How To Get Faster in Soccer (Complete Guide)

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In this post, we are going to talk about how to get faster in soccer.

In this new guide, you’ll learn step by step guide to achieving this, including:

The speed/exposivity trap you should know about
Fundamental Soccer Ladder Drills
Sprint Drills – Tricky Aspect Of The Game
Acceleration Drills
Soccer Agility
Joint Extension
Stride Length Training
Ball Drills
Gym Drills
Plyometric Training Sessions
Rest Period Is Extremely Important
Create A Balance Between Technique And Speed – Work On Individual Skills

So if you want to get the most out of Ahrefs, this guide is for you.

Let’s jump right in.

Before We Start..

Before we start, you must make a difference between sprint speed, reaction speed, and movement frequency.

Wondering what they are?

Keep reading, we will explain it further below.

For now, let’s just remember one thing:

The most important parameters to get faster at soccer are the first two (sprint speed and reaction speed). Movement frequency is critical for central defenders, especially against very fast attackers.

What that in mind, let’s go to step 1.

Step 1 – Pay Attention To The Speed/Explosivity Trap!

Soccer strength and conditioning is a tricky profession. A fast player doesn’t have to be explosive.

Let me elaborate.

Reaction speed and running speed are two different things. If you don’t react well, there are tons of drills that might help you boost your reaction time. Your quickness doesn’t demand much on genetics – only 48-52% (Kukolj, 2006), so there is endless space for improvement.

On the other side, you can improve your running style, step length, technique, etc., but your sprint speed is 95% to 97% dependent on your ancestry (Kukolj, 2006). I will be brief – if your mom or Dad were slow, you’ll hardly become the fastest wing of the league.

One kind piece of advice – when you tend to become faster in soccer, focus on the first step, explosiveness, quickness, reaction time… even the fattest person in the world can be a goalkeeper. No, I am not joking!

The first step plays a vital role in soccer, as a player with top-notch reaction time will be two yards away from his opponent as soon as he makes a move. The opposing player can sprint and neutralize the threat after 20 yards, but there are way more options with the opponent on your back.

Step 2 – Fundamental Soccer Ladder Drills

Let me guess the question – what does the soccer ladder has to do with speed? Well, basic ladder drills cover 80% of the movement. You must master them.

This is especially important for attackers and wings, you can’t just push the ball forward and sprint in modern soccer. Every single central defender in the professional league knows to anticipate your moves, so you must have at least basic feinting skills and good speed.

You wanna know how to get faster at soccer? Please watch the video below and master these drills, then we can talk about extra improvements!

Step 3 – Sprint Drills – Tricky Aspect Of The Game

First of all, let’s get this straight. Have you ever watched a 100-meter sprint race? Have you ever seen the race chart? The maximum speed happens between 30^th and 60^th meters, not sooner or later!

So please, measure 60 meters (55 or 65 is fine too, but sixty is scientifically the most valuable solution). Now sprint as hard as you can, then walk slowly towards the start line (rest at least 45 seconds between the sprints). You can repeat this routine 10-12 times (Stojiljkovic et al, 2005).

Please focus on the following aspects to get faster at soccer:

Keep your head relaxed and don’t move it to the sides.
Relax your arms and let them work naturally.
Try making longer instead of short strides.
Do not sprint repetitively without a rest period (this is non-negotiable)!

Step 4 – Acceleration Drills

The acceleration is critical in soccer as it gives you a critical advantage over the opposing player.

Start by jogging for 5-7 meters, then accelerate for the next 6-8 meters. Decelerate for the next few steps, then sprint again. You can repeat this routine three to six times, and please rest for at least one minute between the sets.

There is a trick behind acceleration training – your ATP-CP units must fully recover, otherwise, the training makes no sense. The proper rest period is EXTREMELY IMPORTANT to maximize your results and get faster at soccer.

Step 5 – Soccer Agility

Agility refers to the ability to change direction in the shortest time. Soccer Speed and agility are related because attackers often move to the left or right to trick central defenders.

There are two rules for successful agility training sessions – the distance between the cones mustn’t be over 7 meters, plus you must rest at least 30-45 seconds between the drills (Stojiljkovic et al, 2005). Here are 2 videos explaining them in action.

