Soccerexercises for u21

• Players are divided into equal groups.
• Each group tries to dribble the ball through the poles as quickly as possible.
• The last player of each group must pick up the ball and place it on the cone.

• Start with the first player of each group dribbling the ball through the poles.
• The next player begins as soon as the previous player has handed over the ball.
• The last player places the ball on the cone to complete the race.

• Bowling: Each player from each team takes turns kicking a ball from 5 metres towards 10 pins. Try to knock over as many pins as possible.

• 10 pins arranged in a pyramid shape. A spot 5 metres away from where the players may kick.

• 10 minutes

• Look carefully. Pass with control.

• Start at 5 metres, then move to 10 metres.

• Jog to the last cone. Keep your upper body upright. Hips, knees, and feet should form a line. Do not let your knees buckle inward. Run slightly faster on the way back. Repeat the exercise twice.

• Jog to the first cone. Stop and bring your knee forward and upward. Rotate your knee outward and place your foot down. Keep your pelvis horizontal and your upper body still. Repeat with the other leg. Jog back after the course. Repeat the exercise twice.

• Jog to the first cone. Stop and bring your knee sideways upward. Rotate your knee inward and place your foot down. Keep your pelvis horizontal and your upper body still. Repeat with the other leg. Jog back after the course. Repeat the exercise twice.

• Jog to the first cone. Shuffle sideways to your partner. Circle around each other without changing your direction of view. Slightly bend your hips and knees. Shift your body weight to the balls of your feet. Jog back after the course. Repeat the exercise twice.

• Jog to the first cone. Shuffle sideways to your partner. Jump towards each other in the middle for shoulder contact. Land on both feet with bent hips and knees. Shuffle back to the first cone. Jog to the next cone and repeat. Jog back after the course. Repeat the exercise twice.

• Run quickly to the second cone. Run backward to the first cone. Keep hips and knees slightly bent. Run two cones forward and one back each time. Jog back after the course. Repeat the exercise twice.

• Cones on the 16-metre line, 5 metres apart.
• Cones below at a distance of 10 metres.
• Cones on the side, 3 metres from the 16-metre line and 5 metres down.

• Player A stands 10 metres from the cones.
• A plays the ball to the incoming Player B and immediately runs to the side past the defender.
• B lays the ball off to A and returns to his starting position.
• As soon as B lays the ball off, C starts running to pass the full-back.
• A plays the ball into the path of C.
• C passes the last man and lays the ball back to B.
• B finishes.
• A becomes B, B becomes C, and C retrieves the ball and joins the back of the line, then switches to the other side.

• A must continue running immediately after the pass.
• B must create space to request the ball and then choose position directly.
• C must start at the right moment and not stand too deep to avoid being too close to the central defender.

• Player 1 passes the ball to Player 2.
• Player 2 dribbles around the cones and passes at the end to Player 3.
• Player 3 returns the ball to Player 2.
• Player 2 finishes with a shot on goal.
• Player 3 retrieves the ball and takes the position of Player 1.
• Player 1 moves to the position of Player 2.
• Player 2 moves to the position of Player 3.

• Pass the ball and move quickly.

• Place three cones as reference points in a triangle.
• Players stand in pairs at each cone.

• The rear player performs the exercise.
• The player gets open from the player in front.
• A firm, hard pass is given along the ground.
• The receiver controls the ball with the furthest foot and passes to the next player.
• After the pass, the player sprints to the cone where they passed the ball.
• The player takes position in front of the player still standing there.

• Accurate and firm passing.
• Good one-touch ball control.
• Getting free from the defender.

• Large cones are placed 3 meters outside the penalty area.
• Player C stands 10 meters outside the penalty area.
• The distance between C and B is 10 meters.
• The distance between B and A is 5 meters.
• Large cones act as opponents.

• Player A passes the ball to player B.
• B turns away from the opponent towards the inside and plays a through pass between the defenders into the running path of C.
• Player C finishes on goal.
• After the action, A becomes player B, B becomes C, and C retrieves the ball and joins the back of the line.
• The exercise then starts on the other side.

• Ensure that player C does not leave too early to avoid being offside.
• Do not leave too late, otherwise the goalkeeper can easily collect the ball.

• Players stand on one side of the goal next to the post.
• One wall passer is positioned at the penalty spot.

• The player passes the ball directly to the wall passer.
• The player sprints around the wall passer.
• The player finishes on goal.

• Use a large goal or a small goal.

Description

• This activity focuses on calling for the ball and movement.
• The setup consists of four players in a line.
• If there are more players, two starting positions can be created.

Execution

• Player A has the ball and passes to Player B.
• Player B must call for the ball before receiving it.
• Player B receives the ball and rotates to Player C.
• Player C calls for the ball, receives it, and rotates to Player D.
• Player D calls for the ball and dribbles back to the starting position.
• Repeat the exercise starting from Player A.

Note

• Call for the ball before passing.
• Ensure a good pass.
• Receive the ball well and rotate.

• Player 1 passes the ball to Player 2.
• Player 2 dribbles around the cones and passes at the end to Player 3.
• Player 3 returns the ball to Player 2.
• Player 2 finishes on goal.
• Player 3 retrieves the ball and takes the position of Player 1.
• Player 1 moves to the position of Player 2.
• Player 2 moves to the position of Player 3.

• For each player, place two cones approximately 15 metres apart. This distance can be adjusted as desired.
• The player runs back and forth with the ball around the cone.
• Upon return, the player stops the ball next to the cone.
• Then, the player runs back and forth at a high pace around the cone without the ball.
• The fastest player wins.

• Repeat the desired number of times.
• Try reversing the order: first without the ball and then with the ball.