Soccerexercises

Duration: Approximately 15 minutes

Setup:

• Red square: 16 metres wide, 15 metres long
• Blue cone: back line, centre point, then 5 metres inward and 5 metres further the white cone

Explanation:

• Player B requests the ball by unbalancing the active defender and sprinting to the blue cone.
• Player A plays to B, B plays to C with the active defender at his back, C plays to D.
• D lays the ball wide and C finishes.
• If the active defender intercepts the ball, he may score.
• The player who loses the ball must try to regain possession.
• The exercise ends when one of the parties scores.

Rotation:

• A becomes the defender, the defender becomes B, B becomes C, C becomes D, and D joins the back.

Execution:

• Start with first receiving and playing so that B has to deal with a player at his back.
• Then place fixed defenders in the active defenders' positions and make it a match.
• The team that scores the most goals in 5 minutes wins.

Note: Defenders remain in positions A-B-C-D.

Coaching moments:

• Correct speed of passing the ball so that the teammate can handle it directly.
• The position of B is important to shield the ball immediately during reception.

• 4 outfield players plus a goalkeeper against 5 attackers.
• The build-up starts between two small goals.

• Form two equal groups next to or opposite each other.
• Place a pole at a distance of 8 metres.

• Start with group A against group B.
• The left side begins simultaneously.
• Run at high speed to the centre pole, keeping the face forward.
• Circle around the pole and continue to the opposite side.
• Pass the bib to the next player, who does the same in the other direction.

• Replace the bib with a ball. The rest of the activity remains the same.

• Jump on your left foot and stay balanced for 10 seconds. Then sprint to the red line.
• Repeat on your right foot and sprint to the red line.
• Perform knee lifts on the spot for 10 seconds.
• Stay on your toes and sprint to the red line.
• Do 5 lunges on your right leg and 5 on your left leg. Sprint to the red line.
• Jump sideways over the line back and forth 3 times. Sprint to the red line.
• Repeat the sideways jumps, but now with your back to the field. Sprint to the red line.

• Position the players in a line next to each other.
• Place a tennis ball approximately 1 metre in front of them on the ground.
• Have the players stand with their feet slightly apart.

• Have the players jog on the spot with a quick pace.
• On the trainer's signal, they perform the following tasks while jogging:
  • Hands on the knees.
  • Hands on the toes.
  • Hands on the shoulders.
  • Hands forward.
  • Hands in the air.
• When the trainer shouts "Ball!", they grab the ball as quickly as possible.
• Repeat and vary the commands for diversity.

• Focus on the open-turn reception of player D.

• Start with player A.
• Player A passes the ball to player B.
• Player B bounces the ball back into the run of player A.
• Player D makes a preliminary move and comes to the ball between the two cones.
• Player A plays the ball to the left foot of player D.
• Player D receives the ball with one touch and turns between the two cones.
• Player D passes the ball to player C.
• Player C lays the ball off to player B.
• Player B threads the ball into the path of the advancing player D.
• Player D finishes in a small goal and joins the back of the line.
• Rotate positions alphabetically.

Objective

• The objective is to place three in a row.

Execution

• Two teams are formed.
• From each team, one player runs with a coloured cone and places it in a hoop.
• When the first player returns, the second player from the team starts, followed by the third.
• If there is one cone of each colour, the fourth player may move a coloured cone to achieve three in a row.

• Divide the players into groups of 2 or 3 and place them on the left side of the field.
• Give each player a tennis ball.
• At the start signal, the first player of each group runs with a ball to the right side of the field.
• Upon arrival, the player places the ball outside the line and runs back as quickly as possible.
• Player 2 can now start with his or her ball.
• The game ends when all balls are on the right side and the last player is back with the group.
• The first group to be completely back wins.

• Perform this activity using the inside of the foot.
• Maintain a distance of 5 metres from the cone on either side.
• Each team has one trainer who keeps track of the points.
• Start on one side and have the players shoot from the opposite side.
• If the cone is knocked over, it earns 3 points.
• If the cone is hit on the front without falling, it earns 1 point.

• Group B stands with their backs to Group A.
• A player from Group A runs individually towards the player opposite them in Group B.
• Choose a moment to tap the back of the player.
• Quickly turn around and sprint back behind the line.

• Focus on short, unexpected accelerations and actively move on the toes.

• Players play a match, for example, 8 versus 8.
• When a goal is scored, the goalscorer must take a cone from behind the goal and add it to their own collection.
• The team that first removes all the cones from a goal wins the match.

• Create two groups.
• Set up a course with four cones in a row.
• Maintain a distance of approximately 3 metres between the cones.

• At the signal, the first player sprints back and forth to the first cone and returns.
• At each subsequent cone, the player sprints further and then returns.
• At the last cone, the player returns and tags the next player.
• The group that returns first is the winner.