Anaerobic Capacity With Dribbling

By Alex Trukan

This exercise is focused on developing anaerobic capacity. Improving this physical component enables players to sustain maximal speed and strength of actions throughout the whole match. In addition, the practice integrates dribbling and ball manipulation.

Set up and directions
Organise a square of appropriate dimensions to suit group characteristics. Place cones or sticks around the area as shown on diagram. Distance between each marker should be 6-8 yards (players should dribble on the distance of 15-25 yards overall).

Organise players with one ball each in the middle of the square. Their task is to dribble in the square (low speed). This can be altered with ball manipulation or juggling. Exercise is flexible in terms of number of players. The amount of dribbling “stations” should be adjusted accordingly to enable all players to practice at the same time.


On the coach’s signal, each player dribbles on the maximal speed to the nearest available group of cones and makes a

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Overlapping Runs with Aerobic Power

Jebreel Bubtana

This is a great exercise to teach your team how to make overlapping runs and work on their aerobic power.

Set up the field as shown below in figure 1, with two feeders and three others who will be working and overlapping.


The feeder at the top of the diagram starts with the ball. As one of the players starts to

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Speed and Agility Circuit with the Ball

By Jebreel Bubtana

Improving your player’s speed and agility will help them get to the ball just ahead of their opponent, so working on this is something that every coach should be doing.

Set up the field as shown below (figure 1).


Each stage of the circuit is broken down as below:

  1. The players must run by placing both feet

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1st Touch Square

By Jebreel Bubtana

This exercise will work on your player’s 1st touch at different heights, progressing from being easy to control the ball at the start to being more challenging and working more on anaerobic fitness as well as 1st touch.

Set up the field as shown below in figure 1, with a 4×4 yard square and three players per group.


The player in the middle receives the ball from either of the players on the outside of the square. They receive the ball from the feeder and have

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Developing Anaerobic Fitness Using Sprints

By Jebreel Bubtana

This exercise will work on the anaerobic fitness of your players in a fun and competitive environment. As soccer involves a lot of short sprints, this exercise will focus on this.

Set up the field as shown below with two cones 8 yards apart. You can set up multiple areas so that your whole team can work on this, with two players per area facing each other in the middle between the two cones (figure 1).


The players will give themselves a letter, A or B. A’s will start by

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Dribbling Races For Fitness

By Jebreel Bubtana

As always, making fitness exercises fun and adding an element of competition will make your players psychologically more willing to work hard, which will help to develop their fitness. The exercise below will try to do that.

Set up and instructions:

Split your squad into two teams and set up the field as shown below in figure 1.


The first player in each line will now dribble in and out of the cones in the direction as shown by the arrows. When they reach the end cone they

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