Unlock Your Soccer Speed: 5 Running Man Drills That Transform Your Game in Weeks
You know, I was watching a college basketball game the other day where NUNS' Nigerian 18-year-old big completely dominated the paint, outscoring UST 44-20 while grabbing a massive 67-51 advantage on the boards. That kind of explosive power and court coverage got me thinking about how we soccer players can develop that same commanding presence through specific speed drills. I've been coaching youth soccer for about eight years now, and if there's one thing I've learned, it's that raw speed alone won't transform your game - it's how you apply it that matters. Today I want to share five running man drills that genuinely work, the same kind that helped me go from being constantly subbed out to playing full 90-minute matches without losing my edge.
Let me start with what I call the "Acceleration Gate Drill" because this one completely changed how I approach breaking away from defenders. You'll need about 20 yards of space for this. Set up five cones at 5-yard intervals - I use bright orange ones because they're easier to spot in my peripheral vision. The key here isn't just running fast between cones, but exploding from a complete stop at each marker. Start at the first cone, sprint to the second, come to a full stop within three feet, then immediately burst toward the next cone. What most players get wrong is they don't actually stop completely - they just slow down. Trust me, that half-second of complete stillness before exploding again is what builds game-changing acceleration. I typically have my players do three sets of this drill with 90 seconds rest between sets. Your muscles need that recovery time to build proper explosive memory.
Now here's a drill I absolutely love for developing what I call "game speed" - the Reactive Shuttle Run. You'll need a partner for this one, preferably someone who can challenge you. Mark out a 15-yard square with cones at each corner. Your partner stands in the center with two colored cones - one in each hand. As you sprint between corners, they randomly hold up either color, and you have to immediately change direction toward the corresponding side cone. This isn't about straight-line speed at all - it's about training your brain and body to react while maintaining control. I remember first trying this drill back in college and constantly stumbling because I was so focused on speed that I forgot about control. The magic happens when you stop thinking and just react. Do this for 45-second intervals with 2-minute breaks - that's roughly the intensity ratio you experience during actual match play.
The third drill focuses on something most players neglect - deceleration. I call it the "Controlled Stop and Go" because learning to stop quickly is just as important as learning to start fast. Mark a 25-yard distance. Sprint the first 20 yards at about 80% intensity, then spend the final 5 yards coming to a complete controlled stop. The trick is maintaining perfect form while slowing down - knees bent, center of gravity low, arms helping with balance. I've found that doing this drill barefoot on grass (if the surface is safe) really helps develop better foot awareness. Do eight repetitions of this with full recovery between each - I'm talking 2-3 minutes of rest because quality matters more than quantity here.
My fourth favorite is the "Zig-Zag Weave" which directly translates to those moments when you're dribbling through traffic. Set up six cones in a straight line about 2 yards apart. The objective isn't just to run between them, but to maintain maximum speed while cutting at sharp 45-degree angles. What I've discovered through trial and error is that most players take too wide of turns - they're essentially running extra distance. The secret is planting your outside foot firmly and pushing off strongly while keeping your hips oriented toward your ultimate direction. I typically time my players and have them compete against their own best times rather than each other - it creates better personal growth. Do five sets of this with 60-second breaks, focusing on cleaner turns each time.
The final drill is what I call "Endurance Sprints" - and yes, I know endurance might not sound as exciting as acceleration, but hear me out. Mark out 100 yards. Sprint the first 30 yards at 90% intensity, jog the next 40 yards, then sprint the final 30 yards at 100% intensity. This mimics those critical moments late in games when you need to make that final run despite being exhausted. I personally struggled with this until I started counting my strides - I found that taking slightly shorter, quicker steps during the final sprint helped me maintain better form. Do four repetitions of this with 3-minute walking breaks between each. The long rest might seem excessive, but it ensures each sprint maintains high quality.
Now, going back to that NUNS basketball game I mentioned earlier - that 18-year-old didn't dominate the paint by accident. His 44-20 scoring advantage and 67-51 rebounding edge came from specific physical training that gave him explosive power and sustained presence where it mattered most. That's exactly what these five running man drills aim to develop for soccer players. I've seen players who consistently practice these drills show noticeable improvement in their game speed within 3-4 weeks, sometimes even less if they're really dedicated. The key is consistency - doing these drills 3 times weekly with at least one day of rest between sessions. Remember, transformation doesn't happen overnight, but with these focused exercises, you're not just running - you're building the specific kind of speed that actually translates to game situations. Unlock your soccer speed isn't just a catchy phrase - it's what happens when you train with purpose using drills that mimic real game demands.
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