This soccer workout is designed to be an exercise that will help you with your stamina and conditioning while dribbling the ball.
In a soccer game, you’ll often have stretches of the game where you dribble the ball with short, quick touches, then you’ll have to quickly transition to full speed, then you’ll lay the ball off and do a long sprint without the ball to get open, then you’ll get the ball back again.
This workout is designed to simulate all those changes in motion and speed.
Start by placing 2 cones about 20 yards apart. Place them far enough apart that you can get up to a full sprint with a ball when dribbling between them. Set them up about 20 yards from the end line. Leave a ball at the first cone.
Start off on the endline, and sprint from the endline all the way to the far cone. Touch the ground by the far cone, then sprint back to the first cone (where the ball is sitting).
Do 5 tick tocks with the ball, then sprint with the ball to the other cone (dribbling with your right foot only). At the other cone, do 5 toe taps, then sprint back to the first cone.
When you get back to the first cone, leave the ball and sprint back to the far cone, touch the ground, and sprint back to the first cone.
Do 5 tick tocks, then sprint down (dribbling with your left foot this time) to the other cone and do 5 toe taps, then dribble back.
Finally, leave the ball, sprint down to the far cone one more time, then sprint all the way past the endline. Remember to really push yourself when crossing the endline to develop that strong finish.
One tip – when dribbling the ball, try to focus on keeping your head up so you can see what’s going on on the field. This is a vital skill for players that needs to become second nature to them in games.
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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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