Fitness integrated with the ball: reaction speed, agility and changes of direction, coordination with ladders and hurdles, strength, endurance and warm-ups. Drills designed so the physical work also trains the game.
15 drills
15 drills
The six running exercises of the FIFA 11+ injury-prevention programme: straight ahead, hip out, hip in, circling partner, jumping with shoulder contact and quick forwards-and-backwards in a cone course.
Full-pitch 11v11 with normal rules but no stoppages: the moment the ball goes out a coach feeds another one in instantly from the touchline and the players must press and transition without rest. The Wednesday exercise of Bielsa's Leeds.
The Hoff interval protocol moved into the game: 4v4 without keepers on 35x25 m, four 4-minute bouts at 90-95% of maximum heart rate with 3 minutes of active recovery.
Three-station circuit on a half pitch in blocks of 4 minutes of work and 4 of recovery: hurdle hops and pole slalom, coordination ladder with pass and shot, and a maximum three-touch dribble before finishing.
The 5-10-5 pro agility (short shuttle) test adapted to football: three cones 5 m apart, lateral start, two 180-degree changes of direction and a second run dribbling the ball.
Repeated-sprint-ability protocol validated in football players: 3-4 sets of 4-6 30 m shuttle sprints (20 m out, 180-degree turn and 10 m back) with 30 seconds of recovery between sprints.
Raymond Verheijen's football conditioning game for the final weeks of pre-season: 4v4 to two mini goals on 30x20 m, two sets of six 1-minute repetitions with 2 minutes of rest.
Core block of the FIFA 11+ in six stations: the bench, sideways bench, Nordic hamstrings, single-leg balance with ball, squats and jumps, with three progression levels per exercise.
Two players wait with their backs to the coach; on the signal they turn and sprint to the ball the coach has played in. First to the ball attacks the mini goal, the other defends. Reaction, acceleration and a duel in one action.
Neuromuscular activation block to close the warm-up: 20 m speed build-ups, starts from different positions and reaction sprints to a visual cue from the coach.
Activation circuit in two parallel stations: agility ladder, low hurdle jumps and a slalom between poles, finishing with a wall pass and a pass to the next team-mate.
Ball circulation around the four sides of a square, following the pass while performing a mobility movement on each leg. Combines passing technique with activation without stopping.
Progressive warm-up in pairs: passing combined with dynamic mobility, controls with lateral movement and a final activation with short sprints to a central cone.
Dribbling circuit through a line of cones with changes of direction and a final sprint. Works ball control with both feet, head up and change of pace.
Coordination circuit for young goalkeepers: quick feet through the ladder, a diagonal sprint to the goal and a clean reception of a ball from the coach.
With short starts of 5 to 15 metres on visual or auditory cues, changes of direction and duels for the ball, always with full recovery between repetitions. Here you will find ready-made drills with progressions.
Yes, and in grassroots football it is recommended: coordination circuits with a pass, warm-ups with the ball and chasing games keep motivation high and transfer better to the match.