This drill is all about distance, mixed in with some different movements and technical actions.

Start with back and forth movements from pole to pole, before jogging to the next area. Engage in multiple technical actions, followed by jogging back to the start to repeat again the other side of the pitch.

Aim to complete:

5min x 4sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Large area

Multiple low intensity changes of direction

Technical actions

COMPLETE YOUR UPPERS TODAY

THE SESSION CAN BE FOUND ON YOUR TEAMBUILDR

This drill is a dribble track, designed to challenge the legs and lungs. Aim to continually move with the ball around the track.

Aim to complete:

4min x 3-5sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Moderate area (half a pitch)

Multiple low intensity changes of direction

80% of the drill should have a ball at your feet

Complete your swim/cycle session - you can find these sessions below.

This drill incorporates small, explosive actions with aerobic running and technical actions.

Start by performing multiple pressing actions over 2-4m then heading into a jog. Complete a number of technical actions before jogging over to another pressing action station. Head over to perform a different technical action before arriving back to the start and repeating the circuit.

Aim to complete:

3min x 4-6sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Moderate area (half a pitch)

Multiple moderate/high intensity pressing actions

Multiple technical actions

COMPLETE YOUR LOWERS TODAY

THE SESSION CAN BE FOUND ON YOUR TEAMBUILDR

This drill is all about distance, mixed in with some different movements and technical actions.

Start with back and forth movements from pole to pole, before jogging to the next area. Engage in multiple technical actions, followed by jogging back to the start to repeat again the other side of the pitch.

Aim to complete:

5min x 4sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Large area

Multiple low intensity changes of direction

Technical actions

COMPLETE YOUR UPPERS TODAY

THE SESSION CAN BE FOUND ON YOUR TEAMBUILDR

This drill incorporates small, explosive actions with aerobic running and technical actions.

Start by performing multiple pressing actions over 2-4m then heading into a jog. Complete a number of technical actions before jogging over to another pressing action station. Head over to perform a different technical action before arriving back to the start and repeating the circuit.

Aim to complete:

3min x 4-6sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Moderate area (half a pitch)

Multiple moderate/high intensity pressing actions

Multiple technical actions

This drill incorporates some position specific movement, explosive pressing, and a recovery sprint/sprint to get on a ball in behind.

Start by engaging in a lateral run, keeping body shape open facing the middle mannequin. When you hit the next pole, press the mannequin before back peddling to the next pole. After the back peddle, get out wide to the next pole quickly, before turning to complete recovery run/ball in behind. Then walk back to the nearest start position, and repeat.

Aim to complete:

4-5mins x 3-5sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Interval based circuit including football specific movements: Lateral, explosive, sprint, short walking recovery

Multiple technical actions can be incorporated i.e. ball in behind to cross/finish or passing actions at each pole for example.

COMPLETE YOUR LOWERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

This drill has some simple explosive pressing actions and a technical action to finish.

Start by sprinting into the boxed area, decelerate in the middle and perform 2/3 explosive pressing actions all chained together. Return to the middle of the box and react to a partner (if you have one available) to get onto the ball and find a pass. If you don’t have a partner, you can lay out a number of balls at different angles and distances and jump out to one of them. Walk back to the beginning and repeat.

1 rep = one sprint into the box, followed by 2/3 pressing actions and a technical action to finish.

Aim to complete:

6reps x 3-4sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Small acceleration into a number of explosive movements

Position specific technical action

Suitable rest from each rep (15-20s)

This drill is a dribble track, designed to challenge the legs and lungs. Aim to continually move with the ball around the track.

Aim to complete:

4min x 3-5sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Moderate area (half a pitch)

Multiple low intensity changes of direction

80% of the drill should have a ball at your feet

This drill is designed to increase the amount of explosive actions from station to station.

Set up 3 separate stations, one leading onto the next, each with an increased number of explosive actions. i.e. the first station can be one acceleration and one deceleration. The next one increases that to two accelerations, two decelerations and one change of direction for example. Vary your starting movement for each station - make this position specific, i.e. a short forward and back movement to create space before driving out. Give yourself a small break between each station.

1 rep = 1 completed circuit of 3 stations

Aim to complete:

3-4 reps x 3-5 sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

3 stations, each with an increased number of explosive actions

Accelerations should be a max of 10m

You are encouraged to incorporate technical actions where you feel it is appropriate

This drill is all about moderate to high speed striding.

