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If you’re recovering from an injury from playing soccer, you need to gradually build up your strength and fitness.
If you go back into action after being out for a while, you could easily repeat the same injury or another because the muscles are weak.
The following drills are a gentle way after injury to get back into the game.
After Injury Soccer Drills
Dribble to Sprint Square: Soccer Drill
Drill Outline
- Drill Name: Dribble to Sprint Square
- Session Length: 3 to 5 minutes
- Age Group: all ages
- Number of players: 1 (set up multiple grids for more players)
- Skills learned: Sprinting, dribbling, conditioning
- Equipment: 4 cones, 1 ball
Drill Setup
- Create a 4-cone square grid with each cone placed 10 yards apart.
- Place 1 ball in the center of the grid.
- This drill works best with 1 player but 2 can participate at the same time as long as they work in opposite directions.
- Set up multiple grids for each player or grid.
- This drill works well in conjunction with another team-based drill, ensuring all players are active.
Drill Instructions
- Ensure all players undergo a thorough warmup before all conditioning drills to avoid injury.
- P1 starts with the ball at their feet in the center of the grid.
- P1 dribbles toward, then around a cone before leaving the ball back in the center of the grid.
- As soon as they stop the ball in the center, P1 sprints to the opposite cone around it and then sprint to the center grid.
- P1 collects the ball, turns to their right, then dribbles to the next cone, repeating the entire process.
- The focus of this drill is on speed, improving the players’ conditioning. However, they must also focus on technique, maintaining control of the ball at all times.
Drill Variations
- Focus on the players’ left and right feet each round, ensuring they practice with both.
- Count how many times each player completes a dribble and a sprint. Create a competition to see how many rounds players can complete.
Short Sprints: Soccer Drill
Drill Outline
- Drill Name: Short Sprints
- Session Length: 2 minutes
- Age Group: All age groups
- Number of players: 10 starting outfield players (subs optional)
- Skills learned: raise core temperature, break a sweat, muscle activation
- Equipment: 4 cones
Drill Setup
- Run this drill at the end of the pre-game warm-up to prepare the players for an intense start to the game.
- This drill can take place anywhere inside the warm-up area.
- Set up 1 cone as the starting point.
- Set up 1 cone 5 yards from the first.
- Set up 2 cones 2 to 3 yards right and left of the second cone.
- Divide the team into 2 groups.
- Each group lines up on either side of the first cone.
Drill Instructions
- On the coach’s signal, the first 2 players in each group jump and simulate performing a header.
- As soon as they land, the players sprint to the second cone.
- After reaching the cone, the players slow down, slip to their outside cone, then return to the starting point.
- When the first players reach the second cone, the coach signal’s for the next pair to repeat the same steps.
- Repeat the drill for 1 to 2 minutes.
Drill Variations
- Consider introducing different movements instead of the header, such as lateral steps, sideways shuffling, or a checked run.
Long Distance Team Laps: Soccer Drill
Drill Outline
- Drill Name: Long Distance Team Laps
- Session Length: 5 minutes
- Age Group: 12+
- Number of players: 6 to 18
- Skills learned: Fitness, sprinting, teamwork
- Equipment: 4 cones
Drill Setup
- Create a 4-cone square grid, with each cone placed around 30 yards apart. If you don’t have enough space, a smaller square will suffice.
- Divide the team into pairs.
- Each pair lines up one behind the other on the outside of the square grid.
- Players should keep a maximum distance of 2 yards between them at all times throughout the drill.
Drill Instructions
- On the coach’s signal begin to slowly job around the grid.
- Instruct all players to stay close together, ensuring no team breaks away.
- Monitor the pace and don’t allow the players to slow down.
- Let the players complete laps for 1 minute.
- After 1 minute, the coach blows the whistle, signaling that the pair at the back of the group moves to the side and sprints to the head of the group.
- Every 20 seconds, the coach blows the whistle and the trailing pair sprints to the top of the line.
- As well as conditioning, this drill focuses on teamwork. Instruct players to encourage each other and to maintain a good pace.
Drill Variations
- This drill can also be run around the entire field.
- For more elite teams, consider extending the number of times players run for. You can also add more sprints.
- Set the number of lap targets within the time limit.
Field Sprints: Soccer Drills
Drill Outline
- Drill Name: Field Sprints
- Session Length: 10 to 20 minutes.
