football fitness exercises
The 30:30
Jimmy Petruzzi
football fitness exercises
1. Get your players to run at near maximum effort for 30 seconds.
2. Start the run at one side of the pitch have them run as fast and far as possible to the other side and back.
3. Time for 30 seconds.
4. Rest for 30 seconds.
5. Run again for 30 seconds.
6. Complete 10 times.
The 3:3
This is similar to the 30 30.
1. Get your players to run around the pitch for 3 minutes continuously.
2. Then walk for three minutes continuously.
3. Complete 5 times.
Tight space dribbling
This is a great drill for developing touch and aerobic fitness simultaneously.
1. Mark out a space about 20×20 metres (for 15 players). Adjust the size according to the number of players.
2. Have your players express themselves with the ball for 60 second intervals. They should try turns, feints and tricks. Encourage the players to avoid running round in circles; they should change direction constantly and randomly.
3. Players should work for 60 seconds and repeat 5 or 6 times with a 60 second break between.
Track work
For a change of environment and scenery you could take your players to a running track.
1. Perform 6 x 800 metre sprints.
2. At the end of each 800 metre sprint rest for 2 minutes.