8 Exercises to Improve Speed, Agility & Power

In today’s video, we’ll show you a soccer specific drill, with 8 different exercises that will improve your speed, power, agility and coordination.
Session organized by Bibert Kaghado
-Former pro player, Current pro coach, Pro Diploma holder
-Head coach of Druzhba Maykop Russian Professional Second Div
Instagram: / bibertkaghado
Linkedin: / bkaghado
Session demonstrated by Janbi Kaghado
-Montclair State University Player
Instagram: 31kxghado?...
Follow SOCCSTER on Instagram: / soccster
Follow SOCCSTER on Facebook: Soccster/?fb..
Key points for today's exercises:
-Always keep your feet around shoulder width apart
-Stay on the balls of your feet when performing the exercises
-Arms should be pumping
-Work at %100 intensity when working
-Don't sacrifice technique for speed. Start at the speed that you can do the exercise properly, then add speed as you get more comfortable and coordinated.
-Speed dribble at the end should be at %100 intensity.
-Recovery is very important so take the prescribed work rest ratio between reps and sets seriously.
-Work/Rest ratio = 1:5
Benefits of exercise: Improved coordination, agility, speed, power, and speed endurance when less recovery between reps.
Music:
Track: Fareoh - Under Water [NCS Release]
Music provided by NoCopyrightSounds.
Watch: • Fareoh - Under Water |...
Free Download / Stream: ncs.io/UnderWaterYO
Clarx - H.A.Y
• Clarx - H.A.Y | Future...

[@manjotgrewal298]

This video actually helps because these drills are better and fun than just running. And running only improves your stamina, these drills will improve your dribbling,agility,speed,made your legs stronger and stamina. Thanks

[@SOCCSTER]

Couldn't agree more!

[@abswaabswa1449]

Great job sequash .. i am proud of you guy's .. go adiga go

[@angelobatle4156]

Thank youuuuu 💪🏼🔥⚽️

[@akasushee5535]

Loving the clear instructions made during each exercise. 👍🏼

[@SOCCSTER]

Thank you! Happy to help 👍

[@kulanthaivelu9029]

Next video clearly for upload ok

[@mohdshanir5370]

Powerful content! Underrated channel.

[@SOCCSTER]

Thanks!

[@hamzaking936]

Let’s go 💪🏽💪🏽💪🏽♥️

[@rushalgurung_official9735]

Thankyou sir 💙 this is enough for me .. And hope to see your next videos and learn it 😊

[@SOCCSTER]

Most welcome 👍

[@rushalgurung_official9735]

Okay😊

[@omarbangura2410]

It's helps to improve our agility, speed, power, and also our fitness for football. What you put into football is what you get out of it.

[@SOCCSTER]

Well said!

[@Tws9]

Not necessarily 😂

[@beaudyos-smith7651]

@@Tws9 how come?

[@michaelangelomedina8899]

​@@SOCCSTER qq

[@progressmwanja9977]

@@SOCCSTER on ok lp of p

[@sangwoomichaelpark7434]

Thank you for teaching Physical Training.

[@karenbaldwin7069]

thanks so much

[@l.6402]

チャンネル登録と高評価しました。
ありがとうございます❤日本人です🇯🇵

[@VTsertsvadze2]

Thank you brother, it really helps. also Alphono Davies said this too that this exercises are Best for Pace.

[@ArkeshwarMedatwal]

1. One step
2. Side step
3. 2 in 2 out
4. Shuffle
5. Forward and back
6. Pogo jump
7. Side pogo jump
8. Knees to chest

[@chanthymanyroath]

This help a lot

[@Bamba_20]

Thanks for showing this

[@SOCCSTER]

No problem!

[@ThePhungus]

I don't like commenting on youtube but can't help myself here. Amazing job you've done.

[@SOCCSTER]

Thank you!

[@GavinTack]

This video is so helpful. Thank you. Love these speed and power exercises. Added this video to my *BEST* Futbol training playlist! ⚽️ 🔥 🥅

[@SOCCSTER]

Glad it was helpful!

[@__laddu__12]

​@@SOCCSTER very nice 👍👍 👍❤

[@FEARLESSFOOTBALLER]

Train consistently to your best with drills like this and you'll develop better and surpass the gifted players that have always had it easy and don't know how to maximise themselves 💪🏼🧠

[@SOCCSTER]

Absolutely

[@yeisongonzalez206]

Will start this training with my 8 years old. Pretty sure his soccer skills will improve

[@ruhama6404]

Thank you so so so much🙏🙏😜

[@SOCCSTER]

Most welcome

[@user-py2nl1hf9f]

It helped me and just take 1 week
Thanks from UAE❤️🇦🇪

[@SOCCSTER]

Glad it helped!

[@kaifmuhammed3275]

It's very very effective man

[@adhamrafiq3209]

Is it actually does it help improve agility and speed?

[@sitahassantraore746]

Really fatasctic video 💪💯💯

[@SOCCSTER]

Appreciate it!

[@Highend_Panjabi]

Good job 👍

[@SOCCSTER]

Thanks 👍

[@kulanthaivelu9029]

Thanks

[@VatoTsertsvadze1938]

Thanks ♥

[@SOCCSTER]

You're welcome!

[@RidwanRey]

Nice video bro 😍🔔🙏💪🇮🇩

[@SOCCSTER]

Thank you 👍

[@sarahspitzer7116]

Sweet just found out about this channel. Cant wait to do this when im quarantined:)

[@SOCCSTER]

👍Enjoy the workouts and stay safe!

