endurance U20 soccer drills

endurance U20 drills that you can apply to help your players progress on the endurance aspect. Sign up to receive our latest drills.

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Athletic 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!

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.

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Endurance

Discover our endurance U20 drills

High-intensity box-to-box runs with active recovery

High-intensity box-to-box runs with active recovery

20 min
1-24 joueurs
Conditioning
Seniors - U20
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

Aerobic Power Circuit (15–15–30) in Skill-Based Groups

15 min
1-24 joueurs
Conditioning
U17 - U19
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

High-Intensity Pair Running Repetitions

10 min
2-20 joueurs
Conditioning
U19 - 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

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

20 min
10-20 joueurs
Small-sided games
U14 - U15
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....
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

20 min
12-18 joueurs
Small-sided games
U18 - U17
6v6 game with goalkeepers where teams must attack with width and skip the restricted zone to play a through ball....
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Speed training: long and repeated sprints over 3 distances

Speed training: long and repeated sprints over 3 distances

12 min
1-24 joueurs
Conditioning
U16 - U18
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

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

15 min
12-18 joueurs
Conditioning
U16 - U17
Anaerobic speed work with multiple quick attacks in 2v2 from a wide area with the option to use a layoff before shooting....
Speed work with varied movements over 25 meters

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

Speed training: interval sprints on various courses

12 min
5-20 joueurs
Conditioning
U17 - U18
Straight-line speed run alternating short sprints, recovery walks, and progressive sequences from 10 to 40 meters....
Alternating small-sided games and intermittent training

Alternating small-sided games and intermittent training

15 min
15-30 joueurs
Conditioning
U16 - U17
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

Aerobic Training for Early Season in 6 Phases

15 min
2-24 joueurs
Conditioning
U16 - U20
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....
Aerobic Endurance Circuit by Massimiliano Allegri

Aerobic Endurance Circuit by Massimiliano Allegri

20 min
8-20 joueurs
Conditioning
Seniors - 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 endurance while including ball work....
Fundamental endurance with an athletic circuit over 3 stations

Fundamental endurance with an athletic circuit over 3 stations

15 min
4-20 joueurs
Conditioning
Seniors - U19
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

Athletic and conditioning circuit in 4 sets

12 min
4-18 joueurs
Conditioning
U19 - U18
Athletic conditioning circuit with 4 different stations and a focus on changes of direction. You can also use this drill with a ball....
4v4 game with line touch after each goal

4v4 game with line touch after each goal

15 min
12-22 joueurs
Conditioning
U17 - U19
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!...
Athletic work with the "1 to 4" then "4 to 1" pyramid

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

12 min
10-20 joueurs
Conditioning
U19 - U18
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!...
Circuit training: aerobic endurance and explosiveness

Circuit training: aerobic endurance and explosiveness

15 min
8-20 joueurs
Conditioning
U17 - U20
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

Midfield Line: Advancing and Defending as a Team

20 min
10-16 joueurs
Tactical
U18 - U16
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!...

Other sub-theme U20 soccer drills

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U20 Attacking transition soccer drills

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  3. Xavi: using width in a 6v6 with 4 support players
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U20 Build-up play soccer drills

  1. Transition from one zone to another with positional play in 5v5 (+ 2 central supports)
  2. Build-up play from the goalkeeper and alternating between short passing game and direct play
  3. Marcelo Bielsa: Build-up play under pressure and switch of play in 8v6
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U20 Circuit soccer drills

  1. Pep Guardiola's triple one-two pass with give-and-go and directional control
  2. Bayern Munich: agility and quickness on a 4-cone run
  3. Breaking the lines: warm-up with passing circuit
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U20 Cognitive soccer drills

  1. The 4 Colors of Unai Emery: Quickness and Reaction Time
  2. Decision Making and Reaction Time with Shooting in 2v1
  3. Possession play and progressive switches of play
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U20 Counterattack soccer drills

  1. Exploiting spaces in counterattack in the opponent's half
  2. Pep Guardiola's Quick Attacks: Working on Transitions in 6v6
  3. Attacking to defensive transition with a 5v3 in a dual zone
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U20 Counter-pressing soccer drills

  1. 3v3: shooting with outside support and delayed runs
  2. Possession game in double zone with coordinated press
  3. 3v3 Opposition with Goalkeepers and Neutral Support Players
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U20 Defensive recovery / Tracking back soccer drills

