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


Let players try the first few times on their own and see what they already do, what you would like them to do and where there are areas of focus for both attacking and defending.

  • Create speed.
  • Ball must always be able to be returned.
  • Player always makes depth by standing in the circle.
  • Adjusting your teammate in the forehand.
Questions you can ask for the attackers' self-reflection:
  • What is the purpose of the exercise?
  • How can you achieve the goal and what do you need to do to achieve it?
  • What is the task of which player at which pawn?
  • What pass technique is best to use?
  • Slowing down your opponent.
  • Push outwards.
  • You do not have to take the ball away immediately but wait for the opponent's mistake.
  • Axis should always be close.
  • Do not move behind each other but more side by side.
Questions you can ask for the defenders' self-reflection:
  • What is the goal of this exercise for you?
  • How can you achieve the goal and what do you need to do to achieve it?
  • What is the most important task you have within this exercise?
A drives into the circle with the ball on the stick.
Lines up the ball and rounds on goal.

Meanwhile, B has started pushing the ball on the pawn with the ball on the stick.
B makes eye contact with A and gives a 90 degree pass to A' s forehand preferably with a push.

A takes the ball and lines it up to the goal.

B , after hitting A's second ball, runs towards C. C gives a hard flat towards the circle. Just like he wants to score.
B, with a tip-in, causes the ball to change direction and go into the goal.
Walk through the ball, let your stick point in the direction you want the ball to go.

You rotate from A to B from B to C and from C to A.

Points of attention

  • A should make a hard directed push into the forehand of B.
  • B comes offering and runs through the ball. stick to the ground moving forward.
    Takes the ball in the run and accelerates with the forehand past the pawns.
    Keeping the ball on the stick so NO tapping.
    Enters the circle, lines up the ball and hits goal.
    Hands together, left foot in front towards the goal, slightly sinking through the knees, finish your stroke.

  • On the other side is the same thing only there you have to step around the ball when driving past the pawns to keep it on your forehand.
  • Swap on the same side so A to B's spot and vice versa.
  • When all balls are gone, switch sides and do the exercise on the other side.
  • Two small games with double goals.
  • You can only score by one touch
  • Tips for the attackers:
    • Broad and deep
    • Let the ball do the work
    • Use triangles
    • Make speed
  • Tips for defenders:
    • Push your opponent to one side
    • Axle close
    • Pressure on the ball

  • A starts with the ball and plays it to B (defender is not allowed to intercept)
  • B then wants to play the ball back to A (defender is allowed to intercept)
  • When A has the ball again, he plays it back to C
  • C takes the ball and plays a 2v1 with A who has run on
  • Tips for attackers
    • Keeping speed in your play
    • Play over the backhand side of the opponent
    • Look where your teammate is standing
  • Tips for defenders
    • Push them to the outside
    • Close the passing line between the attackers

  • How do we take a ball out?
  • Let them try the first few times and see what happens
  • Then take them together and start asking them what the goal is and what the purpose of the exercise is.
  • Where do we want the ball to go and where don't we want it to go .
  • What should we do if the ball is intercepted? Ect.
  • Keep practicing and they will learn.

  • An extension of the exercise of attacking on the right among defenders.
  • The aim of the exercise is for the 3 attackers to get past the two defenders in an effective manner.
  • Let them do it again a number of times.
  • Then repeat the exercise they did before.
  • This is exactly what they should do, only now there are defenders present and they have to look even more closely and hit the safe pass. 

Two separate exercises that you can both do for 10 min

  • First: the explanation of the tip-in exercise
  • B starts running around the pawns and accelerates towards A when he gets to the goal
  • A gives a hard, aimed pass in the direction of the goal
  • B tips the ball so that it changes direction
  • Then they change places
Other exercise
  • We are going to practise running out
  • A is the right defence player who wants to play the ball somewhere
  • B is the right center and he is going to run an in out.
  • He starts in the middle of the pitch and wants to pass to A
  • He accelerates towards the sideline A can choose whether or not to give the ball
  • If he does not give the ball then A completes his line and comes back to where he started and then runs an in-out again
  • If A passes the ball B takes the ball and may score in the goal.

Game with the three teams,

  • Make three equal and fair teams.
  • One team starts as the defenders (on the picture the red)
  • One team starts as the attackers (on the picture the blue)
  • One team behind the 23 meter line (on the picture the white)
  • For the defenders, the idea is to pass the ball to one of the white ones standing in the box near the 23 meter line
  • For the attackers, the idea is that they will score. If they have scored they get 1 point
  • For the team behind the 23 meter line, the idea is that they accept the ball when the defenders pass it to them.
  • When the ball is with the team behind the 23 meter line they attack
  • The team that was attacking defends and the team that was defending moves into the box behind the 23 meter line.
  • This keeps on turning. The one who gives the most points at the end wins.

  • Tips for the attackers
    • Pass to the free man when in possession of the ball and make sure that someone runs in deep
    • Pass over the backhand side of your opponent
    • When not in possession of the ball, close the lines to the people in the box behind the 23-metre line
  • Tips for the defenders
    • Make sure you defend outside the circle so that they cannot strike
    • Keep up with your own man
    • Close the backhand side so they cannot pass over it
    • If you do have the ball, find the space and keep passing until there is a gap and you can pass to the people in the box

  • A starts with the ball a gives a aimed flat to B,
  • B goes through the pawns with a vision dribble
  • A runs deep and gets a hard directed flat from B in depth
  • B accelerates around the pawns and gives a 90 degree pass to A
  • A runs towards the circle and runs along at the height of B so that she can receive a 90 degree pass
  • She takes the ball, lines it up and finishes with a strike on goal
Necessary materials
  • 2 x Bal
  • 1 x Doelen
  • 7 x Pionnen
Total duration training:
60 min .
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