Soccerexercises
- Put pawns as given
- Each pawn 1 player
- Start in the corner and pass as given
- Player runs ball behind
- Left bottom corner dribbles back to start (last player in the game)
- The group divides into 2.
- Each group does a warm up exercise to the potty on their right and then walks to the next potty.
- After 5 min
- Rest for 1 minute
- Then increase the pace of the walk (3 min)
- Increase pace even more (3min)
- Maximum sprint (2min)
- Player in red plays a long ball to the goalkeeper
- Goalkeeper rebounds
- Red comes running in and plays to blue
- Blue takes the pass, turns and sends white deep
- White crosses while blue defends on red
- Red passes to Blue
- Blue to White and
- White to Red
- The exercise was mainly done to learn to move on after a pass.
- So pass and walk on.
- This in combination with crosses and finishing makes it a nice exercise for the boys (7-8 years) and useful as a match situation (also without resistance).
- 1 player red passes to blue player and runs towards the corner.
- 2 Player blue rebounds in the depth towards the corner.
- 3 Player red passes to incoming player blue.
- Player blue finishes off the ball.
Points of attention
- Good pass in.
- Get in the ball before the handover.
- Handover in the deep.
- Do not run in too early when finishing.
Running training
- 30 sec jumping jacks
- 30 sec knee lifts
- 30 sec heels against buttocks
- 30 sec bridge with 1 foot on ball
- 30 sec jump-lunge with ball between legs 30 sec skating jumps
- 30 sec 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
- Place cones as shown.
- Player 1 gives a long pass.
- Player 2 takes the pass, dribbles around cones and shoots the ball over a small goal into the back of the goal.
- Variant :
- Player 2 dribbles around pawns and then rebounds with player 1 to shoot over goal.
You are only allowed to run on the lines of, for example, a volleyball field. The person who's 'it' must try to tag 1 of the runners.
Handicaps:
- Only turn right/left.
- Knees high.
- Hopping.
- Backwards (don't fall!) etc.
Outside you can set up a closed course with hats or cones.
- Two teams.
- Players leave together and dribble around pots.
- At the last game turn completely around and go 1 against 1 and try to finish.
- After finishing, defender becomes goalkeeper, striker becomes defender and goalkeeper takes ball and joins in for the exercise.
- 2 players at 7m from each other.
- One player works and goes left and right to get the ball and pass.
- After the pass walk backwards to the cone and then forward to the other side.
- Change after 3 minutes.
- Variation;
- Play in 1 go, increase distance, how many times in 2 minutes?
- Passingdrill: get into the ball, play and move on
- On a field of 10m by 15m one defender stands in the middle.
- The other players stand on the sideline with a ball.
- When given a sign, these players try to get to the other side with the ball.
- The defender in the middle tries to take the ball and kick it outside the field, at that moment the attacker also becomes a defender.
- Continue like this until there is only 1 person left.
Passing drill: small group maximum of two touches