Step 6 – Joint Extension

Yeah, this might be very hard, as soccer coaches constantly tell you to stick to short strides due to better ball control. They are right, but longer stride and better running technique boost your running speed.

Try to extend your hips, knees, and ankles. Make long, or even strides that stretch out, and think about that.

Step 7 – Stride Length Training

This video explains it well.

A very long stride rarely happens in soccer, but you’ll have greater chances of reaching the ball before your opponent.

Step 8 – Ball Drills

Unfortunately, you must not neglect ball control and dribble skills. But you’ll get faster at soccer when you work on agility and movement frequency, you should move your lower body as much as you can.

These pieces of advice should work:

Dribble after a short sprint.
Kick the ball slightly forward and run after it.
Combine direction change with dribbling and ball control drills.
One of the best drills is “lateral ball drop”. Your coach holds the ball at shoulder height, 5-7 meters away from you. When he drops the ball, you should reach it before it bounces off the ground for the second time.
Please combine ball drills with agility ideas (step 5).

Step 9 – Gym Drills

Wrong gym training sessions are going to slow you down, so I will elaborate on the two most important principles that will help you to get faster at soccer.

The first one, good power boosts speed, while too much strength slows you down. Here is how to work on your power (just an example, it works for any exercise).

Please measure your one-repetition maximum (RM), the chart below can help you.

max/reps	12	11	10	9	8	7	6	5	4	3	2
50	36	37	38	38	39	41	42	43	44	45	47
55	39	40	41	42	43	45	46	47	49	50	52
60	43	44	45	46	47	49	50	51	53	55	56
65	46	48	49	50	51	53	54	56	57	59	61
70	50	51	53	54	55	57	58	60	62	64	66
75	54	55	56	58	59	61	63	64	66	68	70
80	57	59	60	62	63	65	67	69	71	73	75
85	61	62	64	65	67	69	71	73	75	77	80
90	64	66	68	69	71	73	75	77	79	82	84
95	68	70	71	73	75	77	79	81	84	86	89
100	71	73	75	77	79	81	83	86	88	91	94
105	75	77	79	81	83	85	88	90	93	95	98
110	79	80	83	85	87	89	92	94	97	100	103
115	82	84	86	88	91	93	96	99	101	105	108
120	86	88	90	92	95	97	100	103	106	109	113
125	89	91	94	96	99	101	104	107	110	114	117
130	93	95	98	100	103	105	108	111	115	118	122
135	96	99	101	104	107	109	113	116	119	123	127
140	100	102	105	108	111	114	117	120	124	127	131
145	104	106	109	112	114	118	121	124	128	132	136
150	107	110	113	115	118	122	125	129	132	136	141
155	111	113	116	119	122	126	129	133	137	141	145
160	114	117	120	123	126	130	133	137	141	145	150
165	118	121	124	127	130	134	138	141	146	150	155
170	121	124	128	131	134	138	142	146	150	155	159
175	125	128	131	135	138	142	146	150	154	159	164
180	129	132	135	138	142	146	150	154	159	164	169
185	132	135	139	142	146	150	154	159	163	168	173
190	136	139	143	146	150	154	158	163	168	173	178
195	139	143	146	150	154	158	163	167	172	177	183
200	143	146	150	154	158	162	167	171	176	182	188
205	146	150	154	158	162	166	171	176	181	186	192
210	150	154	158	162	166	170	175	180	185	191	197
215	154	157	161	165	170	174	179	184	190	195	202
220	157	161	165	169	174	178	183	189	194	200	206
225	161	165	169	173	178	182	188	193	199	205	211
230	164	168	173	177	182	186	192	197	203	209	216
235	168	172	176	181	186	191	196	201	207	214	220
240	171	176	180	185	189	195	200	206	212	218	225
245	175	179	184	188	193	199	204	210	216	223	230
250	179	183	188	192	197	203	208	214	221	227	234
255	182	187	191	196	201	207	213	219	225	232	239
260	186	190	195	200	205	211	217	223	229	236	244
265	189	194	199	204	209	215	221	227	234	241	248
270	193	198	203	208	213	219	225	231	238	245	253
275	196	201	206	212	217	223	229	236	243	250	258
280	200	205	210	215	221	227	233	240	247	255	263
285	204	209	214	219	225	231	238	244	251	259	267
290	207	212	218	223	229	235	242	249	256	264	272
295	211	216	221	227	233	239	246	253	260	268	277
300	214	220	225	231	237	243	250	257	265	273	281
305	218	223	229	235	241	247	254	261	269	277	286
310	221	227	233	238	245	251	258	266	274	282	291
315	225	230	236	242	249	255	263	270	278	286	295
320	229	234	240	246	253	259	267	274	282	291	300
325	232	238	244	250	257	264	271	279	287	295	305
330	236	241	248	254	261	268	275	283	291	300	309
335	239	245	251	258	264	272	279	287	296	305	314
340	243	249	255	262	268	276	283	291	300	309	319
345	246	252	259	265	272	280	288	296	304	314	323
350	250	256	263	269	276	284	292	300	309	318	328
355	254	260	266	273	280	288	296	304	313	323	333
360	257	263	270	277	284	292	300	309	318	327	338
365	261	267	274	281	288	296	304	313	322	332	342
370	264	271	278	285	292	300	308	317	326	336	347
375	268	274	281	288	296	304	313	321	331	341	352
380	271	278	285	292	300	308	317	326	335	345	356
385	275	282	289	296	304	312	321	330	340	350	361
390	279	285	293	300	308	316	325	334	344	355	366
395	282	289	296	304	312	320	329	339	349	359	370
400	286	293	300	308	316	324	333	343	353	364	375

