Purpose

Increased speed and acceleration

Setup

  • Set up a clear space with a 10 yard distance.
Fast Leg Run Soccer Conditioning Drill

How it Works

  1. In this exercise, you will alternate between using a slow jogging motion and a “fast leg” step. This is an exaggerated running motion with one leg, bringing the knee up to waist height, pulling the heel into your rear end, and quickly dropping it back down..
  2. Beginner – Jog forward, and make a fast leg step every 8th step, using the right leg only. Repeat, this time cycling the left leg every 8th step.
  3. Intermediate – Make a fast leg step every 5th step, alternating between the right leg and left leg. This changes the firing pattern from the brain to the muscles.
  4. Advanced – Make a fast leg step every 3rd step, alternating between the right leg and left leg. 6. Down and back is one repetition. Be sure to work both legs equally.
  5. Complete 3 sets of 3-5 reps.

Coaching Tips

  • Stabilize the core for greater force at the ground.
  • Remember to bring the knee up in front, the heel under the hamstring, the toe up toward the shin.
  • Maintain good posture and use an aggressive arm swing.