How to Increase Speed

What is the best way to increase your speed with and without the ball?

 

There are numerous ways you can do this, but below is one of the best soccer drills we found to increase your speed with and without the ball. The most important thing to remember when training is, “the way you train, is the way you play.” Do you know how to increase speed? If not, we can teach you how with this simple drill below.

 

How did we come up with this drill?

 

Through experience and combining different drills we have learned from previous coaches, we created this drill.  A different coach may already be using this soccer drill or something similar at training, but this is a drill we have been using for many years.

 

Short sprints vs. Long Distance Running

 

Short sprints not only increase speed but they also increase strength and endurance at the same time.  If you are also looking to get fit, or stay fit, your best bet is to do this drill.  It will give you quicker results compared to running long distance at a slower pace.

 

Here is our extremely effective speed drill you can use with kids as young as 4!

 

Turbo Drill

Equipment Needed:

1. 5 cones

• You do not need cones, you can use anything as place marks…NO EXCUSES!

2.  Stopwatch (recommended)

• This will help you keep track of how quickly you do this drill
• Also helps for you to keep track of when you started and in a few weeks how fast you’ve become

3. Soccer ball

• We recommend using the ball so you can measure your speed with and without the ball when doing this drill

4.   Be sure to space the cones out like the image above, leaving enough space using the correct measurements for             best practice.

Ready to Start?

 

Now that you have your setup and equipment ready, you should warm-up before going all out. Here are some helpful tips on warming up properly – Warm-Up Exercises

 

Let’s Start!

 

Step 1

No Ball

1. Start off at the yellow cone and run as fast as you can to the center cone

• You can choose to go either Right or Left, in this example we chose to go right

1. Make sure you go around the center cone

• When turning make sure you focus on the first 3 steps to use the “TURBO” button inside you and explode to the next cone

    Tip: Use little steps when turning that help you accelerate and change direction.

Have a friend time your start and finish or you can wear watch to start/stop your drill as well

 

With Ball

1. Start next to the yellow cone and explode to the center cone

• Make sure you dribble with the outside of the foot and touch the ball each time you take a step to maximize the touches and ball control

2.   First time doing this drill, try using both feet throughout the drill

• If you are dribbling with the Left foot, use the inside of the Left to go around the cone and proceed to the next cone
• If you choose to use the Right foot, use the outside of the Right foot to proceed to the next cone

 

Step 2

No Ball

1. Accelerate to cone 2 and use little steps again to go around and explode as fast as you can towards the furthest cone (3)
2. Don’t forget to use little steps to work on change of direction getting away from defenders when you have the ball and to catch up to attackers if you lose the ball on defense
3. Sprint across pumping your arms as fast as you can and your feet will follow

 

With Ball

1. Using your Left foot dribbling the ball close using the outside of your foot with little touches to increase speed

• If you are using the Right foot to dribble you will cut around the cone using the outside of the Right foot taking little touches to cut as fast as possible

2.   Be sure to get as many touches as possible (Messi like dribbling) keeping the ball as close to your foot as you can.

 

Step 3

No Ball

1. Going full speed towards cone 3 your body must get ready to cut and do a 180 around the cone changing direction once again
2. One of the main focal points in this turbo drill with or without the ball is taking little steps when changing direction
3. Once you go around cone 3, you will head back to cone 1 (center)
4. Explode by pumping arms and digging into the ground

• Try to wear your cleats to dig into the grass/turf for better traction

 

With Ball

1. Keeping the ball close to your Left foot, use the inside of your foot to cut around the cone and head to the center cone
2. Using your Right foot be sure to use the outside of the foot and a turbo burst of speed to the center cone (1)
3. Whatever foot you’re dribbling with, don’t forget you can always use different parts of your feet to turn

 

Example: Ole Soccer likes to incorporate Futsal type dribbles (sole/bottom of foot) to turn or dribble

 

Step 4

No Ball

1. When sprinting to the center cone from cone 3, be sure to take longer strides
2. Turn and go around the right side of the cone to accelerate directly to cone 4
3. Don’t forget to focus on the first 3 steps when going around the center cone (1) to cone 4 then take long strides once again for explosion
4. Once you get to cone 4, you will once again go around it, doing a 180 with short steps while pumping your arms and sprinting as fast as you can back to the start cone (yellow)
5. On the final sprint back to the start cone be sure to go as fast as you can and drive your legs using powerful strides to go past the cone

• DO NOT STOP BEFORE THE YELLOW CONE!!
• Remember you must pass the yellow cone then you can stop your watch to see your time

 

With Ball

1. Using the Left foot, go around the center cone using the outside of the Left foot and changing speed to cone 4
2. If using your Right foot to dribble, use the inside portion of the foot when you get to the center cone and go around changing speed to cone 4
3. Be sure to use a change of speed from slowing down dribbling around using either inside of Right foot or outside of Left foot
4. Once you go around cone 4 you will explode as fast as you can touching the ball with either the outside of Right or Left foot
5. This last sprint from cone 4 to the start cone (yellow) should be the fastest because it is all out with no turns involved

 

Ole Soccer Tips:

• Do this drill 3x with both feet
• 3x with Right foot ONLY
• 3x with Left foot ONLY
• 3x with no ball

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Time yourself each time you complete the drill and write down your times.
If you do this each week you will be sure to see results in a matter of a few weeks.

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Please share your thoughts on this drill and what drills you use to improve speed. We would love to hear from you and connect.  Thank you for reading and hope you go out there and improve today!