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