8 Free Pre-Season Football Training & Conditioning Drills from Elite Coaches

Objective: Passing, awareness, quick reactions, and speed work.

• Players work in groups of 3-6 and are numbered 1 to 4. They pass to each other in order: 1 → 2 → 3 → 4.
• On the coach’s call (shown as No. 1 in the diagram), Player 1 from each group leaves their area, slaloms through poles, and joins the next group (moving clockwise).
• The coach can call out any number at any time, and can call multiple numbers together for added challenge.
• After each set, players complete dynamic and static stretches before the next round.
• Progression: To raise intensity, players must run around a pole after every pass.

Objective: Physical stimulation - high-speed and sprints to develop the capacity to run fast.

Description:

Set up 2 end zones (20 x 15 yards) and 1 middle zone (20 x 5 yards) with mannequins. 3 teams of 4 players start in each zone.

Play starts with 1 team (reds) keeping possession. 2 defenders (yellows) press from the middle zone. If defenders win or kick the ball out (1 point), they swap roles with the attacking team.

After a set number of passes, the attacking team must pass or chip over the mannequins to the other end zone (blues) for 1 point. The defenders then press in the opposite zone. Players are limited to 2 touches.

Coaching Points:

• Fast transitions test stamina and speed endurance.
• Rotate roles often to allow recovery.

Description:

We mark out 3 squares of 8 x 8 yards as shown, with 10 yards distance between them. 4 players are positioned on one side of each square and 2 players defend inside trying to win the ball (4v2 possession exercise). One square has no defenders.

The defending players try to touch the ball and if they do, the player who missed the pass and the one that made the previous pass (the 2 blue players in the diagram) then become the defenders and have to go to defend in the third square.

Variations:

• All the players are limited to 2 touches.
• Alternate between the players being allowed 1 or 2 touches.
• All the players are limited to 1 touch.
• If 4 players complete 10 consecutive passes, the same defenders then have to go to defend in another square.

Description:

1. A passes to B (either side).
2. B returns the pass to A, who moves forward to receive and complete the one-two.
3. A passes diagonally to C (or C2 if playing from other side), who checks and drops
back/inside to receive. 4. C plays the ball back for B to receive on the run.
5. B passes diagonally to C2, who moves in front of the mannequin.
6. C2 plays the ball for C to receive on the run.
7. C delivers the final pass timed for C2’s run around the mannequin.
8. C2 scores in the mini goal.
9. The players rotate to the next position (A -> B -> C -> C2 -> A) and the practice continues.

Description:

1. Player A meets in the middle with the opposite Player A.
2. They hold hands and side-step to the cone.
3. Player A on the left moves between the hurdles and 2 foot jumps over the 2nd. Player A on the right 2 foot jumps over all 3 hurdles back/inside to receive.
4. The Coach passes the ball.
5. Player A receives.
6. Player A passes to Player B.
7. Player B passes the ball back (1-2).
8. Player A plays an aerial pass to Player C.
9. Player C plays the ball back for Player B.
10. Player B passes in front of the mannequin for Player C to run onto.
11. Player C either passes to Player D's feet or in front of the mannequin for him run ont.
12. Player D receives and dribbles through the yellow poles to the start.

General Objectives:

Create space from defenders, pass and receive with directional control, and make sharp movements in a small game-like drill.

Players: 10-12 players (plus 3-5 extras).

Technical Focus:

• 1-2 touch passing and receiving (directional control).
• Checking away from defenders.
• Mix of short, long, support, and through passes.

Tactical Focus:

• Body shape and positioning.
• Escaping markers and supporting play.
• Maintaining width, depth, and high game intensity.

Drill Sequence (8-yard triangle / 10-yard rhombus):

• A passes to B, then B to C who dribbles inside.
• C passes diagonally to F, who drops back, then runs around the cone to receive.
• B spins to receive from F and passes to E.
• E plays a “give and go” with D, runs around the cone to receive again.
• E plays a through pass for F’s overlapping run around the cone. F finishes by passing to the next player.

Player Movement: A → B → C → D → E → F → A

General Objectives:

Technical passing/receiving, quick combination play, and third man runs

Description:

Two balls start simultaneously from A and E.
A/E play a one-two with B/F, then pass wide to C/G.
C/G pass inside to B/F, who run around the mannequin to provide support.
B/F then play a through pass for the overlapping third man run of D/H.
D/H finish with a pass to Position A/E.

Coaching Points:

Effective passing and receiving, with a focus on control and accuracy. Timing of movements to receive and correct body shape to play is key, as well as the weight of pass (B/F) for the overlapping player (D/H).