Soccer sprinting skills drill

Help develop your young players' forwards and backwards sprint skills with this basic fitness football (soccer) drill. It's a useful warm-up drill and can be used for indoor soccer training sessions, too.

fitness sprinting basic soccer drills

Sprinting forwards and backwards soccer drill

  • Place three cones in a straight line with 5 yards to 10 yards between each cone.

  • Players should sprint forwards from cone one to two.

  • Then run backwards from cone two to one.

  • Finally, sprint forwards from one to three.

  • Look for how your players keep a lower centre of gravity when changing direction. They must bend their knees to keep balance.

  • Repeat sprinting drill five times. Rest for 60 seconds between repetitions.
Click here to subscribe to Soccer Coach Weekly and get more fitness tips and drills for young football players.

Click here for another basic soccer (football) drill to work on your players' sprint speeds.

Soccer coaching tips


Improve your soccer training skills. Sign up for a FREE weekly email, full of simple proven tips, advice and drills.

"I look forward to every issue because it is concise and filled with great information. In times like this, with very busy schedules, it is invaluable. I highly recommend it."
Victor Gascon, Coach, USA







Please note that Better Soccer Coaching takes your privacy very seriously. We will never rent or sell your email address to any third party.






Get our FREE weekly coaching tips email






Receive GREAT coaching tips to help you become
a better soccer coach, straight to your inbox!

Please note that Better
Soccer Coaching
takes your privacy very seriously. We will never rent or sell your email address to any third party

Find out more

Recommended:





Proud Corporate Member of the National Soccer Coaches Association of America