Speed and Agility: 25-Minute Workout
Soccer is a fast-paced game, so agility and speed are crucial. Begin with 5 minutes of ladder drills, focusing on quick, precise foot movements. Move on to sprint intervals: sprint 20 meters at full speed, then jog back, repeating this 10 times. Incorporate cone drills by setting up 5 cones in a zig-zag pattern, sprinting to each cone while making sharp cuts. Spend 5 minutes practicing lateral shuffles to improve side-to-side movement. Finish with 4 sets of 15-meter sprints, increasing intensity with each set. Perform this workout 3 times a week to improve your speed, explosiveness, and ability to change direction quickly during games.