  1. Defensive transitions after loss in rondo games
  2. Midfield Line: Advancing and Defending as a Team
  3. 4v4 game with line touch after each goal
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U20 Defensive transition soccer drills

  1. 1v1 Duels then Defensive Transition in 2v1
  2. Attacking transition and game awareness
  3. Aerial duel, second ball, and dynamic play in 5v3
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U20 Dribbling soccer drills

  1. Circuit with offensive combinations in groups of 4
  2. J. Klopp: agility and reaction time training with the ball
  3. One-touch short passing drill in a diamond formation
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U20 Duels soccer drills

  1. Agility in 1v1 with ball and colored signals
  2. Aerial duel, second ball, and dynamic play in 5v3
  3. 2v2 Situation and Shooting
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U20 Explosive strength soccer drills

  1. J. Klopp: agility and reaction time training with the ball
  2. 3v3 with 4 supports and a central player
  3. Speed work with varied movements over 25 meters
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U20 Fun Game soccer drills

  1. Duel Training by V. Del Bosque in 1v1, 2v2, and 3v3
  2. Double 2v2 and Shooting on Full-Size Goal
  3. Rondo 8v3 and Passing Accuracy Under Pressure
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U20 Gaps soccer drills

  1. Build-up play: finding space between the lines
  2. Passes between the lines with 2 final third zones in 5v5
  3. Luis Enrique: Switch of play in a dynamic 3v3 with a neutral player
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U20 Motor skills soccer drills

  1. Pass, dribble, cross, and near-post off-the-ball run
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U20 Offensive combinations soccer drills

  1. Building the Attack: Movement and Finding Open Space
  2. Offensive "Y" Combination with Support Play and Shooting
  3. Build-up play: finding space between the lines
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U20 Overload soccer drills

  1. Possession game in 2 zones with role change
  2. Offensive combination with short passing game, overlap, and shooting
  3. Creating a numerical advantage in a possession game across 3 zones
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U20 Passes soccer drills

  1. Shooting with diamond play from the German national team
  2. Layoff in one-touch play and timing of the final pass in the Spanish national team
  3. Breaking the lines: warm-up with passing circuit
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U20 Positional play soccer drills

  1. Small-sided game in 3v3 with neutral side supports and quick shooting
  2. Defensive cover and tracking back in a three-man defense
  3. Possession game in 4 zones with mandatory switch of play
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U20 Possession soccer drills

  1. Possession Game by Claudio Ranieri on 4 Mini-Pitches
  2. 7v7 Possession Game with 3 Neutral Players and Gate Passes
  3. 6v6 possession game with 2 neutral players and shooting on small goals
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U20 Pressing soccer drills

  1. Possession play and high press in 2 zones
  2. Attacking transition: pressing and ball circulation
  3. Build-up and transition in 5v3
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U20 Rondos soccer drills

  1. Possession game and attacking transition with 3 teams of 5
  2. 7v7 Possession Game with 3 Neutral Players and Gate Passes
  3. Possession game with quick transitions upon losing the ball
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U20 Scanning soccer drills

  1. Rafael Benitez Passing Circuit with give and go, opening, and direct play
  2. Pass, dribble, cross, and near-post off-the-ball run
  3. Possession play and switching against a low block
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U20 Shooting soccer drills

  1. Quickly combine around and inside the penalty area
  2. 3v1 Exchange, Layoff and Shooting on Full-Size Goal (Variation)
  3. Aerobic Endurance Circuit by Massimiliano Allegri
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U20 Support soccer drills

  1. Transition from one zone to another with positional play in 5v5 (+ 2 central supports)
  2. "Juego de Posición" in possession 9v9 + 2 support players
  3. 3v3: shooting with outside support and delayed runs
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U20 Transition soccer drills

  1. Shooting then defensive transition in 3v2
  2. 9v9: midfield pressing and maintaining a compact block across 3 zones
  3. Back pass and 2v2 at the edge of the penalty area
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U20 Using width soccer drills

  1. Jurgen Klopp's Attacking-Defensive Transition with a Reduced 6v6 Game
  2. Passes between the lines with 2 final third zones in 5v5
  3. Pep Guardiola's Quick Attacks: Working on Transitions in 6v6
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