Soccer conditioning

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 atouch line and dribbles quickly to the first cone (to
fourth cone 20 yards from the third cone. I usuallythe cone, not around it) and cuts the ball with the
set up about three lines of these cones just so theinside 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 10the second cone and cuts the ball with the outside of
standard military style push-ups, pop back up andhis foot, dribbles back to the touch line and cuts the
sprint back to the starting line and then sprint to theball with the outside of his foot, dribbles to the third
second cone and do 10 sit-ups, pop up and sprintcone and cuts the ball with the inside of his foot but
back to the starting line and then sprint to the thirdbehind his other leg. He then dribbles back to the
cone and do 10 jumps pulling the knees up as closetouch line and again cuts the ball behind his other leg.
to the chest as possible (land softly each jump andHe then "sprint dribbles" around the last cone and
push hard off ground). They then sprint back to thepasses the ball to the next player (Player #2) in his
starting line and then sprint to the fourth cone andgroup 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 mayspeed 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 andLosing team or teams are to do some sort of
stretched before this. I usually let the kids messpunishment. I like giving a soccer ball to the winning
around with the ball a little until most everyone isgroup and allowing one of that group to punt the ball
ready with cleats on. This includes short passing andas 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 kidsNOTE:
do some "build-ups" after stretching. They will runOn the first second and third cones he is to keep the
about 50 yards or the width of the field slowlyball 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 suretypical full speed sprint.
everyone is back on the line and then do it back theVARIATIONS:
other direction.Have all the players do the drill right footed only. The
Then do the same building up to about 75% of theirnext 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 andOn the behind the back cut they should fake a shot
you have less chance of an early hamstring pull. Thenas 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 2VARIATION:
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 Dribblesoccer ball which makes it an ideal off-season drill for
Use the same arrangement of cones as the drillhigh schools in Alabama where you can not touch a
above. Now take your total practice squad and havesoccer ball at school except during specific months of
them divide into equal teams of 3 or 4 players each.the school season.