Soccer drills for all skills


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
  • The exercise was mainly done to learn to move on after a pass.
  • So pass and walk on.
  • This in combination with crosses and finishing makes it a nice exercise for the boys (7-8 years) and useful as a match situation (also without resistance).
    • 1 player red passes to blue player and runs towards the corner.
    • 2 Player blue rebounds in the depth towards the corner.
    • 3 Player red passes to incoming player blue.
    • Player blue finishes off the ball.

Points of attention

  • Good pass in.
  • Get in the ball before the handover.
  • Handover in the deep.
  • Do not run in too early when finishing.
  • 4 players on position as on picture.
  • Notice:
    • With player 2 2 players in line.
  • Player 1 plays player 2.
  • Player 2 turns and passes to wing player 3 right in front.
  • Player 3 near the 16 meter width pass on the left for player 4.
  • Player 4 passes the ball wide and player 1 finishes.
  • Player 1 to player 2, player 2 to player 3.
  • Player 3 to player 4, player 4 takes the ball and goes to the front of the line.
  • Duration:
    • +-15 min
  • Distance:
    • Width 4 mtr length white to blue 4 mtr and blue to blue 2 mtr.
  • Execution:
    • 2 red players try to outplay the red player in the other section.
    • When A plays the ball to the other square, player B joins the other square and the exercise continues.
    • After 2 minutes the player in the middle changes to another player.
  • Duration:
    • 20 min
  • Distance:
    • Width per section 6 mtr length 8 mtr.
  • Objective:
    • Search for the attacker in possession of the ball and pass to him so that he can score.
    • The four players are only allowed to move in their own box to protect the passing line.
    • The 2 attackers are free to move around the four squares but behind the defenders.
    • When the ball is in the possession of the attacker, the defender can try to conquer it in that square.
    • If scoring is too easy, the attackers are obliged to play at least once before they can score.
    • When there are more players in the box, you have to add more players.
    • If there is an uneven number of players, 1 team has more attackers but then the rule that attackers must play at least 1x over before they can score comes into effect.
  • Ball control exercise with opponent in the back (15 min.)
  • Pairs of four.
  • Players A and B in the middle, other two at the sides.
  • Players A and B take turns passing to each other, each 10 times in different variations.
  • When player A and B have both been 10 times, they exchange with C and D.
  • Variant 1:
    • Low ball.
    • Take and hold for 5 sec.
    • Hold.
  • Variation 2:
    • High ball.
    • Take and hold for 5 sec.
    • Hold.
  • Variation 3:
    • Low ball.
    • Takeaway.
    • Turn left or right.
  • Variant 4:
    • High ball.
    • Takedown.
    • Turn left or right.
  • Player ''WHITE'' Sinks in to retrieve the ball from the goalkeeper.
  • Goalkeeper passes ball to ''WHITE''.
  • Player ''WHITE'' Dribbles towards player ''BLUE''.
  • At his starting point, he passes to Player ''BLUE'', ''WHITE'' runs on.
  • Player ''BLUE'' rebounds the ball to ''WHITE''.
  • Player ''WHITE'' passes to player ''RED''.
  • Player ''RED'' dribbles towards the 16.
  • Around the middle of the field, RED passes to BLUE2.
  • Player "BLUE2" rebounds the ball to "RED".
  • Player ''RED'' shoots the ball on goal.
  • The ball goes through the goal.
  • WHITE takes the position of BLUE.
  • BLUE takes position of RED.
  • RED takes position from BLUE2.
  • BLUE2 takes position of goalkeeper. (not necessary if you have a goalie).
  • Minimum 5 persons, to get and keep speed at least 7.
  • Each player receives a number beforehand.
  • Players move randomly within the indicated space.
  • After receiving the ball, it is passed to the next player.
  • How many balls can be passed at once?
  • 2 teams are made.
  • In the middle is a pylon (or several).
  • Teams transfer the ball to other side first by example:
    • Throwing over.
    • Kick over.
    • Dropkick.
    • Heading.
  • Ball must be placed on the opposite side of the pile.
  • After this the next player can do it.
  • When the last ball is returned, the pawn in the middle can be kicked over.