Indian Running file - Players jog around
the field in pairs. The back pair must sprint to the front, outside the line of other
players, then the next pair, and so on.
sprinting, backward and sideways sprinting - Arrange a line of
cones 3 yards apart and 30 yards long. Players sprint to the 1st cone and then back; 2nd
cone then back; and so on.
5000 endurance running - Using the soccer field,
players first jog around the perimeter. When they return to the starting point they must
sprint one side then jog the remainder, then two sides, three sides and full field sprint.
s) - Strap an old car tyre to a
player's midriff with approximately 25 feet of slack rope. Player must run distances of 50
-100 yards against the resistance.
training (30 seconds on each) -
Arrange 5 stations; divide group into 5 equal teams and start 30 second drill. -a) Push
ups. b) Burpees. c) Sit ups. d) Star Jumps. e) Bench Jumps.
Up and down the clock- 10 yd; 20 yd, 30 yd, 40 yd, and 50 yd
sprints then walks back breathing deeply. Arrange cones in 10 yard distances; develop
progressive long run sprinting and develop breathing for recovery.
endurance in circle - Arrange 10-15 players
in a circle; one player enters and goes for 30 seconds calling and heading balls back to
the server. This can be developed with two or even three players challenging for the same
ball in the circle. This drill can also be used with passing and control topics.
Posture running - over cones: Start at the end of the line
cones; run over the top of the cones; lift your knees high. Purpose: To keep upper body
and head still while running.
running - around cones: Stand sideways to the line cones; start at the first cone and run
between each cone sideways; use small; quick steps. Purpose: Improves forward movement and
starts- no cones: Begin a sprinter's starting
position; use a two point stance and burst forward as quickly as possible; use a three
point stance; use a four point stance. Purpose: Improves initial movement towards ball.
- no cones: Mark off 50 yards and 20 yards on
the track; start in a three point position; run to finish and quickly change direction to
run backwards; have a partner time each sprint.
down drill - Objective: Improve speed by running
short sprints forwards and backwards. Start at the end of the line of cones; sprint to the
cone diagonally in front; go around the cone; back pedal to the opposite next cone; go
around it; repeat the process; go through all the cones; jog back to the starting point.
Look For: Explosiveness on first step; body straight and leaning forward; arm movement on
sprints; arm movement on back pedalling.
Step Drill - Objective: To work on
explosiveness. Have two lines of cones in a "zigzag" formation; cones must be
seven or eight feet from each other; have at least eight cones on each line. Stand by the
first cone; stay inside the two lines of cones thru the drill; touch the first cone and
always facing forward go to the next cone by performing one cross-over step and a few side
steps; get to the cone as fast as possible, touch it and go for the next one; repeat the
process and finish touching every cone; jog back to the starting point. Look For: Bent
knees, Explosive recovery.
Step Drill - Objective: To work on
explosiveness, mainly on the first step. Have two lines of cones in a "zigzag"
formation; cones must be seven or eight feet from each other; have at least eight cones on
each line. Start at the end of one line of cones; sprint to the closest cone to the side;
over-exaggerate the first step: if cone is to the left, left leg goes first and vice
versa; decelerate as you get to the cone; turn and sprint to the next cone; repeat process
until you finish weaving in and out thru the cones; jog back to the starting point. Look
For: Powerful and explosive first step, pivoting and turning, arm movement, leaning
over Step Drill - Touch cone and side step; stay lower-no feet bump; last cone
sprint back ( *Use also running backwards)
Use same set up for going around cones, get low when going around cone and touch-sprint
Same as 1) above - no touch cone ; sidestep around cone - sprint back.
Sprint to first cone - back stepping to next - change speed sprint to next cone, etc.
Spring back. (*Develop w/ball)
Ski-skip drill in and out of cones, then sprint, jog back.
High knees over cones.
more conditioning drills