session ideas

watch the video for each drill before you go out, they explain each exercise in detail. have the videos available while you're training as a quick reference guide.

warm-up lite

5 - 10 mins [equipment: 5 x cones]

jog around the pitch // or 2 times around 5 cones placed 5 steps apart
hip-out 1x round the 5 cones [there and back]
hip-in 1x round the 5 cones [there and back]
jump & plant at each cone [there and back]
run 2 forward & 1 back using the 5 cones [just there]
bounding [there and back]
80% sprint to finish [20/30 meters is good]

warm-up: link to video for support and instruction on warm-up exercises

juggling

20 - 30 mins [equipment: 1 x ball]

do this every day if you can - persistence is the key
really good video to take you through the technique
start slow and use the progression exercises in the video

warm-up: link to video for support and instruction on warm-up exercises

working with the ball

45 - 60 mins [equipment: 5 - 10 cones, 1 ball]

warm-up routine - see above [5/7 mins]

ball mastery [improving your control of the ball at your feet] [20/25 mins]

inside foot U - [1 min] [15 sec break] [2 sets]
outside foot U - [1 min] [15 sec break] [2 sets]
inside foot V cut - [1 min] [15 sec break] [2 sets]
outside foot V cut - [1 min] [15 sec break] [2 sets]
alternate foot V cut - [1 min] [15 sec break] [2 sets]
L drag U - [1 min] [15 sec break] [2sets]
sole square - [1 min] [15 sec break] [2 sets]

dribbling [control & movement with the ball] [20 mins]

cone weave [2 sets] [1 set is there & back]

- 10x cones set-up 2/3 feet apart

zig zag slalom [2 sets] [1 set is there and back]

- set up rows 2 rows of 5 cones 3 meters [3 big strides]

- each cone in the line 1/2 meters apart [1 big stride]

fast lane dribble [2 sets] [1 set is there & back]

- 2x rows of cones 1/2 meters apart [1 big stride]

- each cone in the line 5 meters apart [5 big strides]

controlled lane dribble [20/30 meters run] [there & back]

- same set up as fast lane dribble

gated turn [5 times]

- 2x cones 1/2 meters apart [1 big stride]

- 1x cone set up 10 meters away [10 big strides]

ball mastery: link to video for instructions

dribbling: link to video for instructions

ball mastery video

dribbling video

passing

25 - 30 mins [equipment: 10 x cones, 1 or 2 balls ]

gated passing [5/6 mins]

- 2x cones 1/2 strides apart & another 2x cones 5 meters away to create a passing channel

- start with 2x touch and progress to 1x touch passing

looped passing [5/6 mins]

- 2x cones 8/9 strides apart [8/9 meters]

- alternate feet/change direction every 3/4 loops

driven ball passing [5/6mins]
- 2x lines of cones 20/30 strides apart [20/30 meters] the lines should be 5 strides apart for the width of the channel

- alternate feet/change direction every 3/4 loops
two touch box drill [5/6 mins]

- create 2x cone boxes [using 4x cones for the box] about 20/30 strides apart [20/30 meters]

- each box should be about 5 strides wide and 5 strides deep [5x5 meters each]

- pass on the ground and progress to chipping the ball

long ball passing [5/6 mins]

- set up 40/50 strides apart [40/50 meters] [increase the distance as you improve start at 30 strides

- no cones required, concentrate on accuracy with the long ball

passing: link to video for support and instruction on warm-up exercises

shooting

60 - 70 mins [equipment: 2 x cones, 1 or 2 balls - more balls the better on this one ]

stationary shot [10 mins]

- use the penalty spot and hit 10x shots on each foot [down the middle to start]

- move to shooting into each corner from the penalty shot [right bottom, right top, then left same] x 3

roll to shoot [10/12 mins]

- 20x shots with each foot with the roll to shoot method [start on the edge of the 18 yard box and roll towards the goal]

- come in closer to the goal to shoot with your weaker foot

10 meter move to shoot [15 mins]
- set up the first cone on the edge of the 18 yard box and place the second cone 10 stride back [away from the goal]

- start at the furthest cone, dribble at speed towards the second cone, move the diagonally when you get to the cone

- practice your stepovers when you approach the second cone [treat cone as a defender]

- 10 x on each foot, move the cones closer for your weaker foot

corner of 18, cut-in curled shot [10/12 mins]

- 2x cones set up on the 18 yard box line about 4/5 stride apart. the first cone in the corner of the 18 yard box

- roll the ball with the underside of your foot, aim top left and right trying to curl the ball

- 10 x on each foot, come in closer to the goal on your weaker foot

back to goal, turn, finessed shot [10/12 mins]

- start on the semi circle of the 18 yard box, facing backwards - move both ways by dropping the shoulder

- quick fast shots, not power - more about placement away from the Goalkeeper