When it comes to football (or soccer), speed and agility are vital skills for any player. However, the type of speed and agility required can vary greatly depending on the player’s position on the pitch.
In this guide, we will provide speed drills and conditioning based on different positions, such as defenders, midfielders, wings, and strikers.
For young players or parents trying to figure out where to best focus, it’s important to first identify the child’s strengths. Be sure to use our Football Player Position Recommender Tool to find the most suitable role for your young footballer.
Why Speed and Agility Matter for Different Football Positions
The demands of football are extremely job specific. Wings require explosive sprinting ability to beat defenders, while lateral agility is required to react quickly to attacks from centre-backs.
Knowing how to train for the right type of speed and agility can make a huge difference in performance. For a deeper understanding of these roles, check out our Football Positions Explained: A Complete Beginner’s Guide.
Speed Drills and Stance Specific Agility
Speed and Agility Drills for Defenders
Defendants responsible for protecting their target, and require quick reactions, lateral speed, and the ability to change direction quickly. Defensive players need to be able to sprint in short bursts when recovering their position or chasing attackers.
Key Drills:
- Shuttle runs: Improves lateral speed and helps defenders change direction quickly.
- Backpedal sprints: Essential for practicing quick retreats and maintaining awareness of the game.
- Cone Drills: Great for lateral agility and sharp movements during one-on-one situations. Defenders are often in tight spaces, and need quick feet to intercept or block an attacker’s path.
Combining these drills with defensive techniques can maximize effectiveness. Be sure to check out our 13 Soccer Positional Drills to Improve Skills by Role to improve other aspects of your game.
Speed and Agility Drills for Midfielders
Midfielders play a central role, often switching between defense and attack in a split second. Their agility must be multi-directional, and they must switch quickly between different areas of the field.
Key Drills:
- Zig-Zag Cone Drills: Focuses on multi-directional movement and agility, which is essential for dynamic midfield play.
- 5-10-5 Shuttle Drilling: This drill helps simulate the quick transitions between defensive and offensive positions.
- Sprint-to-Jog-to-Sprint patterns: These drills help midfielders replicate in-game movement patterns, where they often jog and suddenly burst into a sprint.
For young midfielders looking to improve their overall game, we recommend incorporating these drills alongside tactical training. Refer to our article on How to Improve Youth Soccer Tactics: Coaching Consistent Play for more insights.
Speed and Agility Drills for Wings
The wingers are some of the fastest players on the pitch. His pace and agility must be sharp enough to beat defenders and create goal scoring opportunities.
These drills focus on developing explosive speed and a quick change of direction, which is vital for effective wing play.
Key Drills:
- Sprint-and-Cut Drills: It helps to practice sharp turning wings and cutting inside to shoot or cross.
- Diagonal Runs with a Ball: Train the winger to move at speed while maintaining ball control.
- Ladder Drills: Improves footwork and agility, allowing the wings to evade defenders effectively.
Since ball control is also essential for wings, consider reading our 9 Essential Drills for Young Footballers to Develop Ball Control to combine speed with technical skills.
Speed Drills and Agility for Hitters
Strikers need explosive acceleration and sprinting ability to get past defenders and take advantage of goal scoring opportunities.
Training for speed and agility can help strikers become more efficient at getting behind the defense and positioning themselves for scoring opportunities.
Key Drills:
- 30-Yard Sprints: Takes explosive sprinting power for a quick burst to get past the defensive line.
- Box-to-Box runs: Simulate in-game situations where a striker needs to pressure the opposition and then retreat quickly.
- Reaction Sprint Drills: Strikers are trained to react to loose balls and sudden changes in play, improving their quickness in the first phase.
For more position-specific tips, check out our article on the Top 10 Skills Every Youth Footballer Should Master Based on Their Position.
Key Factors to Consider in Speed and Fitness Training
When training for speed and agility, it is essential to consider factors such as the player’s body type, age, and developmental stage.
For example, taller players may require different fitness drills than shorter players. In addition, young players need drills that suit their level of coordination and strength.
If you’re not sure how body type plays into positional roles, explore the Best Football Positions for Different Body Types in Youth Football to find the best training approach for your player.
Frequently Asked Questions (FAQs)
Q: What is the best way to increase speed for football (soccer)?
A: The best way to improve speed is through a combination of sprint drills, resistance training, and plyometrics. Incorporating drills like 30-yard dashes, resistance bands, and ladders will help increase speed and power.
Additionally, proper warm-up measures, like the ones we outline in our Fun and Effective Kids Football Routines, are key to preventing injuries.
Q: How often should my child do speed and agility drills?
A: For youth players, speed and agility drills can be done two or three times a week. Be sure to balance this with rest and recovery to prevent burnout. Regular and consistent practice is key to improvement.
Q: Should I incorporate ball handling into speed drills for wings and strikers?
A: Absolutely! Ball handling drills such as running diagonally with the ball help players maintain control while moving at high speed. For wingers and strikers, speed is useless without the ability to manage the ball effectively under pressure.
Q: Can my child change jobs as he/she grows?
A: Yes, as children develop, their skills may be better suited to a different job. Learn more about this in our article on How to Transition Between Football Positions: Tips for Youth Players.
Key Street Shops
| Position | Area of Focus | Top Drilling |
|---|---|---|
| Defendants | Quick reactions, lateral speed | Shuttle runs |
| Middle of the field | Multidirectional exercise | 5-10-5 Shuttle Drilling |
| Wings | Sprinting, cutting inside | Sprint-and-Cut Drills |
| Strikers | Explosive acceleration | 30-Yard Sprints |
Training your speed and agility based on a football position is essential to becoming a well-rounded player.
Whether you’re a defender who needs quick lateral movements or a hitter working on explosiveness, focusing on these position-specific drills will help you be more effective on the field.
Be sure to revisit our Youth Football Player Position Recommender to determine the right position for you or your child, and check out the linked articles throughout this post for more tailored advice.
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