How to Get Faster for Soccer Like Kylian Mbappe
Speed is the skill that scares defenders most. To get faster for soccer, you train acceleration first, then top speed, then the ability to repeat both when you are tired late in a match. Players famous for blistering pace, like Kylian Mbappe, are not just naturally quick. They sprint with clean mechanics, drive hard off the first step, and build explosive strength that turns effort into ground covered. This guide shows you how to do the same.
What actually makes a soccer player fast?
Match speed is mostly acceleration. Studies of game sprints show that the vast majority of runs are under 20 meters, which means your first five steps matter far more than your flat-out top speed. Getting lower, pushing the ground away hard behind you, and pumping the arms is what separates a player who gets to the ball first from one who arrives second.
Top-end speed still counts on breakaways, but it is built on mechanics, not effort. Tall posture at full stride, a strong knee drive, and a quick, powerful foot strike underneath the hips let you cover more ground per step. Train acceleration and top speed as two different skills, because the body positions for each are not the same.
Change of direction is the third piece, and it is really just speed you can control. The faster you can decelerate, plant, and re-accelerate, the sharper your cuts become. That is why strong legs matter so much. The same muscles that drive you forward are the ones that let you stop on a dime and explode the other way past a defender.
Which type of speed should you train?
Soccer asks for three different qualities. A smart week touches all of them without burning your legs out before match day.
| Quality | Why it matters | How to train it |
|---|---|---|
| Acceleration | Wins the first 5 to 15 meters and most 1v1 battles | Short resisted sprints, wall drives, 10 meter starts |
| Top speed | Wins breakaways and long chases | Flying 20 to 30 meter sprints with full recovery |
| Repeat sprint ability | Keeps you fast in the final 20 minutes | Short sprints with short rest, late in training |
A balanced week might include one acceleration day, one top-speed day, and band strength work folded into your warm-ups. Do the fast stuff when your legs are fresh, early in a session, and keep repeat-sprint conditioning for the end. Mixing those up is the most common reason players train hard yet never actually get faster.
Do resistance bands help you sprint faster?
They do, because resisted starts train the exact position that produces acceleration. When a band pulls you back, your body is forced to lean forward and push hard off the ground, which is the strong, driving angle you want in your first steps. Release the band or step out of it and your normal sprint suddenly feels light and quick.
Loop bands also build the glutes, hips, and hamstrings that power every stride, and they pack into a bag for warm-ups or home sessions. Use them for short, maximal efforts with full rest, never for long tired reps, because speed is a quality you train fresh.
The same bands double as a strength tool between sprint days. Lateral walks, hip bridges, and kickbacks fire the muscles that stabilize your knees and drive each step, which keeps you fast and helps protect your hamstrings over a long season. That mix of resisted sprinting and targeted strength is what carries over to real game speed.
P.R.O. Bands Resistance Training Bands
Use them for resisted starts and hip strength work that turns your first step into a burst.
What drills make you faster for soccer?
Do these fresh, early in a session, with full recovery between reps. Chasing speed while tired only trains you to run slow.
Soccer speed questions players ask
How can I get faster for soccer at home?
Short resisted sprints, wall drives, and band strength work need almost no space. Two focused sessions a week, done fresh, will raise your acceleration within a month.
How long does it take to get faster?
Acceleration can improve in 4 to 6 weeks because much of it is mechanics and strength. Top speed takes longer and rewards patient, consistent sprint work.
Does lifting weights make you faster?
Yes. Stronger hips and legs put more force into the ground, and more force means more speed. Pair strength work with actual sprinting so the power transfers.
Should I train speed when tired?
No. True speed and acceleration are trained fresh with full rest. Save tired, short-rest running for conditioning, not for your fastest work.
What is more important for soccer, acceleration or top speed?
For most players, acceleration. The majority of game sprints are short, so winning the first few steps matters more than flat-out top speed, though both are worth training.
Build a faster first step
Add resisted starts and hip strength work to your week and leave defenders behind.
Tags: soccer, soccer speed, acceleration, sprint training, resistance bands, Kylian Mbappe
