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.

3. Sprint Mechanics & Acceleration

• 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.

4. Plyometrics (Explosiveness)

• 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