Soccer sprint drill to help players achieve high speeds fast

Get your players practising soccer sprint drills using Ajax techniques where players accelerate from a low-level jog to a high-speed sprint.

What skills you are looking for in these drills

  • Players performing movements correctly prior to sprinting.

  • Body position is important. Players should make sure they lean from the ankles - bending at the waist is counter-productive.

  • Powerful and dynamic use of the arms, with elbows at 90 degrees.
What your players need to do in the drills
  • Arrange cones, as in the diagram.

  • Jog across the five-yard space, then accelerate through the 10 yard space.

  • Side-step to the right in the five-yard space, then accelerate through the 10 yard space.

  • Jog backwards in the five-yard space, then turn (right shoulder) and accelerate through the 10 yard space.

  • Jog in the five-yard space, then jump and upon landing accelerate through the 10 yard space.

  • Run backwards in the five-yard space, then turn (right shoulder) and accelerate through the 10 yard space.

  • Jog in the five-yard space, then quickly down and roll to the right, up and accelerate through the 10 yard space.

  • Jog in the five-yard space, then spin 360 degrees clockwise and accelerate through the 10 yard space.

  • Y Drill – as per Ajax sprints with a cut around the cone to the right and left (alternating).

  • Sprint to shoot – as per Ajax sprints changing direction onto a passed ball (control and finish).

    sprint training drills showing slow to fast sprints, cones and shooting

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