Soccerexercises 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.

• 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

• 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)

• Build up from 25

1. 30 seconds normal plank
2. 30 seconds of alternating left and right leg lifts
3. 30 seconds of side plank on right side, other arm extended
4. 30 seconds side plank on left side, other arm extended
5. 30 seconds of normal plank 30 seconds of spiderman plank

• 2 x 1 minute (rest 20 seconds)

• 3 x 8 pylo-clap push-ups

• 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
    
    

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 

• Dribbling through each other in a small area. Possibly followed by commands. (sitting on the ball, changing ball, ball dead under the foot)
• two against each other, both have a ball. Dribble towards each other, chop inside and back again (vary which foot to tap).
• thigh tapping, pairs and one should tap the other on the thigh. The other must try and avoid to be tapped
• Hang on! Pairs of two, one holds the other from behind to the waist and the front should try to move forward
• On the back! One goes on the other's back and the runner has to run to the other side

• make a field about a quarter of a quarter.
• Set two small goals opposite each other. Divide the players over the two goals. (With many players you can make two squares)
• One party has the ball and plays over to the other side.
• Then the 1 v 1 starts.
• One side has to attack and defend the other. 
• It is only allowed to shoot from the pilons towards the goal.
• If the defending party picks up the ball, the roles can be reversed.
• By playing this game quickly you practice passing, controlling, attacking, defending.
• But also on fast shifting, perseverance and insight.

• all players sit on one half in a circle
• everyone has a ball
• Keep your legs stretched above the ground
• 1st exercise = everyone passes the ball to the left
• 2nd exercise = everyone passes the ball to the right 
• 3rd exercise = do the same with pair of "medizin" balls or 1 or 2 "medizin" balls in between
• now in plank position or push up position 
• 1st exercise = everyone rolls the ball underneath them to the next player to the left
• 2nd exercise = everyone rolls the ball underneath them to the next player to the right
• 3rd exercise = now the ball can also be rolled to another player e.g. to the other side

  
  

Description: 

• There are 4 balls in each goal.
• By scoring, a team can clear its goal.
• And this by starting to build up backwards.
• Game is set in motion by the goalkeeper of the losing team.

Organization

• Field: 35 x 25 m

Duration:  

• 20 min

Coaching: 

Basics

• Free standing and free running + correctly screwed in receiver "PLAYABLE".
• Play or show that you're free "SPEAK"
• Play the ball with the right foot, the right speed and accurately "ACCURATE".

Teamtactics

• Play deep if possible "DEEP"
• Open wide if depth fails "WIDE"

Fun:

• Say bombs instead of balls.