Suicide sprints are a difficult conditioning exercise to work on cardiovascular fitness without a ball.

Set Up

The difficulty of this exercise can be varied by adjusting the set up and distances of the sprints for players. Set up cones at various distances from a start line. A good set up is 10, 15, and 25 meters away as represented in the diagram.

How It Works

To start players sprint to the first set of cones and back, next set of cones and back, and then sprint to the final set of cones marking the completion of one repetition. From here players are given a rest period as they walk back to the start line. The difficulty can be finely adjusted by changing the length of time of the rest and the number of repetitions players are to perform.

Coaching Points

When going with the 10, 15, and 25 meter cone set up, one repetition is equal to 75m of sprinting which is a lot! Have players push themselves to run at maximum intensity. Coaches can also time how fast they can run one set as a benchmark to look for. A good rest period is between 30-90 seconds. Repetition ranges are often from 5-20.

Line Shooting

Line shooting is a simple finishing exercise for players to work on scoring against a goal keeper or hitting towards certain areas of the goal.

Four Square Technical Challenge

The four square technical challenge is a circuit where players work on different technical skills in each square.

Control The Ball Quickly

Control the ball quickly is a simple exercise for individuals to work on bringing the ball down and under control as quickly as possible.

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