To understand how to increase speed on a football pitch, you must realise it's more than just sprinting in a straight line. True on-pitch speed is a dynamic mix of explosive acceleration, the agility to turn on a sixpence, and the engine to keep doing it for a full 90 minutes.
Why On-Pitch Speed Is a Game-Changer
In football, pace separates good players from great ones. It is the attribute that can turn a half-chance into a goal or a defensive scramble into a calm clearance. But what does "speed" actually mean in a match? It’s not about your 100m time; it’s about how quickly you can use your pace when it matters most.
Think about a winger receiving the ball. Their ability to go from a standing start to full tilt, beating their marker in the first few yards, is what creates space for a cross. That’s not top speed; that's explosive acceleration. It's a specific skill, and it’s often the difference between an attack that builds and one that breaks down.
The Different Faces of Football Speed
To get faster on the pitch, you have to train all the different types of speed. The very best players have all three of these in their locker:
- Acceleration: This is all about your first few steps. How quickly can you get up to speed? It’s a defender’s explosive movement to intercept a pass or a striker’s burst to latch onto a through ball.
- Top-End Speed: This is your flat-out sprint. It’s vital for breakaways or for a full-back tracking back to snuff out a counter-attack. Think of it as the 40-yard dash down the line to keep the play alive.
- Speed Endurance: This might be the most overlooked part of the puzzle. It’s your ability to make those repeated, high-intensity sprints throughout the game without your performance dropping off.
The real test isn't just getting fast—it's staying fast. A player who is a blur in the 10th minute but gassed by the 70th has a massive hole in their game. Real match fitness is being just as dangerous in the last minute as you are in the first.
A Smarter Approach to Getting Faster
Just running sprint after sprint won't cut it. If you want to see real, lasting improvement, you need a plan that combines proper technique, strength work, and smart recovery. This guide is all about training with purpose, focusing on drills that build functional football speed, not just track speed.
This means building power in your legs in the gym, perfecting your running form on the pitch, and giving your body the right fuel and rest to adapt and get stronger. Even your choice of footwear plays a huge part; the right boots can genuinely make a difference. For some great options built for explosive movement, you can check out the latest football boots at soccerwares.com. We’ll show you how to pull all these pieces together to become a quicker, more effective player.
Priming Your Body for Explosive Speed
Before you even think of hitting top speed in a match or drill, you have to get your body ready for that explosive work. A proper warm-up isn't just a suggestion; it’s your first line of defence against injury and the switch that turns on your performance. It's a habit that separates the pros from the amateurs.
We have all seen it: the lazy jog followed by a few static stretches against the goalpost. That is old-school thinking and it won’t cut it. For genuine speed, your warm-up must be dynamic. This means actively moving your body through the same ranges of motion you'll use on the pitch, essentially waking up your muscles and firing up your central nervous system. This sends a flood of blood to key muscle groups, making them more elastic and ready for action.
The Foundations of a Dynamic Warm-Up
A solid dynamic warm-up for speed is all about activating the muscles that generate power—your glutes, hamstrings, hip flexors, and core. Every movement needs to be controlled and deliberate, getting your body ready for the sharp, powerful contractions needed for sprinting.
Think of it as a dress rehearsal for your muscles. You're gradually raising your heart rate and muscle temperature, making sure you’re fully prepped for the intense demands of speed training. If you’re serious about learning how to increase speed without getting sidelined, this is a non-negotiable step.
A good football-specific dynamic warm-up should take about 10-15 minutes. Here are a few essentials you should build into your routine before every single session:
- Leg Swings (Forward and Sideways): Doing 10-12 swings for each leg, both forward and sideways, is brilliant for opening up the hips and dynamically stretching the hamstrings and adductors.
- High Knees and Butt Kicks: These drills are essentially exaggerated running motions. High knees fire up your hip flexors and quads, while butt kicks get the hamstrings activated. Aim for about 20 metres of each.