- Age Group: 12+
- Number of players: 1 to 18
- Skills learned: Sprinting, conditioning, teamwork
- Equipment: No equipment is needed
Drill Setup
- Use the entire training field for this drill. If you don’t have access to a full-size field, scale it down. Consider increasing sprint volume to make up for the length of the sprints.
- All players line up side-by-side on the end line
Drill Instructions
- This drill is based on basketball suicides.
- On the coach’s signal, all players run to the edge of the penalty box, then back to the end line.
- When they reach the end line, the players turn and run to the halfway line, before turning back and running to the end line again.
- After reaching the end line, the players turn and run to the opposite end line. When they reach the opposite side of the field, the round is over.
- Players walk back to the starting point and line up again.
- The coach sets a timer for 1 minute after the round to give players a rest.
- For the first 2 rounds, instruct players to jog.
- For the next 2 rounds, instruct players to run at 75%.
- For the final 2 rounds, instruct players to sprint.
- For the first 4 rounds, encourage players to try to maintain the same pace.
Drill Variations
- If the drill is too taxing for your players, reduce the distance or the number of sprints.
- For elite teams, make a rule that the maximum time between the first player and last player finishing can be 10 seconds. If the gap is more, all players must perform a sprint at the end of the session.
- For elite teams, consider adding more sprints.
Fitness Course: Soccer Course
Drill Outline
- Drill Name: Fitness Course
- Session Length: 10 minutes
- Age Group: all ages
- Number of players: 1 to 18
- Skills learned: Sprinting, quick feet, lateral movement, back peddling, conditioning
- Equipment: 7 cones, 1 speed ladder, 5 agility poles
Drill Setup
- Set up the drill as shown in the graphic
- The distance between the first 2 cones should be around 10 yards.
- The distance between the end line and the ladder should be around 15 yards.
- The distance between the ladder and the next cone should be 5 yards.
- Create a staggered formation with the agility poles.
- All players line up behind P1 at the first cone.
Drill Instructions
- On the coach’s signal, P1 sprints to the first cone, then side-steps quickly to the cone on their right.
- At the cone, P1 back peddles to the cone behind it.
- P1 rounds the cone and then sprints to the ladder.
- P1 sprints through the ladder, using quick feet and ensuring both feet enter each ladder square.
- P1 sprints, then around the next cone, before gliding through the agility poles.
- After rounding the final agility pole, P1 sprints to the finishing gate.
- P1 rejoins the line.
- All players must complete 5 rounds.
- The next player in line starts the drill when the person ahead hits the ladder section.
Drill Variations
- Depending on fitness levels, reduce or increase the number of rounds each player must perform.
- Create competition by timing each player’s lap. They will have to go one at a time for accurate timekeeping.
Multiskill Drill: Soccer Drill
Drill Outline
- Drill Name: Multiskill Drill
- Session Length: 10 minutes
- Age Group: 7+
- Number of players: 1
- Skills learned: Passing, dribbling, first touch, shooting
- Equipment: 1 goal, 8 cones, 1 ball, 2 rebounding surfaces (wall, bench, fence)
Drill Setup
- You need a grid of approximately 20 square yards for this drill.
- Set up the drill as shown in the graphic.
- A mini goal works well for this drill or a small goal made from cones.
- The distance between the cone weave drill should be 2 yards, enabling the dribbler to move through it at speed.
- If you don’t have a wall or rebounding surface, skip the passing sections of the drill.
- P1 begins the drill at the starting cone with the ball at its feet.
Drill Instructions
- P1 starts the drill by playing a one-two wall pass with themselves.
- P1 then dribbles at speed through the cone weave, then around the next cone.
- At the next station, P1 rolls the ball through the narrow cone gate.
- After rolling the ball, P1 sprints toward the cone to their left then check the run and recollects the ball.
- P1 plays another one-two wall pass.
- P1 takes 1 or 2 touches to get the ball under control, then takes a shot on goal.
- P1 completes the entire drill 5 times, takes a 1-minute break, then repeats the full routine 2 more times (3 times in total).
Drill Variations
- TIme each round and record the fastest ones.
- Focus on using both strong and weak feet for certain rounds.
- Increase the distance between the cones and stations to work on conditioning.
