Drill Specs

Drill Theme:


Field Position:

Offense, Defense, Midfield, Goalie

Drill Style:


Time Needed:

20 min

Field Location:

Attack Zone

Skill Level:




40 yards is the width of the attack zone.  This longer sprint will build conditioning and strength in your players.

Description of Drill-Execution

Start all players on the line, at one side of an attack zone.
On the whistle they will run a 40 yard dash as fast as they can.
Give the players 10-15 seconds in between sprints as they do this 10 times.
At ten, have your players get water, and recover for 2 minutes (like a time out).  Repeat this until you get through 4 sets of 10 sprints.

Drill Diagram: 

Skills Practiced:

  1. Conditioning

Variations/Progression/Increased difficulty (As your players improve their skills incorporate the following…)

Add a ground ball to the start of each sprint or a special move to be completed at the end of each sprint (roll dodge, etc.).