This exercise circuit is a great way for players to improve strength, stamina, and basic technical skills.

Set Up

Create four small areas inside of a 25×25 meter area. In two areas diagonally across from each other set up cones and plyometric sticks for players to jump over as pictured. In addition, add some mini goals next to the plyometric sticks as shown. In the other two areas create a straight line of cones in one and a square in the other.

How It Works

Players perform different movements going over and around the plyometric sticks and then slalom dribble quickly through the line of cones. Once they make it to the end, they dribble to the other side and finish a ball on either mini goal before performing another set of movements through the next set of plyometric sticks.

Here are a few example movements players can do through the plyometric course:

 

  • Two foot jumps
  • Single foot hops
  • Side shuffle slalom
  • Grapevine
  • Two jumps forward, one backwards
  • Lateral jumps
  • Squat jumps

Once a player has made it through the second set of plyometric sticks they end at the last area where they perform a set of a strength exercise such as squats, push-ups, or sit-ups.

Perform multiple rounds and change exercises after every 2-3 rounds.

Coaching Points

This drill can be done by players individually on their own or in groups. Coaches can make it a competition by timing how long it takes players to make it through the course. The faster they can make it through without making mistakes, the better!

Croatian Finishing Progression

This Croatian finishing progression is a great way to work on attacking play in front of goal with forwards and midfielders.

Ajax Passing Square

The Ajax passing square is a simple and effective passing warm-up to work on different passing combinations and sharpen technical skills.

Keep Away To Attack

Keep away to attack is a small sided game where two teams must complete a given number of passes before trying to score on goal.

Get 360Player For Your Team

Sign up to get the latest exercises and coaching content!

Don't miss out on professional quality drills and analysis delivered straight to your inbox.

You have Successfully Subscribed!