Soccer drills for condition

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  • Make three lines with four to five players each.
  • With pawns, make a start and end point at a distance of 10 to 15 metres from each other.

Execution:

  • Have your captain lead this exercise.
  • Players walk as a group, in lines of three, from the start to the end. At the end they turn around and form the same line again.

Quality:

  • This exercise should be sharp and fast paced.
  • Variety of activities can be done: knee up, heels buttocks, short sprints, running backwards, etc.

Progression:

  • Increase speed/sharpness as players get warmed up

For this soccer practice, each 2 players are given one ball. They stand about five meters away from each other.

Execution:

  • The players do each of the following exercises 10 times with each foot
  • Hitting once
  • Hit twice (accept and pass again)
  • Volley in the feet or on the chest of the team-mate
  • With the instep back to the hands or feet
  • Thigh, then volley, 10 each leg.
  • Chest, then volley, 10 total.

Quality:

  • Players stand on their front feet each time during the drill
  • All passes must be completed as accurately as possible
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The players line up in a circle, ideally 6 to 8 players per circle. Per circle you have only one ball.

Execution:

One player passes the ball to another player, runs after the ball towards the player he plays in â€" the second player receives the ball and plays it again to another player from the circle, he too runs after the ball again towards the player he just played in. This keeps repeating itself.

Quality:

  • Passes must be clear and accurate.
  • The passes are played over the ground, keep the ball low!
  • Just after the pass, the players accelerate (short sprint)
  • The players call out the name of the player they want to play in
  • All players are constantly on their toes, not flat footed, this is to improve handling speed.

Progression:

  • You can make the game more difficult by applying one hit
  • You can play with two balls
  • Split your team into three teams of four
  • 1 ball per team

Implementation:

  • Players play the ball around within their team of four in the marked area

Quality:

  • Players keep moving constantly, with many tempo changes to find space.
  • Each team must try to maintain a diamond shape
  • Players should all communicate with teammates, asking for the ball and calling out the name of the player by the person passing the ball
  • Passes should arrive well, in space or at the feet.
  • Players may not touch each other, nor may the balls touch each other.
  • This drill requires great attentiveness from the players.

Progression:

  • Limit the number of touches to one or two.
  • Add a passive defender who can defend every ball.
  • Add a defender who may conquer the ball.

For this fun and interactive football warming up you let the players make a circle around you, about 15 metres away from you. You stand in the middle of the circle.

Execution:

  • The starting point of the players is their spot in the circle, they stay “jogging†on their spot.
  • Call: “Inside†and all players sprint towards you up to a meter or two away from you. Then they turn around and quickly sprint back to their spot keeping moving.
  • Call out “outside†and all players sprint away from you until you call out “backâ€, then everyone returns to their starting position in the circle.

Quality:

  • Make sure players are not standing on their flat feet, but always on their toes.
  • Players should sweat profusely after this drill.

Progression:

  • You can add different variations: sit-ups, push-ups, jump up, knees up at base position, sprint to the right or left while maintaining the circle shape.
  • Make groups of 2 for this passing warm-up, with 1 ball per group of 2.
  • The players with the ball line up on the sideline. The other players stand opposite, about 6 meters from the player with ball.

Execution:

  • Player A dribbles forward, while player B jogs backwards across the field.
  • As the players jog across the field, player A passes the ball to B, who passes it back to A, until they reach the opposite sideline.
  • The roles reverse when the players reach the other side of the field. Player A then runs backwards to the line where they started.

Quality:

  • Have passes alternate from right foot to left foot.
  • Players should try to hit the ball once, only if it is really necessary can they hit it twice.
  • Focus on quality over speed, it's not a race.
  • Don't forget to encourage successes!

Progress:

  • Play the ball on the thigh, bring the ball under control and volley back to partner.
  • Play the ball on the chest, bring the ball under control and volley back to partner.
  • Play the ball on the head, head the ball back to partner.
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  • For this warm up, set out an area of 30 by 40 yards.
  • Give each player a number.

Execution:

Players pass in numerical order: # 1 to # 2 to # 3 etc. as they move through the plotted area.

Quality:

  • Use 2-3 balls to increase speed and awareness.
  • Make sure players are moving through the entire area and not just staying close to the players they are supposed to pass to.
  • Players should all ask for the ball when it is their turn and call out the name of the player they are going to play in themselves.

Advancement:

  • Have players perform special actions when making a pass, for example:
  • Play the ball in the run. The receiving player must accelerate.
  • The odd numbers may only hit once, the even numbers 2 times. Alternate this.

Exercise1 RUN RIGHT AWAY

Jog to the last cap. Make sure you keep your upper body straight. Your hips, knees and feet should form a line, don't let your knees bend inwards. Run a little faster on the way back. Do this exercise twice.

Exercise 2 Jog to the first cap

Jog to the first cap. Stop and raise your knee forward. Turn your knee outwards and put your foot down. Keep your pelvis horizontal and your torso still. The hip, knee and foot of the supporting leg form a straight line. Do not let the knee of the supporting leg bend inwards. Jog to the next cap and repeat the exercise with the other leg. When you are finished, jog back. Do the exercise twice.

Exercise 3 PADDING UP TO THE INNER PITCH

Jog to the first cap. Stop and raise your knee sideways. Turn your knee inwards and put your foot down. Make sure you keep your pelvis horizontal and your torso still. The hip, knee and foot of the supporting leg form a straight line. Do not let the knee of the supporting leg bend inwards. Jog to the next cap and repeat the exercise with the other leg. When you have finished the course, jog back. Do the exercise two times.

Exercise 4 CHECK OVER YOUR PARTNERSHIP

Jog to the first cap. Shuffle sideways, at a 90-degree angle to your partner, shuffle a full circle around each other (without changing your direction of vision) and back to the first cap. Bend your hips and knees slightly and shift your body weight to the ball of your feet. Do not let your knees buckle inwards. Jog to the next cap and repeat the exercise. When you have completed the course, jog back. Do this exercise twice.

Exercise 5 SHOULDER-CONTACT PILOT RUNNING

Jog to the first cap. Shuffle sideways at a 90-degree angle to your partner. Jump in the middle to make shoulder-to-shoulder contact. Land on both feet with your hips and knees bent. Don't let your knees buckle inward. Shuffle back to the first cap. Then jog to the next cap and repeat the exercise. When you have finished the course, jog back. Do the exercise twice.

Exercise 6 ACCELERATE AND DECELERATE WORK

Run quickly to the second cap and then back to the first cap, keeping your hips and knees slightly bent. Run two caps forwards and one backwards. When you have finished the course, jog back. Do the

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  • The taggers try to tag a player with their hands
  • After a player is tagged, he has to stand still with his legs spread.
  • The player can be 'freed' if another player, who is not tapped, crawls under the player.
  • After a certain amount of time, the tappers change.


Size: depending on age and skill.
Length: 30-40 metres.
Width: 20-25 metres.

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