explosive strength soccer drills
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Access more drills3v3 with 4 supports and a central player
This 3v3 small-sided game with 4 corner support players will help you work on combinations in tight spaces. Remember to regularly rotate the support players.
Using 4 cones, create a 20x20m area then form 2 teams of 3 players and one team of 4 players (see animation). Place one player from each team in the center of the field, then ask the others to spread out on each side. Next, place the 4 players from the last team at each corner of the playing area.
The exercise proceeds as follows:
- The 3-player teams must keep the ball as long as possible but only score a point when the central player touches the ball.
- The corner players serve as support for the team in the offensive position.
- The corner players as well as the support players are only allowed one touch of the ball.
A pass to the central player = 1 point.
Variation: to evolve the exercise, you can prohibit the side players from making a pass to a support. Only the central players can play on the support.
Remember to adjust the number of zones based on the number of players present at practice. If you have a group of 20 players, for example, you can create 2 zones and perform the exercise simultaneously in each zone.
Our drills on the explosive strength theme
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Aerobic power training where players perform 15-second runs between different gates while adjusting their pace to arrive at the signal....
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High-intensity repeated runs in pairs, with relay, around markers placed all around the field....
Small-sided games in 2v2 with goalkeeper in promotion relegation format
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Small-sided games
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2v2 opposition in a promotion/relegation format where teams move up or down based on the result, with mini-goals or a stop-ball variation....
Small-sided game in 3v3 with neutral side supports and quick shooting
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3v3 game with goalkeepers and two wide supports to create link-ups on the wide areas and find a situation for a give-and-go or a cross before shooting....
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In modern soccer, where every action can change in a fraction of a second, explosiveness has become a determining quality. Whether it's sprinting towards the ball, abruptly changing direction, unleashing a powerful shot, or reacting to a loss of possession, the ability to produce intense effort over a short period distinguishes good players from decisive players.
But what do we really mean by explosiveness in soccer? How to develop it, and above all, how to work on it effectively in training, whether with youth or adults? This article explores this key concept in depth, its physical and tactical foundations, as well as concrete methods to strengthen it on the field.
What is explosiveness in soccer and why is it crucial?
Explosiveness, in the context of soccer, is not synonymous with pure speed over 100 meters. It is the ability to produce maximum force in minimal time. It’s the instant transition from stillness to maximum acceleration, or from a low-intensity run to a sudden sprint. We talk about Speed-Strength.
For the coach, it is vital to understand that this quality manifests in three main forms on the field:
- Linear Explosiveness (Acceleration): The quick start over the first 5 to 15 meters. It is essential to beat the defender with speed or, conversely, to catch up with a launched attacker.
- Explosiveness in Change of Direction (Agility): The ability to decelerate, change footing, and re-accelerate in a new direction. It’s the essence of dribbling and the movement of getting open to free oneself from marking.
- Vertical Explosiveness (Jumping): The maximum force projected upwards, essential for aerial duels during set pieces (corners, free kicks) or crosses in full action.
The decisive factor in duels
In a match, explosiveness is the factor that turns a 50/50 situation into an advantage. A defensive intervention, a sliding tackle, a successful press after losing possession: all these moments depend on an ultra-rapid and powerful motor reaction.
A team mastering explosiveness is therefore:
- More effective in transition: The concept of Gegenpressing (counter-pressing) popularized by some coaches relies entirely on the players' ability to re-accelerate immediately to harass the ball carrier after losing the ball.
- More formidable in Counterattack: The first move of the wingers or attackers, often launched on a through ball, is a pure act of linear explosiveness.
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Stronger defensively: The ability to execute a defensive recovery after a failed attack requires repeating explosive efforts to reform the defensive block before the opponent can organize.
Finally, the development of Speed-Strength prepares the body for the intense efforts of the match and, indirectly, contributes to the prevention of muscle injuries, particularly to the hamstrings.
