What are Speed Workouts for Football?


Speed workouts for football are essential in developing the quickness and agility needed on the field. These exercises focus on enhancing a player’s ability to accelerate, change direction swiftly, and maintain high speeds. They play a crucial role in a football player’s overall performance, contributing significantly to their success in the game.

Incorporating speed workouts into a football training regimen is a game-changer for athletes at all levels. Through targeted drills and exercises, players can significantly improve their speed, agility, and reaction times. These workouts are not just about running faster; they’re about moving smarter and more efficiently in the dynamic environment of football.

Below we will find you the best workout drills to increase your speed, stamina, agility, and explosivety.

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Speed workouts for football are training exercises focused on improving a player’s acceleration, top-end speed, and agility. These workouts are tailored to mimic the quick bursts of speed and rapid directional changes that are common in football. They typically include sprint workouts for soccer, plyometric exercises, and drills that challenge a player’s speed and reaction time.

Importance of Speed Workouts in Football

Speed workouts are crucial in football as they enhance a player’s ability to perform explosive movements, crucial in both offense and defense. Improved speed can lead to better performance in plays, higher agility in avoiding tackles, and more effective defensive maneuvers. Regular speed training also contributes to overall fitness and injury prevention.

How to Train for Speed? Youth Football Drills for Speed and Agility:

Speed training involves a combination of sprinting drills, strength training, and plyometric exercises.

Whether you are in college or at the academy, it’s important to focus on proper form, explosive power, and gradual progression. Incorporating resistance training and focusing on the lower body muscles also play a significant role in developing speed.

Considerations for an Effective Speed Training Session:

When engaging in sprint workouts, it’s crucial to thoroughly warm up to avoid injuries. Concentrate on sustaining correct form throughout each exercise. Varying your exercise routine is also important to challenge different muscle groups and avoid overtraining.

Last but most importantly, keep it going. As boring as it sounds, consistency is the key. Without it, nothing can improve your speed.

Sprint Workouts For Football To Run Faster:

Here are some sprint, agility and change of direction drills football:


Drill: Leap forward from one foot to the other, covering as much distance as possible with each bound.

Sets/Reps: 3-4 sets of 10 bounds per leg.

Wall Drives – Alternatings:

Drill: Lean against a wall at a 45-degree angle and drive your knees up alternately, mimicking a sprinting motion.

Sets/Reps: 3 sets of 30 seconds.

Build-Up Sprints:

Drill: Start jogging and gradually boost your speed until you achieve a full sprint.

Sets/Reps: 4-6 sets of 50-100 yards.

Cone Shuffle Sprint:

Equipment: Cones

Drill: Set up cones in a line. Shuffle sideways between them, then sprint forward.

Sets/Reps: 3 sets of 5-10 cone lengths.


Equipment: Cone

Drill: Run circles around a cone as fast as possible, maintaining balance and control.

Sets/Reps: 3 sets of 5 circles in each direction.

Fast Feet:

Instructions: Jog on the spot rapidly, raising your feet just a few inches above the ground.

Sets/Reps: 3 sets of 20-30 seconds.

Lean, Fall, and Sprint:

Instructions: Lean forward from a standing position until you’re about to lose balance, then break into a sprint.

Sets/Reps: 3-4 sets of 20-30 yards.

Forward Sled Pull:

Instructions: Attach a sled to your waist and sprint forward, dragging the sled.

Sets/Reps: 4-6 sets of 20-40 yards.

Drop Cossack Squat:

Instructions: From a standing position, drop into a lateral squat (Cossack squat), then explode back up to the starting position.

Sets/Reps: 3 sets of 10 reps on each side.

Left-To-Right Jumps:

Instructions: Position your feet shoulder-width apart, leap to the left landing on your left foot, then jump to the right, landing on your right foot.

Sets/Reps: 3 sets of 10 jumps on each side.

Single-Leg Hops:

Instructions: Hop forward on one leg, maintaining balance and control for leg workouts.

Sets/Reps: 3 sets of 10 hops per leg.

Single-Leg Band Jumps:

Instructions: Attach a resistance band to a fixed point and your waist. Perform single-leg jumps forward against the resistance of the band.

Sets/Reps: 3 sets of 10 jumps per leg.

Single-Leg Swiss Ball Squats:

Instructions: Place one foot on a Swiss ball behind you, and perform a single-leg squat with the other leg.

Sets/Reps: 3 sets of 10 reps per leg.

Sprint-Backpedal Repeats:

Instructions: Sprint forward a set distance, then immediately backpedal to the starting point.

Sets/Reps: 4-6 sets of 20-50 yards.


Instructions: Start in a high-knee run, gradually bringing your knees lower until you transition into a full sprint.

Sets/Reps: 3 sets of 20-30 seconds.

Speed Ladder Change-Of-Direction:

Equipment: Speed ladder

Drill: Use various footwork patterns (e.g., two feet in each box, lateral shuffles) to move through the ladder, focusing on quick feet and agility.

Sets/Reps: 3 sets with different patterns.

Hill Sprints:

Instructions: Sprint up a hill as fast as possible, then walk back down for recovery.

Sets/Reps: 5-10 sprints.

Create a Weekly Planning for Sprinting Workouts

A balanced weekly plan could include sprint workouts 2-3 times per week, ensuring adequate rest and recovery days. Include a range of exercises to test various facets of speed and agility. Always start with a warm-up and end with a cool-down.

Speed Drills for Kids:

For parents, incorporating speed training for their kids can be a fun and engaging way to develop their athleticism and agility. Speed agility training should be designed to be enjoyable and age-appropriate, helping them build a solid foundation for future athletic endeavours.


Which exercises boost speed in football?

To enhance your speed for football, focus on exercises like sprints, agility drills, plyometrics, and strength training for your lower body.

How can I achieve a faster 100m sprint?

To run 100 meters quickly, combine regular sprint training with strength exercises for your legs, and practice good running form.

Is it okay to do speed workouts daily?

Yes, it is safe to do speed workouts every day. However, overdoing anything can result in something. Therefore, it is highly recommended that you maintain good hygiene and have plenty of rest between working out.

What are effective ways to increase my running endurance?

To boost your running stamina, mix long-distance runs with interval training and ensure you have a balanced diet and adequate rest.

How to get faster as a football player?

To get faster as a football player, focus on speed drills, sprint training, and agility exercises while maintaining proper form and consistency in your workouts.

How to become more agile in football?

To become more agile in football, focus on agility drills, change of direction drills, and plyometric exercises to enhance your speed and agility on the field.


Making use of these speed workouts for football into your training routine can significantly boost your on-field performance. Regular practice of these drills will enhance your speed, agility, and overall athletic ability, giving you an edge in the game.

Consistency and dedication are vital when it comes to speed workouts for football. As you follow a structured plan and focus on proper technique, you can achieve noticeable improvements in your speed and agility.

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