Top 5 Sprint Drills to Boost Your Football Speed in Edinburgh in the off season

Want to leave defenders behind? Sprint speed is a game changer in modern football. Whether you're a winger, striker, or full-back, speed separates good players from great ones. Here are five football specific sprint drills I use as an Edinburgh sprint coach to get players game-day fast.

1. Sled Push Sprints
Sled pushes develop explosive horizontal force, ideal for improving football acceleration. Start with moderate weight and focus on form. Push for 10–15 meters at 75–90% effort. Key cues: chest down, drive through the legs, and short, powerful strides.

2. Flying Sprints
Flying sprints train top end speed without overloading acceleration. Begin with a 20m build-up, sprint at max effort for 10–15m, and coast. This teaches relaxed speed and reduces overstriding. Perform 4–6 reps with full recovery.

3. First-Step Explosiveness Drill
Start in a 3-point stance or staggered position. Explode into a 5m sprint, focusing on forward projection, triple extension, and arm drive. This is critical for defenders and midfielders who rely on rapid reactions.

4. Reactive Ball Sprint
Have a coach or partner drop a ball from shoulder height. As soon as it drops, react and sprint to retrieve it. This drill trains reaction time and rapid acceleration, mimicking unpredictable match situations.

5. Hill Sprints at Arthur’s Seat
One of the best natural sprint tools in Edinburgh! Sprint uphill for 10–20 meters to build power in your glutes and hamstrings. The incline forces correct forward lean and drives proper mechanics. Plus, you’ll get a serious cardio bonus.

Want to test your sprint speed and improve your first 5m? Book a session at Edinburgh Sprint Coach today.