explosive strength U20 soccer drills

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

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3v3 with 4 supports and a central player

This 3v3 small-sided game with 4 corner support players will help you work on combinations in tight spaces. Remember to regularly rotate the support players.

Animation: 3v3 with 4 supports and a central player
Using 4 cones, create a 20x20m area then form 2 teams of 3 players and one team of 4 players (see animation). Place one player from each team in the center of the field, then ask the others to spread out on each side. Next, place the 4 players from the last team at each corner of the playing area.

The exercise proceeds as follows:
  1. The 3-player teams must keep the ball as long as possible but only score a point when the central player touches the ball.
  2. The corner players serve as support for the team in the offensive position.
  3. The corner players as well as the support players are only allowed one touch of the ball.

A pass to the central player = 1 point.

Variation: to evolve the exercise, you can prohibit the side players from making a pass to a support. Only the central players can play on the support.

Variation: only the central players can play on the support.
Variation: only the central players can play on the support.

Remember to adjust the number of zones based on the number of players present at practice. If you have a group of 20 players, for example, you can create 2 zones and perform the exercise simultaneously in each zone.

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Explosive strength

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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 - U14
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 - U18
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....
Speed training: long and repeated sprints over 3 distances

Speed training: long and repeated sprints over 3 distances

12 min
1-24 joueurs
Conditioning
U17 - U16
Soccer-specific speed session with three blocks of sprints at varied distances and controlled recovery on the return....
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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

15 min
12-18 joueurs
Conditioning
U20 - Seniors
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
U19 - U14
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....
Fast-paced 3v1 play with speed and agility work

Fast-paced 3v1 play with speed and agility work

10 min
4-16 joueurs
Conditioning
Seniors - U17
Quick possession game in 3v1 where the reds must finish in a mini-goal before the central player touches the mannequin....
Alternating small-sided games and intermittent training

Alternating small-sided games and intermittent training

15 min
15-30 joueurs
Conditioning
U19 - U18
Alternating between high-intensity small-sided games and intermittent running drills to maintain consistent physical engagement throughout the session....
Bayern Munich: agility and quickness on a 4-cone run

Bayern Munich: agility and quickness on a 4-cone run

12 min
5-20 joueurs
Conditioning
Seniors - U20
Used during a training session at Bayern Munich, this agility drill with slalom around 4 cones alternating between the right and left sides is ideal for working on different footwork....
Curved interval training with footwork on a 20-20

Curved interval training with footwork on a 20-20

10 min
2-22 joueurs
Conditioning
U19 - U20
Athletic circuit with interval training in 20-20 (then 10-10) for short and intense efforts. Used in several Premier League clubs, it is ideal at the start of the season and can be offered at all levels from ages 16-17....
J. Klopp: agility and reaction time training with the ball

J. Klopp: agility and reaction time training with the ball

15 min
6-22 joueurs
Conditioning
U20 - U19
Used during a training session at Liverpool, this agility drill is ideal to introduce at the beginning of a session (after a complete warm-up). Very dynamic, it is generally appreciated by the players....
Anaerobic with interval work in 10/20/30

Anaerobic with interval work in 10/20/30

10 min
6-22 joueurs
Conditioning
U19 - U17
Exercise primarily highlighting anaerobic metabolism, it can be used at the beginning of the season or during a post-winter break recovery phase, for example....
Agility and information gathering by color and by team

Agility and information gathering by color and by team

20 min
6-18 joueurs
Conditioning
U17 - Seniors
Used by Manchester United, this agility drill is ideal for combining cognitive work with athletic training, while incorporating ball play....
Fundamental endurance with an athletic circuit over 3 stations

Fundamental endurance with an athletic circuit over 3 stations

15 min
4-20 joueurs
Conditioning
U20 - U17
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
Seniors - U17
Athletic conditioning circuit with 4 different stations and a focus on changes of direction. You can also use this drill with a ball....
Pep Guardiola's technical circuit with shooting and speed drill