- Walking Lunges with a Torso Twist: This is a fantastic compound movement. It gets the glutes, quads, and hamstrings working while also mobilising your upper back, which is crucial for efficient running mechanics.
Building a professional warm-up habit is not just a pre-drill formality. It's a foundational practice that sets the stage for every single training session. Skipping it is like trying to start a race in third gear—you simply won't generate the explosive power needed from the start.
This whole process primes your neuromuscular pathways. In simple terms, it's sending a message to your brain and muscles, telling them to get ready for fast, forceful movements. By making this routine an automatic part of your preparation, you are consistently laying the groundwork for real speed gains and drastically reducing the risk of those annoying pulls and strains that can set you back for weeks.
On-Pitch Drills to Build Blistering Pace
Now that you’re warmed up and ready to go, it’s time to turn that potential into genuine, match-winning pace. This is where we move from theory to action, focusing on drills that build functional football speed—not just how fast you can run in a straight line.
We’re aiming to improve two things: your explosive first step and your ability to maintain that speed when you break away. Learning how to increase speed for football is all about mastering the different phases of a sprint. Those first few steps are everything. They decide whether you beat the defender or get left chasing shadows.
Mastering Your Acceleration
Acceleration is your superpower. It’s about generating raw power from a standstill or a slow jog to create that crucial yard of space. The drills below are designed to teach your body to get into an aggressive forward lean and drive through the ground.
Here are a couple of excellent choices for building that initial burst:
- Falling Starts: Stand with your feet together and lean forward until you start to fall. The moment you feel yourself losing balance, explode into a 10-20 metre sprint. Drive your knees high and pump your arms hard. This drill is brilliant because it forces you to generate power from an off-balance position, just as you would reacting to a loose ball in a match.
- Resisted Sprints: You'll need a resistance band for this one, with a teammate or a post as an anchor. Sprint out for about 10 metres while your partner holds you back with steady resistance. This forces your muscles to fire harder. Immediately after, drop the band and perform an unresisted sprint over the same distance. You’ll feel incredibly light and fast, training your body to recruit muscle fibres more quickly.
The secret to these drills is simple: quality over quantity. Every single repetition needs to be at 100% intensity. Take a full recovery between each one. You're training your nervous system to be explosive, and it needs time to reset to perform at its peak.
Honing Your Top-End Speed
Once you're off the mark, the next challenge is hitting your maximum velocity and, more importantly, holding it. Top-end speed drills get you comfortable running at your absolute limit. They fine-tune your running mechanics and make you more efficient, so you can cover ground faster on a breakaway or when tracking back to make a last-ditch tackle.
Give these drills a go to work on your top speed:
- Flying 30s: Set up three cones. The first two should be 20-30 metres apart, with the third another 30 metres down the line. Use the first zone to build up your speed smoothly. As you pass the second cone, hit the accelerator and go flat-out for the final 30 metres. This teaches your body to shift into top gear when you’re already moving at pace.
- In-and-Out Sprints: Place a line of cones about 10 metres apart. Sprint flat-out for the first 10 metres, then 'float' or cruise at about 80% effort for the next 10, before exploding back into a full sprint for the final 10. This is fantastic for developing your ability to change pace, a skill that leaves defenders for dead. Using soccer training poles instead of just cones can make drills like this even more dynamic and game-like.
To get the most out of these drills, you'll need the right gear. A good set of cones and some quality resistance bands are non-negotiable. You can find durable training equipment perfect for speed work in our online shop.
