e ndurance soccer drills

Joueurs

1-24

Thème

High-Intensity Pair Running Repetitions

U16 U17 U18 U19 U20 Seniors

High-intensity repeated runs in pairs, with relay, around markers placed all around the field....

Durée

10 min

Joueurs

2-20

Thème

Small-sided game in 3v3 with neutral side supports and quick shooting

U14 U15 U16 U17 U18 U19 U20 Seniors

3v3 game with goalkeepers and two wide supports to create link-ups on the flanks and find a situation for a give-and-go or a cross...

Durée

Joueurs

10-20

Thème

Small-sided games

4v4 with active recovery and transitions – attacking the width in small-sided play

U14 U15 U16 U17

Two teams compete in a 4v4 to score on a large goal or cross a line, with a third team actively recovering and rotating every two ...

Durée

Joueurs

12-24

Thème

Small-sided games

6v6 with central no-go zone – switches of play and attacks using width

U17 U18 U19 U20 Seniors

6v6 game with goalkeepers where teams must attack with width and skip the restricted zone to play a through ball....

Durée

Joueurs

12-18

Thème

Small-sided games

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What is endurance in soccer?

Endurance in soccer represents a player's ability to maintain a consistent level of physical effort over long periods of time.

It allows maintaining sustained physical effort throughout a match, an essential factor for covering long distances, repeating sprints, and maintaining high-level performance until the final whistle. Analysis of basic endurance and its aspects to improve your players' endurance.

Description of basic endurance in soccer

At the heart of any sports performance, basic endurance is an essential element for soccer players. This endurance includes not only the ability to run long distances but also the ability to quickly recover from these intense efforts while repeating this process throughout a match.

Basic endurance is vital for a player and their team to meet the varied physical demands of the game, including running, jumping, duels, and sudden accelerations.

How to work on endurance in soccer?

To improve endurance in soccer, your players must combine specific physical training with regular on-field practice.

This can involve sessions focused on cardiovascular work such as running, cycling, or swimming. The goal is to improve endurance through low-intensity exercises. Basic endurance is also developed during pre-season physical preparation.

Moreover, on-field training sessions, such as small-sided games and tactical exercises, can help simulate match conditions to strengthen soccer-specific endurance.

What is good endurance in soccer?

Good endurance in soccer is characterized by several key elements:

The ability to maintain a consistent pace throughout a match.
Quick recovery between intense efforts.
The execution of technical movements with precision even when fatigued.
The ability to stay focused despite the effort.

Endurance allows players to perform at their maximum, without holding back, until the end of the match. In fact, the last 15 minutes of a match are often decisive, and endurance plays a significant role in the final outcome of a game.

General tips on basic endurance

Here are some tips we provide to improve your players' basic endurance:

Vary training: integrate a combination of workouts to develop comprehensive endurance with low-intensity athletic exercises.
Stay hydrated and well-nourished: a balanced diet and adequate hydration are essential to support athletic performance.
Focus on recovery: give as much importance to recovery as to training to avoid fatigue and injuries.
Monitor physical condition: track progress and adjust the training program accordingly to maximize endurance gains.

What exercises to work on basic endurance?

Here is a non-exhaustive list of exercises to improve basic endurance:

Running intervals: alternate between periods of intense running and active recovery periods.
Circuit training: perform a series of functional exercises such as squats, push-ups, and burpees with little rest between each exercise to simulate the physical demands of the game.
Simulated match games: organize small-sided games with specific rules to encourage continuous physical activity while working on decision-making and tactics.
Technical training with fatigue: repeat technical movements such as passes, dribbles, and shots after periods of intense effort to simulate real game conditions.

Basic endurance is an essential aspect of a soccer player's physical condition, directly influencing their ability to perform on the field. By integrating a variety of specific training and adopting a holistic approach to physical condition, players can develop top-level endurance, thereby enhancing their ability to excel in the game and contribute to your team's success.

Shooting and using support during the build-up play

U14 U15 U16 U17

Very dynamic drill where the player must serve a winger on the run to initiate the counterattack....

Durée

10 min

Joueurs

4-16

Thème

Technique

Defensive interventions and quick attacks through the winger

U14 U15 U16 U17

Defensive duel to recover the ball before immediately launching a winger in a counterattack....

Durée

Joueurs

4-24

Thème

Technique

Speed training: long and repeated sprints over 3 distances

U16 U17 U18 U19 U20 Seniors

Soccer-specific speed session with three blocks of sprints at varied distances and controlled recovery on the return....

Durée

12 min

Joueurs

1-24

Thème

2(+1) vs 2 with goalkeeper – quick attack from wide area

U16 U17 U18 U19 U20 Seniors

Anaerobic speed work with multiple quick attacks in 2v2 from a wide area with the option to use a layoff before shooting....

Durée

Joueurs

12-18

Thème

3v3 with a neutral player and central support – stop-ball and overlaps

U10 U11 U12 U13 U14 U15

3v3 game with a neutral player and two central supports to work on overlaps, the support play, and shooting on a stop-ball....

Durée

U14 U15 U16 U17

Individual drill for a forward with a curved run, directional control, followed by a quick double shooting into two mini-goals....

Durée

U14 U15 U16 U17

Perfect drill for a warm-up during a session with an athletic focus. Remember to gradually increase intensity and alternate player...

Durée

U17 U18 U19 Seniors

The goal of this workshop is to focus on managing recovery time between sprints. Players increase their endurance and lung capacit...

Durée

U17 U18 U19

Excellent exercise for warm-up, your players work on both their aerobic capacity and long balls....

Durée

14 min

Joueurs

12-14

Thème

Warm-up

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Circuit training: aerobic endurance and explosiveness

U17 U18 U19 U20 Seniors

An ideal circuit for pre-season. Among the benefits of this routine: improves joint stability, aerobic endurance, and explosivenes...

Durée

Joueurs

8-20

Thème

Midfield Line: Advancing and Defending as a Team

U15 U16 U17 U18 U19 U20 Seniors

Ideal for learning to counterattack quickly and advance as a team. The defensive aspect is also present in this exercise, perfect ...

Durée