5 Fitness Drills for Football Pre-Season

BARCELONA FITNESS & CONDITIONING

Instructions/Set-Up

This fitness drill replicates a recovery run. The attacker and defender start in separate channels, positioned horizontally to each other. On the coach's whistle, both players sprint toward a mini goal, with the defender tasked with preventing the attacker from scoring.

The defender must close the gap and apply pressure, aiming to stop the attacker from getting a shot off, while the attacker attempts to quickly reach the mini goal and finish under pressure.

TOKYO RONDO GAUNTLET

Instructions/Set-Up

This practice, known as the Rondo Gauntlet, is designed to combine conditioning demands with high-intensity defensive pressing. Three small rondo grids are set up in a line. Each grid contains three possession players, creating a 3v2 scenario whenever defenders enter. Two defenders begin in the first grid and must attempt to win possession as quickly as possible.

Once the defenders force a turnover in the first grid, they must sprint immediately into the second grid and repeat the press. After regaining possession there, they transition into the third grid to complete the final 3v2. The sequence is continuous and physically demanding, challenging the defenders’ work rate, coordination and pressing habits, while the possession players focus on quick combinations and evasion.

LYON 4 PHASE FITNESS RONDOS

Instructions/Set-Up

The practice consists of four 5x5 grids, each with one ball, and five teams. The attackers aim to maintain possession, while the defenders focus on winning the ball back.

Each grid will operate as a 4v1 rondo, with the attacking team working to keep possession. Once a defender wins the ball in a grid, they shout a signal to indicate the rotation. Upon hearing the signal, the four defenders rotate simultaneously, moving to the next grid in a predetermined order. The rotation continues until each defender has had the chance to defend in all four grids.

DORTMUND CONDITIONING (SSG)

Instructions/Set-Up

This small-sided game begins with a short burst of conditioning work where players sprint from their designated grid to the sideline and back. This sprint acts as a warm-up and prepares players for the intensity of the game. Once the players return to their grid, the small-sided game begins immediately, allowing the players to transition into game situations with no break in play. The game lasts for 30 seconds or until a goal is scored, ensuring that players remain engaged and focused on maintaining a high level of intensity throughout the drill.

After either 30 seconds of play or a goal being scored, the teams jog back to the sideline, complete another sprint, and restart the cycle. This continuous rotation helps to develop both fitness and game-related skills under fatigue, simulating match conditions where players must remain sharp even as they get tired.

WARSAW CONTINUOUS FITNESS RONDOS

Instructions/Set-Up

This high-intensity rondo drill is set up using three connected 15x15 yard grids, each occupied by teams of six players. The drill focuses on fitness, quick reactions, and possession skills under pressure. At the coach’s whistle, two players from the first grid sprint into the second grid to press and attempt to win possession in a challenging 2v6 situation. Their goal is to disrupt the larger possession team and regain the ball quickly.

Once these two players successfully win possession in the second grid, two players from the second grid then immediately sprint into the third grid to repeat the same pressing and winning scenario. Following this, two players from the third grid will run into the first grid to continue the cycle. This rotation maintains continuous movement, combining cardiovascular fitness with sharp decision-making and technical ability in tight spaces.

LOOKING FOR MORE PRACTICES?

Checkout The Drill Library From The Coaches Zone