Soccer drills for technique warming-up

• 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.
• Exercise 2:
  • Running Ladder:
    • Sideways knees high.
  • High hurdles:
    • Hopscotch jumps.
  • Zig zag forward.
  • Canes SPRING.

• 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
    
    

• Dribble in a zigzag.
• Slanting pass with right foot, vertical pass with left foot.
• Alternate passing move at blue
  • Felling movement.
  • Dragging movement.
  • Step over (outside off) and take the ball on the outside.
  • Double step (inside out).

• 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).

• 2 goalkeepers in goal.
• Defender passes ball to K1, defender runs free and gets ball, after which he looks for other goal and finishes on K2.
• Duration: 10 min.

• X1 dribbles and plays in to K1 (or other player).
• K1 processes and plays X2 in the foot.
• X2 does the same (dribble + finish) to K2.
• K2 processes and in turn plays X1 back to him.

• Make three lines with four to five players each.
• With pawns, make a start and end point at a distance of 10 to 15 metres from each other.

Execution:

• Have your captain lead this exercise.
• Players walk as a group, in lines of three, from the start to the end. At the end they turn around and form the same line again.

Quality:

• This exercise should be sharp and fast paced.
• Variety of activities can be done: knee up, heels buttocks, short sprints, running backwards, etc.

Progression:

• Increase speed/sharpness as players get warmed up

For this soccer practice, each 2 players are given one ball. They stand about five meters away from each other.

Execution:

• The players do each of the following exercises 10 times with each foot
• Hitting once
• Hit twice (accept and pass again)
• Volley in the feet or on the chest of the team-mate
• With the instep back to the hands or feet
• Thigh, then volley, 10 each leg.
• Chest, then volley, 10 total.

Quality:

• Players stand on their front feet each time during the drill
• All passes must be completed as accurately as possible

The players line up in a circle, ideally 6 to 8 players per circle. Per circle you have only one ball.

Execution:

One player passes the ball to another player, runs after the ball towards the player he plays in â€" the second player receives the ball and plays it again to another player from the circle, he too runs after the ball again towards the player he just played in. This keeps repeating itself.

Quality:

• Passes must be clear and accurate.
• The passes are played over the ground, keep the ball low!
• Just after the pass, the players accelerate (short sprint)
• The players call out the name of the player they want to play in
• All players are constantly on their toes, not flat footed, this is to improve handling speed.

Progression:

• You can make the game more difficult by applying one hit
• You can play with two balls

• Split your team into three teams of four
• 1 ball per team

Implementation:

• Players play the ball around within their team of four in the marked area

Quality:

• Players keep moving constantly, with many tempo changes to find space.
• Each team must try to maintain a diamond shape
• Players should all communicate with teammates, asking for the ball and calling out the name of the player by the person passing the ball
• Passes should arrive well, in space or at the feet.
• Players may not touch each other, nor may the balls touch each other.
• This drill requires great attentiveness from the players.

Progression:

• Limit the number of touches to one or two.
• Add a passive defender who can defend every ball.
• Add a defender who may conquer the ball.

For this fun and interactive football warming up you let the players make a circle around you, about 15 metres away from you. You stand in the middle of the circle.

Execution:

• The starting point of the players is their spot in the circle, they stay “jogging†on their spot.
• Call: “Inside†and all players sprint towards you up to a meter or two away from you. Then they turn around and quickly sprint back to their spot keeping moving.
• Call out “outside†and all players sprint away from you until you call out “backâ€, then everyone returns to their starting position in the circle.

Quality:

• Make sure players are not standing on their flat feet, but always on their toes.
• Players should sweat profusely after this drill.

Progression:

• You can add different variations: sit-ups, push-ups, jump up, knees up at base position, sprint to the right or left while maintaining the circle shape.