Power Speed

All drills should be performed 5 times at 30 yards

A-SKIPS

This is basically high knees. It reinforces proper knee lift, foot strike and posture. The height of the knee lift should be at waist level. The important part of this drill is the number of foot touches rather than how quickly you finish the drill. In all of these drills it is important to maintain the correct arm position. The elbow should be bent at a 90-degree angle with the hand moving from hip to chin. (Movement should not be at the elbow)

B-SKIPS

The most common of all sprint drills that will develop lower level strength, reinforce proper form and cadence. This exercise is performed like a skip. The knee lift in this exercise should again be above the waist while the opposite leg should be up on it toe. The leg drive is the important thing to focus on in this drill.

C-SKIPS

An extremely important sprint drill that will reinforce proper leg drive, form, and strike. This exercise is performed similar to a "b-skip" but at the top the lead leg should fully extend, followed by a powerful sweeping motion making contact with the ground only with the ball of your foot. The plant leg should remain in contact with the ground the whole time.

BUTT-KICKS

This drill is performed by quickly pulling the back of your heels towards your buttocks. The importance of this drill is the number of foot touches rather than how quickly you finish the drill. Remember not to forget the arm position

HIGH-KNEE CARIOCA

Performed just like the traditional carioca but the difference being that you emphasize the high knee drive up and across the waist. The movement of this exercise occurs at the waist and the hips.

This workout is from "Offseason Training Soccer" by Melton & Call