Getting faster in soccer is mostly about acceleration over the first few steps and quick changes of direction, rather than top speed over long distances. The most effective approach combines short, maximal sprints with full recovery, plyometrics for power, agility drills that include reacting to cues, strength training for the legs and hips, and speed work with the ball. Do speed training when you are fresh, keep jump volumes low and quality high, and allow around 48 hours between intense sessions. Over several weeks, most players can noticeably improve their first steps, acceleration and ability to change direction.
Health note: This article is general information, not medical advice. Sprinting and plyometrics place high loads on muscles and tendons. Check with a doctor or qualified professional before starting a new program, especially if you have an injury, and always warm up properly.
Speed and power training methods
| Method | Example | Benefit |
|---|---|---|
| Acceleration sprints | 6 to 8 x 10 to 20 meters, full recovery | Faster first steps |
| Flying sprints | 4 to 6 x 20 meters after a build-up | Higher top speed |
| Plyometrics | Box jumps, bounds, lateral hops, 3 x 6 to 8 | Power and elastic strength |
| Agility | Cone weaves, 5-10-5 shuttle, reactive drills | Quicker changes of direction |
| Strength | Squats, split squats, Nordic curls | More force and injury resilience |
| Speed with the ball | Sprint dribbles with big touches into space | Game-specific speed |
What speed means in soccer
Soccer players rarely sprint in straight lines for long. Most sprints in matches are short, often under 20 meters, and many involve curves, turns or reacting to the ball and opponents. That means acceleration, deceleration and agility are usually more important than maximum speed. Being quick over the first few meters helps you get to loose balls, lose markers and close down opponents. Decision-making speed also matters: players who read the game well often seem faster because they start moving earlier.
Acceleration training
Acceleration sprints over 10 to 20 meters are the foundation of soccer speed training. Start from different positions, such as standing, facing sideways, from a jog or even lying down, to mimic match situations. Sprint at maximum effort and take full recovery between reps, usually one to two minutes, so every sprint is high quality. Focus on driving forward with a strong forward lean, powerful arm action and quick, forceful steps. Six to eight sprints are enough for one session; doing too many when tired trains you to run slowly.
Top speed
Although less common in matches, reaching high speed matters for long breakaways and recovery runs. Flying sprints, where you build up over 20 to 30 meters and then sprint at maximum speed for 10 to 20 meters, train top-end speed. Stay tall, relaxed and upright, with quick leg action and relaxed shoulders. Take full recovery between efforts.
Plyometrics
Plyometric exercises train muscles and tendons to produce force quickly, improving power for acceleration and jumping. Useful exercises include box jumps, broad jumps, bounding, skipping for height, lateral hops and single-leg hops. Start with low volumes, around 40 to 60 total foot contacts per session for beginners, and progress gradually. Land softly, with knees aligned over the toes and hips back, to reduce stress on the knees. Plyometrics work best when you already have a basic level of strength.
Agility and change of direction
Agility combines quick footwork, body control and the ability to react. Cone drills, such as zigzag weaves and the 5-10-5 shuttle, build change-of-direction mechanics. Focus on lowering your center of gravity before turning, planting your outside foot and pushing off powerfully. Reactive drills, where you respond to a coach’s signal, a partner’s movement or the ball, are especially valuable because they mirror real matches, where you must read and react rather than follow a set pattern.
Deceleration and body control
Stopping quickly is as important as starting quickly. Players who can decelerate under control can change direction sharply, stay balanced when receiving the ball and react to opponents without losing their footing. Poor deceleration technique also places high stress on the knees and is linked to injury risk. Practice sprinting five to ten meters and stopping within two or three steps, lowering your hips, shortening your stride and keeping your chest over your knees. Progress to stopping and immediately sprinting in a new direction. Building eccentric strength through exercises such as Nordic curls, slow lowering squats and lunges helps muscles absorb the forces involved.
Game intelligence and speed
Physical speed is only part of the picture. Scanning the field, anticipating passes and reading opponents’ body language allow players to start moving earlier. A player who reacts half a second sooner can beat a physically faster opponent to the ball. Watching match footage and practicing in small-sided games help develop this mental speed alongside physical training.
Strength training for speed
Stronger legs and hips produce more force against the ground, which translates into faster acceleration. Squats, split squats, Romanian deadlifts, step-ups and hip thrusts build the muscles used in sprinting. Nordic hamstring curls help protect the hamstrings, which are under high stress during sprints. Two strength sessions a week, alongside speed and soccer training, is a practical target for many players. Young players should learn technique under qualified supervision before adding load.
Speed with the ball
Match speed often involves the ball. Practice sprint dribbles, pushing the ball several meters ahead with bigger touches when you have space, and closer touches when opponents are near. Combine sprints with finishing, such as racing onto a through ball and shooting, or with receiving passes on the run. Small-sided games with large spaces and counterattacking drills also develop speed in realistic situations.
Running technique
Good sprint mechanics help you use your strength efficiently. During acceleration, lean forward from the ankles, drive your knees and arms powerfully and push the ground behind you. As you reach higher speeds, become more upright, keep your shoulders relaxed and land with your feet under your hips. Arm action should be strong and front to back, not across your body. Drills such as A-skips, high knees and wall drives can improve technique when practiced regularly.
A sample weekly speed plan
- Day 1: Warm-up, 6 to 8 acceleration sprints, 3 sets of plyometrics.
- Day 2: Soccer training or rest.
- Day 3: Strength session with squats, split squats and Nordic curls.
- Day 4: Agility and reactive drills, plus speed with the ball.
- Day 5: Rest or light training.
- Day 6: Match or small-sided games.
- Day 7: Rest.
Adjust the plan to your team schedule, keeping intense speed work away from the day before a match.
Recovery and consistency
Speed improves when the body is fresh and recovered. Get enough sleep, eat enough to fuel training and include rest days. Consistency over weeks and months matters more than any single session. Track progress with simple tests such as a 10-meter or 20-meter sprint, timed with a stopwatch or app, every few weeks.
Common mistakes
- Doing speed work when tired, which trains slow running.
- Too many sprints with too little recovery.
- High-volume plyometrics without a strength base.
- Skipping warm-ups, increasing hamstring injury risk.
- Ignoring agility in favor of straight-line sprints only.
- Neglecting speed with the ball.
Frequently asked questions
How can I get faster for soccer?
Combine short sprints, plyometrics, agility drills and strength training, with good recovery.
How long does it take to get faster?
Many players see improvements in acceleration within six to eight weeks of consistent training.
Should I do speed training before or after soccer practice?
Before, or early in the session, when you are fresh.
