| Players line up side by side along the
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| | practice squad and have them divide into
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| touch line.
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| | equal teams of 3 or 4 players each.
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| Space 3 cones about 10 yards apart and
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| | Player #1 from each team starts the race
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| then a fourth cone 20 yards from the
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| | on the touch line and dribbles quickly to
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| third cone. I usually set up about three
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| | the first cone (to the cone, not around
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| lines of these cones just so the kids
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| | it) and cuts the ball with the inside of
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| have an idea where to stop.
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| | his foot, dribbles back to the touch line
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| In unison they sprint to the first cone
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| | and cuts the ball with the inside of his
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| and do 10 standard military style
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| | foot, dribbles to the second cone and
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| push-ups, pop back up and sprint back to
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| | cuts the ball with the outside of his
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| the starting line and then sprint to the
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| | foot, dribbles back to the touch line and
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| second cone and do 10 sit-ups, pop up and
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| | cuts the ball with the outside of his
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| sprint back to the starting line and then
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| | foot, dribbles to the third cone and cuts
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| sprint to the third cone and do 10 jumps
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| | the ball with the inside of his foot but
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| pulling the knees up as close to the
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| | behind his other leg. He then dribbles
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| chest as possible (land softly each jump
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| | back to the touch line and again cuts the
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| and push hard off ground). They then
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| | ball behind his other leg. He then
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| sprint back to the starting line and then
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| | "sprint dribbles" around the last cone
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| sprint to the fourth cone and back. There
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| | and passes the ball to the next player
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| is no rest during this entire repetition.
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| | (Player #2) in his group who is waiting
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| Once they have completed that repetition
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| | at the touch-line. He does the same
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| they may take a one minute rest and then
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| | routine (inside, outside, behind the back
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| start a second rep. (Do five reps like
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| | and speed dribble) and then passes to the
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| this.)
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| | next player (Player #3) in the group.
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| Each practice increase the amount of
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| | The group that completes their relay and
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| pushups, sit-ups, and jumps until you get
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| | sits down wins the race. They MUST all be
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| to 30 each.
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| | sitting down in the touch-line area in
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| Make sure the players have warmed up and
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| | order to be considered as finished.
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| stretched before this. I usually let the
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| | Losing team or teams are to do some sort
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| kids mess around with the ball a little
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| | of punishment. I like giving a soccer
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| until most everyone is ready with cleats
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| | ball to the winning group and allowing
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| on. This includes short passing and
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| | one of that group to punt the ball as
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| juggling but no long passes or shots on
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| | hard as they can. The losing team(s)
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| goal.
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| | must sprint to the ball and AROUND it
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| I then make them do a easy half mile jog,
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| | without touching it. The last player can
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| stretch, and then another half mile jog.
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| | dribble the ball back.
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| I usually have the kids do some
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| | NOTE:
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| "build-ups" after stretching. They will
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| | On the first second and third cones he is
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| run about 50 yards or the width of the
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| | to keep the ball close to his feet when
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| field slowly building up to about 50% of
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| | dribbling. On the last he is to sprint
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| their fastest speed.
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| | all-out 100% and the ball will be out
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| They have about a 5 second rest to make
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| | front in typical full speed sprint.
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| sure everyone is back on the line and
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| | VARIATIONS:
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| then do it back the other direction.
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| | Have all the players do the drill right
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| Then do the same building up to about 75%
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| | footed only. The next time through have
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| of their speed.
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| | them do the drill left footed only.
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| Then about 90%.
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| | VARIATION:
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| This gets the legs used to going at top
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| | On the behind the back cut they should
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| speed and you have less chance of an
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| | fake a shot as they cut the ball. They
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| early hamstring pull. Then go to the cone
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| | can throw their hands out wide to make it
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| drill above.
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| | appear they are shooting.
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| Conditioning Drill Number 2
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| | VARIATION:
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| Relay races with balls - Working on
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| | We also do this drill as a cutting drill
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| cutting the ball.
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| | WITHOUT the soccer ball which makes it an
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| Inside, Outside, Behind the Back and
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| | ideal off-season drill for high schools
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| Speed Dribble
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| | in Alabama where you can not touch a
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| Use the same arrangement of cones as the
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| | soccer ball at school except during
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| drill above. Now take your total
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| | specific months of the school season.
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