⚡ The SPEED Course

Football Speed. Not Track Speed.

Welcome to The SPEED Course, a 20 minute course that gives you all the drills you need! This is speed training that’s specific for football — because football speed is different. 

It’s not just running fast in a straight line.
It’s changes of direction, different angles, stop-start bursts, and the ability to go from slow to fast in a split second — with the ball, without the ball, and under fatigue.

In this course we focus on what really wins you moments in a game:

• speeding up to go past a player

• slowing down for control and to set up a 1v1

• exploding into space

• recovery runs and defensive movement

• reacting quickly to calls, cues, and pressure

• staying sharp when your legs are tired

This is a longer session with a variety of drills, so you can pick what suits your level and your setup — cones, mannequins, hurdles, targets, walls, a partner… or just an open area.

🎯 What You’ll Improve

✅ Change of pace while dribbling (the most important kind of speed in football)
✅ Short sharp sprints and quick turning
✅ Fast footwork and reaction speed
✅ Movement patterns defenders and attackers actually use
✅ Explosive power with simple resistance (parachutes / relays)
✅ Speed of passing + speed of dribbling combined

🧠 Coach Zico’s Rule

We train speed the way you use it in a match:
small bursts, quick decisions, sharp technique, then recover and go again.

If you can do that consistently, you become the player who always looks a step quicker.

⚽ Let’s Get Faster

Set up a small area, stay light on your feet, and commit to the intensity when it’s time to go.

This course is about one thing:
Turning speed into a weapon.

Let’s get started.

Watch the below video in lesson 1 and read through the notation if needed, there are time stamps for the various drills if you need to go back and replay any of them.