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Football Conditioning Drills: 8 Free Fitness and Pre-Season Practices from Elite Coaches
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Football conditioning drills build the speed, endurance and sharpness players need for matches. The best ones do it with the ball, so players get fitter while they work on passing, pressing and decision-making at match intensity.
Below are 8 free conditioning drills from UEFA Pro Licence coaches Adam Owen and Javier Mallo, and from the training sessions of Pep Guardiola and Jürgen Klopp. Each comes with a diagram, set-up and a free PDF download. Use them in pre-season, or to keep fitness levels up during the season.
Key Facts
- 8 free drills, each with a full diagram and a free PDF download.
- Covers: activation and reaction speed, speed endurance, pressing, transitions and pre-season passing circuits.
- Ball-based: every drill uses the ball, so fitness work also develops technique and decision-making.
- Level: youth to pro.
- Experts: Adam Owen PhD (UEFA Pro Licence, England FA coach educator) and Javier Mallo PhD (UEFA Pro Licence, Real Madrid fitness coach, Manchester City 2011-13).
What’s inside
Meet the Experts
UEFA Pro Licence. UEFA Pro and A Licence coach educator for the England FA and other football federations. PhD in Sport Science and Coaching.
UEFA Pro Licence. Real Madrid fitness coach. Sports scientist and strength and conditioning coach at Manchester City 2011-13. PhD in Sports Sciences.
“Maximising the physical profile and status of players is only a part of the performance target, as from a coach’s perspective, building an integrated training process to a level where the physical, technical and tactical outcomes seamlessly fit into the development of the player or team, is fundamental to obtain performance progression within the coaching process.” Adam Owen PhD
Warm-Up and Reaction Speed Drills
1. Reaction Speed: Passing and Reactions in a 4-Grid Warm-Up
All the practice diagrams were created using SoccerTutor.com Tactics Manager Software.
Objective: passing, awareness, quick reactions and speed work.
- Players work in groups of 3 to 6, numbered 1 to 4, and pass in order: 1, 2, 3, 4.
- On the coach’s call (No. 1 in the diagram), Player 1 from each group leaves their area, slaloms through the poles and joins the next group, moving clockwise.
- The coach can call any number at any time, or several numbers together for an extra challenge.
- After each set, players complete dynamic and static stretches before the next round.
- Progression: to raise the intensity, players run around a pole after every pass.
Download the free practice: Passing and Reactions for Speed Warm-Up (Free PDF)
Source
Warm Ups to Maximise Performance: 50 Practices by Adam Owen
★★★★★ “Great book! Easy to follow and very helpful for all age groups and levels.” James
2. Pep Guardiola Warm-Up: Support Play with Triangle Patterns
Objective: create space from defenders, pass and receive with directional control, and make sharp movements in a small, game-like drill. Players: 10 to 12, plus 3 to 5 extras.
- A passes to B, then B passes 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, then 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.
Rotation: A to B to C to D to E to F to A. Technical focus: 1-2 touch passing with directional control, checking away from defenders, and a mix of short, long, support and through passes.
Download the free practice: Pep Guardiola Passing Warm-Up (Free PDF)
Source
Passing Warm-Ups: Direct from Guardiola, Simeone, Ancelotti, Emery, Sarri and Heynckes
★★★★★ “Excellent! One of the clearest books I have ever read. A lot of information that helps me for my training.” Damian
3. Pep Guardiola Warm-Up Circuit: One-Touch Combination Play with an Aerial Pass
- The two A players meet in the middle, hold hands and side-step to the cone.
- The left A moves between the hurdles and two-foot jumps over the second. The right A two-foot jumps over all three hurdles.
- The coach passes to Player A, who passes to Player B and receives the return pass (1-2).
- Player A plays an aerial pass to Player C, who plays the ball back for Player B.
- Player B passes in front of the mannequin for Player C to run onto.
- Player C passes either to Player D’s feet or in front of the mannequin for him to run onto.
- Player D receives and dribbles through the yellow poles back to the start.
Download the free practice: Pep Guardiola Warm-Up Circuit (Free PDF)
Source
Pep Guardiola Vol. 2: 85 Passing, Rondos, Possession Games and Technical Circuits
★★★★★ “Love the book. Great ideas for technical circuits, possession game...” Rick
Speed Endurance Conditioning Drill
4. Speed Endurance: Dribbling, Passing and Finishing in a Sprinting Circuit
Objective: physical stimulation through high-speed running and sprints, to develop the capacity to run fast, with dribbling, passing and finishing built into the circuit so every sprint has a football purpose.
Download the free practice: Speed Endurance Conditioning Circuit (Free PDF)
Source
Football Periodization to Maximise Performance: 102 Practices by Adam Owen
★★★★★ “Extremely helpful and great to learn how to work under the periodization model. Highly recommended.” Carlos
Pressing and Transition Conditioning Games
5. Intense Pressing (2v4) in a 3-Team Transition Game
Set-up: 2 end zones (20 x 15 yards) and 1 middle zone (20 x 5 yards) with mannequins. 3 teams of 4 players, one in each zone.
