U19 SUMMER
2025
VOLUME ONE & UPPERS
VOLUME ONE
VOLUME ONE
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
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
VOLUME TWO & LOWERS
VOLUME TWO
VOLUME TWO
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
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
VOLUME ONE & UPPERS
VOLUME ONE
VOLUME ONE
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
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
VOLUME THREE, FOOTBALL SPEED TWO & LOWERS
VOLUME THREE
VOLUME THREE
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
FOOTBALL SPEED TWO
FOOTBALL SPEED TWO
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
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
EXPLOSIVE ONE & VOLUME TWO
EXPLOSIVE ONE
EXPLOSIVE ONE
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)
VOLUME TWO
VOLUME TWO
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
EXPLOSIVE TWO, FOOTBALL SPEED ONE & WHOLE BODY
EXPLOSIVE TWO
EXPLOSIVE TWO
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
FOOTBALL SPEED ONE
FOOTBALL SPEED ONE
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 WHOLE BODY SESSION TODAY
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
EXPLOSIVE THREE, VOLUME THREE & UPPERS
EXPLOSIVE THREE
EXPLOSIVE THREE
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
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
VOLUME THREE
VOLUME THREE
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 UPPER BODY SESSION
THIS CAN BE FOUND ON YOUR TEAMBUILDR
VOLUME ONE & FOOTBALL SPEED THREE
VOLUME ONE
VOLUME ONE
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
FOOTBALL SPEED THREE
FOOTBALL SPEED THREE
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
EXPLOSIVE ONE, FOOTBALL SPEED ONE & SWIM/CYCLE ONE
EXPLOSIVE ONE
EXPLOSIVE ONE
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)
FOOTBALL SPEED ONE
FOOTBALL SPEED ONE
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
SWIM/CYCLE ONE
SWIM/CYCLE ONE
Complete your swim/cycle session - these can be found in the window below.
EXPLOSIVE TWO, VOLUME TWO & WHOLE BODY
EXPLOSIVE TWO
EXPLOSIVE TWO
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
VOLUME TWO
VOLUME TWO
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 WHOLE BODY SESSION TODAY
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
VOLUME ONE & UPPERS
VOLUME ONE
VOLUME ONE
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
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
VOLUME THREE, FOOTBALL SPEED TWO & LOWERS
VOLUME THREE
VOLUME THREE
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
FOOTBALL SPEED TWO
FOOTBALL SPEED TWO
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
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
EXPLOSIVE ONE & VOLUME TWO
EXPLOSIVE ONE
EXPLOSIVE ONE
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)
VOLUME TWO
VOLUME TWO
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
EXPLOSIVE TWO, FOOTBALL SPEED ONE & WHOLE BODY
EXPLOSIVE TWO
EXPLOSIVE TWO
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
FOOTBALL SPEED ONE
FOOTBALL SPEED ONE
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 WHOLE BODY SESSION TODAY
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
EXPLOSIVE THREE, VOLUME THREE & UPPERS
EXPLOSIVE THREE
EXPLOSIVE THREE
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
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
VOLUME THREE
VOLUME THREE
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 UPPER BODY SESSION
THIS CAN BE FOUND ON YOUR TEAMBUILDR
VOLUME ONE & FOOTBALL SPEED THREE
VOLUME ONE
VOLUME ONE
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
FOOTBALL SPEED THREE
FOOTBALL SPEED THREE
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
EXPLOSIVE ONE, FOOTBALL SPEED ONE & SWIM/CYCLE TWO
EXPLOSIVE ONE
EXPLOSIVE ONE
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)
FOOTBALL SPEED ONE
FOOTBALL SPEED ONE
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
SWIM/CYCLE TWO
SWIM/CYCLE TWO
Complete your swim/cycle session - these can be found in the window below.
EXPLOSIVE TWO, VOLUME TWO & WHOLE BODY
EXPLOSIVE TWO
EXPLOSIVE TWO
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
VOLUME TWO
VOLUME TWO
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 WHOLE BODY SESSION TODAY
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
VOLUME ONE & UPPERS
VOLUME ONE
VOLUME ONE
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
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
VOLUME TWO & SWIM/CYCLE THREE
VOLUME TWO
VOLUME TWO
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
SWIM/CYCLE THREE
SWIM/CYCLE THREE
Complete your swim/cycle session - these can be found in the window below.
VOLUME THREE & WHOLE BODY
VOLUME THREE
VOLUME THREE
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 WHOLE BODY SESSION TODAY
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
UPPER BODY
COMPLETE YOUR UPPER BODY SESSION TODAY
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
LOWER BODY
COMPLETE YOUR LOWER BODY SESSION TODAY
YOU CAN FIND YOUR SESSIONS ON TEAMBUILDR
EXPLOSIVE 1, ANAEROBIC 4 & ANY METABOLIC
EXPLOSIVE 1
EXPLOSIVE 1
This is a short run in distance, but should be completed at a high intensity. Set up your cones in a similar way to what you can see in the video. You can be creative here, if you want to change the types of explosive movements to suit your position, or you want to add in some technical actions that is fine, but keep them at the start or the end of the movement so they don’t reduce the intensity of your explosive movements.
