Kicking Up Velocity: 6 Soccer Drills to Amp Up Running Speed

October 13, 2023
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How to Run Faster in Soccer with 6 Soccer Training Drills

When it comes to dominating the soccer field, speed is a game-changer. Whether you’re a forward aiming to outpace defenders or a midfielder looking to cover more ground, improving your running speed is a vital aspect of the game. Soccer drills designed to boost your running speed can be the key to gaining that competitive edge. 

If you’re looking to amp up your running speed and take your soccer game to the next level, incorporating targeted training drills into your routine is crucial. Stick around as we dive into 6 drills that will help you kick up your velocity on the field, especially when combined with the power of ArisPro.

Why Running Training for Soccer

Soccer is a fast-paced sport where every second counts. The ability to accelerate quickly, maintain top speed, and change direction swiftly are all critical skills for success on the field. When you can outpace your opponents, you not only increase your scoring opportunities but also become an invaluable asset to your team’s defense.

Whether you’re dribbling downfield, making a crucial interception, or sprinting toward the ball, speed plays a pivotal role in every aspect of the game. As such, incorporating running training into your soccer routine is essential for optimizing your performance.

Drills to Run Faster in Soccer

Interval Training

Nothing hones speed and endurance quite like interval training. This training technique involves alternating between high-intensity bursts of running and short recovery periods. By pushing your limits during the intense intervals and allowing brief periods of rest, you can effectively improve your running speed. 

Interval training helps your body adapt to short bursts of intense effort, which is often required during soccer matches when you need to chase down an opponent or make a break for the goal. Here are two interval training drills to kick up your velocity on the field:

1. Sprint-Backpedal Drill:

  • Set up two cones approximately 30 yards apart.
  • Start by sprinting as fast as you can from cone A to cone B.
  • Immediately switch directions and backpedal from cone B to cone A.
  • Repeat this exercise for multiple sets with short rest periods in between.

2. Pyramid Sprints:

  • Mark a starting line and place cones at 10, 20, 30, 40, and 50 yards away from the starting line.
  • Begin by sprinting to the 10-yard cone and then sprint back to the starting line.
  • Progressively increase the distance and repeat the sprints for each cone, reaching the 50-yard cone before decreasing the distance back down.

Shuttle Runs

Acceleration, deceleration, and quick change of direction are vital for soccer players. Shuttle runs can help improve these skills and increase your running speed on the field. Incorporate the following shuttle run drills into your training routine:

1. Lateral Shuttle Run:

  • Set up five cones in a straight line, approximately 5 yards apart.
  • Start at the center cone, facing sideways.
  • Shuffle quickly to the left, touching the cone with your hand.
  • Shuffle to the right, touching the cone.
  • Continue this lateral movement, touching each cone until you reach the end.
  • Repeat the drill in the opposite direction.

2. T-Drill:

  • Set up three cones in the shape of a capital T.
  • Start at the base of the T, facing the top cone.
  • Sprint forward to touch the top cone, then sprint laterally to touch the cone on your left.
  • Change direction and sprint laterally to touch the cone on your right.
  • Finish by sprinting backward to the starting position.
  • Repeat the drill, alternating the starting direction.


The explosiveness and raw power required in soccer can be improved through dedicated sprint training. Sprints work on pure speed and power, which can be a game-changer when you need to outrun your opponents. Incorporate sprints into your soccer training regimen with these drills:

1. 40-Yard Dash:

  • Set up a starting line and a finish line 40 yards apart.
  • Explode off the starting line and sprint with maximum effort toward the finish line.
  • Record your time and aim to beat your personal best with each attempt.
  • Repeat the drill for multiple sets, allowing sufficient rest between each sprint.

2. Progressive Sprints:

  • Choose a distance for your sprints, such as 100 yards.
  • Start at a comfortable pace and gradually increase your speed throughout the sprint.
  • Push yourself to sprint all-out for the last 10-20% of the distance.
  • Walk or jog back to the starting point to recover before repeating the sprint. 

Hill Sprints

Incorporating hill sprints into your training routine is an excellent way to build strength and explosiveness, making them an excellent choice for soccer players looking to dominate the pitch. They add an extra challenge to your training, as they force you to work against gravity. This not only builds strength but also enhances your speed and power.

Find a steep hill in your training area and try these drills:

1. Uphill Sprints:

  • Start at the bottom of the hill, facing uphill.
  • Sprint up the hill as fast as you can, maintaining good form.
  • Focus on driving your knees and pumping your arms to generate power.
  • Walk or jog back down the hill to recover and repeat the sprint for several sets.

2. Hill Repeats:

  • Choose a specific distance up the hill, such as 30 or 50 yards.
  • Sprint up the hill, aiming for maximum effort.
  • Walk or jog back down to the starting point to recover.
  • Repeat the hill sprint for multiple sets, gradually increasing the number of repetitions over time.

2 More Leg Exercises to Help You Run Faster and Farther

In addition to running-specific drills, it’s essential to include lower body exercises in your training routine. Strong legs are crucial for generating power and maintaining speed on the soccer field. Here are two effective leg exercises that can help you run faster and farther:

1. Squats:

  • Stand with your feet shoulder-width apart, toes pointing slightly outward.
  • Bend at the knees and hips, lowering your body into a squat position as if sitting back into a chair.
  • Maintain a straight back and keep your weight on your heels.
  • Push through your heels, engaging your glutes and quads, to return to the starting position.
  • Repeat for multiple sets and gradually increase the weight as you become stronger.

2. Lunges:

  • Start by standing tall with your feet hip-width apart.
  • Step forward with your right foot, lowering your body until your right knee is bent at a 90-degree angle.
  • Push through your right heel to bring yourself back to the starting position.
  • Repeat the lunge on the left side, alternating legs for each repetition.
  • Perform multiple sets, increasing the difficulty by adding weights or increasing the range of motion.

Increase Your Speed and Agility with ArisPro

To take your speed and agility training to the next level, consider incorporating the use of the ArisPro into your routine. ArisPro’s cutting-edge technology provides intelligent feedback, allowing you to track and analyze your performance during drills and workouts to improve your form, avoid injury, and maximize gains with precision drills and execution-velocity metrics. With some of the most advanced training features in the market, ArisPro can help you reach your full potential as an athlete. 

By integrating soccer training drills, leg exercises, and utilizing ArisPro, you are well on your way to improving your running speed and dominating the soccer field. So lace up your cleats, embrace the challenge, and kick up the velocity in your game!