Key Moments of Explosiveness in the Game
While explosiveness is always present, it becomes a pivotal factor in specific situations:
1. The 1v1 Duel
Whether the attacker wants to outpace his opponent or the defender wants to block access to his goal, victory is played on the first step. The attacker must be explosive to create the gap (the getting open), while the defender must be explosive to close the angle of the run or shot. Ultra-fast footwork, the skip or the side step become tools of explosiveness.
2. Interception and Counter-pressing
This is the moment when the team switches from offense to defense. If a player misses his immediate press, the explosiveness of the surrounding players must compensate and cover the space. Explosiveness here is the weapon to turn a potential opponent's goal opportunity into a high ball recovery, maintaining pressure on the opposing team.
3. Off-the-ball Actions
Unlike running with the ball, off-the-ball explosiveness is often forgotten. Think of the movement of a midfielder who must suddenly make a forward run into the box to receive a cross or a central defender who must quickly step out of his line to anticipate a pass. These short, intense efforts, performed at full power, are decisive for tactical balance.
How to develop explosiveness in training?
For amateur coaches, developing explosiveness must revolve around two principles: quality (maximum intensity of effort) and specificity (integration of the ball).
Explosiveness is not worked on under fatigue. Each effort must be performed at 100% intensity. If your players can no longer sprint or jump at full power, the exercise becomes endurance, not explosiveness. It is crucial to allow long recovery times between each series (often 1 minute of rest for 10 seconds of effort).
1. Plyometric Work (muscle preparation)
Plyometrics is the most direct method to improve explosiveness. It engages the muscles in a rapid stretch-shortening cycle (the stretch-shortening cycle), increasing their ability to react quickly.
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Simple and repeated jumps (low-impact):
- Hurdle or cone jumps: Players perform light and quick jumps over a series of 5 to 6 low obstacles. The focus is on the speed of ground contact, not height.
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Bounds (bounding strides): Short series of 5 bounding strides where players aim to cover the greatest distance possible with minimal steps.
2. Specific sprints and changes of direction
These exercises simulate the intermittent efforts of the match.
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Short sprints (5-15 meters):
- Varied starts: Work on standing starts, starts after a balance disruption (back to the direction of the run), or after a jumping step. This prepares for unforeseen situations.
- Running in “V” or “W”: The player sprints, changes direction (at 45 or 90 degrees) at a marker, sprints again, and repeats the movement. This challenges explosiveness in agility, fundamental in tight spaces.
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Agility ladder (for footwork agility): Use a ladder on the ground to work on foot speed and coordination. Although it is not a pure power exercise, it conditions the muscle chains to react quickly.
3. Integration with the ball (specificity)
The transition from physical preparation to real play is key. Explosiveness must integrate with decision-making. Browse our hundreds of exercises that will allow you to apply these concepts to your team.
Explosiveness: a key performance factor
The offensive-defensive transition is the moment when chaos sets in, and it is individual explosiveness that allows players to restore order to their team's advantage.
For you, amateur coaches, investing time in Speed-Strength work is essential. Not only will you increase your players' chances of winning duels in the air and on the ground, but you will also develop their ability to maintain physical and mental intensity during the <
4v4 with active recovery and transitions – attacking the width in small-sided play
20 min
12-24 joueurs
Small-sided games
U14 - U17
Two teams compete in a 4v4 to score on a large goal or cross a line, with a third team actively recovering and rotating every two minutes....
1v1 with goalkeeper – back-to-goal duel and chasing defense
15 min
4-16 joueurs
Technical
U10 - U13
1v1 duel where the attacker starts with their back to the goal and must turn to shoot, while the defender protects their goal from behind....
Speed training: long and repeated sprints over 3 distances
12 min
1-24 joueurs
Conditioning
U16 - Seniors
Soccer-specific speed session with three blocks of sprints at varied distances and controlled recovery on the return....
2(+1) vs 2 with goalkeeper – quick attack from wide area
15 min
12-18 joueurs
Conditioning
U16 - Seniors
Anaerobic speed work with multiple quick attacks in 2v2 from a wide area with the option to use a layoff before shooting....