1 rep = 1 linear acceleration → 1 backwards/lateral acceleration → 1 linear acceleration
15s rest between reps
2min rest between sets
8 reps x 4 sets
ANAEROBIC 4
ANAEROBIC 4
Start on the halfway line, sprint (85% speed) towards the furthest cone in the box, decelerate and go into a back pedal for 6-8m, once you hit the other cone in the box, turn out and sprint (85% speed) towards the halfway line on the opposite side of the centre circle to where you started. From there, then walk back to the start position and repeat the same towards the opposite box.
1 rep = Sprint, back pedal, sprint & walk.
45s rest between reps
3min rest between sets
6 reps x 3/4 sets
ANY METABOLIC
ANY METABOLIC
Complete ANY metabolic session with one of the following set arrangements depending on how you are feeling today. Set the session up in a circuit, completing every exercise is one set.
EASY
20s on, 40s off
x3 (2min 30s rest between sets)
CHALLENGING
30s on, 30s off
x4 (2min rest between sets)
ELITE
30s on, 20s off
x4 (90s rest between sets)
Open Strava
AEROBIC 3 & METABOLIC 3
AEROBIC 3
AEROBIC 3
A mixture of cruising (70% speed) and jogging (50-60%). Try and stick to the same set up as you can see in the video. Start just off the half way line and cruise towards the corner of the box, turn and transition into a jog across to the other side of the box. Transition again into a cruise towards the half way line and then turn and transition into a jog across the halfway line back to the start. Repeat the same pattern on the other half of the pitch.
1 rep = 1 lap of the course
1min rest between reps
3min rest between sets
2 reps x 4 sets
METABOLIC 3
METABOLIC 3
Complete this metabolic session with one of the following set arrangements depending on how you are feeling today. Set the session up in a circuit, completing every exercise is one set.
EASY
20s on, 40s off
x3 (2min 30s rest between sets)
CHALLENGING
30s on, 30s off
x4 (2min rest between sets)
ELITE
30s on, 20s off
x4 (90s rest between sets)
Open Strava
AEROBIC 1, ANAEROBIC 3 & LOWERS
AEROBIC 1
AEROBIC 1
Dribble tracks
You can be as creative as you like here. Attempt to use the whole half of a pitch. And set up with a mixture of equipment. In this video, the player is going through multiple gates and slaloms. You should do the same, if you have a partner to do this with, add in bounce passes, or positional specific actions (a finish, a clearing header etc.).
4 sets (2 in each direction) x 3mins - 3min rest between sets
ANAEROBIC 3
ANAEROBIC 3
This run is a mixture of sprinting (80-85% speed) and cruising (70%) runs. Set up in the same way as you can see in the video. Start on the corner of the 18yard box and sprint towards the halfway line. As you get to the cone, turn back towards the opposite corner of the 18yard box and sprint. As you approach the corner of the 18yard box, decelerate, and change direction and then cruise towards the opposite 18yard box. Then walk along the 18yard box and repeat the runs.
1 rep = 1 sprint & cruise run
30s rest between reps
3min rest between sets
4 reps x 3/4 sets
COMPLETE YOUR LOWERS TODAY
Open Strava
EXPLOSIVE 1, AEROBIC 3 & UPPERS
EXPLOSIVE 1
EXPLOSIVE 1
This is a short run in distance, but should be completed at a high intensity. Set up your cones in a similar way to what you can see in the video. You can be creative here, if you want to change the types of explosive movements to suit your position, or you want to add in some technical actions that is fine, but keep them at the start or the end of the movement so they don’t reduce the intensity of your explosive movements.
1 rep = 1 linear acceleration → 1 backwards/lateral acceleration → 1 linear acceleration
15s rest between reps
2min rest between sets
8 reps x 4 sets
AEROBIC 3
AEROBIC 3
A mixture of cruising (70% speed) and jogging (50-60%). Try and stick to the same set up as you can see in the video. Start just off the half way line and cruise towards the corner of the box, turn and transition into a jog across to the other side of the box. Transition again into a cruise towards the half way line and then turn and transition into a jog across the halfway line back to the start. Repeat the same pattern on the other half of the pitch.
1 rep = 1 lap of the course
1min rest between reps
3min rest between sets
2 reps x 4 sets
COMPLETE YOUR UPPERS TODAY
Open Strava
EXPLOSIVE 3, AEROBIC 4 & LOWERS
EXPLOSIVE 3
EXPLOSIVE 3
This run is ideally completed with a partner, and should include a technical action and a reactive component. If you do not have a partner, do a solo technical action and a react off whether the technical action was successful/unsuccessful i.e. score a goal, turn right; miss the goal, turn left.
