Welcome to Yoursportplanner.com, here you can make your training sessions quick and easy. You can also add your own exercises, or use existing ones.


  • Both sides start with a medicine ball in extended arms stepping out onto the pawns.
  • When you get back to the corner you run to the bench, there you grab a ball and sprint onto the bench with two legs at a time.
  • When jumping off the bench the bench is between your legs.
    • You have your arm in a shot position.
  • When you have had the whole bench you take three steps and shoot at goal.
  • Quickly get the ball again and then jump into the hoops with two legs in each hoop.
  • Then shoot at goal again and get the ball.
  • Open swing (arms from left to right, leg moves with you), swinging ever so slightly further
  • Arms swing and dribble (front and back and opposite)
  • Monsterwalks - sit low 10 paces in front, 10 paces in back
  • Crabwalks (same but sideways) watch out for knees
  • Duckwalks (even lower) 5 paces
  • Dribble and to number 4 (1 leg on knee and alternate)
  • Hhigh knees, 10 steps

  • Lunge (1 leg back) and rotate upper body - alternate
  • Lunge - hip forward, arms extended upward - then hang diagonally forward - then hammy rock (hamstrings, toes up)

  • Windshield wiper - sitting, legs spread, always move 1 knee in, 1 knee out
  • Then turn on one side and hold
  • 1 leg behind, 1 leg in front, first crouched, bend to knee
    • then stretch and bend again and grab foot
    • Then in this position turn arm in and out

  • Planking, forwards and sideways with extension
  • 123 in T shape (front left right back / front right left back)

  • Squat jumps (short)
  • Jumps - 123 high (with 2 legs and with 1 leg - also land on 1)

  • Pogo squat or squat left/right (snap down)
  • Push-up 4 times side
  • Square - front - back side - front - back side, etc.
  • lay down: 2 markers for the null pass, 3 markers for left right left - and that 2 times
  • At the circle stand 2 (still passive) defenders.
  • Attacker approaches them, throws the ball, defender throws it back so that the attacker can make a null pass, and execute the passing move: null pass - left, pass step to right, left to circle and shot.
  • 1 station further, the movement is executed counterclockwise, with overpass and possible turn, or full turn.
  • Pay attention to 'light feet'.
  • 2 teams, 1 without a goalie.
  • Attacking team sets up near the line on its own half.
  • Defending team in front of the circle.
  • As soon as the offensive team crosses the line the defensive team goes on the attack.
  • Each intercepted ball is a point.
  • A goal is also a point :-)
  • Make sure the defenders do not stay glued to the circle, but play 1 on 1.
  • You lay down a running ladder and everyone goes through the ladder with fast footwork
  • At the end there is a bench, use the right leg to push off onto the bench and make the jump shot.
  • Number round high left and number 3 high right, alternate
  • Variation, low and free

  • Run from back line to back line at a fast pace.
  • You make 2 pairs, number one starts running and number two counts how many times she makes it to the back line.
  • Start with 4 minutes and build up with 30 seconds or 1 minute extra.
  • Keep track of how many times each person has made it to the back line.
Strength Exercise
  • For example, twisting arms
  • The bear
  • The crab
  • Push-ups, 4 steps sideways, push-ups etc.
  • Wiper
  • Lunge with arm stretch and stretch sideways
  • Lunge with shoulder past knee
  • Everyone a ball.
  • Pass ball between both hands, small movements and with fingertips
  • Both sides set up a goalkeeper and build-up.
  • 1st goalkeeper throws ball to buildup who run a fast break with the three of them.
  • If the build-up is at the 6 meters on the other side, the goalie on that side starts the break.

  • Variation: change from LO or RO to MO.
  • Variation, with 1 goalie and 1 builder - follow up very quickly
  • Two rows facing each other along the sideline.
  • On both sides, two players start 1 with ball, 1 without ball
  • At 3 meters distance the ball is played to the trainer (center line)
  • Players walk around the pawn.
  • Get the ball, play over and finish on goal.
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