Basic football speed drill with jumps

This basic football drill is designed to coach sprint speed skills, as well as improve players’ acceleration and footwork. If you haven’t got a speed ladder, you can improvise using sticks, or strips of coloured material laid out like a ladder.

Set up soccer speed drill

  • Set up an area around 20 metres x 15 metres.
  • You need four hurdles, two speed ladders and eight cones.
  • Set them up as in the diagram.

basic soccer speed drill for sprinting and footwork

Run the speed drill

  • Tell your front two players to stand by the side of the hurdles.
  • Both players have to jump with their feet together, sideways over the first hurdle, then forwards over the next hurdle.
  • The technique for jumping is very important – feet together, use the balls of the feet to jump and land, and use the arms for balance.

Sprint after the jumps

  • Players then sprint to the cones at the end of the square. The first push after jumping over the hurdles is important to launch your players into a sprint.
  • Tell your players to jog around to the speed ladders.
  • The next two players should be ready to go. They go as soon as the first two players have reached the cones at the far end.
  • The first set of players then go forwards or sideways through the speed ladders. The technique for this is quick footwork, using the balls of the feet, tell your players they must try not to touch the ladders. Again they should use their arms for balance.
  • Players jog back to the cones and to the back of the line.
  • Each player should do the drill around 5-6 times.
  • Tell your players you want to see good technique and 100 per cent effort throughout the sprint and jump drill.

You can use this speed drill for indoor training or a soccer warm up drill.

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Click here for another speed training soccer (football) drill.