Speed and Agility Drills

Warm up:
Slowly jog for 5-10 minutes to get your muscles warmed up and your cardiovascular system going.

Sprint:
Sprint as fast as you can for about 20 seconds. That simulates a sprint if you need to chase an opponent player or a fast rush towards the goal.

Walk:
Walk easily for about a minute. This is to simulate a break of the game like when for example the ball goes outside and you just need to walk to your position.

Jog:
Jog at an easy pace for 2-3 minutes. With that you simulate changing your position on the field when you’re not actually involved in a battle.

Repeat:
Repeat the last three steps several times until you reach the imaginary half time or 45 minutes. But don’t do it exactly the same over and over again. As in a soccer match the amount of sprinting, walking and jogging can be very different so try to mix things up.

Cool down:
As you should do after any intense workout, also after the soccer run cool down by jogging at an easy pace for 5-10 minutes.