Drill category

Football football fitness drills

Football fitness drills build speed, agility, acceleration, reaction, change of direction, endurance and mobility with the ball involved wherever possible. Younger groups work through fun movement and reaction games; older groups add structured speed and conditioning work.

What to coach

Fun movement, coordination and reaction games for younger ages
Structured speed, endurance and conditioning from U13 upwards
Keep the ball involved so fitness work stays football specific

Filter the football fitness drills Football session plans

All 94 football football fitness drills

Every drill below has its own page with the full setup, coaching points, progressions and a pitch diagram.

Animal Movement Circuit — football fitness drill, 10 min, Under 5 to Under 10
Reaction Colour Game — football fitness drill, 8 min, Under 5 to Under 11
Agility Gate Weave — football fitness drill, 10 min, Under 5 to Under 12
Ball Tag Conditioning Game — football fitness drill, 12 min, Under 5 to Under 12
Acceleration Starts — football fitness drill, 12 min, Under 12 to Adults
Repeat Sprint Shuttles — football fitness drill, 14 min, Under 13 to Adults
Change Of Direction Mirror — football fitness drill, 10 min, Under 12 to Adults
Conditioning Possession Game — football fitness drill, 16 min, Under 12 to Adults
Football Endurance Blocks — football fitness drill, 16 min, Under 14 to Adults
Mobility Cool Down — football fitness drill, 8 min, Under 5 to Adults
Flow Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Colour Call Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Partner Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Circuit Ball and Body Warm Up — warm ups drill, 12 min, Under 5 to Adults
Ladder Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Mirror Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Count-Up Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Traffic Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Relay Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Wave Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Recovery Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Challenge Ball and Body Warm Up — warm ups drill, 10 min, Under 5 to Adults
Overload Ladder and Ball — speed & agility drill, 14 min, Under 5 to Adults
Underload Ladder and Ball — speed & agility drill, 12 min, Under 9 to Adults
Two-Touch Ladder and Ball — speed & agility drill, 12 min, Under 5 to Adults
Tempo Ladder and Ball — speed & agility drill, 12 min, Under 5 to Adults
Transition Ladder and Ball — speed & agility drill, 14 min, Under 9 to Adults
Pressure Ladder and Ball — speed & agility drill, 12 min, Under 9 to Adults
Continuous Ladder and Ball — speed & agility drill, 14 min, Under 5 to Adults
Rotation Ladder and Ball — speed & agility drill, 14 min, Under 5 to Adults
Combination Ladder and Ball — speed & agility drill, 12 min, Under 5 to Adults
Wide Channel Ladder and Ball — speed & agility drill, 12 min, Under 5 to Adults
Counter Ladder and Ball — speed & agility drill, 14 min, Under 9 to Adults
Finishing Ladder and Ball — speed & agility drill, 14 min, Under 5 to Adults
Overload Change of Direction Grid — speed & agility drill, 14 min, Under 5 to Adults
Underload Change of Direction Grid — speed & agility drill, 12 min, Under 9 to Adults
Two-Touch Change of Direction Grid — speed & agility drill, 12 min, Under 5 to Adults
Tempo Change of Direction Grid — speed & agility drill, 12 min, Under 5 to Adults
Transition Change of Direction Grid — speed & agility drill, 14 min, Under 9 to Adults
Pressure Change of Direction Grid — speed & agility drill, 12 min, Under 9 to Adults
Continuous Change of Direction Grid — speed & agility drill, 14 min, Under 5 to Adults
Rotation Change of Direction Grid — speed & agility drill, 14 min, Under 5 to Adults
Combination Change of Direction Grid — speed & agility drill, 12 min, Under 5 to Adults
Wide Channel Change of Direction Grid — speed & agility drill, 12 min, Under 5 to Adults
Counter Change of Direction Grid — speed & agility drill, 14 min, Under 9 to Adults
Finishing Change of Direction Grid — speed & agility drill, 14 min, Under 5 to Adults
Overload Reaction Sprint Pairs — speed & agility drill, 12 min, Under 5 to Adults
Underload Reaction Sprint Pairs — speed & agility drill, 10 min, Under 9 to Adults
Two-Touch Reaction Sprint Pairs — speed & agility drill, 10 min, Under 5 to Adults
