endurance soccer drills
Endurance: complete drills that you can apply to help your team progress in the best conditions. Sign up to access all Endurance drills.
Access more drillsAthletic work with the "1 to 4" then "4 to 1" pyramid
Simple athletic drill easy to set up and practiced in the biggest clubs. It will allow you to work with your players using an infinite number of variations. Strong mentality recommended!
Our drills on the endurance theme
High-intensity box-to-box runs with active recovery
20 min
1-24 joueurs
Conditioning
U14 - Seniors
High-intensity shuttle runs across the width of the field, followed by structured active recovery....
Aerobic Power Circuit (15–15–30) in Skill-Based Groups
15 min
1-24 joueurs
Conditioning
U16 - Seniors
Aerobic power training where players perform 15-second runs between different gates while adjusting their pace to arrive at the signal....
High-Intensity Pair Running Repetitions
10 min
2-20 joueurs
Conditioning
U16 - Seniors
High-intensity repeated runs in pairs, with relay, around markers placed all around the field....
Small-sided game in 3v3 with neutral side supports and quick shooting
20 min
10-20 joueurs
Small-sided games
U14 - Seniors
3v3 game with goalkeepers and two wide supports to create link-ups on the wide areas and find a situation for a give-and-go or a cross before shooting....
4v4 with active recovery and transitions – attacking the width in small-sided play
20 min
12-24 joueurs
Small-sided games
U14 - 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 minutes....
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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.
6v6 with central no-go zone – switches of play and attacks using width
20 min
12-18 joueurs
Small-sided games
U17 - Seniors
6v6 game with goalkeepers where teams must attack with width and skip the restricted zone to play a through ball....
Shooting and using support during the build-up play
10 min
4-16 joueurs
Technical
U14 - U17
Very dynamic drill where the player must serve a winger on the run to initiate the counterattack....
Defensive interventions and quick attacks through the winger
15 min
4-24 joueurs
Technical
U14 - U17
Defensive duel to recover the ball before immediately launching a winger in a counterattack....
Speed training: long and repeated sprints over 3 distances
12 min
1-24 joueurs
Conditioning
U16 - Seniors
Soccer-specific speed session with three blocks of sprints at varied distances and controlled recovery on the return....
2(+1) vs 2 with goalkeeper – quick attack from wide area
15 min
12-18 joueurs
Conditioning
U16 - Seniors
Anaerobic speed work with multiple quick attacks in 2v2 from a wide area with the option to use a layoff before shooting....
3v3 with a neutral player and central support – stop-ball and overlaps
15 min
8-16 joueurs
Small-sided games
U10 - U15
3v3 game with a neutral player and two central supports to work on overlaps, the support play, and shooting on a stop-ball....
Speed training: sprint variations in a diamond shape
15 min
4-20 joueurs
Conditioning
U14 - U17
Rhythmic course combining sprints, lateral runs, jogging, and walking around a central diamond for several timed laps....
Speed work: alternating jogging-sprint on a progressive run
12 min
4-20 joueurs
Conditioning
U14 - U17
Speed circuit alternating sequences of low-intensity jogging and short sprints over progressively increasing distances....
Speed work with varied movements over 25 meters
15 min
4-24 joueurs
Conditioning
U14 - Seniors
Sequence of specific movements (walking, backpedaling, lateral movement, sprinting) on a linear course of 25 meters....
Speed training: interval sprints on various courses
12 min
5-20 joueurs
Conditioning
U17 - Seniors
Straight-line speed run alternating short sprints, recovery walks, and progressive sequences from 10 to 40 meters....
Specific forward training – runs, slalom, and double finishing
15 min
4-16 joueurs
Technical
U14 - U17
Individual drill for a forward with a curved run, directional control, followed by a quick double shooting into two mini-goals....
Athletic training: slalom and ball control in 2 columns
12 min
4-20 joueurs
Conditioning
U14 - U17
Ball control drill with slalom followed by a quick return in control or pass depending on the progression....
High-intensity 1v1 mini-tournament (promotion-relegation)
16 min
8-16 joueurs
Conditioning
U14 - U17
1v1 tournament in a promotion-relegation format with 4 fields featuring different rules to enhance intensity, creativity, and the repetition of duels....
Alternating small-sided games and intermittent training
15 min
15-30 joueurs
Conditioning
U16 - Seniors
Alternating between high-intensity small-sided games and intermittent running drills to maintain consistent physical engagement throughout the session....
Aerobic Training for Early Season in 6 Phases
15 min
2-24 joueurs
Conditioning
U16 - Seniors
Aerobic endurance exercise that will allow your players to work in intervals over varying distances. Ideal at the start of the season or following a winter break....
