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](https://www.yoursportplanner.com/en/uploads/dt_images/80015ba1a994847ad84af42e48f7d84e1db3ccba7cd64.jpg)
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](https://www.yoursportplanner.com/en/uploads/dt_images/20975cc55b0e202861b3638d091c62655a42af5ae55af.jpg)
- 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
Special goalkeeper training
![drawing (K04) Goalkeeper Training](https://www.yoursportplanner.com/en/uploads/dt_images/17732d14e648e4ef92f9c14a1b56258f1350705745c19.jpg)
Special goalkeeper training
![drawing (K03) Goalkeeper Training](https://www.yoursportplanner.com/en/uploads/dt_images/1773398f19a2bc68e11fbfb4dbe28a40e56f88f4b597b.jpg)
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.
- Hold each others right arm en bend through the knees in a squat position
- Do the same with the left arm
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