Conditioning football drills

Activate with the ball. Perform quick ball-mastery touches with light feet, take a clean first touch, pass accurately to your partner, and build the tempo gradually.

Wind down indoors: flow slowly through a mobility circuit on the mats to lower the heart rate and restore range in the hips, spine and calves.

Wind down through movement: flow slowly through a mobility circuit to lower the heart rate and restore range in the hips, spine and calves.

Build repeated high-intensity sprint capacity with the ball. Accelerate hard on each leg, decelerate and turn tightly at the cone, and keep the ball under control through the change of direction.

Cool down and lengthen the muscles with a partner: ease into each held stretch, communicate, and breathe slowly as the heart rate settles.

Lower the heart rate and lengthen the muscles. Pass gently to your partner, hold a light stretch between passes, and breathe slowly to finish the session calm and loose.

Quick feet, then explode into a sprint. Drive fast feet through the ladder, then transfer into long, powerful strides and accelerate through the line.

Coordination and knee lift. March through the low hurdles with a high knee and a steady rhythm, one step between each.

Explode and absorb. Bound two-footed over each hurdle with a full drive up, a soft landing, and an immediate re-explosion into the next.

Prime the feet and reactions. Move through the ladder with fast, light steps, explode out of the last rung, and receive and return the pass cleanly on the burst.

Ease down at the slowest pace: short, soft passes at walking tempo, gentle mobility, and steady breathing.

Wind down in pairs: soft passes, gentle movement, and light mobility to lower the heart rate and stay loose after hard work.

Sharpen the touch and quick passing in a tight space. Shorter, faster passes with a clean first touch, building toward one-touch.

Warm up on a wet pitch: firm driven passing and a positive first touch, adjusting to a fast, skidding surface.

Warm up the touch and passing indoors: sharp one-touch passing around the box, adjusting to a fast, true surface.

Warm up the touch, passing, and movement. Pass around the box, step in to receive on the half-turn, and gradually lift the tempo without straining.

Warm up young players through play: move across the channel as different animals to mobilise the whole body and build coordination.

Raise the heart rate and mobilise the whole body before training: move through a dynamic-stretch sequence with control and full range.