When people think about speed in soccer, they often imagine players sprinting down the sideline. But true soccer speed is much more than straight-line running - it’s about quick reactions, explosive first steps, and agility in tight spaces. Agility training helps players stay balanced, cut quickly, and react faster to game situations. In this article, we’ll cover the best soccer-specific speed and agility drills that any player - from youth to advanced - can add to their training routine.
Why speed and agility matter in soccer
- Acceleration: Beating opponents to the ball
- Agility: Changing direction while staying in control
- Reaction: Responding quickly to opponents’ movements
- Endurance: Maintaining speed over 90 minutes
Warm-up before speed training
Before starting, always complete a dynamic warm-up to reduce injury risk and prepare muscles for explosive movements:
- jogging with high knees & butt kicks (2-3 minutes)
- dynamic lunges with torso twist (2 x 10 each leg)
- side shuffles (2 x 20 yards)
- short acceleration sprints (3 x 10 yards)
Drill 1: Sprint + Deceleration drill
Setup: Mark out 15–20 yards. Sprint full speed, then stop under control.
How to do it:
- Sprint at 100% effort.
- Decelerate within 3-4 steps.
- Reset and repeat.
Reps: 6-8 sprints with full rest.
Focus: Acceleration, body control, game-like stopping.
Drill 2: Cone zig-zag agility run
Setup: Place cones in a zig-zag pattern (5–6 cones, 3–4 yards apart).
How to do it:
- Sprint to the first cone, plant your outside foot.
- Cut sharply to the next cone.
- Continue through all cones.
Reps: 4–6 runs.
Focus: Agility, sharp direction changes, balance.
Drill 3: Agility ladder footwork
Setup: Use a ladder or mark spaces with tape.
Patterns: Two feet in, lateral shuffles, in-and-out steps, hopscotch jumps.
Reps: 2-3 sets per variation.
Focus: Quick feet, rhythm, coordination.
Drill 4: Sprint + Ball control combo
Setup: Place a ball 10 yards away.
How to do it:
- Sprint to the ball.
- Receive a pass or dribble at speed.
- Finish with a shot or pass.
Focus: Linking physical speed with technical skill.
Cool-down
Light jogging (2 minutes)
Static stretches (hamstrings, quads, calves)
Conclusion
Soccer players need more than endurance - they need explosiveness, agility, and sharpness to succeed. These soccer-specific speed and agility drills will help you react quicker, move more efficiently, and outplay your opponents.
ProEdge Tip: Want personalized soccer fitness coaching? Join a ProEdge training session and learn how to master your speed and agility on the field.