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Soccer Workouts - Speed & Agility
Key Speed & Agility Drills for Soccer 1. Ladder Drills (Foot Speed + Coordination)
Use an agility ladder or chalk line:
- High Knees (1 foot per square) – Quick, light contacts
- In & Outs – Step both feet in, both feet out laterally
- Icky Shuffle – In-in-out pattern, moving down the ladder
Tip: Keep your chest up and arms moving in sync with your legs.2. Cone Drills (Change of Direction)
Set up 4–6 cones spaced 3–5 yards apart:
- 5-10-5 Shuttle Run
Sprint 5 yards right, 10 yards left, then 5 yards right again. - Zigzag Sprints
Sprint diagonally cone-to-cone while lowering your center of gravity at each cut. - T-Drill
Sprint forward, side-shuffle left/right, backpedal to start. Repeat in both directions.
- Wall Drives
Lean into a wall at a 45° angle, drive knees quickly—3 sets of 10 seconds - Falling Starts
Lean forward until you naturally fall, then sprint 10–15 yards - Sled/Resistance Band Sprints (if available)
Focus on explosive starts and powerful leg drive.
- Box Jumps – Jump onto a sturdy surface, land soft
- Skater Bounds – Leap laterally side to side with balance
- Single-Leg Hops – Build ankle stiffness and acceleration strength