1 v 1 Pass & Move: Soccer Drill
Drill Outline
- Drill Name: 1 v 1 Pass & Move
- Session Length: 5 to 10 minutes
- Age Group: All age groups
- Number of players: 2
- Skills learned: Passing, movement, dribbling, tackling, and defensive jockeying
- Equipment: 10 cones, 1 ball
Drill Setup
- Place 2 cones 15 yards apart, marking the starting points for both players.
- 5 yards to either side of these cones, create a dribbling tunnel of the same length. The tunnel should be approximately 5 yards wide.
- Place cones 5 yards apart on both sides of the tunnel to create 3 separate, evenly sized sections within it.
- P1 begins with the ball at their feet.
Drill Instructions
- P1 starts the drill by playing a long pass to P2.
- After the pass, P1 sprints through their end of the dribbling tunnel, making their way to the center section. They cannot enter the furthest section of the tunnel.
- P2 receives the pass, then dribbles through the end of the dribbling tunnel.
- P2 then tries to dribble past P1 and through the opposite end of the tunnel.
- P1 can tackle, block, or jockey the dribbler to try and regain possession.
- The round is over when P2 loses possession or successfully passes through the tunnel.
- If the ball crosses either sideline of the tunnel, the round is over.
- After the round, players switch roles.
Drill Variations
- Create a competition to see who can complete the most successful dribbles in the allocated time frame. Or, create a competition to see which player reaches 5 successful dribbles first.
- Set a time limit for the dribblers to get through the tunnel.
- If the defenders have the edge over the attackers, prohibit them from entering the center section.
- If the attackers have the edge, allow the defenders to enter all sections of the tunnel.
Follow Your Pass: Soccer Drill
Drill Outline
- Drill Name: Follow Your Pass
- Session Length: 5 to 6 minutes
- Age Group: All age groups
- Number of players: 10 starting outfield players (subs optional)
- Skills learned: short passing, first touch, 1-touch passing
- Equipment: 8 cones
Drill Setup
- Set up 2 small 4-cone grids approximately 5 yards apart.
- Divide the team into 2 even groups.
- Each group lines up behind a grid.
- The first player from each group stands inside their grid.
- P1 begins with the ball.
Drill Instructions
- On the coach’s signal, P1 plays a low hard pass to P2, ensuring they receive it inside their grid.
- P1 then follows their pass and joins the end of the opposite line.
- P2 takes a good first touch then plays a low hard pass to P3.
- P2 then follows their pass and joins the end of the opposite line.
- Players repeat the drill for 90 seconds to 2 minutes.
- Increase the distance between the grids to 10 yards.
- Players repeat the drill for 90 seconds to 2 minutes.
- Increase the distance between the grids to 15 yards.
- Players repeat the drill for 90 seconds to 2 minutes.
Drill Variations
- Instruct players to make first-time passes for a certain amount of time. It’s generally a better idea to do this at shorter distances.
- Set consecutive passing targets and instruct the team to count passes aloud.
- Consider setting up multiple grids to accommodate all players (including subs).
Long-Distance Passing Pairs: Soccer Drill
Drill Outline
- Drill Name: Long-distance passing pairs
- Session Length: 5 minutes
- Age Group: All age groups
- Number of players: 10 starting outfield players (goalkeepers and subs optional)
- Skills learned: range of passing, first touch, passing technique
- Equipment: multiple balls
Drill Setup
- Use half of the field for this warm-up drill
- Divide the team into pairs
- 1 half of the players begin near the end line.
- The other half of the players begin near the halfway line.
- 1 player in each pair begins with the ball.
Drill Instructions
- On the coach’s signal, the players begin passing the ball back and forth in pairs.
- If necessary, they can start closer together, gradually increasing the distance between players.
- This drill is low-intensity with a focus on passing technique and finding a range of passing.
- Players should practice low and hard passes, lofted passes, drilled passes, and other techniques they’re likely to use in-game.
- Players should also focus on taking quality first touches. Encourage players to practice controlling the ball with different parts of the body, including the knees, chest, and both feet.
- Occasionally rotate pairs.
Drill Variations
- Instruct players to shorten the distance between the pairs and practice headers.
- For advanced teams, instruct players to shorten the distance and practice the first touch, and high-intensity passing.
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Joel is a seasoned soccer journalist and analyst with many years of experience in the field. Joel specializes in game analysis, player profiles, transfer news, and has a keen eye for the tactical nuances of the game. He played at various levels in the game and coached teams - he is happy to share his insight with you.
