How I make footballers faster
- James Donnelly
- 1 day ago
- 4 min read
Updated: 2 hours ago
In this post, I break down exactly how I help footballers increase their speed and become faster, more explosive players on the pitch.
Why most players don’t get faster (even when they try)
When I speak to parents who are looking for help with their son or daughter’s speed, I usually hear one of three things:
They haven’t done anything specific for speed because they’re not sure where to start.
They’ve tried a few things but aren’t seeing much progress.
They’re seeing some improvement, but nowhere near what they expected.
When players are trying something, it’s usually a combination of sprinting and plyometric exercises.
That’s not wrong — but it’s only a small part of a much bigger picture.
Sprinting, plyometrics, and why timing matters
Sprint training is important because players need regular exposure to high speeds. This conditions the nervous system and helps muscles apply force more quickly, which is key for explosiveness.
However, when sprinting is done matters just as much as what is done.
If sprinting is added on at the end of team training, the player is already fatigued. When the nervous system is tired, the adaptations that lead to real speed improvements are significantly reduced.
Sprint training is far more effective when the player is fresh.
Plyometrics: not all are the same
Plyometrics are exercises that involve rebounding quickly off the ground, with very short ground contact times. Sprinting itself is actually a plyometric action.
There are different types:
True plyometrics – very short ground contact times (0–250 ms), similar to sprinting.
Slower plyometrics – longer contact times (250–500 ms), where more force must be absorbed and produced.
Most players aren’t aware of these differences — and plyometrics are just one form of strength training, not a replacement for it.
Why strength training is non-negotiable for speed
Speed development sits on the force–velocity curve.
Plyometrics sit at the high-velocity, low-force end (fast movements, low load).
Maximal strength sits at the high-force, low-velocity end (heavier loads, slower movement).
Power sits in the middle.
To become faster on the pitch, players need exposure across this entire spectrum, not just the fast end.
Even when movements look slow due to higher resistance, the intent to move explosively is critical.
For youth players, this starts with bodyweight strength, progresses through more complex movements, and only then adds load when appropriate.
Speed in football isn’t just straight-line sprinting
Football speed includes:
Acceleration from a standstill
Deceleration
Changing direction
Pushing off at different angles
Re-accelerating repeatedly under fatigue
When changing direction, ground contact times increase because more force must be absorbed. These qualities are developed higher up the force–velocity curve through strength and power training.
That’s why speed training must be planned across a full season, not treated as isolated sprint sessions.
Joint stability, mobility, and the stretch-shortening cycle
Speed isn’t just about muscle power. It also depends on:
Stability at the ankle, knee, and hip
Optimised mobility and flexibility (not too stiff, not too loose)
Efficient use of the stretch-shortening cycle
When the foot hits the ground, muscles and tendons stretch and store elastic energy. The goal is to release that energy quickly.
Too much mobility increases ground contact time.Too much stiffness limits force absorption.
This balance must be trained consistently through warm-ups, cooldowns, and targeted strength work.
Mechanics: football vs athletics
Some players work with athletics coaches, which can be useful — but football speed is different.
Athletics focuses on straight-line efficiency and longer stride lengths.Football requires shorter, more aggressive steps, quicker ground contact, and the ability to stop and change direction instantly.
Good mechanics must be trained every session, not occasionally. Players won’t consciously think about technique in a match — it needs to become automatic.
The role of the core and upper body
Every movement originates from the core.
A weak or unstable core leads to wasted energy, excessive side-to-side movement, and poor force transfer.
Upper-body strength also matters:
Faster arm drive supports faster leg turnover
Strong shoulders and back help players hold their ground at speed
It improves injury resilience when contact occurs
Speed training must be whole-body training.
Acceleration matters more than top speed (most of the time)
Top speed has a place — but acceleration has a bigger impact on match performance.
The players who make the biggest difference are those who can:
Accelerate quickly
Decelerate sharply
Change direction efficiently
Often, the fastest players are the ones who can slow down and re-accelerate the quickest.
That said, increasing top speed still helps stamina. When top speed increases, all sub-maximal speeds become less fatiguing, making repeated high-intensity efforts easier across a full match.
The big picture
Speed development is a process where everything connects:
Strength and power across the force–velocity curve
Sprint exposure at the right time
Plyometrics used correctly
Joint stability, mobility, and flexibility
Efficient mechanics in multiple directions
Core and upper-body strength
Injury resilience built alongside performance
This is how I help youth footballers become genuinely faster — not just better at sprint drills.
James
Matchfit Football
P.S. When you're ready, here's 3 ways I can help:
The Elite Football Athlete Programme is where all of this comes together.
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If you want a clear, proven plan rather than guessing what to do next, you’ll find all the details in the link above.
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