Tuck jump soccer fitness drill

Use this soccer warm-up drill to improve your players’ fitness. The tuck jump drill should be performed on grass and in short bursts. Five tucks in a set, players should do five sets with 60 seconds of rest between each set.

Soccer coaching fitness drill for sprinting


  • Start by bouncing on the balls of the feet.
  • Drive up explosively with the arms and push hard off the ground with the feet.
  • Pull the knees up as high as possible to the chest.
  • Land on the balls of both feet and bounce a couple of times before repeating.
  • As the knees are pulled into the chest players should tighten the core muscles around the stomach to maximise the conditioning effect.

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