Aerobic Endurance Training Session

If you want to compete at your best at soccer, you need to commit to pre-season training, so that your team’s strength and cardiovascular fitness peaks at the right time. 

The drill below is part of a full 6 Week Pre-Season Training Plan. This plan is a guide to how you should be preparing to be at your best next season. Click here to preview the plan.


Position: All

Component: Aerobic Power

Intensity: 85 - 95% of maximum heart rate

Duration: 70 seconds

Repetitions: 6

Sets: 1- 3

Work to rest ratio: 1:1

Equipment: 17 Cones, 3 Balls

Players: 8 (4 work 4 rest)

Structure: A player is positioned with a ball at each corner of the center square. Upon command players start at their own corner and move clockwise performing the following activities for 70 seconds:

aerobic endurance soccer training session

Activity 1: Explosive movements specific to position (top right) Player sprints to 1st cone (10m), recovers quickly back to 2nd cone (5m), sprints to 3rd cone (3m), back to 2nd cone (3m) and sprints to end cone (5m) and jogs back.

Activity 2: Weight & accuracy of pass followed by support (bottom right). Player passes to any of the 4 cones and sprints to retrieve ball. Ideally player and ball arrive at cone at same time. Player dribbles ball back and passes to next cone. Cone distances, 15m, 5m, 20m & 10m.

Activity 3: Dribbling with ball under control - Player dribbles in and out of cones using one foot (inside and out) on way to end cone, and other foot on way back as quickly as possible. Player then dribbles ball to next cone. (10m long, 1m apart)

Activity 4: Running with the ball at speed - Player runs with the ball to end cone (20m), turns and runs back in as little amount of touches possible, then keeps the ball up to the next cone.

Progression: Players perform activities in random order.

Coaches hints: Are players constantly active? Do players pay attention to the quality of ball work whilst in an overloaded situation?