Dribble Sprint Intervals
Speed & Acceleration
Legend
- player
- ball
- 10-yard cones
- sprint route
How it works
Alternate between jogging and sprinting with the ball to develop ball control at high speed.
What you need
- cones
- soccer ball
Your focus
Soccer speed is not constant , it involves transitions between slower movement and explosive acceleration. Training with the ball at varying speeds teaches players to maintain control at top speed while also developing the acceleration capacity needed in match situations.
Mark a 40-yard course. Place cones at 10, 20, 30, and 40 yards.
Player jogs 0-10 yards with ball.
Sprints at maximum speed 10-20 yards.
Jogs 20-30 yards.
Sprints at maximum 30-40 yards.
Rest 45 seconds. Repeat 8 times; maintain ball control throughout.
Goal
It's working when the ball stays out in front of you during the sprint section, not trapping it under your feet, but pushing it into space and running onto it.
Helpful cues
- Ball slightly ahead of you when sprinting, don't let it get too close
- Transition from jog to sprint quickly, no gradual build
- Keep the ball with touches on your second and third steps of the sprint
Adjust the challenge
Make it easier
Strip it back
Walk instead of jog in the easy sections.
UpLVL it
Add the next challenge
Sprint both alternating sections; jog only on last 5 yards.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.