Soccer drills for all skills

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  • Split group into 2 groups.
  • 1 group starts with exercise 1.
  • 1 group starts at exercise 2.
  • 4 minutes per exercise with 2 min rest.
  • Exercise 1:
    • Running Ladder:
      • Knees low frequency high.
    • Low hurdles:
      • Punching jumps.
    • Zig zag pawns.
    • Sit low and moment at pawn short.
    • Sticks LOOP.
  • Exercise 2:
    • Running Ladder:
      • Sideways knees high.
    • High hurdles:
      • Hopscotch jumps.
    • Zig zag forward.
    • Canes SPRING.



drawing
  • In a circle
  • Exercises mobility.
  • See stretch card mobility.
  • Sets of 10 repetitions
  • Stretch the groin.
    • Sit on one knee.
    • Other leg sideways.
    • Light spring from the hip
  • Hip stretch.
    • Sitting on 1 knee.
    • Other leg forward (lunge)
  • Stretch lower back.
    • Lie on your stomach and put your arms forward.
    • Come up with your upper body.
  • Stretch hamstrings.
    • Sitting with one leg extended forward and one leg drawn in.
    • Both hands on the foot of the stretched leg.
  • Stretch gluteal region.
    • Lying on your back, grasp one leg by the upper leg and pull it towards you.
    • Bend other leg and place it on the upper leg at knee level.
  • Bridging:
    • 2 sets of 20 repetitions
  • Planks:
    • 2 sets of 20-30 seconds
  • Squats:
    • 2 sets of 20 repetitions
  • Push up:
    • 2 sets of 15 repetitions
  • Burpees:
    • 2 sets of 10 repetitions

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  • Dribble in a zigzag.
  • Slanting pass with right foot, vertical pass with left foot.
  • Alternate passing move at blue
    • Felling movement.
    • Dragging movement.
    • Step over (outside off) and take the ball on the outside.
    • Double step (inside out).
drawing
  • Pass-roulette in diamond shape.
    • 1 passes to 2.
    • 2 passes to 1.
    • 1 passes to 3.
    • 3 passes to 4.
    • 4 joins the line.
  • Some points of attention:
    • Must roll ball off to begin the drill.
    • Must pass ball short (not a one meter pass).
    • Must control ball and then pass.
    • Must stand with back to sideline and take ball with furthest foot.
drawing
  • Groups of 3 (if the number is wrong, make a group of 2).
  • Player 1 and 2 both have a ball.
  • Player 2 moves sideways (with his face to player 1) to stick a and goes around the stick and gets the ball in the middle of player 1.
  • The handball is entered and player 2 goes sideways to stick 2.
  • At stick 2 player 2 turns around his axis and gets the ball in the middle played to him by player 3.
  • 3 ( 3x1 minute).
drawing
  • 2 goalkeepers in goal.
  • Defender passes ball to K1, defender runs free and gets ball, after which he looks for other goal and finishes on K2.
  • Duration: 10 min.
drawing
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  • X1 dribbles and plays in to K1 (or other player).
  • K1 processes and plays X2 in the foot.
  • X2 does the same (dribble + finish) to K2.
  • K2 processes and in turn plays X1 back to him.
drawing
  • Exercise double lining up.
  • O1 plays in to O2.
  • O2 plays long ball to K. K controls/catch ball and plays out the 3 on 2.
  • When O1/O2 take ball they score at big goal with K .
  • K + A1 and A2 score at small goal which O1/O2 defend.
  • Duration:
    • 15 min.
  • Passing on :
    • O1/O2 become A1/A2 and vice versa.
drawing
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  • Trainer kicks depth ball.
  • K decides whether to come out or defend goal.
  • Attacker tries to take ball away and score on goal.
  • If goalkeeper has ball, 2 on off via O.
  • Attacker takes ball with him and may not finish in 1 time.
  • Line up twice (2 trainers).
  • Duration 15 minutes.
  • Upgrade 1 :
    • Trainer chooses high ball.
  • Upgrade 2 :
    • 2 attackers instead of 1 (2 VS 2), attacker 2 may only join when goalkeeper can play.
drawing
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