Start on the half way line and stride (at a maximum of 85%) to 2m inside the penalty box, before decelerating, back peddling, and turning out to stride to the opposite side of the half way line. Then walk back to the start, and repeat the drill on the other side of the pitch.

1 rep = run to penalty box, turn and run back to halfway line

Aim to complete:

4-6 reps x 2-3sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Must include a run at moderately high speed 75-85% from at least half way line to penalty box

Include decelerations and change of direction at the end of the run action

COMPLETE YOUR LOWERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

This drill incorporates a longer acceleration, into explosive pressing actions before finishing with a well executed technical action.

Set up a diamond in the middle of the area. Start 10-15m away from the diamond at an angle. Sprint into the middle area and perform 2-3 pressing actions. Then perform a technical action. It can be like the one depicted in the video, or you can change it up to suit you. Change the angle from which you start at each time, you can also vary up the distance into the diamond.

1 rep = sprint, 2-3 explosive action, 1 technical action

Aim to complete:

6 reps x 3-4 sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

10-15m acceleration into area

2-3 explosive actions

Technical action

15-20s rest between reps

This drill incorporates small, explosive actions with aerobic running and technical actions.

Start by performing multiple pressing actions over 2-4m then heading into a jog. Complete a number of technical actions before jogging over to another pressing action station. Head over to perform a different technical action before arriving back to the start and repeating the circuit.

Aim to complete:

3min x 4-6sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Moderate area (half a pitch)

Multiple moderate/high intensity pressing actions

Multiple technical actions

COMPLETE YOUR UPPERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

This drill is all about distance, mixed in with some different movements and technical actions.

Start with back and forth movements from pole to pole, before jogging to the next area. Engage in multiple technical actions, followed by jogging back to the start to repeat again the other side of the pitch.

Aim to complete:

5min x 4sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Large area

Multiple low intensity changes of direction

Technical actions

This drill incorporates some position specific movement, explosive pressing, and a driving run from deep.

Start on the by-line. Stride towards the mannequin, shifting past it at the last second. Continue on to the edge of the penalty box, turn and press the mannequin before turning again and driving out to the half way line at 75-80%. At the end of the run, jog to the opposite side of the pitch to repeat on the other side - use the jog as an active recovery. As you can see in the video, you can use a ball in parts of this drill.

Aim to complete:

2-3mins x 3-4sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Interval based circuit including football specific movements: backwards, explosive, sprint, jogging recovery

Multiple technical actions can be incorporated i.e. bounce pass around mannequin or ball in front to drive towards halfway line for example

COMPLETE YOUR LOWERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

This drill has some simple explosive pressing actions and a technical action to finish.

Start by sprinting into the boxed area, decelerate in the middle and perform 2/3 explosive pressing actions all chained together. Return to the middle of the box and react to a partner (if you have one available) to get onto the ball and find a pass. If you don’t have a partner, you can lay out a number of balls at different angles and distances and jump out to one of them. Walk back to the beginning and repeat.

1 rep = one sprint into the box, followed by 2/3 pressing actions and a technical action to finish.

Aim to complete:

6reps x 3-4sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Small acceleration into a number of explosive movements

Position specific technical action

Suitable rest from each rep (15-20s)

This drill is all about moderate to high speed striding.

Start on the half way line and stride (at a maximum of 85%) to 2m inside the penalty box, before decelerating, back peddling, and turning out to stride to the opposite side of the half way line. Then walk back to the start, and repeat the drill on the other side of the pitch.

1 rep = run to penalty box, turn and run back to halfway line

Aim to complete:

4-6 reps x 2-3sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Must include a run at moderately high speed 75-85% from at least half way line to penalty box

Include decelerations and change of direction at the end of the run action

Complete your swim/cycle session - you can find these sessions below.

This drill is designed to increase the amount of explosive actions from station to station.

Set up 3 separate stations, one leading onto the next, each with an increased number of explosive actions. i.e. the first station can be one acceleration and one deceleration. The next one increases that to two accelerations, two decelerations and one change of direction for example. Vary your starting movement for each station - make this position specific, i.e. a short forward and back movement to create space before driving out. Give yourself a small break between each station.

