endurance U20 soccer drills

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Athletic work with the "1 to 4" then "4 to 1" pyramid

Simple athletic workshop 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!

Animation: Athletic work with the "1 to 4" then "4 to 1" pyramid
Place 5 cones about 10m apart, forming a line perpendicular to the goal line. Do the same on the other side of the field. Players position themselves at the goal line, leaving 1 to 2 meters of space between them.

They will then need to sprint to the first cone, turn around and sprint back to the starting line. They then repeat the same to the 2nd line of cones, and return, then again to the 3rd line of cones. Return to the goal line before doing the same to the 4th line, come back and finish at 100% to the starting point.

Perform 5-10 repetitions.

You can implement variations:
  • Return in reverse to the starting line.
  • Perform the exercise with ball control.
  • Ask players to touch the line on the ground with their hand each time they pass.

This is a simple and classic exercise, which is very similar to “suicides” in basketball. It is important that you use your voice if you want your players to give their all. Never stop, even if the exercise is painful. Reduce stride length, slow down, go at your own pace, but do not stop. Relative intensity is crucial in this drill.

U17 U18 U19 U20 Seniors

Endurance

Discover our endurance U20 drills

Aerobic power circuit in 15-15-30 by skill level groups

Aerobic power circuit in 15-15-30 by skill level groups

U16 Seniors U20 U19 U18 U17

Aerobic power training where players perform 15-second runs between different gates while adjusting their pace to arrive at the si...

Durée de l'exercice

Durée

15 min
Nombre de joueurs

Joueurs

1-24
Thème de l'exercice

Thème

Physical
High-Intensity Pair Running Repetitions

High-Intensity Pair Running Repetitions

U17 Seniors U20 U19 U18 U16

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

Durée de l'exercice

Durée

10 min
Nombre de joueurs

Joueurs

2-20
Thème de l'exercice

Thème

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

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

U15 Seniors U20 U19 U18 U17 U16 U14

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 de l'exercice

Durée

20 min
Nombre de joueurs

Joueurs

10-20
Thème de l'exercice

Thème

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

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

U20 Seniors U19 U18 U17

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

Durée de l'exercice

Durée

20 min
Nombre de joueurs

Joueurs

12-18
Thème de l'exercice

Thème

Small-sided games
Speed training: long and repeated sprints over 3 distances

Speed training: long and repeated sprints over 3 distances

U16 Seniors U20 U19 U18 U17

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

Durée de l'exercice

Durée

12 min
Nombre de joueurs

Joueurs

1-24
Thème de l'exercice

Thème

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

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

U17 Seniors U20 U19 U18 U16

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

Durée de l'exercice

Durée

15 min
Nombre de joueurs

Joueurs

12-18
Thème de l'exercice

Thème

Physical
Speed work with varied movements over 25 meters

Speed work with varied movements over 25 meters

U16 Seniors U20 U19 U18 U14 U17 U15

Sequence of specific movements (walking, backpedaling, lateral movement, sprinting) on a linear course of 25 meters....

Durée de l'exercice

Durée

15 min
Nombre de joueurs

Joueurs

4-24
Thème de l'exercice

Thème

Physical
Speed training: interval sprints on various courses

Speed training: interval sprints on various courses

U18 U17 U19 U20 Seniors

Straight-line speed course alternating short sprints, recovery walks, and progressive sequences from 10 to 40 meters....

Durée de l'exercice

Durée

12 min
Nombre de joueurs

Joueurs

5-20
Thème de l'exercice

Thème

Physical
Alternating small-sided games and intermittent training

Alternating small-sided games and intermittent training

U20 U19 U18 U17 U16 Seniors

Alternating between high-intensity small-sided games and intermittent running drills to maintain consistent physical engagement th...

Durée de l'exercice

Durée

15 min
Nombre de joueurs

Joueurs

15-30
Thème de l'exercice

Thème

Physical
Aerobic Training for Early Season in 6 Phases

Aerobic Training for Early Season in 6 Phases

U17 Seniors U20 U19 U18 U16

Aerobic endurance exercise that will allow your players to work in intervals over varying distances. Ideal at the start of the sea...

Durée de l'exercice

Durée

15 min
Nombre de joueurs

Joueurs

2-24
Thème de l'exercice

Thème

Physical
Exercices Premium - Entrainement Foot

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Aerobic Endurance Circuit by Massimiliano Allegri

Aerobic Endurance Circuit by Massimiliano Allegri

Seniors U18 U19 U20

Used at Juventus by Massimiliano Allegri, this drill is ideal for the start of the season and will allow you to work on aerobic en...

Durée de l'exercice

Durée

20 min
Nombre de joueurs

Joueurs

8-20
Thème de l'exercice

Thème

Physical
Fundamental endurance with an athletic circuit over 3 stations

Fundamental endurance with an athletic circuit over 3 stations

U17 U20 Seniors U19 U18

This fundamental endurance athletic circuit is ideal for working your players through different drills, all at about 70% of their ...

Durée de l'exercice

Durée

15 min
Nombre de joueurs

Joueurs

4-20
Thème de l'exercice

Thème

Physical
Athletic and conditioning circuit in 4 sets

Athletic and conditioning circuit in 4 sets

U20 Seniors U19 U18 U17

Athletic conditioning circuit with 4 different stations and a focus on changes of direction. You can also use this drill with a ba...

Durée de l'exercice

Durée

12 min
Nombre de joueurs

Joueurs

4-18
Thème de l'exercice

Thème

Physical
4v4 game with line touch after each goal

4v4 game with line touch after each goal

Seniors U19 U17 U18 U20

Two teams play on a small field and try to score with one condition: every time a team loses possession, they must sprint, touch t...

Durée de l'exercice

Durée

15 min
Nombre de joueurs

Joueurs

12-22
Thème de l'exercice

Thème

Physical
Athletic work with the "1 to 4" then "4 to 1" pyramid

Athletic work with the "1 to 4" then "4 to 1" pyramid

U19 U18 Seniors U17 U20

Simple athletic workshop easy to set up and practiced in the biggest clubs. It will allow you to work with your players using an i...

Durée de l'exercice

Durée

12 min
Nombre de joueurs

Joueurs

10-20
Thème de l'exercice

Thème

Physical
Exercices Premium - Entrainement Foot

Progressez grâce à nos exercices

Rejoignez notre communauté d'entraineurs amateurs et accédez à 500+ exercices premium avec schémas et inspirés de coachs pros. Recevez de nouveaux exercices chaque semaine.

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Circuit training: aerobic endurance and explosiveness

Circuit training: aerobic endurance and explosiveness

U20 U17 U19 Seniors U18

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

Durée de l'exercice

Durée

15 min
Nombre de joueurs

Joueurs

8-20
Thème de l'exercice

Thème

Physical
Midfield Line: Advancing and Defending as a Team

Midfield Line: Advancing and Defending as a Team

U19 U20 U18 U16 Seniors U15 U17

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

Durée de l'exercice

Durée

20 min
Nombre de joueurs

Joueurs

10-16
Thème de l'exercice

Thème

Tactics
Exercices Premium - Entrainement Foot

Progressez grâce à nos exercices

Rejoignez notre communauté d'entraineurs amateurs et accédez à 500+ exercices premium avec schémas et inspirés de coachs pros. Recevez de nouveaux exercices chaque semaine.

Accéder aux exercices