Dribble Lap Course
Endurance & Recovery
Legend
- player
- ball
- cones
- outside dribble route
How it works
Dribble continuously around a large cone course for 3 minutes to build basic cardiovascular endurance.
What you need
- cones
- soccer ball
Your focus
Basic aerobic endurance is the engine behind everything else in soccer. Making endurance work ball-focused keeps young players engaged while developing the cardiovascular foundation they need to participate fully for a full game.
Set up a large oval or square course with cones, approximately 40 yards around.
Each player has a ball and dribbles continuously around the course.
Run for 2 minutes without stopping; players set their own pace.
Rest 1 minute: players perform light stretching while walking.
Run another 2 minutes.
Cool down with a slow dribble lap and breathing focus.
Goal
You've got it when you're still moving at the same pace at minute 3 as you were at minute 1, the ball stays close, the pace stays consistent throughout.
Helpful cues
- Find a pace you can hold, not a sprint you can't sustain
- Breathe through your nose when you can, it's more efficient
- Keep the ball close, tired players lose it further
Adjust the challenge
Make it easier
Strip it back
Walk-dribble-walk intervals (30 seconds dribble, 30 seconds walk).
UpLVL it
Add the next challenge
Add sprint sections, between 2 cones, sprint; between 2 others, jog.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.