Speed Training for Soccer: Sprinting Drills for Explosive Power

Speed in soccer is key for player and team success. Soccer speed drills should be a core part of training. 

Dribbling, passing, and shooting matter, but without speed, players lose their competitive edge during matches. Speed makes the difference.

4 Major Components in Speed

Speed in soccer comes down to four main components:

1. Pure speed – How fast a player moves between two points, with or without the ball.
2. Technical speed – The ability to control and move the ball quickly while changing direction when needed.
3. Reaction speed – How fast a player processes actions from teammates or opponents and reacts.
4. Mental speed – Quick decision-making based on game situations.

These skills get refined on the field, but specific speed and agility drills can help build a foundation for each one. While speed matters, it’s also essential to incorporate soccer conditioning drills. 

These help players handle the 7-9.5 miles they’ll cover in a game while reducing the risk of muscle injuries. This applies to soccer players worldwide aiming for peak performance.

Soccer Running Drills that Make Explosive Players

There are eight running drills coaches can teach their players to make them better and more explosive:

1. Uphill Sprint Training
2. Stadium Stairs Speed Drill
3. Soccer Flying Sprints
4. Push Start Speed Exercises
5. Lean, Fall, Sprint Acceleration Drill
6. Sprint-Backpedal Repeats
7. Bounce and Hop Soccer Speed Drills
8. Dynamic Suicide Running Drill

Let us expand on each drill and explain how it’s done.

1. Uphill Sprint Training

For explosive speed in soccer, strength and sprinting together get the best results. Gym exercises like squats help build strength but don’t improve speed. 

Uphill sprints force the body to work against gravity, improving muscle power, acceleration, and arm coordination.

How to Set Up:

1. Find a hill with a moderate incline.
2. Warm up with a light jog for 5-10 minutes.
3. Sprint uphill for 5 seconds, then walk back down.
4. Sprint for 7 seconds, then walk down again.
5. Finish with a 10-second sprint and walk down to cool off.
6. Rest for 2-3 minutes between sets. Complete 3-5 sets each session.
7. Do this drill weekly for maximum speed gains.

Train this worldwide, and players can boost their sprinting ability consistently.

2. Stadium Stairs Speed Drill

Stadium stairs provide an effective alternative for speed training in soccer, especially when an incline isn’t available. Like uphill running, stadium stairs help players build explosive power and endurance.

Running stairs challenges the hips, hamstrings, and glutes more intensely than flat ground. It’s also a change of pace, reducing monotony and providing a low-impact option, which lowers injury risk.

Setup and Execution:

• No setup is needed, just stairs.
• Players run up the stairs for 15-30 seconds, stepping on each step.
• Jog back down to the starting point.
• For the next round, players run up, skipping every other step for 15-30 seconds, taking longer strides.
• Jog back down to complete one rep.
• Players rest for 1 minute before starting the next rep.
• Perform six rounds per session.

3. Soccer Flying Sprints

Flying sprints are essential for improving top-speed sprinting in soccer. Unlike traditional sprints, which quickly cause fatigue, these drills focus on acceleration and deceleration without requiring extra equipment beyond cones.

Setup and Execution:

• Place three cones, one at the starting point, another 20 yards away, and a third 20 yards further.
• Players start jogging, accelerating to 75% speed by the second cone.
• Sprint at full speed to the third cone, then decelerate.
• Jog back to the start and rest 2-3 minutes before the next rep.
• Perform six reps per session.

These drills should be done twice weekly to improve top speed. Players should maintain proper form, leaning slightly forward, arms at a 90-degree angle, and stay on the balls of their feet for smooth acceleration and deceleration.

4. Push Start Speed Exercises for Soccer

Soccer players need quick acceleration from any position on the field. The push-start sprint drill improves reaction time and sprint mechanics, making it an effective workout for building explosive speed.

Set Up and Execution:

• Place two cones 20 yards or meters apart.
• Start the drill in a push-up position at the first cone.
• At the signal, the player gets up and sprints to the second cone at full speed.
• After reaching the second cone, return to the first cone for recovery.
• Repeat 6-8 times per session.

This drill allows players to practice acceleration from a low position, helping them reach proper sprinting angles naturally. Players can also practice this sprint drill independently, improving their soccer speed outside formal training.

5. Lean, Fall, Sprint Acceleration Drill

This drill focuses on improving running posture and sprint angles, making it a staple in soccer speed training. It strengthens front and back running mechanics and helps players accelerate efficiently from a standing position.

Set Up and Execution:

• Have players stand with their feet hip-width apart, keeping their body straight from head to toe.
• Slowly lean forward until almost falling forward.
• While leaning, stand on the balls of the feet without bending at the waist.
• To sprint, drive one knee up while pushing off the ground with the opposite leg. Keep elbows bent at 90 degrees for more sprinting power.
• Sprint for 20 yards at full speed, then walk back for recovery.
• Repeat 6-8 reps, ensuring enough rest between sprints.

6. Sprint-Backpedal Repeats for Soccer Speed Training

Switching between sprinting forward and backpedaling is critical for any soccer player. 

This skill is essential for defenders but also useful for every position, including goalkeepers. Being able to change direction quickly keeps players engaged with the ball’s movements.

The Sprint-Backpedal Drill is a key speed training exercise for soccer. It mirrors the movements players make during matches, enhancing both acceleration and deceleration.

How to Set Up:

1. Place five cones in a straight line, spaced 5 yards apart.
2. Start at cone 1. Sprint forward to cone 3.
3. Backpedal quickly to cone 2.
4. Sprint forward to cone 4, then backpedal to cone 3.
5. Sprint to cone 5 and slow down gradually.

To make this drill more effective, players should push off from the balls of their feet and drive their knees up when sprinting. Maintaining a strong core and low posture during backpedaling improves control and speed.

7. Bounce and Hop Soccer Speed Drills with a Ball

Soccer ladder drills are a great way to improve both speed and ball control. These exercises focus on boosting agility and quickness, key components of speed training in soccer.

How to Set Up:

1. Stand inside the first square of a ladder with the ball positioned outside the first square.
2. Place one foot on top of the ball while the other foot is inside the square.
3. Hop to the next square while rolling the ball along the ladder with your foot.
4. Continue hopping through the squares, alternating feet, and rolling the ball to the last square.
5. Turn around and repeat the process back to the starting point.

Perform 8-10 reps, taking a 1-2 minute break between sets.

8. Dynamic Soccer Suicides for Speed

Suicide runs are classic speed drills that challenge players to sprint at full intensity to multiple points, helping them build both speed and endurance.

How to Set Up:

1. Set up five cones in a line, spaced 10-15 yards apart.
2. Sprint from cone 1 to cone 2, turn and sprint back to cone 1.
3. Repeat this process, sprinting to cone 3, then back to cone 1, and so on until cone 5.

This drill helps players sprint over 200 yards while improving their ability to push through fatigue. Players can add variations by incorporating backpedaling or dribbling the ball.

Final Thoughts

Speed training is essential for soccer players who want to excel on the field. Drills that focus on sprinting, agility, and explosive power give players the competitive edge they need. 

Whether it’s quick acceleration, rapid changes in direction, or maintaining speed over long distances, these exercises build the foundation for peak performance. 

Incorporating these drills into regular training helps players worldwide develop the speed required to dominate in matches and reach their full potential.