Source

Perform 4 sets of 6 repetitions (sixth rep is a failure, set your weight at 80-83% of your 1 RM value), and rest 120 seconds between the sets. This is outstanding training for power (Stojiljkovic et al, 2005), it will boost your speed after few months.

The second one, you’ll need reaction speed too. You can boost this aspect of the game by setting the weight to 30-50% of your one-repetition maximum (if you squat with 100 kilograms once, load 30-50 kilograms on your back).

Perform 20 quick, explosive repetitions; then rest one minute between the sets. You can perform 6-8 sets, then change the exercise.

Combine those two kinds of drills and you’ll get faster at soccer in less than 3 months. Please don’t stick to 8-12 or less than 6 reps, as you’ll get slower. This is non-negotiable.

Step 10 – Plyometric Training Sessions

Better reaction time is crucial for soccer speed, especially within the first few moments, and plyometric is very important for building this aspect of the game.

Plyometric drills are related to a muscle stretch that is immediately followed by the contraction of the same muscle. Somebody call it “jump training”, but it is wrong. Only specific kinds of jumps are “plyometric training sessions”.

There are few rules here, please follow them:

Explode. If you do “drop jump” and wait for 0.5 seconds or more to make another jump, that’s not plyometric.
We need the fastest move, you must react in the split of a second.
Ground contact time is reduced to a minimum, this is non-negotiable.
Rest properly or you’ll hurt your knees.

Look at this video, it is pretty much helpful.

Step 11 – Rest Period Is Extremely Important

How to get faster at soccer when your muscles are tired? Well, let me answer the question – you can only get slower! First, every coach who forces you to sprint all the time and tells you that you’re gonna be quicker knows nothing about strength and conditioning.

Your body, especially ATP and CP reserves are not endless, you’ll run out of them after 20-30 seconds. When you constantly “sprint” without rest, you work on anaerobic glycolysis. It is important for other aspects of the game, but it is NOT soccer speed!

Rest properly and you’ll progress, don’t listen to this piece of advice and there will be no improvements.

Step 12 – Create A Balance Between Technique And Speed – Work On Individual Skills

Every player is a unit for himself. For example, a good technician might have a hard time with very long strides, so try to find the perfect stride length that will not downgrade your ball control skills.

When you sprint without the ball, focus on running technique, and modify while controlling the ball. I know this is a bit hard, but look at Thierry Henry, he’s a good example of great ball control and top-notch running skills. Gareth Bale is also a great combination of those two.

Conclusion

Here you go with the 12 steps on becoming faster in soccer.

Now I want to turn it over to you.

Which of the techniques above would you try? Or do you think we left out any method?