Finishing After a 1v1 with a Through Ball Using Different Trajectories
15 min
4-24 joueurs
Technical
U10 - U13
1v1 duel where the attacker receives a through ball and must pass through a gate before finishing against the goalkeeper....
1v1 duels with neutral support and quick finishing on close goals
12 min
4-20 joueurs
Technical
U10 - U15
High-intensity 1v1 duel with a directional layoff pass, goal choice, and immediate shooting....
Speed training: sprint variations in a diamond shape
15 min
4-20 joueurs
Conditioning
U14 - U17
Rhythmic course combining sprints, lateral runs, jogging, and walking around a central diamond for several timed laps....
Speed work: alternating jogging-sprint on a progressive run
12 min
4-20 joueurs
Conditioning
U14 - U17
Speed circuit alternating sequences of low-intensity jogging and short sprints over progressively increasing distances....
Speed work with varied movements over 25 meters
15 min
4-24 joueurs
Conditioning
U14 - Seniors
Sequence of specific movements (walking, backpedaling, lateral movement, sprinting) on a linear course of 25 meters....
Speed training: interval sprints on various courses
12 min
5-20 joueurs
Conditioning
U17 - Seniors
Straight-line speed run alternating short sprints, recovery walks, and progressive sequences from 10 to 40 meters....
Specific forward training – runs, slalom, and double finishing
15 min
4-16 joueurs
Technical
U14 - U17
Individual drill for a forward with a curved run, directional control, followed by a quick double shooting into two mini-goals....
Fast-paced 3v1 play with speed and agility work
10 min
4-16 joueurs
Conditioning
U17 - Seniors
Quick possession game in 3v1 where the reds must finish in a mini-goal before the central player touches the mannequin....
Cognitive work with colored gate choice in 1v1
10 min
5-20 joueurs
Technical
U10 - U13
Series of 1v1 duels where the attacker must read the defender's choice by going through the same colored gate before going to shoot on goal....
Athletic training: slalom and ball control in 2 columns
12 min
4-20 joueurs
Conditioning
U14 - U17
Ball control drill with slalom followed by a quick return in control or pass depending on the progression....
Alternating small-sided games and intermittent training
15 min
15-30 joueurs
Conditioning
U16 - Seniors
Alternating between high-intensity small-sided games and intermittent running drills to maintain consistent physical engagement throughout the session....
Bayern Munich: agility and quickness on a 4-cone run
12 min
5-20 joueurs
Conditioning
U17 - Seniors
Used during a training session at Bayern Munich, this agility drill with slalom around 4 cones alternating between the right and left sides is ideal for working on different footwork....
Relay in pairs for athletic and agility work
12 min
4-24 joueurs
Conditioning
U14 - U18
Inspired by the work done by American football players, this exercise is ideal for getting your players to work on their fitness and agility in a competitive manner....
Curved interval training with footwork on a 20-20
10 min
2-22 joueurs
Conditioning
U17 - Seniors
Athletic circuit with interval training in 20-20 (then 10-10) for short and intense efforts. Used in several Premier League clubs, it is ideal at the start of the season and can be offered at all levels from ages 16-17....
Dynamic Warm-up with Passing, Slalom, and Dribbling
15 min
8-20 joueurs
Warm-up
U12 - U15
Used during a training session at FC Barcelona, this highly dynamic warm-up will allow your players to quickly increase their intensity....
J. Klopp: agility and reaction time training with the ball
15 min
6-22 joueurs
Conditioning
U18 - Seniors
Used during a training session at Liverpool, this agility drill is ideal to introduce at the beginning of a session (after a complete warm-up). Very dynamic, it is generally appreciated by the players....
Agility and game awareness: The cone drill in youth academy
10 min
4-24 joueurs
Conditioning
U6 - U11
Fun game to offer in soccer school, it will help your players work on important elements such as agility and information gathering....
