Soccer drills for technique warming-up
- Each player receives a number beforehand.
- Players move randomly within the indicated space.
- After receiving the ball, it is passed to the next player.
- How many balls can be passed at once?
- 2 teams are made.
- In the middle is a pylon (or several).
- Teams transfer the ball to other side first by example:
- Throwing over.
- Kick over.
- Dropkick.
- Heading.
- Ball must be placed on the opposite side of the pile.
- After this the next player can do it.
- When the last ball is returned, the pawn in the middle can be kicked over.
- Two teams are made.
- In the middle stands a pylon (or several).
- Teams first bring the ball over to the other side:
- Throwing over.
- Kick over.
- Dropkick.
- Heading.
- The ball must be placed on the opposite side of the pitch, and the person passing on the ball must also sprint back.
- After this, the next team can play.
- When the last ball is returned, the pawn in the middle can be kicked over.
- Stability:
- Stand on one leg.
- Pull up the other leg, so that the upper leg is horizontal.
- Lower leg vertically at an angle of about 90 degrees.
- Toes of the raised leg point upward.
- Contra arm to the front.
- After 5 seconds, switch legs (provided that the player is stable).
- Same as before, but with forward and sideways step.
- Same as before, but from a forward movement.
- Various plank exercises in closed and open chain.
- All poses should be held for 15-20 seconds.
- Split group into 2 groups.
- 1 group starts with exercise 1.
- 1 group starts at exercise 2.
- 4 minutes per exercise with 2 min rest.
- Exercise 1:
- Running Ladder:
- Knees low frequency high.
- Low hurdles:
- Punching jumps.
- Zig zag pawns.
- Sit low and moment at pawn short.
- Sticks LOOP.
- Running Ladder:
- Exercise 2:
- Running Ladder:
- Sideways knees high.
- High hurdles:
- Hopscotch jumps.
- Zig zag forward.
- Canes SPRING.
- Running Ladder:
- 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
- 2 sets of 10 repetitions
- Dribble in a zigzag.
- Slanting pass with right foot, vertical pass with left foot.
- Alternate passing move at blue
- Felling movement.
- Dragging movement.
- Step over (outside off) and take the ball on the outside.
- Double step (inside out).
- Groups of 3 (if the number is wrong, make a group of 2).
- Player 1 and 2 both have a ball.
- Player 2 moves sideways (with his face to player 1) to stick a and goes around the stick and gets the ball in the middle of player 1.
- The handball is entered and player 2 goes sideways to stick 2.
- At stick 2 player 2 turns around his axis and gets the ball in the middle played to him by player 3.
- 3 ( 3x1 minute).
- 2 goalkeepers in goal.
- Defender passes ball to K1, defender runs free and gets ball, after which he looks for other goal and finishes on K2.
- Duration: 10 min.
- X1 dribbles and plays in to K1 (or other player).
- K1 processes and plays X2 in the foot.
- X2 does the same (dribble + finish) to K2.
- K2 processes and in turn plays X1 back to him.
- Make three lines with four to five players each.
- With pawns, make a start and end point at a distance of 10 to 15 metres from each other.
Execution:
- Have your captain lead this exercise.
- Players walk as a group, in lines of three, from the start to the end. At the end they turn around and form the same line again.
Quality:
- This exercise should be sharp and fast paced.
- Variety of activities can be done: knee up, heels buttocks, short sprints, running backwards, etc.
Progression:
- Increase speed/sharpness as players get warmed up
For this soccer practice, each 2 players are given one ball. They stand about five meters away from each other.
Execution:
- The players do each of the following exercises 10 times with each foot
- Hitting once
- Hit twice (accept and pass again)
- Volley in the feet or on the chest of the team-mate
- With the instep back to the hands or feet
- Thigh, then volley, 10 each leg.
- Chest, then volley, 10 total.
Quality:
- Players stand on their front feet each time during the drill
- All passes must be completed as accurately as possible