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In s11 you will find exercises that will help players to become faster and with better agility in the pitch.

Soccer fitness drills and practices related to develop all the components of speed:

The ability of a football player to cover short distances as soon as possible is perhaps one of the most important in modern football. Include the following exercise in your weekly microcycle and see immediate results.


Create 4 exercices like in image 1.

Split the team into 4 groups. Execute the exercices with the 10m sprint in circuit from the 1st to 2nd then to 3rd and finish with 4th. Execute 2 laps (8 repetitions).

Intensity: maximal effort

Duration:1-2 sets X 8 reps

Stop: 30'' in every sprint - 2' in every set.

  • Training effect in explosive start.
  • Training effect in covering fast short distances.
  • Training effect in agility and coordination.
1.Acceleration Training

You do not only show the ability of speed in its circular form (same repetitive motor skill pattern) but also in performing specific skills in the sport of football.

A simple and quick way for your players to perform explosive short sprints with the ball (particularly important football motor skill) but and without the ball, you see in the exercise below.


Create a square 15x15m.
Divide players into two equal groups and put them in the two corners. In one corner the players have balls while on the other not.The left player gives the ball to the right and sprints diagonally. The right (ball receiver) performs sprint driving the ball in the other corner of the square.
Return in a slow pace where players in the next sprint will change roles.

Exercise intensity: maximum effort

Exercise Duration: 1-2 sets x 6-8 repetitions

Stop: 30'' - 1' per rep - 3' per set

  • Training effect on the explosive start with and without ball.
  • Training effect on quick covering of short distances with and without ball.
  • Training effect on the first contact, the control of the ball with speed and explosive activity after a pass.
2.Training drill for speed with and without ball

Speed training is an integral part of a team's weekly microcycle.

The player during the game is required to change directions in the field, accelerate or deccelerate and use the body and its limps at such a speed and in such a way, having the proper balance and accuracy of the movements, to meet the needs of each phase.

Depending on the stimulus that you give to your players, inside the week, you can also adapt the following training section to their needs in order to improve their speed, agility and coordination skills.



The player execute a back pass and begins slalom movement, skipping over low obstacles, playing a wall pass and ending to the small post.

The return is at a slow pace where the players in the next sprint will change roles.


The player comes in front of the manequin and execute a header back, he turns and begins a movement over rings and slalom between the cones.

The return is at a slow pace where the players in the next sprint will change roles.

Exercise intensity: maximum effort

Exercise Duration: 1-2 sets x 4-6 reps

Exercise break: 2' per rep - 4' per set

  • Effect of training on fast coverage of long range distances.
  • Effect of training on maintaining body balance and changing directions at full speed.
  • Effect of training on coordination - technical abilities.
3.Specific Speed Training

The main requirement as to the player's physical abilities is the speed in the battle for discrimination. According to Grosser (1994) and based on cognitive procedures in sport, velocity is the ability of maximal strength, will and functionality of the neuromuscular system to achieve the highest possible reaction and motion speeds under certain conditions. This gives rise to six (6) forms of physical velocity occurrence which are:

  • Reaction speed
  • Speed ​​of activity
  • Speed frequency
  • Power
  • Resistance to power
  • Maximum speed resistance

In a football match, the stimuli that the athlete receives and are called to respond are visually (placement of other players, ball ...), acoustics (player voices, referee whistle, viewers ...), and kinesthetic (positioning of the player acting, ...).

High-level football players reduce response time by selecting the most important information each time, understanding the action of the other players and the route of the ball quickly. So the visuals are the stimuli they receive in most of them during a match.

Based on the above, the best way to improve is to overload this training stimulus with exercises I have created and performed in my teams.


Follow the exercises below to help your players react quickly to the visual stimulus by maximizing their potential.


Players are divided into couples where one gives the stimulus by tapping on points on the ground and the other follows.

Exercise duration: 4 reps x 5''

Stop: 30''


The players are divided into rows and the coach gives the stimulus pointing to the players a color. They must move with sprint in this direction.

Exercise duration: 4 reps x 5 meters

Stop: 30''


The research data of the reaction speed training and its training methods concern the Greek Super League U20, U17 and U15 team and will be published shortly by Mr. Papadakis and his colleagues.

4.Reaction Speed