Collecting Cones: Feints and agility in youth academy
15 min
4-20 joueurs
Warm-up
U6 - U11
A small agility exercise to offer to younger players to work on their quickness and ability to deceive their opponents in small spaces. A very fun game that players enjoy!...
Anaerobic with interval work in 10/20/30
10 min
6-22 joueurs
Conditioning
U17 - Seniors
Exercise primarily highlighting anaerobic metabolism, it can be used at the beginning of the season or during a post-winter break recovery phase, for example....
Agility and information gathering by color and by team
20 min
6-18 joueurs
Conditioning
U17 - Seniors
Used by Manchester United, this agility drill is ideal for combining cognitive work with athletic training, while incorporating ball play....
Fundamental endurance with an athletic circuit over 3 stations
15 min
4-20 joueurs
Conditioning
U17 - Seniors
This fundamental endurance athletic circuit is ideal for working your players through different drills, all at about 70% of their maximum heart rate (MHR)....
Athletic and conditioning circuit in 4 sets
12 min
4-18 joueurs
Conditioning
U17 - Seniors
Athletic conditioning circuit with 4 different stations and a focus on changes of direction. You can also use this drill with a ball....
Pep Guardiola's technical circuit with shooting and speed drill
15 min
8-16 joueurs
Technical
U17 - Seniors
Used at Bayern Munich, this technical circuit consists of a sequence of passes, mini speed drills, and concludes with shooting on a full-size goal....
Speed Work and 1v1 Duels
15 min
10-20 joueurs
Technical
U14 - U19
This speed-agility drill with 1v1 duels and shooting on a full-size goal is ideal after a complete warm-up. You can add your personal touch to it....
Agility in 1v1 with ball and colored signals
15 min
8-16 joueurs
Conditioning
U14 - Seniors
A small agility exercise that will engage your players' cognitive abilities while keeping a significant portion of the drill with the ball....
3v3 with 4 supports and a central player
15 min
10-20 joueurs
Small-sided games
U17 - Seniors
This 3v3 small-sided game with 4 corner support players will help you work on combinations in tight spaces. Remember to regularly rotate the support players....
Agility and Shooting in a 2v2 Matchup
15 min
8-18 joueurs
Technical
U18 - Seniors
1v1 duels with a chasing player, 2v2 matchups, and shooting on a full-size goal are part of this varied and highly dynamic drill....
Tic-Tac-Toe possession game with overload
20 min
10-20 joueurs
Small-sided games
U9 - U13
A very fun game that combines problem-solving, decision-making, and attacking-defensive transitions. Highly appreciated by players and ideal for soccer schools!...
Heading practice in double circle (warm-up with ball)
10 min
10-20 joueurs
Warm-up
U10 - U13
Ideal warm-up exercise to improve heading accuracy and overall coordination. We recommend it as a warm-up, and you can also use it during technical skill work....
Speed work, one-two pass, dribble, and shooting
20 min
8-18 joueurs
Technical
U16 - Seniors
Another exercise used by Pep Guardiola at Bayern Munich during a public training session, this circuit is ideal for working on agility: reaction time, concentration, and footwork. Your players will not be disappointed!...
Dribbling and Shooting in a Speed and Precision Circuit
12 min
8-12 joueurs
Technical
U16 - Seniors
Drill conducted by Manchester City in 2016 during a pre-season training session, it perfectly combines numerous aspects such as athletic work, agility, shooting, and precision of passes....
Dribbling, passing, and diagonal run
12 min
6-12 joueurs
Conditioning
U14 - U17
Ball control exercise with diagonal runs, ideal for working on the athletic aspect of pre-season while maintaining a technical component....
Athletic circuit with ball: passing and agility work
12 min
4-8 joueurs
Conditioning
U15 - U18
This is a circuit that combines many aspects of a player's work such as athletic training, agility, and passing quality. Used in pre-season at Manchester City, it should help your players prepare well for the year....
