football conditioning drills

Football conditioning drills have been discovered for fulfill specific requirement of the game such as short burst of explosive activity. It provides a advantage to every individual athlete on the game play. Here, in this section, we have collected top football conditioning drill with an emphasis on speed, agility, and power.

This has been seen that the two most common and important factors faced by any two players in game competition is to stop and start quickly. An athletes ability to decelerate allows them to be more multidirectional, while acceleration allows athletes to quickly move from one point to the next.

Football Conditioning Drills

These both aspects are important and quite challenging for every football players. But if any football player want to improve then it is possible by practice of football conditioning drills. The young football conditioning practice drills help a lot to players for the improvement in acceleration.

If resistance with short, multidirectional movements are added then athletes are able to build hip and glute strength. The hip and glute development, along with improved footwork and running technique, are all beneficial to young athletes as they work to master the fundamentals of sprinting and multidirectional movements.

Youth ACDC Drill: Setup

First of all, one thing should remember that all football conditioning drills should be very simple, unique and easy to execute. Sometimes, it felt too tough to practice, that’s why it is the reason to take young athletes away from properly executing good form and technique throughout the practice drill.

But, if any young athlete want to set up then it will be required 6 Speed and Agility Cones, a set of Youth Kbands (begin with yellow resistance bands and progress to red bands), and a coach or parent to supervise the youth football practice drill.

For better results, you can start from by placing 2 rows of 3 Speed and Agility Cones separated 3-5 yards apart. Young athletes will attach the Kbands just above the knees, and position themselves at the back corner of one of the Speed and Agility Cones. Athletes need to be sure to begin the football conditioning drill in a good athletic stance.

Youth Acdc Drill: Execution

If any athlete wants to start from a good position then it will explosively sprint laterally toward speed and agility cone in the front center row. Young athlete will stop and backpedal toward the speed and Agility Cone directly behind them to reach upon the speed. 

Youth athletes will complete this sequence one more time before reaching the end of the Speed and Agility Cones. Upon reaching the opposite back Speed and Agility Cone from where the athlete started from, athletes will explosively sprint through the corner Speed and Agility Cone on the opposite side of the formation in front of them.

Athletes should perform a total of 8 sets of this youth football practice drill. 4 sets of the youth football conditioning drill will be performed starting from opposite corners of the Speed and Agility Cone formation. The first two repetitions from each side will be performed with resistance, while the following two sets will be performed with no resistance from the Kbands. 

Youth ACDC Drill: Form And Technique

Sometimes, coaches and parents become more strict or arrogant towards athlete to complete football drills. But this should not happen and they should give rest time to young athlete in between sets to allow the youth football practice drill to be performed explosively and with proper form and technique. 45-90 seconds, depending on the athlete fitness level, is a proper amount of time to let youth athletes recover and focus on the youth football conditioning drill.

Coaches and parents supervising this youth football practice drill need to stress the basics to their young athletes. In order for younger athletes to develop into more explosive players they need to master the fundamentals in order to take their training and athletic abilities to a higher level.

While performing the Youth ACDC Drill athletes need to have good footwork, knee drive, and good center of balance. Young athletes should not let their feet flop out to the side during the backpedal phase of the football conditioning drill. Athletes need to backpedal with chest forward, good arm pump, working off the balls of their feet, and keeping everything in a direct line.

Attention needs to be pay to the athletes hips as they transition from their lateral sprint into their backpedal. Be sure athletes keep their hips square to the Speed and Agility Cone in front of them.

During the sprinting and acceleration phase of the youth football practice drill, athletes need to practice good running form. This means athletes have a good arm pump, chest down working off the balls of their feet, driving their knees through the resistance. Athletes need to be explosive on their sprints and backpedals to really challenge their acceleration and deceleration abilities.

The youth football conditioning drill, Youth ACDC Drill, is an excellent drill to pair with the Kbands Wall Drill. These youth football practice drills are designed to help challenge and improve young athletes hip strength, leg drive, and overall speed and agility. To check out the Kbands Wall Drill go to Also check out other equipment and youth football conditioning drills to help accelerate young athletes speed and agility training and development.

Sprint Ladders

The sprint ladder is a demanding conditioning drill that requires repeated bursts of exercise with not a lot of rest, mimicking the rigors you’re likely to encounter during a football game.

  • 2 x sprint 10 yards, rest 10 seconds between sprints
  • 2 x sprint 20 yards, rest 20 seconds between sprints
  • 2 x sprint 30 yards, rest 30 seconds between sprints
  • 2 x sprint 40 yards, rest 45 seconds between sprints
  • 2 x sprint 30 yards, rest 30 seconds between sprints
  • 2 x sprint 20 yards, rest 20 seconds between sprints
  • 2 x sprint 10 yards, rest 10 seconds between sprints

Sprint/Stride Intervals

  • 20-yard sprint
  • 20-yard stride
  • 20-yard sprint
  • 20-yard stride
  • 20-yard sprint

Tempo Runs

  • Have players start at a corner of an end zone and stride for 100 yards
  • Focus on long steps, slower than a sprint, faster than a jog
  • Jog across to the opposite side of the end zone
  • Stride 100 yards again
  • Walk across the end zone to the starting point for football conidtioning drills
  • Repeat four to 10 times.