Soccer is more than just skill; it's about endurance, stamina, and overall fitness. 

In this article, I'm excited to share three soccer fitness drills that will not only improve your conditioning but also enhance your performance on the field. These are the same drills I use with my many of my players, and I'm confident they can level up your game too.

Drill 1: Figure Eight

Create a 10-yard by 20-yard rectangle using four cones.

1. Start at the bottom corner of the grid.
2. Sprint diagonally to the opposite corner.
3. Jog slowly across the short end for recovery.
4. Sprint diagonally again upon reaching the far end.
5. Alternate between long sprints and short jogs for 90 seconds.
6. Rest for 2-3 minutes.

Repeat for 2-5 sets depending on your fitness level.

Pro Tip: Focus on maintaining speed during sprints and using jogs for active recovery.

Click for Diagram →

Drill 2: Suicides

Place four cones in a line, each 10 yards apart.

1. Begin at cone 1. Sprint to Cone 2, then quickly turn and return to Cone 1.
2. Turn immediately and sprint to Cone 3, then back to Cone 1.
3. Run to the final cone, turn, and finish at the starting point.
4. Complete one set and rest for 1-2 minutes.

Repeat for a total of 5 sets.

Pro Tip: Suicides enhance both leg strength and cardiovascular endurance—key components for match stamina.

Click for Diagram →

Drill 3: Shuttle Run

Position two cones 25 yards apart.

1. Sprint back and forth between the cones 12 times without stopping.
2. Aim to complete the challenge in under 60 seconds, covering a total of 300 yards.
3. Rest for 2-3 minutes between sets.

Repeat for 3-5 sets.

Pro Tip: The shuttle run is an excellent drill to boost your agility and sprinting speed.

Click for Diagram →


These three drills are a powerhouse for improving your soccer fitness, stamina, and overall performance. Remember, it's not about doing all three in one day; instead, choose one and incorporate it into your daily or weekly training sessions. Consistency is key on the road to becoming a more fit and agile player.

Let me know which drill you want to incorporate into your fitness sessions first in the comments below. 

Check out our Youtube Channel for even more soccer training tips and workouts.


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