Pep Guardiola's technical circuit with shooting and speed drill

15 min
8-16 joueurs
Technical
U19 - Seniors
Used at Bayern Munich, this technical circuit consists of a sequence of passes, mini speed drills, and concludes with shooting on a full-size goal....
Agility in 1v1 with ball and colored signals

Agility in 1v1 with ball and colored signals

15 min
8-16 joueurs
Conditioning
Seniors - U19
A small agility exercise that will engage your players' cognitive abilities while keeping a significant portion of the drill with the ball....
3v3 with 4 supports and a central player

3v3 with 4 supports and a central player

15 min
10-20 joueurs
Small-sided games
U20 - Seniors
This 3v3 small-sided game with 4 corner support players will help you work on combinations in tight spaces. Remember to regularly rotate the support players....
Agility and Shooting in a 2v2 Matchup

Agility and Shooting in a 2v2 Matchup

15 min
8-18 joueurs
Technical
U18 - U19
1v1 duels with a chasing player, 2v2 matchups, and shooting on a full-size goal are part of this varied and highly dynamic drill....
Speed work, one-two pass, dribble, and shooting

Speed work, one-two pass, dribble, and shooting

20 min
8-18 joueurs
Technical
U17 - U18
Another exercise used by Pep Guardiola at Bayern Munich during a public training session, this circuit is ideal for working on agility: reaction time, concentration, and footwork. Your players will not be disappointed!...
Dribbling and Shooting in a Speed and Precision Circuit

Dribbling and Shooting in a Speed and Precision Circuit

12 min
8-12 joueurs
Technical
U18 - U17
Drill conducted by Manchester City in 2016 during a pre-season training session, it perfectly combines numerous aspects such as athletic work, agility, shooting, and precision of passes....
Circuit training: aerobic endurance and explosiveness

Circuit training: aerobic endurance and explosiveness

15 min
8-20 joueurs
Conditioning
U18 - Seniors
An ideal circuit for pre-season. Among the benefits of this routine: improves joint stability, aerobic endurance, and explosiveness!...

Other sub-theme U20 soccer drills

U20 Agility soccer drills

  1. 3v3 with 4 supports and a central player
  2. Speed work, one-two pass, dribble, and shooting
  3. The 4 Colors of Unai Emery: Quickness and Reaction Time
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U20 Attacking transition soccer drills

  1. Possession play and defensive-attacking transition with players providing support
  2. Build-up play from the goalkeeper and alternating between short passing game and direct play
  3. Midfield Line: Advancing and Defending as a Team
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U20 Build-up play soccer drills

  1. Mr. Bielsa: working on lateral-winger automatisms with a passing circuit
  2. Tracking back by forwards and involvement in build-up play
  3. Marcelo Bielsa: Build-up play under pressure and switch of play in 8v6
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U20 Circuit soccer drills

  1. Breaking the lines: warm-up with passing circuit
  2. Speed work with varied movements over 25 meters
  3. Circuit training: aerobic endurance and explosiveness
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U20 Cognitive soccer drills

  1. Agility in 1v1 with ball and colored signals
  2. Decision Making and Reaction Time with Shooting in 2v1
  3. 1v1s on small goals with a defender chasing
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U20 Counterattack soccer drills

  1. Possession game with quick transitions upon losing the ball
  2. J. Klopp: Quick attacks with work on defensive-attacking transitions
  3. Possession game in 4v4 followed by a 2v1 counterattack
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U20 Counter-pressing soccer drills

  1. Defensive transition of Pep Guardiola in an 8vs7 with 4 supports
  2. Possession game with quick transitions upon losing the ball
  3. 9v9: midfield pressing and maintaining a compact block across 3 zones
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U20 Defensive recovery / Tracking back soccer drills

  1. Pep Guardiola's Quick Attacking-Defensive Transition with 1v1 Duels
  2. Zonal marking: defensive positioning and team block
  3. Decision Making and Reaction Time with Shooting in 2v1
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U20 Defensive transition soccer drills

