Kylian Mbappé Soccer Speed Workout

Kylian Mbappé has become one of the best soccer players in the world at just 21. His textbook finishing, dribbling skills, strength, and explosive speed stand out above the rest. Particularly, his explosive speed is something of an elite athlete. Which is why I want to share this Kylian Mbappé soccer speed workout with you.

I want to share a quick story before I share the Kylian Mbappé soccer speed workout with you.

It wasn’t too long ago that I decided to sink my teeth into the soccer world.

The biggest surprise was the fact that many organizations and players DON’T address the physical side of their performance outside of their skills training. Many soccer players falsely believe they can get faster and more agile from practices, scrimmages, and ball drills.

Which means many of the fastest soccer players out there, even professionals, are naturally fast.

They haven’t done speed or agility training off the field. They haven’t worked on their strength or explosiveness in the gym. (From what I’ve researched, even Mbappé is guilty of this.)

Most of them were gifted with elite athleticism.

That’s not taking away from their abilities. Soccer takes loads of skill, and hard work to master.

But, many are neglecting their physical performance.

What does that mean for you?

It means that if you, as a soccer player, work on your speed, agility, strength, and power OFF the field… You’ll have a HUGE advantage.

And that’s why I’m sharing this Kylian Mbappé workout.

To give you a taste of how soccer performance training works and what it can do for you.

Because once you’ve finished this Kylian Mbappé workout, you’ll see how isolating your speed and agility work can provide HUGE benefits to your athleticism.

And more…

You’ll see how just investing a few hours a week off the field for speed and power training can give you a HUGE competitive edge over your competition.

Let’s get into it:

The Kylian Mbappé Speed Workout

As I said above, Mbappé is known for his explosive speed. And that’s what I really want to emphasize in this workout.

There are three pillars of speed development, and I hit on all of them.

They include relative force production (how much force you produce relative to your bodyweight), acceleration mechanics, and frontside/backside mechanics.

Developing all of these aspects of speed through strength training, plyometrics, and speed mechanic drills will certainly make you a faster athlete.

Top Speed, Acceleration + Change of Direction

1. Half Kneeling Arm Pump Drill 2x10s

  1. Place Your Non-Dominant Knee on the ground, other leg with the foot flat on the ground
  2. Begin by relaxing the shoulders and swinging your arms up to shoulder level. One arm reaches shoulder level in the front while the other reaches shoulder level in the back
  3. Do this for five seconds while trying to stay relaxed
  4. After 5 seconds, breakdown into a full speed arm pump
  5. Pump your arms from cheek to cheek
  6. Make sure to chop at the pocket
  7. Do this for another 5 seconds, then relax

2. Falling Starts 4×1

  1. Begin with your hands by your sides standing straight up
  2. Tip onto the balls of your feet
  3. Right before you’re about to fall, take a step forward and react off the ground
  4. Take a big and powerful first 3-5 steps exploding into a full on sprint

3. 2 Point Stop & Go’s 4×20 yds

  1. Set up 4 cones 5 yards apart from each other
  2. Begin in a 2 point stance at cone one
  3. Accelerate towards the first cone and decelerate to a dead stop
  4. Re-enter your two point stance and repeat to the next cone
  5. Repeat at each cone until you’ve travelled 20 yards

4. 2 Point Acceleration to Deceleration 4×1

  1. Set up four cones 10 yards apart from each other
  2. Begin at cone one in your 2 point stance
  3. Explode into a full on sprint towards the second cone
  4. When you reach the second cone, decelerate into a jog
  5. As you reach the third cone, accelerate into a full on sprint
  6. As you reach the fourth cone, decelerate into a jog again
  7. Remember, when you accelerate into a sprint, keep a forward lean and try no to swoop your legs behind you

5. Y-Cut Drill w/ Reaction 4×1 Each Way

  1. Set up 3 cones in a V-shape
  2. Start 5 yards away from the middle cone
  3. Have a partner stand on the inside of the V
  4. Approach the cones and sprint to the side your partner points to
  5. Stay tight to the cones and plant hard as you change directions

6. Full Circle Run 4×1 Each Way

  1. Set up 4-8 cones in a circle
  2. Start at one end of the cones
  3. Sprint around the cones
  4. As you sprint, stay tight to the cones and tilt your forehead. Don’t forget to decelerate as necessary
  5. Repeat each way

7. Sled Sprints 8×20 Yards

  1. Place light weight on the sled
  2. Place your hands on the sled, hips up, and shins at a forward angle
  3. Pump your legs and move the sled down the turf without letting your hips drop
  4. Repeat 8 times


This is where we’ll work on developing your relative force development. The lifts here not only will make you stronger, but they will also manipulate anatomical mechanisms in your body to make you more powerful. Excited? Let’s get into it.

1. A. Isometric Back Squat – 5×3 [1|4|X]

  1. Place your hands just outside shoulder width on the bar
  2. Pin your shoulders down and back and step under the bar
  3. Place the bar on your upper traps
  4. Take a step and a half out and get the feet slightly outside of hip width
  5. Screw the feet down and into the ground
  6. Push the hips back slightly and sink the butt down to parallel
  7. Hold this position and contract the quads and glutes for 4 seconds
  8. Explode up
  9. Repeat for desired reps

1. B. Single Leg Glute Bridge – 5×5 Each Leg

  1. Lay on your back
  2. Place one heel as close to your butt as possible
  3. Tuck the opposite leg up into your chest
  4. Drive through the heel to lift your butt of the ground
  5. Hold at the top for one Mississippi then descend
  6. Repeat for desired reps

2. A. Elevated DB Reverse Lunge – 3×6 Each Leg

  1. Find a six inch elevated platform
  2. Grab dumbbells and stand on the platform
  3. Take a big step back with one leg and lower that knee towards the ground
  4. Keep your weight on your front leg and chest over the thigh as you do this
  5. Explode up
  6. Repeat on other side

2. B. VMO Step Down 3×8 Each

  1. Stand on a bench and sink your hips to 45 degrees
  2. Keep tension in the hips as you slowly reach down to the ground with one leg
  3. Tap the ground with that leg and bring it back up to the bench while keeping your opposite knee up
  4. Repeat on both sides for desired reps

3. KB Swings – 3×10

  1. Grab a kettlebell
  2. Stand with your feet outside of hip width
  3. Push your hips back and thrust them forward to get the kettlebell up to chin level
  4. Repeat for desired reps


1. Hyperextensions – 3×12

  1. Lay on your stomach
  2. Place your arms straight out in front of you
  3. Lift your chest off the ground and squeeze your glutes
  4. Hold for one second then return to resting position
  5. Repeat for desired reps

More Soccer Performance Knowledge

I hope you dig this Kylian Mbappé speed workout.

I know many soccer players don’t see the value in performance training off the field. Which is why you’ll have a huge edge if you keep training this way.

If you want more guidance on performance training, I encourage you to check out Soccer Performance System.

It’s my new, 14 week, soccer training program.

It includes speed work, agility training, explosiveness drills, and much more.

Right now, you can get it for a special discount.

Click below for more info:

Click Here to Increase Your Soccer-Specific Speed





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