1 rep = 1 completed circuit of 3 stations

Aim to complete:

3-4 reps x 3-5 sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

3 stations, each with an increased number of explosive actions

Accelerations should be a max of 10m

You are encouraged to incorporate technical actions where you feel it is appropriate

This drill is a dribble track, designed to challenge the legs and lungs. Aim to continually move with the ball around the track.

Aim to complete:

4min x 3-5sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Moderate area (half a pitch)

Multiple low intensity changes of direction

80% of the drill should have a ball at your feet

COMPLETE YOUR LOWERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

This drill incorporates small, explosive actions with aerobic running and technical actions.

Start by performing multiple pressing actions over 2-4m then heading into a jog. Complete a number of technical actions before jogging over to another pressing action station. Head over to perform a different technical action before arriving back to the start and repeating the circuit.

Aim to complete:

3min x 4-6sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Moderate area (half a pitch)

Multiple moderate/high intensity pressing actions

Multiple technical actions

This drill incorporates some position specific movement, explosive pressing, and a driving run from deep.

Start on the by-line. Stride towards the mannequin, shifting past it at the last second. Continue on to the edge of the penalty box, turn and press the mannequin before turning again and driving out to the half way line at 75-80%. At the end of the run, jog to the opposite side of the pitch to repeat on the other side - use the jog as an active recovery. As you can see in the video, you can use a ball in parts of this drill.

Aim to complete:

2-3mins x 3-4sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Interval based circuit including football specific movements: backwards, explosive, sprint, jogging recovery

Multiple technical actions can be incorporated i.e. bounce pass around mannequin or ball in front to drive towards halfway line for example

COMPLETE YOUR UPPERS TODAY

YOUR SESSION CAN BE FOUND ON TEAMBUILDR

This drill incorporates small, explosive actions with aerobic running and technical actions.

Start by performing multiple pressing actions over 2-4m then heading into a jog. Complete a number of technical actions before jogging over to another pressing action station. Head over to perform a different technical action before arriving back to the start and repeating the circuit.

Aim to complete:

3min x 4-6sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Moderate area (half a pitch)

Multiple moderate/high intensity pressing actions

Multiple technical actions

This drill incorporates some position specific movement, explosive pressing, and a driving run from deep.

Start on the by-line. Stride towards the mannequin, shifting past it at the last second. Continue on to the edge of the penalty box, turn and press the mannequin before turning again and driving out to the half way line at 75-80%. At the end of the run, jog to the opposite side of the pitch to repeat on the other side - use the jog as an active recovery. As you can see in the video, you can use a ball in parts of this drill.

Aim to complete:

2-3mins x 3-4sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Interval based circuit including football specific movements: backwards, explosive, sprint, jogging recovery

Multiple technical actions can be incorporated i.e. bounce pass around mannequin or ball in front to drive towards halfway line for example

Complete your swim/cycle session - you can find these sessions below.

This drill has some simple explosive pressing actions and a technical action to finish.

Start by sprinting into the boxed area, decelerate in the middle and perform 2/3 explosive pressing actions all chained together. Return to the middle of the box and react to a partner (if you have one available) to get onto the ball and find a pass. If you don’t have a partner, you can lay out a number of balls at different angles and distances and jump out to one of them. Walk back to the beginning and repeat.

1 rep = one sprint into the box, followed by 2/3 pressing actions and a technical action to finish.

Aim to complete:

6reps x 3-4sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Small acceleration into a number of explosive movements

Position specific technical action

Suitable rest from each rep (15-20s)

This drill is all about moderate to high speed striding.

Start on the half way line and stride (at a maximum of 85%) to 2m inside the penalty box, before decelerating, back peddling, and turning out to stride to the opposite side of the half way line. Then walk back to the start, and repeat the drill on the other side of the pitch.

1 rep = run to penalty box, turn and run back to halfway line

Aim to complete:

4-6 reps x 2-3sets

As always, you can be creative. Feel free to change elements of this drill to suit you and your preferences. If you are to change the drill, keep in mind these core principles:

Must include a run at moderately high speed 75-85% from at least half way line to penalty box

Include decelerations and change of direction at the end of the run action

COMPLETE YOUR LOWERS TODAY

THE SESSION CAN BE FOUND ON TEAMBUILDR