On you can make trainings easy and fast. Furthermore, you can both add your own exercises or use existing ones. Below this are a few selected exercises.
  • A2 plays first ball to A3 who is going to score after a trick play,
  • Then the second ball comes from A1 to A2 who takes it in the stride and accelerates.
  • And when the defender runs with it, a left handed lift ( reverse if not possible) and passes to A3 on the backline,
  • Who also lifts with forehand and then makes the choice:
    • at right angles, header, penalty spot
    • or via A2 to two post for A1.
  • Defenders can score in p1 and p2,
  • Change after three goals.
  • 2 x 2 defenders.

Emphasis is on good foot position during takeovers and being able to accelerate and lift, scan the surroundings of the ball and time the ball well and keep the body in between.
  • Defence: focus on man coverage
  • Attack: running in

You are only allowed to run on the lines of, for example, a volleyball field. The ticker must try to tick off one of the runners.


  • Turn right/left only.
  • Knees high.
  • Hopping.
  • Backwards (don't fall!) etc.

Outside you can set up a closed course with hats or cones.

Running training

  • 30 sec Jumping Jacks
  • 30 sec knee lifts
  • 30 sec heels against buttocks
  • 30 seconds bridge with 1 foot on ball
  • 30 sec jump-lunge with ball between legs 30 sec skating jumps
  • 30 seconds Russian-twist (feet off the floor)


  • Build up from 25

Plank workout (3 minutes)

  1. 30 seconds normal plank
  2. 30 seconds of alternating left and right leg lifts
  3. 30 seconds of side plank on right side, other arm extended
  4. 30 seconds side plank on left side, other arm extended
  5. 30 seconds of normal plank 30 seconds of spiderman plank

Bicycle Crunch

  • 2 x 1 minute (rest 20 seconds)


  • 3 x 8 pylo-clap push-ups
  • Exercise B+C
  • B is about the left
  • C is over the right
  • A1 dribbles with ball to A2
  • B guides player A, at 1,5 meter, backwards (open position).
  • This is about footwork, so when A arrives at A2 he just lets A strike at goal.
  • After the hit, A leaves the circle. B turns around and gets a ball from C. B takes a closed approach, turns open and plays the ball.
  • B takes a closed approach, turns open and rounds the goal.
  • Then the exercise starts on the right.

  • A runs in and offers himself to the 2 pawns.
  • B passes to A.
  • A takes a closed pass and turns away strongly and accelerates using his forehand.
  • Past the pawn A passes to C.
  • D then comes in and receives the pass from C.
  • Bigger finishing exercise with lots of meters.
  • Turn over
    • 1-2-3-4-1
  • On a quarter of a field, set out several exercises,
  • The players can start directly after each other.
    • From slalom,
    • dummy,
    • herring trick
    • to a walk you can set out.
  • So that during the warming up they can focus on all the techniques.

Do you want to get in shape? You can, but you need a few things for it.

  • What do you need?
    • Pawns
    • Soccer
    • Clothes you can work out in
    • Stairs
  • First of all, it's important that you warm up well before you start working on your fitness!
  • What do you need to do?
    • Run 2 cones to the front 1 to the back and repeat this every time.
      • Do that twice
    • Take the ball and run with it in 5 circles.
      • This will give you ball control and also ensure that you have worked on your fitness for a while.
    • You can also do exercises for your condition inside by running 5 times up and down the stairs.
  • Of course you can give your own twist to how you want to do it, but I find these are the nicest and most fun ways to improve.
  • Don't try to run fast the first day without stopping, do it in steps!
  • 3 teams
  • 2 goals on more than quarter field
  • Team 1 and 2 start in the field, team 3 over the back line outside the field. Team 1 starts with goalie
  • As soon as one of the teams scores, this team stays, the other team goes out and is replaced by the team on the side
  • There is always a turn so that the strong team stands by the goalkeeper.
    • Team 1 scores? Team 1 stays with the goalie, team 2 goes out and 3 comes in on the other side
    • Team 2 scores? Team 1 out, Team 2 by the goalie and 3 in on the other side
  • Teams always go in on the same side
  • Alternate with shuttles in between
Necessary materials
  • 2 x Bal
  • 1 x Doelen
  • 7 x Pionnen
Total duration training:
60 min .