Fast Feet and Agility Drills
for All Soccer Players

Soccer players must have fast feet to respond to opposing players and moving targets (soccer ball or attacking player) They must have the ability to move the whole body with change of speed or direction in response to a stimulus.

Soccer agility is the ability to change the body's direction efficiently on the soccer field and this requires a combination of balance, coordination, speed, reflexes, and strength. This is usually achieved when the athlete is using his /her ATP-PC or Lactic Acid (Anaerobic) systems.

The key to achieving fast feet and improving soccer agility is to build a solid base of general movement patterns.

Once the technical aspect of the pattern has been mastered you now move into completing the movement at game speed.

It is absolutely vital that fast feet exercises and agility drills are completed at speed. This does well for long term development.

You must remember that you are building a solid foundation for your child or player.

Let's take a closer look at the elements involved in agility .

Balance: The ability to maintain the body's center of gravity over the base of support.

Coordination: using the correct muscles at correct time with the correct intensity.

Speed: Distance moved per unit of time (mp/h or km/h)

Reflexes: the ability of the body to respond to a stimulus without conscious thought.

Strength: Amount of force output.

Here are a couple of simple ladder and box drills to help improve fast feet and agility.

 

                                                                                                    

These ladder exercises for quick foot movement are basic in nature; however they get the feet moving.

First Ladder

1. The soccer player stands in front of the ladder with feet shoulder width apart.
2. The soccer player then places the left foot in then the right foot in.
3. Next the left foot is moved to the next space followed by the right foot. This pattern continues until the athlete reaches the end of the ladder.

Second Ladder

Same as first except you start with the right foot.

Be creative and take these drills and incorporate them into practice as part of a warm up, conditioning exercise or movement prep. Remember it is important to get the coordination for these exercises correct before doing it at speed..

Next this simple box drill covers all areas of movement from change of direction to forward and backward and side to side.

Developing first step quickness is  simple with basic agility drills like the ones outlined above. If you are interested in putting together your own fast feet ladder then visit my friend Rick Karboviak's site and check out his Rocket Speed Training System.