Athletic warm-up: hurdles, give and go, and accelerations
15 min
12-20 joueurs
Conditioning
U14 - U17
Perfect drill for a warm-up during a session with an athletic focus. Remember to gradually increase intensity and alternate players in support....
Aerobic Endurance Circuit by Massimiliano Allegri
20 min
8-20 joueurs
Conditioning
U18 - Seniors
Used at Juventus by Massimiliano Allegri, this drill is ideal for the start of the season and will allow you to work on aerobic endurance while including ball work....
Fundamental endurance with an athletic circuit over 3 stations
15 min
4-20 joueurs
Conditioning
U17 - Seniors
This fundamental endurance athletic circuit is ideal for working your players through different drills, all at about 70% of their maximum heart rate (MHR)....
Athletic and conditioning circuit in 4 sets
12 min
4-18 joueurs
Conditioning
U17 - Seniors
Athletic conditioning circuit with 4 different stations and a focus on changes of direction. You can also use this drill with a ball....
Warm-up with the ball, dribbling, and slalom
12 min
5-20 joueurs
Warm-up
U17 - Seniors
Running, dribbling, and slalom are on the agenda for this warm-up used at Tottenham at the start of the season. Very simple to set up and can be duplicated if you have a large number of players....
Athletic work with alternating runs on half-field
10 min
18-24 joueurs
Conditioning
U17 - Seniors
The goal of this drill is to focus on managing recovery time between sprints. Players increase their endurance and lung capacity with these accelerations, whose intensity gradually increases....
4v4 game with line touch after each goal
15 min
12-22 joueurs
Conditioning
U17 - Seniors
Two teams play on a small field and try to score with one condition: every time a team loses possession, they must sprint, touch their goal line, and then come back to defend. Quite intense!...
Fast ball dribbling athletic drill
12 min
3-18 joueurs
Conditioning
U17 - Seniors
Ideal for pre-season or resuming after the winter break, this easy-to-set-up drill is extremely practical because it allows you to work with a large number of players simultaneously....
Athletic work with the "1 to 4" then "4 to 1" pyramid
12 min
10-20 joueurs
Conditioning
U17 - Seniors
Simple athletic drill easy to set up and practiced in the biggest clubs. It will allow you to work with your players using an infinite number of variations. Strong mentality recommended!...
Athletic circuit with ball: passing and agility work
12 min
4-8 joueurs
Conditioning
U15 - U18
This is a circuit that combines many aspects of a player's work such as athletic training, agility, and passing quality. Used in pre-season at Manchester City, it should help your players prepare well for the year....
Aerobic training and long balls
14 min
12-14 joueurs
Warm-up
U17 - U19
Excellent exercise for warm-up, your players work on both their aerobic capacity and long balls....
Circuit training: aerobic endurance and explosiveness
15 min
8-20 joueurs
Conditioning
U17 - Seniors
An ideal circuit for pre-season. Among the benefits of this routine: improves joint stability, aerobic endurance, and explosiveness!...
Midfield Line: Advancing and Defending as a Team
20 min
10-16 joueurs
Tactical
U15 - Seniors
Ideal for learning to counterattack quickly and advance as a team. The defensive aspect is also present in this exercise, perfect for working your defenders!...
Endurance drills classified by category
U14 endurance soccer drills
- High-intensity box-to-box runs with active recovery
- Small-sided game in 3v3 with neutral side supports and quick shooting
- 4v4 with active recovery and transitions – attacking the width in small-sided play
U15 endurance soccer drills
- High-intensity box-to-box runs with active recovery
- Small-sided game in 3v3 with neutral side supports and quick shooting
- 4v4 with active recovery and transitions – attacking the width in small-sided play
U16 endurance soccer drills
- High-intensity box-to-box runs with active recovery
- Aerobic Power Circuit (15–15–30) in Skill-Based Groups
- High-Intensity Pair Running Repetitions
U17 endurance soccer drills
- High-intensity box-to-box runs with active recovery
- Aerobic Power Circuit (15–15–30) in Skill-Based Groups
- High-Intensity Pair Running Repetitions
U18 endurance soccer drills
- High-intensity box-to-box runs with active recovery
- Aerobic Power Circuit (15–15–30) in Skill-Based Groups
- High-Intensity Pair Running Repetitions
U19 endurance soccer drills
- High-intensity box-to-box runs with active recovery
- Aerobic Power Circuit (15–15–30) in Skill-Based Groups
- High-Intensity Pair Running Repetitions