Soccer drills for condition

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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)


Burpees

  • 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)


Push-ups

  • 3 x 8 pylo-clap push-ups
  • 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?
drawing
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  • 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.
drawing
  • Within the defined field, play is 4x4.
  • At each edge a neutral player stands.
  • This player is not allowed to enter the field, but has to move (offer).
  • Switching is easy when every team has its own colour.
drawing
  • Two teams are made.
  • In the middle stands a pylon (or several).
  • Teams first bring the ball over to the other side:
    • Throwing over.
    • Kick over.
    • Dropkick.
    • Heading.
  • The ball must be placed on the opposite side of the pitch, and the person passing on the ball must also sprint back.
  • After this, the next team can play.
    • When the last ball is returned, the pawn in the middle can be kicked over.
drawing
  • 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.
drawing
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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
  • Race from potty to potty in pairs of four.
  • Player 1 leaves and takes player 2 with him.
  • 1-2 take 3.
  • 1-2-3 take 4.
  • Relay for the fastest time.
  • Afterwards with ball (by passing between each other).
  • Pawns 15 meter apart.
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Special goalkeeper training, reaction

drawing
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