Soccer drills
- Pass kick with variations in finishing and build-up.
- Goalkeeper throws out.
- Forward passes and closes in.
- Handball.
- Goalkeeper shoots out,
- forward with his back to the goal.
- He turns away.
- Handball.
- Long ball.
- Shooting outside the 16.
- Short pass man on the right, getting inside the ball.
- Short handball, moving around the declarer.
- Tight short pass to striker.
- Handball to right player.
- Tight ball between the lines in the deep to the outfield player.
- Run on time!
- Do not be offside.
- Tight pass to the centre.
- Finish!
- No touch is an extra point.
- Stability:
- Stand on one leg.
- Pull up the other leg, so that the upper leg is horizontal.
- Lower leg vertically at an angle of about 90 degrees.
- Toes of the raised leg point upward.
- Contra arm to the front.
- After 5 seconds, switch legs (provided that the player is stable).
- Same as before, but with forward and sideways step.
- Same as before, but from a forward movement.
- Various plank exercises in closed and open chain.
- All poses should be held for 15-20 seconds.
- 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.
- Running Ladder:
- Exercise 2:
- Running Ladder:
- Sideways knees high.
- High hurdles:
- Hopscotch jumps.
- Zig zag forward.
- Canes SPRING.
- Running Ladder:
- 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
- 2 sets of 10 repetitions
- 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).
- 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.
- 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).
- 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.
- 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.
- 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.
