This workout will help you develop both your strength and conditioning, as well as your ball control. In addition, it helps you develop your skills when your muscles are tired, which trains your body to go hard both in practice and in a game.

To do this workout, set up 4 cones in a cross shape. The top 3 cones should be about 10 feet from the center point of the cross. The bottom cone should be about 20 feet from the center point of the cross.

Start off by doing 10 tick tocks. Once you’ve done that, shuffle to your left to the first cone and do 10 pushups. Pushups are a great drill to develop your upper body strength, which is helpful both with your throw-ins and also your ability to battle for the ball on the field.

Shuffle back to the center of the cross and do 10 standing scissors. Standing scissors help build your quickness and your leg strength. Backpedal to the cone behind you and then do 10 bicycle crunches. Bicycle crunches are a great core building exercise.

Run back to the middle of the cross and do 10 toe taps. Shuffle right past the cone and do 10 squat jumps. Squat jumps are a great full body workout, but they especially build your leg strength for speed and jumping and your core muscles, which help your explosive power.

Shuffle back to the center of the cross and do 10 tick tocks, then finally, sprint past the final cone. Push yourself on this sprint. Train your body to always finish hard by pushing it that little bit extra.

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If you’re looking for some great resources to get you started on your soccer training journey, check out our individual soccer drills page. These drills are all free and are intended to help you grow as a player.

For something a little more in-depth, check out our soccer training guides section.

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