THE #1 THING YOUTH PLAYERS SHOULD TRAIN TO EXCEL IN TODAY’S SOCCER

What makes an elite player? It’s not just skills on the ball. Speed, Agility, Quickness, and Strength (S.A.Q.S.) are the key to playing at a top level. 

Whether it’s to catch an attacker or beat a defender and score, players in every position need to be fast and agile to stand out in today’s soccer. 

S.A.Q.S. training teaches young players how to move, to achieve that goal. 

Being faster requires training different skills:  

SPEED:

Speed means moving in one direction as fast as possible.

We train players how to:

  • take off 

  • maintain a fast pace longer

Plyometric exercises like box jumps create explosive players. You can also learn how to stride longer and with faster steps. 

Most of us think of running speed as genetic, but technique can make a big difference.   

True story about learning that the hard way: when I was young, I was already tall, and naturally fast.  So when a short, older coach challenged me to a race, I thought, “No problem.”  Yet, when we raced, this 5 ft. 6” man dusted me by taking incredibly fast steps—3 strides in the time it took me to take just one. “Training!” he told me. So, yes, you can train and learn to be faster using technique, even if you don’t have the longest legs.

But…soccer isn’t just sprinting forward. 

Players also need AGILITY: 

Agility means we can start, stop, and change directions quickly, and move smoothly to avoid injuries.

Agility helps us to:

  • move sideways + backwards

  • avoid and fake out defenders

  • fall without getting hurt

A player like Messi who can change direction at speed stands out, even if they aren’t the fastest sprinter. 

Any video you’ve ever seen of a player pulling a move on a defender = direction changing skills at work. 

And think how great it would be to do that elastico at blinding speed! That’s agility. 

An example of SAQ drills for soccer from Youtube channel HellahGood

Also vital: QUICKNESS

  • Lightning-fast reaction time

  • Mental quickness (including snap decisions.)

Some people are quicker by nature, but reaction time can definitely be trained. 

Drills like “Reactive Sprint and Backpedal,” and “Shuffle-Take Off,” mimic the constantly changing situations players face in a game. This kind of training makes a huge difference for youth players. 

Backpedal to Sprint Drill from Youtube Channel Simple Speed Coach

And, don’t forget STRENGTH:

  • The power to take off fast

  • Preventing injuries


Elite-level players must change directions an average of 700+ times per game. Strong hamstrings and glutes get you to the ball faster… and save knees. 

We can use body-weight exercises to safely build vital leg and core strength in youth athletes, or add intensity by pulling or pushing a weighted sled. 

At JOÜK, we train S.A.Q.S. from a young age, starting with agility and quickness for U6-U12, and moving on to full-on speed and strength training for older players. 

All training drills are designed by Head Coach Walter Altamirano, a NASM-certified Performance Enhancement Specialist (PES) and U.S. Soccer National “C” License holder. 

Learn more about our Spring U12-U14 Thursday Night Skills Sessions with S.A.Q.S. for a strong start, or sign up here.

Questions? Contact us at jouk.soccer@gmail.com







Franziska Renata