1 rep = 1 react off partner → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 technical action
10s rest between reps
2min rest between sets
10 reps x 3/4 sets
AEROBIC 4
AEROBIC 4
A mixture of cruising (80% speed) and jogging (40% speed), with some tight turns, decelerations and accelerations. Start by cruising from cone 1, to cone 2, back to cone 3 and then onto cone 4, once you have got to cone 4, turn and jog to the opposite 18yard box. Repeat the same cruising pattern across the box, then jog back to your start position. Once back to your original start position, that is classed as one lap.
1 rep = 1 lap of the course
1min rest between reps
2min30sec rest between sets
3 reps x 3 sets
COMPLETE YOUR LOWERS TODAY
Open Strava
ANAEROBIC 1 & METABOLIC 2
ANAEROBIC 1
ANAEROBIC 1
This run is all about repeated sprint ability. Set up three cones about 5m apart from each other from the edge of the centre circle, and 3 cones 5m apart on the opposite 18yard box (see video for lay out). Start on the cone with the least distance from the 18yard box and sprint (80-85% speed) in a straight line to the middle cone. As you approach the middle cone, decelerate and laterally shuffle towards either the left or the right cone. Once you have laterally shuffled to the end cone, walk back up to the centre circle and start on the next cone along.
1 rep = 1 sprint & 1 lateral shuffle
20s rest between reps (you may have to jog back to start)
2min rest between sets
6 reps x 4 sets
METABOLIC 2
METABOLIC 2
Complete this metabolic session with one of the following set arrangements depending on how you are feeling today. Set the session up in a circuit, completing every exercise is one set.
EASY
20s on, 40s off
x3 (2min 30s rest between sets)
CHALLENGING
30s on, 30s off
x4 (2min rest between sets)
ELITE
30s on, 20s off
x4 (90s rest between sets)
Open Strava
EXPLOSIVE 2, AEROBIC 2 & UPPERS
EXPLOSIVE 2
EXPLOSIVE 2
This run is short in distance, but should be completed at a high intensity. Set up your cones in a similar way to what you can see in the video. You can be creative and change the set up to suit your position and the types of movement you may do in training or in games. Start this run with an intense position specific movement, then sprint into the middle, decelerate and change direction. You can add some technical actions to this drill, but aim to keep them at the start or at the end of the movement so they don’t detract away from the intensity of the explosive movements.
1 rep = 1 position specific movement → 1 linear acceleration → 1 change of direction → 1 linear acceleration → 1 deceleration to a stop
20s rest between reps
2min30s rest between sets
8 reps x 3/4 sets
AEROBIC 2
AEROBIC 2
A steady state run with some tight turns and curved runs. Try to stick to a similar set up to what you can see in the video and run at around 50-60% speed.
1 rep = 1 lap of the course
30s rest between reps
3min rest between sets
4 reps (2 in each direction) x 3 sets
COMPLETE YOUR UPPERS TODAY
Open Strava
EXPLOSIVE 1 & AEROBIC 3
EXPLOSIVE 1
EXPLOSIVE 1
This is a short run in distance, but should be completed at a high intensity. Set up your cones in a similar way to what you can see in the video. You can be creative here, if you want to change the types of explosive movements to suit your position, or you want to add in some technical actions that is fine, but keep them at the start or the end of the movement so they don’t reduce the intensity of your explosive movements.
1 rep = 1 linear acceleration → 1 backwards/lateral acceleration → 1 linear acceleration
15s rest between reps
2min rest between sets
8 reps x 4 sets
AEROBIC 3
AEROBIC 3
A mixture of cruising (70% speed) and jogging (50-60%). Try and stick to the same set up as you can see in the video. Start just off the half way line and cruise towards the corner of the box, turn and transition into a jog across to the other side of the box. Transition again into a cruise towards the half way line and then turn and transition into a jog across the halfway line back to the start. Repeat the same pattern on the other half of the pitch.
1 rep = 1 lap of the course
1min rest between reps
3min rest between sets
2 reps x 4 sets
Open Strava
AEROBIC 1 & LOWERS
AEROBIC 1
AEROBIC 1
Dribble tracks
You can be as creative as you like here. Attempt to use the whole half of a pitch. And set up with a mixture of equipment. In this video, the player is going through multiple gates and slaloms. You should do the same, if you have a partner to do this with, add in bounce passes, or positional specific actions (a finish, a clearing header etc.).
4 sets (2 in each direction) x 3mins - 3min rest between sets
COMPLETE YOUR LOWERS TODAY
Open Strava
AEROBIC 2 & METABOLIC 1
AEROBIC 2
AEROBIC 2
A steady state run with some tight turns and curved runs. Try to stick to a similar set up to what you can see in the video and run at around 50-60% speed.
1 rep = 1 lap of the course
30s rest between reps
3min rest between sets
4 reps (2 in each direction) x 3 sets
METABOLIC 1
METABOLIC 1
Complete this metabolic session with one of the following set arrangements depending on how you are feeling today. Set the session up in a circuit, completing every exercise is one set.
EASY
20s on, 40s off
x3 (2min 30s rest between sets)
CHALLENGING
30s on, 30s off
x4 (2min rest between sets)
ELITE
30s on, 20s off
x4 (90s rest between sets)
Open Strava