How to Improve Your First Step Quickness on the Pitch

Written By Allan Smith

Football isn’t played in straight lines, it’s explosive, reactive, and split second. Your first step is everything. Here’s how to improve first-step quickness, a focus point in our Edinburgh sprint coaching sessions.

1. Understand the Mechanics

  • First step = hip extension, knee drive, arm action

  • Focus on projection, not just turnover

2. Use Resistance Bands for Drive

  • Bands help exaggerate forward lean

  • Forces aggressive hip activation

3. Sprint from Chaos

  • Sprint from random cues: claps, shouts, ball drops

  • Mimics game unpredictability

4. Train in Cleats (on Grass)

  • Ground contact is different in studs

  • Our sessions at our park locations are grass-based

5. Strengthen Ankles & Hips

  • Lateral hops, single-leg jumps

  • Prevent injury and improve ground force production

Want explosive first steps like elite footballers? Train with a sprint coach who understands the game. Start your speed journey today.

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