Soccer Running Drills to Boost Your Speed and Stamina on the Field

I still remember watching that historic NCAA women’s badminton final last December, when San Beda’s squad dethroned the San Sebastian Lady Stags to claim their first-ever championship. As a former college athlete and now a fitness coach, what struck me most wasn’t just their technical skill—it was their relentless movement, speed, and incredible stamina. That kind of endurance doesn’t come from talent alone. It’s built through deliberate, sport-specific conditioning. And in soccer, just like in badminton, your ability to outlast and outpace opponents often decides the game. Over the years, I’ve seen players transform their performance by integrating running drills that mimic match intensity. Today, I want to share some of the most effective soccer running drills I’ve used and studied—drills that can seriously boost your speed and stamina, whether you’re playing in a local league or aiming for a championship like San Beda’s squad.

Let’s start with high-intensity interval training, or HIIT. I’m a huge believer in this approach because it mirrors the stop-start, explosive nature of soccer. A typical session I design includes 30-second all-out sprints followed by 45 seconds of walking or light jogging, repeated 8 to 10 times. Research suggests that HIIT can improve aerobic capacity by up to 15% in just six weeks—though honestly, I’ve seen some of my athletes hit closer to 20% when they’re consistent. The key here is pushing your limits during those sprint intervals. Your body adapts to producing energy quickly, which translates directly to those bursts you need to chase down a through ball or break away from a defender. One of my favorite variations is using a pitch: sprint the length of the field, then jog the width. It sounds simple, but after four or five rounds, your legs feel like lead—and that’s when the real growth happens.

Another drill I swear by is shuttle runs. I know, they’re not exactly glamorous, but they build the kind of agility and short-distance speed that wins possessions. Set up cones at 5, 10, and 15-meter intervals. Sprint to the first cone and back, then the second and back, and so on. When I first tried these years ago, I’d finish a set in around 25 seconds—now, my advanced players can do it in under 18. What makes shuttle runs so effective is the constant change of direction. In a real match, players change direction every 3-4 seconds on average. By training your body to accelerate, decelerate, and re-accelerate efficiently, you’re not just building stamina; you’re also reducing the risk of injury. And let’s be real—there’s nothing more satisfying than watching an opponent struggle to keep up because you’ve mastered these sharp turns.

Of course, endurance isn’t just about short bursts. Long-distance runs still have their place, though I’ll admit I’m not a fan of mindless jogging. Instead, I prefer tempo runs: sustained efforts at about 75-80% of your max speed for 15-20 minutes. These improve your lactate threshold, meaning you can maintain a higher intensity for longer without fatigue. I usually recommend doing these once a week, and over time, I’ve noticed players cover 10-15% more distance during matches. But here’s my personal twist: I often combine tempo runs with ball work. Dribbling while maintaining pace forces you to coordinate under fatigue, which is exactly what separates good players from great ones.

Now, let’s talk about fartlek training—yes, the funny-sounding Swedish word that means "speed play." This is less structured but incredibly fun and effective. During a 30-minute run, mix in random surges: sprint to that tree, jog to the bench, then stride steadily until the next corner. I love this drill because it’s unpredictable, just like a real game. I’ve found that athletes who include fartlek sessions at least once a week report feeling more mentally sharp and physically resilient during tight matches. And if you want numbers, one study I came across noted that fartlek training can boost VO2 max by up to 7% over eight weeks. Whether that’s entirely accurate, I can’t say for sure, but anecdotally, the improvements in my training groups have been undeniable.

Finally, I always emphasize recovery. It’s not a drill per se, but without proper rest, all that hard work goes to waste. I advise my athletes to incorporate light recovery runs—around 20 minutes at a conversational pace—on rest days. It keeps the blood flowing without adding strain. Personally, I’ve made the mistake of skipping recovery in the past, and it led to plateauing or even injuries. So learn from my experience: balance intensity with smart rest.

Looking back at San Beda’s badminton champions, their victory wasn’t an accident. It was the result of targeted training, discipline, and a focus on fundamentals that translate across sports. For soccer players, integrating these running drills into your routine can make all the difference. You’ll not only last longer on the field but also play with more confidence and control. Give them a try—you might be surprised by how much faster and stronger you become.