Improve your speed and quickness : without a ball

Soccer combines all areas of fitness.  Depending on your position, every player may require a different fitness skill set.

A striker may require speed to outrun defenders and strength to hold the ball to keep possession. 

Defenders usually have an exceptional first step and quick lateral movement to adjust to offensive players' movements.

Midfielders have a combination of all areas.  Outside midfielders require speed to get up and down the field to support offense and defense. 

I played striker and occasionally moved to outside midfield in my college days.  I would say my strengths were quickness and top speed.  I was a smaller player in size but could out jump many players taller. 

These drills are a few that I used to help increase my speed and power.  During the offseason is when I would really ramp up the movement specific drills.

Uphill sprints – to develop strong power in the legs, players have to run 10 yard sprints. Coaches typically allow a lot of rest time in between the sprints so the players do not get burn out considering the sprints is done uphill.

Step Jumps – with no ball needed, this exercise is done after a warm-up. Players will stand beside an object which is typically a cone but not always. The player is to bring their knees to their upper torso and jump vertically over the object. As a part of many conditioning routines, 3 sets are recommended. The players should try to avoid touching the surface of the soccer field or gym if possible.

4 Cone Drill - used to developed forward, backward, and lateral quickness.  Using short yardage helps to improve first step quickness and change of direction.  This drill can be modified to move forwards the entire time, forward and backwards, and incorporate lateral movements too.