Speed in Football
Speed is the turbo that makes the difference between a good player and a top athlete! In football, speed decides the game – whether sprinting towards the goal or fending off an attack. But speed is more than just running speed. It encompasses lightning-fast acceleration, changes of direction, and incredible agility that allows you to take your opponents out of the game in the blink of an eye. 36 km/h – that's the top speed a Bundesliga player can reach! And you? Are you ready to push the limits of your speed?
Do you want to take your speed to a new level and gain the upper hand in every duel? Now is the time to give it your all! Schedule your free initial consultation and become the fastest player on the court that no one can stop!
match statistics for footballers
✓ Fast actions: Players who can react quickly have a decisive advantage in game situations, be it sprinting on the offensive or moving backwards on the defensive.
✓ Effective transitions: Speed allows a team to use quick transitions, whether on a counterattack or when winning the ball, to catch the opponent off guard.
✓ Overcoming opponents: Especially for offensive players, speed is invaluable for overrunning opponents or being successful in 1-on-1 situations.
Training methods to improve different types of speed
sprints at maximum speed
The ability to maintain maximum speed over long distances is needed in sprint duels, especially for wingers.
✓ Goal: Improve maximum speed over longer distances.
✓ Example: 6x 40m maximum sprints, with 4 minutes rest between repetitions (formula for rest time for maximum sprints: 1 minute rest per 10m sprint distance).
initial training
This describes the ability to accelerate explosively in the first few meters, which is especially crucial over short distances, for example to be faster than the opponent after a pass.
✓ Goal: Increase explosiveness in the first few meters.
✓ Example: 8x 10-15m sprints from different positions (e.g. standing, lying down, kneeling). 90 seconds break after each sprint.
agility training
The ability to change direction quickly is crucial to winning in tight spaces.
✓ Goal: Improve direction changes and quick turns.
✓ Example: 6x 20m slalom runs through cones or poles with 2 minutes break.
Explosive power through plyometrics
This strengthens the leg muscles and improves explosiveness during sprints and jumps.
✓ Goal: Increase jumping power and explosive strength.
✓ Example: 3x 8 squat jumps or box jumps onto a 50cm high box, with 3 minutes rest between sets.
reaction and perception training
Quick reactions to unforeseen game situations (e.g. a bouncing ball) are essential in modern football.
✓ Goal: Improve reaction speed in game situations.
✓ Example: Players sprint in different directions on signal or react to a teammate suddenly changing direction. 5x per round, with a 1 minute break.
Example training plan for speed in football
Week 1-2: Focus on maximum speed
✓ Monday: 6x 40m maximum sprints, 3 minutes rest
✓ Wednesday: 8x 10m explosive starts from different positions, 90 seconds break
✓ Friday: 3x 6 slalom runs through cones, 2 minutes break
Week 3-4: Focus on acceleration and agility
✓ Monday: 8x 10-20m starting training from a standing position, 2 minutes break
✓ Wednesday: 3x 8 squat jumps with 2 minutes break
✓ Friday: 6x 20m slalom runs, followed by 10m sprint, 2 minutes break
This plan can be adapted depending on your level of play and individual goals to optimally increase speed.
Exercises for passing with ball reception and ball control
The exercises are mostly arranged according to difficulty to allow for a gradual increase in demands.
In addition, many of these exercises can easily be performed with more players by forming additional groups.
As a coach, there are of course no limits to what you can do – you can vary, combine or adapt the exercises to suit the needs of your players and training goals.
1. Simple ball reception
✓ Goal: Control the ball after a flat pass.
✓ Setup: Two players face each other in a 10x10 meter field.
✓ Number of players: 2 players
✓ Procedure: Player A plays a flat pass to player B. Player B stops the ball with the inside of his foot and passes it back with the other foot after two contacts.
✓ Coaching tips:
Secure your ankle to stop the ball precisely.
Tilt your upper body slightly forward to maintain balance.
✓ Variations:
Limit ball contacts to a maximum of one.
Play the pass harder to increase the difficulty.
2. Ball reception with change of direction
✓ Goal: To control the ball and change direction at the same time.
✓ Setup: Two players, 10x10 meter field.
✓ Number of players: 2 players
✓ Procedure: Player A passes the ball to Player B, who receives the ball with the inside of his foot and takes it in a new direction. Player B then makes a 90° turn to the left or right and returns the ball.
✓ Coaching tips:
Use the first contact to steer the ball in the new direction.
Look up in front of the reception to scan the room.
✓ Variations:
Add cones as opponents to simulate more pressure.
Reduce the time for changing direction to a maximum of two seconds.
3. Receiving the ball with the chest
✓ Goal: Safely control high balls.
✓ Setup: One player passes, the other stands ready to receive the ball. Playing area: 10x10 meters.
✓ Number of players: 2 players
✓ Procedure: Player A throws the ball up, Player B receives it with his chest and brings it to the ground in a controlled manner before returning it.
✓ Coaching tips:
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Arch your chest slightly upwards to cushion the ball.
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Lower your body quickly after contact to maintain control.
✓ Variations:
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Throw the ball from different heights.
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Add a bounce before receiving the ball.
4. Ball carrying while running
✓ Goal: Control the ball at full speed.
✓ Setup: 20x10 meter field, one player passes, the other runs in.
✓ Number of players: 2 players
✓ Procedure: Player B runs at high speed towards a passed ball, takes it with the first contact in the direction of travel and passes it on after two contacts.
✓ Coaching tips:
Timing is crucial – the ball should arrive at the perfect moment.
Use the outside of your foot or the inside of your foot to control the ball precisely.
✓ Variations:
Add a defender to put pressure from behind.
Reduce the size of the playing field to simulate tight spaces.
4. Ball carrying while running
✓ Goal: Control the ball at full speed.
✓ Setup: 20x10 meter field, one player passes, the other runs in.
✓ Number of players: 2 players
✓ Procedure: Player B runs at high speed towards a passed ball, takes it with the first contact in the direction of travel and passes it on after two contacts.
✓ Coaching tips:
Timing is crucial – the ball should arrive at the perfect moment.
Use the outside of your foot or the inside of your foot to control the ball precisely.
✓ Variations:
Add a defender to put pressure from behind.
Reduce the size of the playing field to simulate tight spaces.