  1. 7v7 Possession Game with 3 Neutral Players and Gate Passes
  2. 1v1 Duels then Defensive Transition in 2v1
  3. Pep Guardiola's Quick Attacks: Working on Transitions in 6v6
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U20 Dribbling soccer drills

  1. Getting Open and Combinations in Front of Goal
  2. Circuit with offensive combinations in groups of 4
  3. Pep Guardiola's triple one-two pass with give-and-go and directional control
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U20 Duels soccer drills

  1. Pep Guardiola: Small-sided high-intensity play from 1v1 to 5v5
  2. 1v1s on small goals with a defender chasing
  3. Agility and Shooting in a 2v2 Matchup
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U20 Endurance soccer drills

  1. Aerobic Power Circuit (15–15–30) in Skill-Based Groups
  2. Speed work with varied movements over 25 meters
  3. 4v4 game with line touch after each goal
See all

U20 Fun Game soccer drills

  1. Agility and information gathering by color and by team
  2. Duel Training by V. Del Bosque in 1v1, 2v2, and 3v3
  3. Luis Enrique: Switch of play in a dynamic 3v3 with a neutral player
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U20 Gaps soccer drills

  1. Offensive combination work between the lines of Pep Guardiola
  2. José Mourinho's 3v3 with two external zones and passes between the lines
  3. Possession play and progressive switches of play
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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. Build-up play: finding space between the lines
  2. Offensive combination with short passing game, overlap, and shooting
  3. Circuit with offensive combinations in groups of 4
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U20 Overload soccer drills

  1. J. Klopp: Quick attacks with work on defensive-attacking transitions
  2. Possession game with quick transitions upon losing the ball
  3. Goalkeeper build-up into 1v2 duels with defensive recovery
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U20 Passes soccer drills

  1. Finding the Ideal Position with Passing Sequence
  2. Defensive cover and tracking back in a three-man defense
  3. Combinations with a one-touch play circuit and supporting player
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U20 Positional play soccer drills

  1. Pep Guardiola's triple one-two pass with give-and-go and directional control
  2. Shooting with diamond play from the German national team
  3. Defensive cover and tracking back in a three-man defense
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U20 Possession soccer drills

  1. Possession Game by Claudio Ranieri on 4 Mini-Pitches
  2. Possession game in 3 zones with transitions and numerical disadvantage on the weak side
  3. Possession game in 2 zones with role change
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U20 Pressing soccer drills

  1. Small group possession in 4 zones
  2. Pressing and Counterattack Work in 8v8
  3. Marcelo Bielsa: working on build-up play against a high press
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U20 Rondos soccer drills

  1. Short possession with switch of play and support sprints
  2. Defensive transitions after loss in rondo games
  3. 5v5 attacking game with 4 support players in tight spaces
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U20 Scanning soccer drills

  1. Warm-up with Carlo Ancelotti's Y passing drill
  2. 3v3 Opposition with Goalkeepers and Neutral Support Players
  3. Combinations with a one-touch play circuit and supporting player
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U20 Shooting soccer drills

  1. Circuit with offensive combinations in groups of 4
  2. Possession play and switching against a low block
  3. Passing game with one-touch shooting
See all

U20 Support soccer drills

  1. 3v3: shooting with outside support and delayed runs
  2. Small-sided game in 3v3 with neutral side supports and quick shooting
  3. Short passing game and direct play with support
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U20 Transition soccer drills

  1. Midfield Line: Advancing and Defending as a Team
  2. Pep Guardiola's Quick Attacking-Defensive Transition with 1v1 Duels
  3. Recovery and Switch of Play in an 8v8 on 2 Zones
See all

U20 Using width soccer drills

  1. Defensive Block: Positioning in the Game and Tactical Principles
  2. Jurgen Klopp's Attacking-Defensive Transition with a Reduced 6v6 Game
  3. 3-Team Transition Game: Intense 2v4 Pressing in Zones
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