Technical Circuit of Passing, Dribbling, and Shooting
18 min
6-12 joueurs
Technical
U14 - U17
Exercise used by Pep Guardiola during a training session at Manchester City, it is ideal for working on different aspects: passing quality, off-the-ball runs to create space, and finally shooting....
1v1 and agility: support and change of direction
12 min
6-12 joueurs
Technical
U12 - U15
Through this 1v1 drill, your players improve their footwork and change of direction at high speed. They also practice both offensive dribbling and defensive back-pedaling....
Mastery of footwork, balance, and body control - without the ball
12 min
12-14 joueurs
Conditioning
U10 - U15
Fun exercise ideal for working on motor skills: footwork, balance, and body control....
4v4 Numerical Equality Game and Shooting Situation
20 min
10-12 joueurs
Tactical
U10 - U15
By creating game conditions in a limited space, leading to an off-the-ball run and a shooting opportunity, you allow your players to work on both offensive and defensive actions in an even-numbered situation....
Circuit training: aerobic endurance and explosiveness
15 min
8-20 joueurs
Conditioning
U17 - Seniors
An ideal circuit for pre-season. Among the benefits of this routine: improves joint stability, aerobic endurance, and explosiveness!...
Explosive strength drills classified by category
U7 explosive strength soccer drills
- Agility and game awareness: The cone drill in youth academy
- Collecting Cones: Feints and agility in youth academy
U8 explosive strength soccer drills
- Small-sided games in 2v2 with goalkeeper in promotion relegation format
- Agility and game awareness: The cone drill in youth academy
- Collecting Cones: Feints and agility in youth academy
U9 explosive strength soccer drills
- Small-sided games in 2v2 with goalkeeper in promotion relegation format
- Agility and game awareness: The cone drill in youth academy
- Collecting Cones: Feints and agility in youth academy
U10 explosive strength soccer drills
- Small-sided games in 2v2 with goalkeeper in promotion relegation format
- 1v1 with goalkeeper – back-to-goal duel and chasing defense
- Finishing After a 1v1 with a Through Ball Using Different Trajectories
U11 explosive strength soccer drills
- Small-sided games in 2v2 with goalkeeper in promotion relegation format
- 1v1 with goalkeeper – back-to-goal duel and chasing defense
- Finishing After a 1v1 with a Through Ball Using Different Trajectories
U12 explosive strength soccer drills
- Small-sided games in 2v2 with goalkeeper in promotion relegation format
- 1v1 with goalkeeper – back-to-goal duel and chasing defense
- Finishing After a 1v1 with a Through Ball Using Different Trajectories
U13 explosive strength soccer drills
- Small-sided games in 2v2 with goalkeeper in promotion relegation format
- 1v1 with goalkeeper – back-to-goal duel and chasing defense
- Finishing After a 1v1 with a Through Ball Using Different Trajectories
U14 explosive strength soccer drills
- High-intensity box-to-box runs with active recovery
- Small-sided game in 3v3 with neutral side supports and quick shooting
- 4v4 with active recovery and transitions – attacking the width in small-sided play
U15 explosive strength soccer drills
- High-intensity box-to-box runs with active recovery
- Small-sided game in 3v3 with neutral side supports and quick shooting
- 4v4 with active recovery and transitions – attacking the width in small-sided play
U16 explosive strength soccer drills
- High-intensity box-to-box runs with active recovery
- Aerobic Power Circuit (15–15–30) in Skill-Based Groups
- High-Intensity Pair Running Repetitions
U17 explosive strength soccer drills
- High-intensity box-to-box runs with active recovery
- Aerobic Power Circuit (15–15–30) in Skill-Based Groups
- High-Intensity Pair Running Repetitions
U18 explosive strength soccer drills
- High-intensity box-to-box runs with active recovery
- Aerobic Power Circuit (15–15–30) in Skill-Based Groups
- High-Intensity Pair Running Repetitions
U19 explosive strength soccer drills
- High-intensity box-to-box runs with active recovery
- Aerobic Power Circuit (15–15–30) in Skill-Based Groups
- High-Intensity Pair Running Repetitions