Soccerexercises
- Place pawns as on the picture
- Pass, handball and finish in several variants.
- Pay attention to the run-in, turn-out and correct speed and direction.
- Stand in diamond shape as shown
- Pass the ball at the right speed and on the right leg
- Run after the ball where you passed it
- Put pawns as on picture
- Quick passes and chase the ball. Bounce the ball several times and pass at the right speed and direction
- Player 1 passes the ball to player 2
- Player 2 dribbles around pawns, passes to player 3 at the end
- Player 3 passes ball to player 2, player 2 finishes the game
- Player 3 gets ball, goes on spot
- Player 1 stand
- Player 1 to player 2
- Player 2 to player 3
- See picture for exercise
- In a circle
- Exercises mobility
- See mobility stretch card
- Sets of 10 repetitions
- Stretch groin
- Sit on 1 knee
- Other leg sideways
- Light spring from the hip
- Hip stretch
- Sitting on 1 knee
- Other leg forward (lunge)
- Lower back stretch
- Lie on your stomach and put your arms forward
- Come up with your upper body
- Hamstring stretch
- Sitting with one leg stretched out 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 thigh and pull it towards you.
- Bend other leg and place it on the upper leg at knee height
- 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
- Blue plays to red
- Red rebounds to blue
- Blue makes a long pass to White
- White finishes on goal
- You move 1 pylon further every time
Rules of play:
- Pre-action & asking for the ball
- Finish in a running position and do not stop the ball
- Blue plays to Red
- Red rebounds to Blue
- Blue makes a long pass to White
- White finishes on goal
- You move 1 pylon further every time
Rules of play:
- Pre-action & asking for the ball
- Finish in a running position and do not stop the ball
Extra additions:
- A defender with White
- Instead of Red bouncing Red turns open
- You have two teams. Team with vests and team without vests
- The intention is to play a position game
Rules:
- Ask for the ball
- Keep moving (also without the ball)
- Insight into teammates
Extra additions:
- After 5x passes you can score
- After 5x passes you have a point
- Touch the ball 2x or 3x at most
- Slalom between cones, walk to the next cone
- 2 laps without ball as warming up
- 2 Laps with ball, both feet
- 2 laps with ball, only right foot
- 2 Rounds with ball, left foot only
- Speed to the free standing cones
- Make a circle around the 2 free standing cones.
In a square field dribble and defend:
- One person tries to steal the ball from the other
- The others try to reach the other side
- The last one left wins!
Supplies:
- 4 jars
- One ball per person, except defenders
Finish on a mini-goal with both feet
- At the first cone you give a pass to the player on the right, who controls the ball and passes it to the centre.
- If the teammate is on the left, finish with the right foot,
- If the team-mate is on the right, you finish with your left foot.
Passing on:
- Player who was allowed to finish passes on to rebound, player who rebounds passes on to finish.
Equipment:
- 3 bowls
- 1 mini goal
- One ball per player
