Introduction
Soccer is a physically and mentally demanding game. The explosiveness involved in the game is exhilarating! Whether it is a goalkeeper reacting quickly for an apparently impossible split-second save, a striker jumping high for a bullet header into the goal or a winger gliding at top speed through and past defenders to finish at the bottom corner.
These actions reflect several basic fundamental movement skills and physical capabilities that are important to soccer including but not limited to: quick reflexes, balance & coordination, running, acceleration & deceleration & changing directions, jumping, kicking and catching.
While genetics do play a role in a player’s speed for example, this quality is trainable and can be objectively improved through consistent practice. The science suggests that genetic ceilings exist in terms of the composition of muscle fibers, specifically those fast-twitch fibers that significantly affect speed. However, evidence shows 8% of improvement in speed is possible through training, which could make a world of difference.
As youth soccer coaches, our goal is to help our young players maximize their potential. This could mean different things to different players whether it is to continue to play recreationally, going into high school sports and joining a varsity or junior varsity team, playing a level up with a travel team, or even going to college and/or the pros.
Speed, agility and quickness (SAQ) training has been objectively shown to help players move efficiently, react faster, and maintain balance & control under pressure — all while reducing the risk of injury. As coaches we should never assume that there is no room for improvement and we at Kidgility believe that marginal gains could be a difference maker.
Let’s break down some of the key benefits of SAQ training for youth soccer development.
- Improved Reaction Time and Decision-Making – In soccer, the ability to react quickly to changes on the field—whether it’s an opponent’s move, a loose ball, or a teammate’s pass—is crucial. SAQ training can help sharpen reflexes and help players make split-second decisions, giving them an edge in game situations. A quicker player can respond faster to intercept a pass.
- Enhanced Speed and Acceleration – Speed isn’t just about running in a straight line fast; it’s also about accelerating quickly over shorter distances with and without the ball. SAQ training can improve a player’s explosive power, enabling them to beat opponents to the ball. A faster player can create more goal scoring opportunities by outrunning defenders.
- Greater Agility and Change of Direction – Agility is the ability to change direction in response to a stimulus rapidly and without losing balance or control. Soccer players constantly pivot, cut, and turn to evade opponents or follow the ball. SAQ training can enhance agility by improving coordination, balance, and footwork. A highly agile player can dribble around defenders with ease.
- Improved Ball Control Under Pressure – Quick and agile movements are also about how well players can control the ball when they are in tight areas and being pressured by opponents. SAQ training can help young players stay composed and precise with their touches, even in high-pressure situations. A player with superior footwork can navigate tight spaces while maintaining control of the ball.
- Reduced Risk of Injury – Proprioception is your body’s ability to sense its own position and movements. In plain English, we are talking about balance. SAQ training combined with appropriate strength training, activities that focus on balance, and proper movement mechanics may reduce the likelihood of common soccer injuries like ankle sprains and knee injuries. A player with strong ankle stability and proper landing mechanics is less likely to suffer an injury when jumping, sprinting, or changing direction.
- Increased Confidence on the Field – When young players feel faster, stronger, and more agile, their confidence skyrockets. SAQ training helps them believe in their abilities, making them more proactive during games. A confident player will take more risks, like attempting to beat an opponent one-on-one.
- Better Overall Athletic Development – SAQ training doesn’t just benefit soccer performance; it also improves overall athleticism. Skills like balance, coordination, and endurance carry over into other sports and daily activities, making young athletes more well-rounded. A child who trains in speed and agility will excel not only in soccer but also in Lacrosse, basketball, track, or other sports.
Conclusion
Speed, agility, and quickness training can be a game-changer for young soccer players. It enhances their athleticism, sharpens their skills, and builds their confidence—all while reducing the risk of injury. By incorporating SAQ training into their development, young athletes will give themselves a bigger chance of excelling not only on the soccer field but in other sports as well.
Want to see how SAQ training can transform your young player’s game? Join Kidgility’s training program today!