So you’ve been working on your kicks, passes and dribbling skills to get ready for soccer season. But what about speed? Without some serious swiftness, you’ll have trouble getting your foot to the ball in the first place.
Implement these soccer speed movements into your training regimen right now, and you’ll have the hustle you need to match your foot skills.
RELATED: Increase Your Soccer Speed With 4 Sprint Drills
1. Med Ball Side Toss to Sprint
- Start with your feet in a square stance perpendicular to the direction you will be running.
- Bend your inside knee and rotate back and forth as fast as you can for 5 reps without throwing the med ball.
- On the fifth rep, throw the med ball from your hip as far as you can.
- As you throw the ball, go right into an all-out sprint.
- Helps you properly use your upper body and hips when taking off in a lateral direction.
- Develops rotational power development, which you can use when you’re kicking the ball.
- Great builder of soccer speed.
RELATED: 3 Biggest Myths About Soccer Speed
2. Band-Resisted Knee Drive
- Wrap a band around a pole or any stable anchor point.
- Get in a push-up position and wrap the band around your shoelaces. Put some tension on the band.
- Drive your knee as fast as you can toward your chest, resisting the band.
- Hold it there for 2 seconds.
- Drive it back slowly.
- Develops hip flexor, anterior core and knee drive.
- Works your whole body, especially your hips and abs.
- By training your ab muscles and hip flexors to drive your knee, you train your body to add serious speed to your legs.
Sets/Reps: 3×10 per leg with 1:30 rest between sets
RELATED: Speed Training Plan from the U.S. National Soccer Team
3. 5-10-5 Pro Agility Drill