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