Conditioning drills for U9-U10

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.

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

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

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.

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

Prime the body to sprint: react quickly, accelerate to top speed with good mechanics, and decelerate and change direction under control.

Sprint on and finish into the mini-goal. Explode onto the served ball, finish first-time into the target, recover, and repeat with quality.

Carry, turn with skill, explode away. Drive to the cone, drag the ball back to reverse sharply, and re-accelerate out of the turn on the way back.

Bound cleanly over the hurdles, then compose the finish. Drive the knees over the hurdles, land balanced, and strike accurately into the mini-goal despite the fatigue.

Come out of the ladder and finish first time. Stay balanced, time the contact on the run, and place it into the mini-goal without a setting touch.

Sharp feet through the poles. Cut tight off each pole with a low body position, then explode out of the last one.