Soccer drills for condition
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)
- 30 seconds normal plank
- 30 seconds of alternating left and right leg lifts
- 30 seconds of side plank on right side, other arm extended
- 30 seconds side plank on left side, other arm extended
- 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?
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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.
- 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.
- 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.
- 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.
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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.
- Running Ladder:
- Exercise 2:
- Running Ladder:
- Sideways knees high.
- High hurdles:
- Hopscotch jumps.
- Zig zag forward.
- Canes SPRING.
- Running Ladder:
- 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
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