Soccer drills for technique strength

• Core: planking 1 minute
• Side planks half minute both sides
• Abdominals: In pairs:
  • 1 lies on back with head between legs other player and holds hands at ankles.
  • The one lying down lifts his/her straight legs up and the one standing throws the stretched legs one way.
  • The legs must not touch the ground.
  • 10 x both players.
• Back: lie on your stomach and lift your arms and legs off the ground for 10 seconds. 10 x repeat.
  
  
• Core: planks 1 minute straight and 2x half minutes sideways
• Abdominal muscles: With twosome:
  • Both players lie on back and lean on elbows with feet facing each other and feet just overlapping.
  • The stretched legs should be off the ground and the feet should do 10 circles around each other counterclockwise and then 10 circles clockwise.
• Back: Superman:
  • On hands and knees.
  • 1 Arm and opposite leg are held in the air and stretched forward/backward for 10 seconds.
  • Then switch for other arm and leg.
  • Repeat this 10 times.

• Rondo set-up
• Exercises: (3x circuit)
  • Push up (10)
  • Plank (1 min)
  • Side plank liver (10x/2)
  • Flutter kicks (30 sec)
  • Side twist (with ball)
  • Elbow Lever (try)

• Ball control exercise with opponent in the back (15 min.)
• Pairs of four.
• Players A and B in the middle, other two at the sides.
• Players A and B take turns passing to each other, each 10 times in different variations.
• When player A and B have both been 10 times, they exchange with C and D.
• Variant 1:
  • Low ball.
  • Take and hold for 5 sec.
  • Hold.
• Variation 2:
  • High ball.
  • Take and hold for 5 sec.
  • Hold.
• Variation 3:
  • Low ball.
  • Takeaway.
  • Turn left or right.
• Variant 4:
  • High ball.
  • Takedown.
  • Turn left or right.

• In a circle
• Exercises mobility.
• See stretch card mobility.
• Sets of 10 repetitions
• Stretch the groin.
  • Sit on one knee.
  • Other leg sideways.
  • Light spring from the hip
• Hip stretch.
  • Sitting on 1 knee.
  • Other leg forward (lunge)
• Stretch lower back.
  • Lie on your stomach and put your arms forward.
  • Come up with your upper body.
• Stretch hamstrings.
  • Sitting with one leg extended forward 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 upper leg and pull it towards you.
  • Bend other leg and place it on the upper leg at knee level.
• 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
    
    

Special goalkeeper training

Special goalkeeper training

BRIDGE

Starting position

• Lie on your back.
• Bend your knees to 90 degrees and put both feet flat on the ground.
• Your arms lie along your body with your palms down.

Action

• Tighten your buttocks and belly.
• Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.

Difficulty

• To add a bit of weight to this exercise: stretch your right and left leg alternately, keeping your hips in position.

• Hold each others right arm en bend through the knees in a squat position
• Do the same with the left arm

Duration: +-10 min

• Execution: 
  • 1 ball per pair
  • Ball in the middle
  • Both players one step behind
  • Players move forward at the same time so that the foot comes next to the ball
  • With the other foot they kick the inside as hard as possible against the ball 
• Number
  • 10 times 5x right
  •  5x left 
  • Then change partners
• Coaching moment:   
  • Don't hold back dare to kick
  • Kick against the heart of the ball 

• Pairs of two with ball, sitting opposite to each other on a mat
• Person A holds ball above the head with both hands and goes to supine with arms stretched backwards tapping the ground with the ball
• Person A goes to sitting position and hands the ball over to person B
• Person B goes to supine and taps the ball backwards to the ground
• etc.

• Throwing ball to partner while prone
• Partner rolls ball back over the ground