Soccer conditioning drills
Conditioning drills sized for youth players, each with a video clip, steps and a number to beat.
How coaches assign drills- 4 drills
- All with no partner needed
- Every drill has a video clip
- 12 minutes each
4 soccer conditioning drills
Conditioning0:46Ladder Footwork into the Ball
FixesSlow, heavy feet and losing the ball after moving quickly
- 12 min
- Ages 7–18
12 runs through the ladder (4 of each pattern), each followed by 10 toe taps, 2–4 days a week
Conditioning0:465-10-5 Cone Shuttle
FixesSlow turns and wide, off-balance cuts
- 12 min
- Ages 8–18
6 timed runs (3 starting each way) with 1 minute rest between, 2 days a week
Conditioning0:50Falling Starts and Ball Sprints
FixesSlow first steps and slowing down when dribbling into space
- 12 min
- Ages 8–18
5 falling-start sprints and 5 sprints with the ball, walking back to rest after each, 2 days a week
Conditioning0:53Dribble Box Intervals
FixesGetting tired late in games and a sloppy touch when out of breath
- 12 min
- Ages 8–18
8 rounds of 30 seconds hard dribbling and 30 seconds rest, 2 days a week
How to use these soccer conditioning drills
What these conditioning drills work on
- Quick feet and fast changes of direction.
- Acceleration over short distances.
- The fitness to keep running for a whole game.
Keep conditioning short for young players and rest fully between sprints. Drills done with a ball at game speed are conditioning too.
Soccer conditioning drills FAQ
How can I get faster for soccer?
Short, full-speed sprints of 5–20 yards with full rest in between, plus agility work where you stop and change direction. See soccer speed drills and soccer agility drills.
Do I need an agility ladder?
No. Chalk or tape lines on a driveway work just as well. See soccer ladder drills.
More soccer drills by skill
- Soccer dribbling drills8 drills
Ball mastery touches, cone dribbling and the moves that beat defenders: the Cruyff turn, step over, La Croqueta and elastico.
- Soccer first touch and juggling drills4 drills
Juggling, receiving a pass off a wall, controlling a ball out of the air and turning with your first touch.
- Soccer passing drills4 drills
Inside-of-the-foot passes and one-touch passes against a wall, long passes and throw-ins.
- Soccer shooting drills6 drills
How to kick a soccer ball, laces shots, curling and chipping the ball, volleys and penalty kicks.
- Goalkeeper drills at home4 drills
The ready stance, catching, wall reaction drills, diving and goalkeeper footwork.
Assign soccer drills to your team
Use the drills in this library or make your own. Coaches assign them as homework between practices, and players open each drill on their phone, do it and check in when they finish.
Get the Bravara app- 01
Pick drills or make your own
Start from the soccer drills in this library, copy one and change it, or write your own with steps, a YouTube video, your own photos and videos or a link to read. Then assign it to the whole team or to certain players and set how many days a week.
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Players do them at home
Players open the drill on their phone, watch the video or read the steps, do the drill and check in when they finish. They can upload a video of their work too.
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Players log a result
A drill can have one result to track, like strikes out of 30. Results stay private to the player and their family, and players earn XP and levels as they keep checking in.
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The coach sees who did it
Coaches see who has checked in on each drill and can react or reply to a player's check-in.
Assign soccer conditioning drills with Bravara Reps
Coaches assign drills to the team or to certain players. Players check in from home, log a result and earn XP as they go.
