conditioning U16 soccer drills
conditioning U16 drills that you can apply to help your players progress on the conditioning aspect. Sign up to receive our latest drills.
Access more drillsAthletic work in 30-15 with the ball on 4 stations
In the form of 4 stations, this exercise is ideal for interval training (30-15) while including a fun element with the ball. Perfect for the start of the season or after the winter break.
Discover our conditioning U16 drills
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....
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....
Progress with our drills
Join our community of amateur coaches and access 500+ premium drills with diagrams inspired by pro coaches. Get new drills every week.
The U16 category includes players aged 15-16 years. At this age, you will need to focus your U16 training sessions around different themes, such as athletic development, technical skill, and tactical knowledge.
We advise you to concentrate on the basic aspects when preparing your U16 exercises: movement, control-pass, and game awareness. These will be the foundation for your players for many years to come. Make sure to keep your U16 training sessions engaging, as this will help maintain a motivating pace for your players.
We advise you to concentrate on the basic aspects when preparing your U16 exercises: movement, control-pass, and game awareness. These will be the foundation for your players for many years to come. Make sure to keep your U16 training sessions engaging, as this will help maintain a motivating pace for your players.
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....
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....
Relay in pairs for athletic and agility work
12 min
4-24 joueurs
Conditioning
U14 - U18
Inspired by the work done by American football players, this exercise is ideal for getting your players to work on their fitness and agility in a competitive manner....
Athletic work in 30-15 with the ball on 4 stations
20 min
8-20 joueurs
Conditioning
U14 - U17
In the form of 4 stations, this exercise is ideal for interval training (30-15) while including a fun element with the ball. Perfect for the start of the season or after the winter break....
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....
Active endurance work in 4 phases
15 min
6-20 joueurs
Conditioning
U16 - Seniors
This very simple exercise to set up will allow your players to work on active endurance, at approximately 75-85% of their maximum heart rate. Ideal during the resumption phase....
Cognitive work without the ball with 1v1v1 duels
15 min
6-18 joueurs
Conditioning
U12 - U16
Ideal for working on the cognitive aspect, this exercise can be used in a session after a complete warm-up. Very dynamic, it often appeals to players....
Cognitive ability with agility work and color play
15 min
6-18 joueurs
Conditioning
U12 - U16
Very engaging agility exercise with cognitive work involving colors, voice, and gestures. Combine auditory and visual signals with a bit of competition, and you'll see that it's an exercise highly appreciated by players....
Endurance capacity circuit with ball and motor skills work
15 min
6-22 joueurs
Conditioning
U14 - Seniors
Excellent athletic circuit that will allow your players to work on endurance capacity (aerobic) while incorporating ball work in the form of dribbling....
Agility in 1v1 with ball and colored signals
15 min
8-16 joueurs
Conditioning
U14 - Seniors
A small agility exercise that will engage your players' cognitive abilities while keeping a significant portion of the drill with the ball....
Dribbling, passing, and diagonal run
12 min
6-12 joueurs
Conditioning
U14 - U17
Ball control exercise with diagonal runs, ideal for working on the athletic aspect of pre-season while maintaining a technical component....
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....
Other theme U16 soccer drills
U16 Small-sided games soccer drills
- Small-sided game in 3v3 with neutral side supports and quick shooting
- Sequence of small-sided games in 1v1, 2v1, 2v2, then 3v2
- 4v4 with active recovery and transitions – attacking the width in small-sided play
U16 Tactical soccer drills
- Midfield Line: Advancing and Defending as a Team
- Defensive Block: Positioning in the Game and Tactical Principles
- Diamond play with passing combinations