Sample Weekly Speed Drill Schedule
A solid plan is key. You can't just do sprints every day and expect to get faster—you'll burn out. Here’s a sample schedule that balances acceleration work, top-speed training, and recovery to give you the best results.
| Day | Focus | Key Drills | Sets & Reps |
|---|---|---|---|
| Day 1 | Acceleration & Power | Falling Starts, Resisted Sprints | 2-3 sets of 4-6 reps each |
| Day 2 | Rest or Active | Light jog, stretching, foam roll | N/A |
| Day 3 | Top-End Speed | Flying 30s, In-and-Out Sprints | 2-3 sets of 3-5 reps each |
| Day 4 | Rest or Active | Light jog, stretching, foam roll | N/A |
| Day 5 | Match Day / Game | - | - |
| Day 6 | Active Recovery | Light skills work, mobility | N/A |
| Day 7 | Rest | Complete rest | N/A |
Remember to always perform a full warm-up before these sessions and listen to your body. If you feel any sharp pains, stop immediately. Consistency with a smart plan like this is what truly builds blistering pace.
Building a Powerful Foundation in the Gym
Game-changing speed isn't just built on the pitch—it's forged in the gym. While your work on the grass refines running mechanics and agility, the gym is where you build the raw engine that powers every explosive movement. It’s here you develop the force needed to push off the ground with more venom, which translates directly to a quicker first step and a higher top speed.
However, the goal isn't to become a bodybuilder. Football strength is functional; it’s all about power and explosiveness, not just muscle size. We do this by focusing on compound exercises—big, multi-joint movements that recruit several muscle groups at once, closely mimicking the dynamic actions you perform in a match.
Compound Lifts for Explosive Power
Compound exercises are the absolute bedrock of any serious strength programme for footballers. They build a powerful posterior chain—your glutes, hamstrings, and lower back—which is the main power source for sprinting. Always prioritise perfect form over heavy weight; it’s the only way to maximise gains and stay off the treatment table.
Here are the non-negotiable lifts for any player who is serious about getting faster:
- Squats: The undisputed king of lower-body exercises. Squats build all-around leg strength, hitting your quads, glutes, and hamstrings. Make sure you're going through a full range of motion to build strength that's actually useful on the pitch.
- Deadlifts: Simply unmatched for developing that posterior chain strength and core stability. A strong deadlift translates directly into how much force you can generate from a standing start, sharpening up your acceleration off the mark.
- Lunges: These single-leg movements are brilliant for ironing out any muscle imbalances between your legs. They also massively improve your stability and coordination, which is crucial for changing direction at speed without losing your footing.
The real secret here is intent. You're not just lifting the weight; you're moving it quickly and with control. Think about exploding up from the bottom of a squat or lunge. You are training your muscles to contract forcefully and rapidly—that’s the very definition of power.
Unlocking Your Fast-Twitch Fibres with Plyometrics
Once you've built a solid base of strength, it's time to introduce plyometrics. These are explosive jumping exercises designed to improve your reactive strength by training your fast-twitch muscle fibres. These are the fibres responsible for those rapid, powerful movements like sprinting and jumping.
Plyometrics teach your muscles to produce maximum force in minimum time. This is how you develop that sudden, explosive burst that leaves defenders for dead. For players who need a structured way to get started, our guide on soccer exercises for beginners offers a fantastic starting point for building foundational fitness.
It's best to slot these drills in after your warm-up but before your main strength work, while your central nervous system is still fresh and ready to fire.
- Box Jumps: Jumping onto a stable box forces you to generate serious vertical power. The key is landing softly and quietly, absorbing the impact to protect your joints. Aim for 3-4 sets of 5 reps.
- Broad Jumps: This exercise is all about horizontal power, which has a direct carryover to your sprinting stride. From a standing position, explode forward as far as you can and stick the landing. The focus is on maximum distance with every single jump.
Your gym sessions need to complement your on-pitch training, not compete with it. A good rule of thumb is to schedule two strength sessions per week during the off-season, then dial it back to one maintenance session during the competitive season to avoid burnout and fatigue.
The Hidden Engines of Speed: Nutrition and Recovery
All the intense drills and heavy lifting in the world will count for nothing if you ignore the crucial work you do off the pitch. Many players train like beasts but fall flat because they neglect the two things that truly cement speed gains—smart nutrition and dedicated recovery.
