you really want to be able to leave your defenders in the dust this soccer season, you need to further develop quickness and both linear and lateral speed. Make the most of your time with the ball by incorporating these variations of soccer speed drills into your team's pre-season program.

Remember, for all of these soccer speed drills, a proper warm-up of five to 10 minutes is critical. Players should feel loose, warm and explosive before doing any type of speed work.

Plyometric Drills

When it comes to developing speed on the soccer field, athletes need to take advantage of plyometric training. (See Best Plyometric Exercises for Soccer Players by Position.) Plyometrics stretch the muscle and then quickly force a maximal concentric contraction, so they capitalize on the muscle's stretch shortening cycle. Focus on minimizing time spent on the ground. Perform three to eight sets of each of these three plyo drills, resting three minutes between sets.

Bounding

Starting from a jog, bound as high as possible in the air while maintaining proper running form (knee and arm drive). Perform 10 jumps.

Two-Legged Frog Jumps

Starting in a half squat position with arms at sides, explosively jump forward. When you land, minimize time on the ground and explosively jump up and forward again. Perform for 10 to 12 seconds.

Single-Leg Bounds

Staying on the ball of your foot, hop forward explosively and continue doing so, staying on the same leg. Try ten hops and measure the total distance covered. This will be your baseline. Try to improve this distance over the period of a few weeks. Make sure to train both legs. (Add this Wide-Leg Bounding exercise.)

Running Work

It's pretty obvious that speed drills for soccer need to include some sort of running exercises. Here are three extremely effective ones that will have you moving at top speed in no time.

Downhill Running

Look for a ten percent incline hill. To give you an idea of what 10 percent looks like, place a six-inch-high book under a five-foot board. Any hill will do, but if you find yourself flailing your arms and losing control, you're attacking a hill that is too steep. Downhill running allows you to go faster than you normally can and teaches the nerves to fire faster, resulting in increased speed. Keep your distance to about 65 yards max or whatever your hill will allow. Rest two minutes between sets and repeat six to eight times.

12 to 3 Drills

Place one cone on the ground, then measure ten steps straight ahead and set another cone. This will be your twelve o'clock cone. Place three other cones at one, two, and three o'clock in relation to the first cone. These should all be ten large steps away from the first cone. Start at the first cone and sprint toward 12. Get low and quickly accelerate around the cone and back to the starting cone. Continue to sprint to the one, two and three o'clock cones respectively, always coming back to the starting cone. This drill works on speed with change of direction. Rest two minutes between sets and repeat three to five times.

Sprint with Ball

Line players up on the sideline, partnered up in groups of two, with the groups spaced ten yards apart. One ball is needed per group. Set up a line of cones 45 yards away so the players know how far to dribble. One player in each group sprints with the ball toward the line of cones. These players get a one- or two-second head start before their partners take off and attempt to catch them. Once they reach the cones, the players dribbling and the ones chasing switch roles and sprint back to the sideline. Players dribbling should keep the ball within a reasonable distance. In other words, no "kick and run" moves are allowed, because in soccer you need to be fast with and without the ball. Make sure you practice both. Do this for a total of five minutes, switching partners each time you reach the cones or the sideline.

RELATED: Essential Soccer Speed Drills

Must See
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 2,605,280
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,038,581
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 1,742,248

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

Skipping Drills: The Missing Link From Your Speed Workouts

Ditch the Sprints. Here's How to Build True Sports Speed

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

The Secret to Tom Brady's Newfound Speed

ZSeries 10-Minute Workouts: Track Sprints

8 Positions to Lower Your 40-Yard-Dash Time

3 Box Drills That Develop True Game Speed

4 Powerful Band Agility Drills

STACK Challenge: 300-Yard Shuttle

3 Speed Training Essentials You Must Develop to Get Faster

Soccer Speed and Agility Drills for Women

Acceleration Drills to Increase Speed

Build Game-Breaking Speed With This Exercise

Improve Your Football 40 Time During the Season

Increase Your Lacrosse Speed With Multi-Directional Exercises

Here's Why Andre Williams' Breakout Performance Was No Fluke

The 5 Elements of a Successful Speed Training Program

Improve Your Footwork to Improve Football Agility

Linear Speed Drills to Improve Athleticism

The Off-Season Baseball Speed and Agility Workout Program

Get Faster With 'The .10 Second Difference' From EXOS

Sprint Faster With Speed Demons

5 Ways to Spice Up Your Ladder Drills

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

How to Build First-Step Quickness for Baseball and Softball

How to Improve Your Basketball Quickness in 5 Minutes

5 Essential Cross Country Workouts Explained

Speed Plyometrics to Help You Run Faster

Rev Up Your Sprint Training With These Complexes

Get Faster With the Ultimate Stair Workout

Burn Your Competition with This Sprint Workout

Get the Most Out of Foam Rolling

8 Speed Workout Tips to Get Faster

10 Reasons Why You're Not Getting Faster

How to Safely Decelerate Faster

Stability Training Can Improve Your Agility and Range of Motion

Improve Your Baseball Speed With This On-Field Workout

Lengthen Your Stride for Maximum Speed

ZSeries 10-Minute Workouts: Multidirectional Run

Build Strength for Baseball and Softball Speed

ZSeries 10-Minute Workouts: The Treadmill Challenge

12-Week Off-Season Baseball Speed Workout

Make Quick and Powerful Cuts Like Adrian Peterson

How to Train for Speed in Cold Weather

3 Speed Workouts to Improve Your Top-End Sprints

3 Simple Tips to Improve Your 40-Yard Dash

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson