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Soccer drills for technique strength

  • Perform this exercise with inside foot.
  • Distance to pawn either side 5 meters.
  • Per team 1 trainer who counts points.
  • Start on one side and let players kick on opposite side.

  • knock over a pawn 3 points.
  • hit pawn on front side but not around then 1 point.
drawing Pawn shooting game
Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.

Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.

Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.

Shooting game where they get to take a card when they have scored. Each playing card shows a "color," clubs, spades, hearts or diamonds. Each color represents a fitness exercise.

Hearts: Push-ups, Spades: Squat, Clubs: Burpee, Diamonds: Lunges.

Once they have picked a card, they must first perform the corresponding exercise, they do this the number the card indicates. For example, Hearts 4 = 4 push-ups. Then they may continue shooting again. Group with the most cards, has won.

  • 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.
  • Rondo set-up
  • Exercises: (3x circuit)
    • Push up (10)
    • Plank (1 min)
    • Side plank liver (10x/2)
    • Flutter kicks (30 sec)
    • Side twist (with ball)
    • Elbow Lever (try)
  • 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.
drawing Control with opponent in the back
  • 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

Special goalkeeper training

drawing (K04) Goalkeeper Training

Special goalkeeper training

drawing (K03) Goalkeeper Training

BRIDGE

Starting position

  • Lie on your back.
  • Bend your knees to 90 degrees and put both feet flat on the ground.
  • Your arms lie along your body with your palms down.


Action

  • Tighten your buttocks and belly.
  • Lift your buttocks off the ground to form a straight line with your knees, hips and shoulders.


Difficulty

  • To add a bit of weight to this exercise: stretch your right and left leg alternately, keeping your hips in position.

bridge

  • Hold each others right arm en bend through the knees in a squat position
  • Do the same with the left arm


partner-squat

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