Soccer drills
- Within the defined field, play is 4x4.
- At each edge a neutral player stands.
- This player is not allowed to enter the field, but has to move (offer).
- Switching is easy when every team has its own colour.
- On half the pitch and with a large goal, overtal is played out.
- The neutral players remain on the flank, but move about (offer).
- The defence can score on a small pupil goal when they catch the ball.
- Pass kick with variations in finishing and build-up.
- Goalkeeper throws out.
- Forward passes and closes in.
- Handball.
- Goalkeeper shoots out,
- forward with his back to the goal.
- He turns away.
- Stability:
- Stand on one leg.
- Pull up the other leg, so that the upper leg is horizontal.
- Lower leg vertically at an angle of about 90 degrees.
- Toes of the raised leg point upward.
- Contra arm to the front.
- After 5 seconds, switch legs (provided that the player is stable).
- Same as before, but with forward and sideways step.
- Same as before, but from a forward movement.
- Various plank exercises in closed and open chain.
- All poses should be held for 15-20 seconds.
- Split group into 2 groups.
- 1 group starts with exercise 1.
- 1 group starts at exercise 2.
- 4 minutes per exercise with 2 min rest.
- Exercise 1:
- Running Ladder:
- Knees low frequency high.
- Low hurdles:
- Punching jumps.
- Zig zag pawns.
- Sit low and moment at pawn short.
- Sticks LOOP.
- Running Ladder:
- Exercise 2:
- Running Ladder:
- Sideways knees high.
- High hurdles:
- Hopscotch jumps.
- Zig zag forward.
- Canes SPRING.
- Running Ladder:
- 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
- Groups of 3 (if the number is wrong, make a group of 2).
- Player 1 and 2 both have a ball.
- Player 2 moves sideways (with his face to player 1) to stick a and goes around the stick and gets the ball in the middle of player 1.
- The handball is entered and player 2 goes sideways to stick 2.
- At stick 2 player 2 turns around his axis and gets the ball in the middle played to him by player 3.
- 3 ( 3x1 minute).
Special goalkeeper training, reaction
Special goalkeeper training
Special goalkeeper training
Special goalkeeper training
Special goalkeeper training