Tempo Reaction Sprint Pairs — speed & agility drill, 10 min, Under 5 to Adults
Transition Reaction Sprint Pairs — speed & agility drill, 12 min, Under 9 to Adults
Pressure Reaction Sprint Pairs — speed & agility drill, 10 min, Under 9 to Adults
Continuous Reaction Sprint Pairs — speed & agility drill, 12 min, Under 5 to Adults
Rotation Reaction Sprint Pairs — speed & agility drill, 12 min, Under 5 to Adults
Combination Reaction Sprint Pairs — speed & agility drill, 10 min, Under 5 to Adults
Wide Channel Reaction Sprint Pairs — speed & agility drill, 10 min, Under 5 to Adults
Counter Reaction Sprint Pairs — speed & agility drill, 12 min, Under 9 to Adults
Finishing Reaction Sprint Pairs — speed & agility drill, 12 min, Under 5 to Adults
Overload Ball Interval Fitness — football fitness drill, 16 min, Under 12 to Adults
Underload Ball Interval Fitness — football fitness drill, 14 min, Under 12 to Adults
Two-Touch Ball Interval Fitness — football fitness drill, 14 min, Under 12 to Adults
Tempo Ball Interval Fitness — football fitness drill, 14 min, Under 12 to Adults
Transition Ball Interval Fitness — football fitness drill, 16 min, Under 12 to Adults
Pressure Ball Interval Fitness — football fitness drill, 14 min, Under 12 to Adults
Continuous Ball Interval Fitness — football fitness drill, 16 min, Under 12 to Adults
Rotation Ball Interval Fitness — football fitness drill, 16 min, Under 12 to Adults
Combination Ball Interval Fitness — football fitness drill, 14 min, Under 12 to Adults
Wide Channel Ball Interval Fitness — football fitness drill, 14 min, Under 12 to Adults
Counter Ball Interval Fitness — football fitness drill, 16 min, Under 12 to Adults
Finishing Ball Interval Fitness — football fitness drill, 16 min, Under 12 to Adults
Overload Possession Conditioning — football fitness drill, 20 min, Under 12 to Adults
Underload Possession Conditioning — football fitness drill, 18 min, Under 12 to Adults
Two-Touch Possession Conditioning — football fitness drill, 18 min, Under 12 to Adults
Tempo Possession Conditioning — football fitness drill, 18 min, Under 12 to Adults
Transition Possession Conditioning — football fitness drill, 20 min, Under 12 to Adults
Pressure Possession Conditioning — football fitness drill, 18 min, Under 12 to Adults
Continuous Possession Conditioning — football fitness drill, 20 min, Under 12 to Adults
Rotation Possession Conditioning — football fitness drill, 20 min, Under 12 to Adults
Combination Possession Conditioning — football fitness drill, 18 min, Under 12 to Adults
Wide Channel Possession Conditioning — football fitness drill, 18 min, Under 12 to Adults
Counter Possession Conditioning — football fitness drill, 20 min, Under 12 to Adults
Finishing Possession Conditioning — football fitness drill, 20 min, Under 12 to Adults
Flow Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11
Colour Call Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11
Partner Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11
Circuit Youth Movement Games — football fitness drill, 12 min, Under 5 to Under 11
Ladder Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11
Mirror Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11
Count-Up Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11
Traffic Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11
Relay Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11
Wave Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11
Recovery Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11
Challenge Youth Movement Games — football fitness drill, 10 min, Under 5 to Under 11

Drills by age group

Football Fitness drill questions coaches ask

How many football football fitness drills are there on Football Coach Hub?

There are 94 football football fitness drills in the library, each with a setup, coaching points, common mistakes, a progression and a regression so you can run it with mixed abilities.

What equipment do I need for football fitness drills?

Most drills need only a ball per player, cones and bibs. You can filter the drill library by the kit you actually have, including mini goals, full goals, poles, ladders and rebound boards.

How long should a football fitness practice last?

Ten to fifteen minutes on one technical practice is usually enough before players need a change of picture. Follow it with the same theme inside a small-sided game.