Pre Season – Conditioning Drills
Pre Season – Conditioning Drills : Conditioning is a vital part of pre season, and helps to ensure against injury by making sure the muscles in the legs are built properly.
These 3 drills only take about 10-15 minutes each and are a great start to any pre season programme.
The drills are based on HIIT ( High Intensity Interval Training ) and should be a period of hard work followed by a small rest before going again over a short period of time
Pre Season – Conditioning Drills #1: Running the Square
Pre Season – Conditioning Drills #1: Running the Square is a very simple yet very effective drill.
Mark out 3 squares, 12 x 12 yards and split your squad equally among them ( Ideally 3 per square – so add more if you need them )
On the whistle, the first player sprints with the ball to the 1st cone, stops the ball and continues to run around the square until they get back to the ball.
Once the get back to the ball, they dribble it to the 2nd cone and then continue to sprint round and so on until they dribble the ball back to the start for player 2 to go.
Repeat until each player has been 3 times.
Fast, fun and a proper leg burner in the later stages.
Pre Season – Conditioning Drills #2: Bunny Hops / Hop & Sprint
Pre Season – Conditioning Drills #2: Bunny Hops / Hop & Sprint is really good drill for building strength in the legs, in particular the quads.
Set aside 10 minutes for this one.
It’s broken down into 2 sections. 1st 5 Minutes is Bunny Hopes.
2nd 5 Minutes is Hops – Left Leg Hops going Left, Right Leg Hops going right.
After completing the hurdles players sprint around the cones and join the back of the opposite queue.
Sounds easy enough right..
Just before the start, when they think it’s easy, tell them for every hurdle that gets knocked over the whole team accumulates 5 pressups each time.
The Bunny hops should be plain sailing.. not so much the hops after 5 minutes and the legs are starting to burn.
Pre Season – Conditioning Drills #3: Forwards & Backwards Sprints
Pre Season – Conditioning Drills #3: Forwards & Backwards Sprints is another great addition to your Pre Season training.
Changing Direction is a crucial move in any phase of the game.
Whether its the goalkeeper moving back and forth in their area, defenders pushing out and dropping back in or midfielders and forwards looking for space and exploiting gaps.
This Pre Season Fitness Training drill is designed for the just that, as well as improving fitness with a variety of sprints over a short
Make 6 sets of gates diagonally staggered with Poles and cones if you have them.
Line your players up at the start.
Player 1 sprints toward the first gate and goes past on the outside, before checking and running diagonally backwards through the gate to the next one.
Once there, check again and accelerate through the gate to the next one.
Repeat until the end with a big push and a final sprint to join the back of the queue to get a quick rest.
Really good conditioner this one.
Looking for more Pre Season Drills ?
- 3 Amazing Pre Season drills your players will Love ( Especially no 2)
- Pre Season Conditioning Drills ( Volume 1 )
Stunning Training Plans & Drills Packs
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Each Pack contains over 100 pages and 50 Drills each. They contain brilliant information and when used correctly with the Free Interactive Training Planner they can really help speed up your teams improvements.
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| U5 – U7 : 50 Games / Training Sessions | U7 – U12 : 50 Training Plans & Drills – 107 Pages | U13 – U16 : 50 Training Plans & Drills – 109 Pages |
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