Speed and Agility Drills

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Two Ways to Run Faster

Every soccer player strives for speed. And most spend hours in the gym or on the pitch getting faster through speed drills and weight lifting. But you can't forget about flexibility.

Use This Drill To Improve Speed and Reaction Time For Soccer

Soccer players need to accelerate, make a touch on the ball, and quickly move to another location. Utilize this Bungee Cord Drill to be a quicker athlete with a solid touch.

Hit The Wall For Soccer Speed

If you want to improve your acceleration on the field, perform hip drive series drills on the wall. This is a pretty common drill amongst track athletes, but I sincerely believe that this drill can be very effective for soccer players. The fact of the matter is that in order to develop incredible acceleration on the field, you need to be able to generate enough force from the ground such that it propels you forward. That is why this drill is so important.

Running Mechanics For Soccer Speed

Before you can increase your speed & acceleration on the field, you must first have the running mechanics to do so. The fact of the matter is that many soccer athletes, by nature and skill, already run faster and have better foot mechanics than most other athletes. But many of them fail to further enhance their running speed and get to that next level because they don't have a full grasp of running fundamentals.

Lean Forward To Improve Acceleration For Soccer

Since most sprints on the soccer field are an average of 20 to 25 yards, the soccer player should  focus more on explosion and acceleration. This is why I am a big fan of the lean and run drill. It is a very simple drill, but it is incredibly effective in teaching you how your body should be positioned when you are accelerating to the ball. 

Jump Rope for Quick Feet, Plyometrics and Change of Direction - 5 part video series

Jumping rope is a quick and easy way to get your heart rate pumping for a general warm-up. You can also use the jump rope to work on your foot coordination, plyometric jumps and change of direction in a rhythmic sequence. Jumping rope requires lower body stability, endurance, strength and confidence from whipping yourself.  If you are returning from an injury, you will want to progress into jumping rope and ensure your have joint stability before trying these advanced moves. It would be best to jump rope in your running shoes vs your soccer cleats to avoid getting your cleat caught in the rope or stuck in the grass. There is no cheating the jump rope because it’s quite obvious when your miss your step!  Use these drills and test yourself for time or number of repetitions.

Change of Direction Drills in the Pool- 3 Video Series

Get into the pool for shallow end running and add change of direction movements. I'm using the water resistance to build strength while running forward, backward and side stepping. These drills will show you how to properly change direction, simulate a long sprint with quick change of direction, and break free from a defender. These drills can be done for time, repetition or worked into a larger pool circuit. I prefer waist deep water to avoid feeling too buoyant, which can decrease the sensation of working on strength. If you do these drills in chest or shoulder deep water it will take you longer to change direction and require more steps to get from one end of the pool to the other. 

Backpedal, Sprint, Kick, Turn and Go

The following drill is designed to simulate a game situation in a controlled manner. The athlete should concentrate on proper form as well as accelerating, decelerating and accelerating again with power.

Diagonal Shuffle, Kick, Turn and Sprint

The following drill is designed to simulate a game situation in a controlled manner. The athlete should concentrate on proper form as well as accelerating, decelerating and accelerating again with power.

Shuffle, Shuffle, Kick and Sprint

This ball drill is designed to simulate a  game situation in a controlled manner. The athlete should concentrate on proper form as well as accelerating, decelerating and accelerating again with power.

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