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Speed, Power, and Agility

Every soccer athlete wants to improve their first step acceleration and their change of direction. This section provides you with the speed and agility drills and exercises you need to explode to the ball with more acceleration and to outperform your opponents with more efficiency.


One Leg At A Time

If you're trying to get stronger legs as a soccer player, do it one leg at a time. Chris Phillips, ATC, CSCS, owner of Compete Sports Performance and Rehab in Lake Forest, CA  and 90strong writer, utilizes many single leg exercises to challenge his athletes and develop their leg strength.

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.

A Medicine Ball Exercise That Builds Goalkeeper Strength, Power, and Speed

Goalkeepers need to be able to attack the ball to be successful. They need to be able to take a few quick steps towards the ball and then elevate into the air to make a save. To obtain these qualities, the goalkeepers need to improve strength, quickness and power away from the field. 

Include the RFESS in your soccer fitness

One of the best ways to generate single leg strength is to perform the rear foot elevated split squat (RFESS). It's one we use all the time and is championed by many of the most recognized strength coaches in the industry. 

Power Clean

Perform this lift to increase the amount of power you generate on the soccer field.  

Box Footwork Drills to Increase Foot Speed

This series is designed to improve speed, coordination, and agility. By going through these exercises, the amount of time that your foot spends in contact with the ground will decrease and your speed will increase. Besides using this series for performance enhancement, it may also be used for knee and ankle strengthening when coming back from injury.

The Best Tool For Speed And Acceleration

I believe sled training to be the most important factor in developing speed & acceleration. That is because it is a combination of both running drills and weight room exercises. As I've said in my previous articles during speed month, your ability to generate explosive acceleration in your sprints relies on your ability to generate force from the ground. But what is important is the specific manner in which you do it. 

Parachute Sprints to Improve Speed

Adding resistance to your sprint work has been shown to increase acceleration. In theory, training the muscles to work at a higher rate will improve speed when the restistance is removed. There are many ways to add resistance to your sprints. The most common resistance devices are the parachute, sled, bungee cord and weight vest. In this article, we have used the parachute to add resistance.

Improve Soccer Strength With A Reverse Lunge To Knee Drive

Improved leg strength has been shown to increase speed on the field. This exercise is used to improve strength and stability of the ground based or closed chain leg and the hip flexors of the non-ground based or open chain leg.

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.