How to Improve Your Sprint for Soccer

Some people believe you are either born a sprinter or you are not. But through hard training, you will be able to increase your soccer sprinting speed, which is an important aspect of the sport, because soccer requires you to react quickly to a lobbed ball or to find open space for a ground pass. Train for speed at the beginning of your workout so you are fresh for the intense drills.

Things You'll Need

  • Speed ladder
  • Leg press
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Instructions

    • 1

      Warm up by going for a light jog for approximately 10 minutes. Stretch your muscles by raising each knee to your chest for 10 seconds on each side. Hold onto each foot and pull it back to your buttocks, holding it there for 10 seconds on each side. Spread your legs straight apart and lean to each side for 10 seconds to feel the stretch in your groin.

    • 2

      Use a speed ladder, which requires you to step accurately between each step with your knees raised high in the air. Step between each line and then stop outside of the ladder with your outside foot. Step back in with your outside foot and then step out with the foot on the other side. Move up one line and repeat until you reach the end.

    • 3

      Use a leg press to increase the strength of your legs. Push the leg press up until your knees are nearly locked. Release slowly and repeat seven times. Complete three sets and then move on to the next exercise.

    • 4

      Sprint back and forth for about 20 yards. Each time you reach the end of the 20 yards, touch the ground and return to the other 20-yard mark. Continue until you run out of energy.

    • 5

      Run the length of the field while kicking the palms of your hands with your heels. Return by raising your knees high in the air as you run. Jog back to the starting point to recover some energy and then continue the drills.