[@shibuzackdance5872]

Nice

[@SOCCSTER]

Thanks

[@PRODDYCF]

How many reps of these do we do just one?

[@jodyb2924]

Pretty cool they did this video all in slow-motion

[@SOCCSTER]

Glad you enjoyed it!

[@kulanthaivelu9029]

Beginner students

[@kulanthaivelu9029]

Next time speed increase

[@juniorsheunesuwakatama8432]

Hi guys I'm Junior I love football but e prblm is that I don't have anyone who can support me so that I can show my talent....I'm in Zimbabwe I nid help

[@im_mint_xx837]

@@juniorsheunesuwakatama8432 on tiktok record videos and upload them, maybe they will hire you.

[@arzgio4134]

Did it my bro appreciate it❤

[@SOCCSTER]

Hope it helps!

[@dogcat8828]

Ask lang saan pede magpaturo ng soccerball or football? Along quezon city area. Thank u po sa sasagot.😊

[@health4all]

Hi sir I am Adnan from Pakistan
Sir tell me about the intervals between the two drills and between the two laps with detail

[@zinnykharbanda2293]

Good video

[@SOCCSTER]

Glad you enjoyed

[@elterrorax]

Good drills and all but song name?

[@berkduru2242]

Greetings from TURKEY!! Very nice videos! What is the name of this soccer player?

[@kayleighanderson120]

merhaba

[@yaboiad]

what is soccer

[@berkduru2242]

@@yaboiad soccer means football.

[@vikasmasih9900]

❤

[@vaniarico5353]

🎉

[@G20Storm]

what do the jumping excercises work on or improve?

[@Sinsqd]

Headers

[@paolagiraldo3675]

Hi. After how long doing this training 2 times a week can I see results ?

[@skylinetrading9498]

100 years

[@abdisalanissa5141]

@@skylinetrading9498 stop the cap its 200 years fam

[@skylinetrading9498]

@@abdisalanissa5141 oh ya I forgot bro. U have to reincarnate back to the world after 100 years and only THEN can u see results

[@abdisalanissa5141]

@@skylinetrading9498 but if you square 100 it will be 10 years

[@skylinetrading9498]

@@abdisalanissa5141 yes but if u divide 200 by 10 it gives you 20 years

[@____KEV]

i wanna know how many fitness drill should u do in session?

[@VinceJ1990]

he says it in the beginning of the video

[@BLACK-uf3po]

Love from kerala ( india )

[@SOCCSTER]

💪💪

[@kelvinkollie181]

👍❤️⚽

[@SOCCSTER]

👍

[@tagreedhamdan6749]

Is it not the same like speed ladder

[@herajrai4237]

Sir can this traning carryout by u12 kids

[@SOCCSTER]

yes it can!

[@patmoskiarie4515]

When did you start the channel?

[@patmoskiarie4515]

These are actually very good

[@SOCCSTER]

Started uploading videos in the summer of 2018

[@SOCCSTER]

and thank you 🙏

[@patmoskiarie4515]

@@SOCCSTER it's cool

[@frankito3730]

saludos desde argentina

[@SOCCSTER]

👋

[@karimuddinmohammad4430]

Miraj football

[@user-ex1pn2iv7h]

Fitness

[@rohey3434]

ebrima Nyassi

[@marioenah7502]

What's the music in the intro?

[@SOCCSTER]

link in description

[@jahirjunior8871]

Song name plz

[@jahirjunior8871]

Background music??

[@sanjoyphangchong2772]

100 comments
Good

[@sahildeep6348]

bro each side exercise means to do first right then left

[@JawadRohin]

jr soccer drills

[@rvnitmutti7966]

soooooooooo good my child is doing better

[@jussbeats8409]

What country you live in wanna comme train with you

[@SOCCSTER]

USA. Based out of NJ/NY

[@douglaspes7462]

Its called FOOTBALL

[@jasnoorsingh1737]

Reps

[@rohey3434]

3282296

[@exeu_191]

Why only 2 times per week

[@vartyg8522]

Because you need to also focus on other skills like dribbling, defending and many more

[@uchihapreetham5054]

Na

[@ubaidabdurrahman478]

its football

[@somasundaramg303]

Co

[@ahmetahmetagcaful]

Please wear white socks

[@spaghettimafia5836]

Y

[@khhk2004]

Work to Ratio 1:5 ? Really ? So out training for and hour( 60mins ) and I’m only doing 12 mins of intense workout ? Seems oddly low

[@Harrypotter-7]

Lol than do more wtf 😂😂

[@amedeocalandriello756]

Depends on what you are training for. If you are trying to improve/increase acceleration, speed, quickness, or power you can't do that well if you are fatigued. It's about training the neurological system, fast twitch muscles, and ATP-CP/fast-glycholitic fuel systems. So yes short intense bursts and long rests is called for. If you are trying to condition yourself to repeat these bursts of speed, power, etc, you'd do more work and lest rest, but that is a different phase of training and comes after you increase the attribute. If you try and do both at the same time you'll see, at best, a slight improvement in both and a huge amount of fatigue... likely leading to inhibition of skill related practice and playing ability and/or increase chance/incidence of injury.

[@emmanueltheodore8971]

Nice. But his ball movement is wrong. If I'm defending against this guy, I will destroy him.

[@calebwood1187]

Um it's a speed video nothing to do with ball control lmao

[@skylinetrading9498]

U couldn’t do shit Emmanuel