How to do the drill
- 1
Set 4 cones in a square, 8 big steps (about 16 feet) on each side.
- 2
Start the timer. Dribble fast around the outside of the square for 30 seconds, cutting sharply at each cone.
- 3
Count every cone you pass. Then walk and rest for 30 seconds.
- 4
Do 8 rounds, switching direction each round so both feet get work.
- 5
Add up the cones from all 8 rounds. Log your total.
Coaching cues
- Small touches at cones.
- Head up.
- Push hard, then breathe.
What good looks like
Your cone count stays close to your first round even in round 8, and the ball stays close at every turn.
Safety
Warm up with a few minutes of easy dribbling first. Drink water before and after, take shade breaks on hot days, and stop if you feel dizzy or sick.
Why this drill
Soccer games are sprints and recoveries over and over. Working hard with the ball while tired builds fitness and keeps your touch sharp late in games.
Next conditioning drillLadder Footwork into the Ball →