The reds start in possession and 2 yellow defenders press from the middle zone. If the defenders win the ball or kick it 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 blues in the other end zone (1 point), and the defenders then press in that zone. Players are limited to 2 touches.
Coaching points: fast transitions test stamina and speed endurance. Rotate roles often to allow recovery.
Download the free practice: Pre-Season Pressing Practice (Free PDF)
Source
Football Conditioning: A Modern Scientific Approach (2 Book Bundle) by Adam Owen
★★★★★ “This has given a further perspective to my session planning to improve players’ performance.” Phillip
6. Transition from Attack to Defence in Simultaneous 4v2 Rondos
Set-up: 3 squares of 8 x 8 yards, 10 yards apart. 4 players on the sides of each square with 2 defenders inside (4v2). One square has no defenders.
When a defender touches the ball, the player who misplaced the pass and the player who made the previous pass become defenders and sprint to defend in the third square.
Variations: limit all players to 2 touches; alternate between 1 and 2 touches; limit all players to 1 touch; or, if the 4 players complete 10 consecutive passes, the same defenders must go and defend in another square.
Want more rondo variations? See our full breakdown of rondo football drills used by Guardiola, Klopp and De Zerbi.
Download the free practice: Transition 4v2 Rondos (Free PDF)
Source
Periodization Fitness Training: A Revolutionary Football Conditioning Program by Javier Mallo
★★★★★ “Excellent and detailed book. How do you include fitness as part of our sessions? Disguise with ball work, isolate it as recovery work!” Rob
Pre-Season Passing Circuits
7. Jürgen Klopp Passing Circuit: One-Twos and a Pass into the Target Goal
- A passes to B (either side), and B returns the pass for A to move forward and complete the one-two.
- A passes diagonally to C (or C2 from the other side), who checks and drops back inside to receive.
- C plays the ball back for B to receive on the run.
- B passes diagonally to C2, who moves in front of the mannequin, and C2 plays the ball for C to receive on the run.
- C delivers the final pass, timed for C2’s run around the mannequin, and C2 scores in the mini goal.
- Players rotate (A to B to C to C2 to A) and the practice continues.
Download the free practice: Jurgen Klopp Passing Circuit (Free PDF)
Source
Jürgen Klopp Vol. 1: 102 Passing, Counter-Pressing Possession Games, Speed and Warm-Ups
★★★★★ “Really good book again from Soccer Tutor. Great visually with clear explanations. Really helped me design sessions for my players.” Fletch
8. Rotational Passing Combinations with Overlapping Third Man Runs
Objective: technical passing and receiving, quick combination play and third man runs.
- Two balls start at the same time 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 play a through pass for the overlapping third man run of D/H, who finish with a pass to position A/E.
Coaching points: accurate, controlled passing and receiving; timing of movements and the right body shape; and the weight of B/F’s pass for the overlapping player.
Once base fitness is built, layer in tactical identity. See how Xabi Alonso’s positional possession turns patterns like these into match play.
Download the free practice: Rotational Passing Combinations (Free PDF)
Source
Technical Practices to Maximise Performance: 50 Practices by Adam Owen
★★★★★ “Excellent. Very useful for better understanding in periodization of warm ups and training sessions.” Stani
Football Conditioning Drills: Frequently Asked Questions
What are football conditioning drills?
Football conditioning drills are training practices that develop the physical qualities players need in matches, such as speed, endurance and the ability to repeat high-intensity efforts. The most effective use the ball, so fitness work also improves technique and decision-making.
What should a pre-season football training session include?
An activation warm-up, speed or reaction work, high-intensity game-based conditioning such as pressing and transition games, and technical passing patterns. The 8 drills in this guide cover each of these.
Can you do football fitness training with the ball?
Yes. Every drill in this guide uses the ball. The 2v4 pressing game and the simultaneous 4v2 rondos, for example, build stamina through repeated transitions while players keep possession or press.
Are these conditioning drills suitable for youth players?
Yes. The drills are designed for youth to pro level. Adjust the area size and the work time to suit your players’ age and fitness.
Where can I find more football conditioning drills?
Adam Owen’s Conditioning to Maximise Performance contains 50 conditioning practices, and his Football Periodization to Maximise Performance contains 102 practices with session design and the training week.
Get More Football Conditioning Drills
Every drill above comes from a SoccerTutor.com book. For a complete conditioning programme you can run all season, start with Adam Owen’s Conditioning to Maximise Performance.
Plan your whole season’s fitness. The Football Periodization and Conditioning 3 Book Bundle: session design, season training and 156 practices.
About this guide: Written by George Pallecaros, founder of SoccerTutor.com, publishing football coaching books and sessions from elite coaches since 2001. The drills and diagrams come from SoccerTutor.com books by UEFA Pro Licence coaches Adam Owen and Javier Mallo, and from Pep Guardiola’s and Jürgen Klopp’s training sessions.
Featured coaches: Adam Owen · Javier Mallo · Pep Guardiola
Browse more: Conditioning Resources · Warm-Up Resources · Pre-Season Training eBooks
Other coaching guides: Why Rondo Football Drills Still Matter · Inverted Full Backs: How Pep Guardiola Uses Them · Xabi Alonso’s 3-2-5 Attacking Shape
Comments
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