Think of your body as a high-performance engine. Your training is the accelerator, but it’s the fuel and maintenance that keep it running at its peak. Every sprint and jump breaks your muscles down; it's during recovery that they repair, rebuild, and come back stronger and faster.
Ignoring this is one of the quickest routes to injury, burnout, and a frustrating performance plateau. Learning how to increase speed is as much about what you do in the kitchen as it is about what you do on the training ground.
Fuelling for Explosive Performance
Nutrition for a footballer doesn't need to be a complex science. The golden rule? Eat for what you’re about to do. Before a tough speed session, your body needs accessible energy, which means one thing: carbohydrates.
- Carbohydrates for Fuel: We’re talking about simple, effective fuel like oats, wholewheat bread, or a banana. These top up the glycogen stores your muscles will burn through during those high-intensity sprints.
- Protein for Repair: After training, the mission changes to muscle repair. A meal or shake packed with lean protein—like chicken, fish, or whey—is non-negotiable. It's what your body uses to rebuild the muscle fibres you've just punished.
And don't forget hydration. It's so easily overlooked, but even a small drop in hydration can seriously dent your power output and even your decision-making on the ball. Sip water consistently throughout the day, not just when you feel thirsty.
You can’t out-train a bad diet. It’s that simple. What you eat directly influences your energy, your recovery, and ultimately, how fast you can run. Simple, whole foods are your best allies in building a faster, more resilient body.
Mastering the Art of Recovery
Recovery isn’t just about sitting on the sofa. It's an active process, and it starts the moment your training session ends. A proper cool-down, with a light jog and some static stretching, is your first step. It helps gradually lower your heart rate and starts flushing out the metabolic waste from your muscles.
Things like foam rolling can also be a game-changer for easing muscle soreness and keeping you flexible. But your most powerful recovery tool is free: sleep.
It's during deep sleep that your body releases growth hormone, which is vital for muscle repair and adaptation. Aiming for 7-9 hours of quality sleep per night is non-negotiable if you're serious about getting faster.
Your Top Speed Training Questions Answered
Let's tackle some of the common questions that always pop up when players decide to get serious about their speed. Getting these answers straight is a big part of training smart and avoiding the usual pitfalls.
Knowing the 'why' behind the 'what' gives you the confidence to stick with the plan, especially when you're pushing through those tough drills.
How Long Does It Take to Get Faster?
This is the big one. Everyone wants to know when they'll see results. While you might feel sharper and notice improvements in your running form almost right away, real, measurable gains in your top speed usually take about 4-6 weeks of consistent work.
Your acceleration—that explosive first step or two—often improves a bit quicker than your absolute top-end speed. But the key thing to remember is consistency. You cannot just do the drills for a week and expect miracles. Sticking to the plan is what creates real, lasting change on the pitch.
Can I Do Speed Training Every Day?
In a word: no. Players make this mistake all the time, and it’s a fast track to burnout, fatigue, and injury. High-intensity speed work absolutely hammers your muscles and central nervous system.
Rushing the process is the fastest way to get slower. Your body doesn't get faster during the training session; it adapts and rebuilds while you rest. No rest means no progress.
You should be aiming for 2-3 dedicated speed sessions per week, maximum. Make sure you have at least 48 hours between them. That recovery window is non-negotiable—it's when the magic actually happens.
What Are the Best Football Boots for a Fast Player?
Your boots can definitely make a difference. If your game is built around pace, you want boots that are as lightweight as possible. You're looking for that minimalist, barely-there feel that doesn't sacrifice support or traction.
A snug, locked-in fit is absolutely crucial. Any movement inside the boot is just wasted energy during those explosive take-offs. Also, pay close attention to the stud pattern—you need something designed for aggressive grip on firm ground, helping you dig in and accelerate with maximum force.
At SoccerWares, we know that every bit of kit plays a part in your performance. That’s why we’ve put together a curated selection of training gear and apparel designed to back you up on your journey to becoming a faster, more dominant player. Check out our collection and find what you need to unlock your full potential at https://soccerwares.com.