 We're gonna improve some speed, some movement, but also dribbling with pace and intensity and purpose and confidence. So I've got two girls here. We're gonna work a bit on just movement without a ball. And when I feel that they're comfortable, they're pushing themselves, they're getting faster, I'm gonna add a ball and challenge them to do what they did without the ball when the ball is at their feet. A lot of players, they run a certain way. As soon as the ball is at their feet, they run completely. It's pretty windy. We're having a little technical issues with the mics, but hopefully this one works for you. Spiro's gonna make it happen regardless. I just want no ball, stand on this line. All I want you to do, both on the line, you're just gonna sprint to that line there. Show me that good technique. Once you get through, just rest, walk back, come again. Let's just do about four of them. Ready? Go, come on, push. Yes. Good, walk back slow. Okay, so you're racing against yourself, your own technique, be better every time, but use each other as competition, yeah? Don't let her beat you. She doesn't beat you every time. You need to beat her this time. I think she beat you, yes? Think about that, ready? Go, push. Yes, good girls. And walk. Okay, so as I said in another video, sprint technique. You can talk about technique of shooting a ball one time. You're not gonna master it overnight. Technique of running, you're not gonna master it overnight. It's every time you're out there, you're actually thinking about what you're doing with your body, your arms, girls, again, lean forward even more. Push that ground behind you. I want you to reach a little further with, so this is called knee drive. Instead of just putting my foot here, I'm actually driving my knee forward, grabbing more ground, grabbing more distance, yes? And pump the arms hard like you always do. Ready? Go, come on. Pump, pump, pump. Yeah. Last one, last one, ready? Ready? Ready? Go. Yes, both of you looks better. I'm just gonna do that turn over there, okay? So sprinting here, jump, sprinting back, okay? Remember the jump turn, when I come out of that turn, I'm not here, I'm here, and I'm doing exactly what I did on the other side to start my sprint. Do one, we'll give you advice. It's a race to this line. Ready? Go, come on. Yes, low, good, good. When you turn, try to turn. Cause both of you probably came back here, yes? Pass the line, try to turn right on that line. Ready, one more. Get super low, pump the arms harder, work harder. Go, come on, quick. Low? Yes, go, yes. Okay, it's good, it's good. Come one more. So just like I said before with that knee drive, yeah? Instead of pushing here, I'm actually, reaching out there. When you come out of here, don't put this foot here. Put this foot here. Ready, go one more, last one. Ready, go, come on, push. Yeah, yeah, good girls, looks good. Just gonna come to this pole here. I'm gonna do a figure eight. Okay, so I'm gonna go there, there, there, there. Every time I get around a corner, I'm focusing on that turn. What am I doing on my turns? Getting low, okay? If you forget everything else, just get way lower, push off with power, okay? But I'm gonna go like this, low here, done. Ready, tightly go, let her go, let her go. Low, push off, pump, pump, pump, pump, pump. Low, push off, good, ready? Go, yeah, yeah, good, good, recover. That's okay, and go, okay. One more time, both of you, when you're coming out on these turns, I want you to think about being way tighter to that pole, okay, like here to here, like my quad is coming around that, yes? When you're turning, you're like here, see that? Okay, so your turn's gonna be faster, it's gonna be sharper. If you come here, here. Last one, one more time, just do it better. Tighter turns, get lower, push off harder when you turn. That first step after the turn is the most important. Come on, ready, let's go. Yes, yes, that looks way better. Yes, again, all the way, all the way, all the way. And focus on that first step after the turn. Toes towards your target, ready? Go, come on, last one, yes. Low, low, low, push, push, tighter turn, tighter turn. Yes, good, both of you good. Breathe, come back, get a ball. First one, all you're gonna do, sprint there. Yes, tightly go here, tore go here. All I want you to do, sprint there, jog back, okay? But when you sprint with a soccer ball, it should be the same as what you did, yeah? It's not gonna be exactly the same because you're gonna have to adjust to the ball. But we don't run like this, do we? Okay, same, and when I'm running, I'm trying to get away from someone. If I'm jogging with the ball, I'm gonna get caught. When you have open space in the field, do the sprint technique with the ball, okay? It's here. Even if you wanna take one touch, but it's in your control, do it, so just sprint and then come slow back. I just want you to do three, ready, go. Yes, and recover, come back, come back slow. Breathe, set, show me low, pump your arms ready, go, push. Yes, good, and go, one more, just set it on the line. If I'm dribbling in these areas, it's fine for these touches, but as soon as I get past someone, I wanna be quick, okay? So here you practice that, the turn, okay? So nice and low, pump the arms, and back, quick as you can. Go for speed, ready, go. Turn, yes, yes, yes, yes. Good girl, that's good. Okay, just try to go faster each time. If you lose it, that's totally fine. I wanna see you lose it every once in a while, all right, so you're not fast enough. Go, recover, recover, good. And can you control it on the way back? Breathe, just one more, just one more. Make it your best one, stay low, and girls, low here is one thing, but here don't come up here, yes? After that turn, again, stay low. Pump your arms, drive your knees, ready? Ooh, she's ready, go, come on. Yeah, yeah, good and stuff. Okay, breathe, come here one time. I'll do one, hopefully fast, ready? On these long ones, push that ball around with it, yeah? If you get there in one touch, but it's in your control the whole time, that's probably perfect. If you need to take multiple, that's fine. When it's time to turn, that's when you do these quick little ones, get your hips around it. Let me try, go, as fast as you can. Low, touch, touch, explode. Touch, touch, explode out, boom, yes, that's the touch. Low, explode, good, tight. Ready, come on, last one, go. Yeah, yeah, really low, bend your knees, now push. Good, good, recover, and good. Okay, we're gonna stop there, you girls go get water, come back. So I started with the speed stuff, just wanted that good sprinting technique, something that I'm always practicing with the players. But as I said in the intro to this video, for some reason, as soon as we get the ball at the feet, we forget everything we learned about the running mechanics. So I like to start with the speed stuff, then I'm adding the ball work, encouraging them to go faster and faster. I want them to lose the ball every once in a while. If you're always jogging with the ball at your feet, you're gonna get tackled, you're not gonna be beating many players. So the biggest thing for this is constantly challenging them to push mentally, push your speed, go faster, go faster, go faster. So many times you see players doing dribbling drills and it's just, it's not match realistic. Challenge the pace, your skills will improve. If you screw up, don't stop the drill, adapt as quickly as possible, recover that ball and finish the exercise. Thank you so much for watching this video. Please give it a thumbs up, a like, comment, subscribe, and we'll see you real soon.