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