Dribble + Sprint Intervals
Endurance & Recovery
Legend
- player
- cones
- movement path
How it works
Alternate between dribbling at moderate pace and sprinting without the ball to build soccer-specific endurance.
What you need
- cones
- soccer ball
Your focus
Soccer fitness is repeated explosive efforts with short recovery. This drill trains the aerobic and anaerobic systems simultaneously, matching the exact energy demands of match play.
Set two cones 25 yards apart.
Dribble from cone 1 to cone 2 at 70% pace (controlled, eyes up).
Leave the ball at cone 2. Sprint back to cone 1 at full speed.
Dribble back to cone 2. That's one full interval.
Do 8 intervals total. Rest 2 minutes, then do 8 more.
Goal
You've got it when interval 8 feels as fast as interval 1.
Helpful cues
- Even pace on the dribble, don't rush it
- Full sprint on the return, no jogging
- Stay light on your feet throughout
Adjust the challenge
Make it easier
Strip it back
Walk the return instead of sprinting.
UpLVL it
Add the next challenge
Increase to 35 yards and add a third set.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.