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Soccer drills

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Chair sitting (power)

  • The player sits with his back against the wall and his legs at an angle of 90 degrees.
  • Keep this up as long as possible.
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Shuttle sprint (condition/speed)

  • Travel as fast as possible 5 times the distance of 10 meters.
  • Put 2 pilons/line at 10 meters distance. 
  • The player runs 5 times back and forth between these pilons. 
  • The pilon/line must be hit with the foot ! 
  • The players work in pairs. 
  • One player runs and the other player times.
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T-test (speed)

  • Put 4 pilons in a T-shape. 
  • 5 meters next to each other (between 3.2 and 4) and 10 meters ahead (between 1 and 2)
    • Start at 1 forward to 2, 
    • then left sideways to 3, 
    • then right sideways to 4, 
    • then left sideways to 2 
    • and backwards to 1.
  • Write down the fastest time in 2 attempts.
  • Players work in pairs. 1 runs, 1 times.



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Coopertest (condition)

  • Cover as much distance as possible in 12 minutes.
  • place pilons around the field every 10 meters. 
  • After 12 minutes the player stops where he stands. 
  • The distance to the pilon behind him/her counts. 
  • If the player stands between pilons 14 and 15, the distance of 140 meters (plus the number of complete rounds) counts.
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Endurance run / 1-mile run (condition)

  • Cover 1600 meters in as fast as possible.
  • Players work in pairs. One runs, the other times.
  • Take 2x 100 meters over the length of the square and 2x 60 meters over the width of the square, place pilons.
  • Players have to complete 5 complete rounds.
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Passing form

passing-form

  • Players A and D start by leading the ball to players B and E (1), 
  • The latter make themselves playable next to the stick on which A and D play the ball (2). 
  • B and E bounced the ball back (3) on which A and D pass the ball again (4). 
  • Then B and E play the ball on C and F (5). 
  • Doing a targeted check behind the stick (6) to then play the ball in on A and D 
  • Which make themselves playable (7), 
  • C and F ask for the ball back on which A and D play (8) and 
  • C and F bounced the ball again while A and D walked behind the stick (9).
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Variation passing

variation-passing

  • The second shape has slightly more pace than the first fit. 
  • A and D again lead the ball (1) and play in to B and E which make themselves playable (2), 
  • B and E now play in to C and F (3) on which the latter play a handball while B and E walk behind the stick (4). 
  • B and E then play the ball in the course of the next player A and D (5) etc...
    • The action is fast but timing of A and D when catching up is important.
  • Move again A-B-C-D-E-F-A.
  • Here again 2 players per place minimum.



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