Baller AIHow to get faster for soccer
To get faster for soccer, train acceleration over 5 to 20 metres twice a week with full rest between reps (A-skips, wall drives, 10 metre starts, bounds), add lower-body strength work such as squats and lunges, and sleep 8 or more hours. Most soccer sprints are short, so first-step speed matters more than top speed.
Players who look fast are usually just quick over the first three steps. That is trainable, and it improves faster than most people expect.
The speed session
Keep it short and sharp. Tired reps teach your body to be slow.
- A-skips: 3 x 20m
- Wall drives: 3 x 10 each leg
- 10m starts: 6 reps, full rest
- Bounds: 3 x 8 each leg
Strength
Twice a week add squats, split squats, lunges and glute bridges. Stronger legs push harder into the ground.
Recovery
Speed work needs fresh legs. Do it at the start of a session and never the day after a hard match.
Common questions
Can you get faster at soccer?
Yes. Acceleration responds well to training within a few weeks if you sprint short distances at full effort with full rest and add basic leg strength.
Get this built into your week
Baller AI turns drills like these into a training plan around your position and the days you can actually train.