TRAINING DRILLS There are many types of fitness, but which one is best for soccer? Speed? Stamina? Agility? Strength? Speed, is needed to out sprint a defender and get to the ball first. Just watch how quick Wayne Rooney or Michael Owen is off the mark. Stamina, have you ever seen players fail to chase attackers near the end of the game, or give up on scoring opportunities because they are too tired? Agility, how do players weave in and out of defenders easily, or jump over a defender at an awkward angle to avoid being tackled or fouled? Strength, just watch how players like Alan Shearer, or Mark Viduka shield the ball from defenders and use their tremendous strength to keep the ball Well, you guessed it, a soccer player needs all of these fitness qualities.

Drill 1 - Right foot only - Pass & Run 6M A BC * 1. TRIANGLE – 6M 2. * = PLAYER 3. PLAYER A PASSES 1x, THEN RUNS TO PLAYER B’s POSITION AFTER PASS. 4. PLAYER B PASSES 1x, THEN RUNS TO PLAYER C’s POSITION AFTER PASS. 5. PLAYER C DRIBBLES WITH THE HIS FEET TO PLAYER A’s POSITION. 6. AS PLAYERS BECOME COMFORTABLE WITH THE DISTANCE, INCREASE THE DISTANCE BETWEEN THE CONES. PLAYERS MUST NOT STAND STILL, CONTINUOUS MOVEMENT. ONCE THE PLAYERS CAN PASS & RUN FOR A WHILE CHANGE DIRECTION. PLAYERS MUST REMEMBER TO OPEN THRE BODY WHEN PASSING. PASS / RUN DRIBBLE WITH THE BALL AT YOUR FEET SD LEVETT

Drill 2 - Left foot only - Pass & Run 6M A BC * 1. Triangle – 6M 2. * = Player 3. Player A passes 1x, then runs to Player B’s position after pass. 4. Player B passes 1x, then runs to Player C’s position after pass. 5. Player C dribbles with ball at his feet to Player A’s position. 6. As players become comfortable with the distance, increase the distance between the cones. 7. Players must not stand still, continuous movement. 8. Once the players can pass and run for a while, change the direction, go in the opposite direction. 9. Players must remember to open there body as to which foot they are going to pass with. PASS / RUN DRIBBLE WITH THE BALL AT YOUR FEET

Drill 3 – Right foot only – 1x Ball A B C D 2M 6M PASS DRIBBLE RUN 1.Diamond = 6M 2.Player A passes to Player B, outside of cones. 3.Player B passes 2m into diamond. 4.Player A runs to meet the ball and passes to Player C who runs onto the ball 2M from cone. 5.Player C dribbles with the ball to Player A’s position. 6.Player A takes Player B’s position. 7.Player B takes Player C’s position. *

Drill 4 – Left foot only – 1x Ball A B C D 2M 6M PASS DRIBBLE RUN 1.Diamond = 6M 2.Player A passes to Player D, outside of cones. 3.Player D passes 2m into diamond. 4.Player A runs to meet the ball and passes to Player C who runs onto the ball 2M from cone. 5.Player C dribbles with the ball to Player A’s position. 6.Player D takes Player C’s position. 7.Player C takes Player A’s position. *

Drill 5 – Right / Left foot only – 2x Ball A B C D 2M 6M PASS DRIBBLE RUN 1.Diamond = 6M 2.Player A passes to Player B, outside of cones. 3.Player B passes 2m into diamond. 4.Player A runs to meet the ball and passes to Player C who runs onto the ball 2M from cone. 5.Player C dribbles with the ball to Player A’s position. 6.Player A takes Player B’s position. 7.Player B takes Player C’s position. 8.Player A passes to Player D, outside of cones. 9.Player D passes 2m into diamond. 10.Player A runs to meet the ball and passes to Player C who runs onto the ball 2M from cone. 11. Player C dribbles with the ball to Player A’s position. 12. Player D takes Player C’s position. 13. Player C takes Player A’s position. * 2M PASS DRIBBLE RUN DRIBBLE

Drill 6 – Right / Left foot only 6M 8M A BC * D EF 1.Both Players at cone A dribble with the ball at there feet. 2.Cone A – Cone B – Cone C. 3.Remember players go in opposite direction to each other. *

Drill 7 – Both feet – 2x Touch / 3x Touch * * * * * * * * 1.Field = 7M x 7M 2.Play 7 v 7 ; 5 v 5 ; 5 v 3 3.2x Touch ; 3x Touch 4.Players can use players that are on the touch line. 5.8x Passes counts as a goal. 6.All players must get involved. 7.You can change the amount of players per team, make all the players on the touch line from the same team. 7M

Drill 8 – Right / Left foot – One pass only Halfway line * Penalty area * * GK P1 P2 P3 P4 Pass Run 1.All players face the half way line. 2.P1 passes to P2 3.P2 plays the ball square in front of P1. 4.P1 runs to meet the ball and passes to P3. 5.P3 passes along penalty line, P4 shoots at goal. 6.P1 takes P4 position - P2 takes P1 position. 7.P3 takes P2 position – P4 takes P3 position 6M 2M 6M

Drill 9 – Right / Left foot – One pass only Halfway line * Penalty area * * GK P1 P2 P3 P4 Pass Run 1.All players face the half way line. 2.P1 passes to P4 3.P4 plays the ball square in front of P1. 4.P1 runs to meet the ball and passes to P3. 5.P3 passes along penalty line, P2 shoots at goal. 6.P1 takes P4 position - P2 takes P1 position. 7.P3 takes P2 position – P4 takes P3 position 6M 2M 6M

Drill 10 – Right / Left foot – One pass - Defender Halfway line * Penalty area * * GK P1 P2 P3 P4 Pass Run 1.All players face the half way line. 2.P1 passes to P2 3.P2 plays the ball square in front of P1. 4.P1 runs to meet the ball and passes to P3. 5.P3 passes along penalty line, P4 shoots at goal. 6.P5 is a defender, do not tackle, just block the shot. 7.P1 takes P4 position - P2 takes P1 position. 8.P3 takes P2 position – P4 takes P3 position 9.P5 re-takes his position. 6M 2M 6M P5 *

Drill 11 – Right / Left foot – One pass - Defender Halfway line * Penalty area * * GK P1 P2 P3 P4 Pass Run 1.All players face the half way line. 2.P1 passes to P4 3.P4 plays the ball square in front of P1. 4.P1 runs to meet the ball and passes to P3. 5.P3 passes along penalty line, P2 shoots at goal. 6.P5 is a defender, do not tackle, just block the shot. 7.P1 takes P4 position - P2 takes P1 position. 8.P3 takes P2 position – P4 takes P3 position 9.P5 re-takes his position. 6M 2M 6M P5 *

Drill 12 – Crossing the ball – Right / Left foot ZONE 1ZONE 2ZONE 3 * 5 v 5 * GK 1.5 v 5 with 2 outside Zones 2.Play 2x Touch, 3x Touch. 3.When the ball is touched 8x, you must pass the ball into one of the zones. 4.The zone players must then cross the ball. 5.One team attacks and one team the defenders.

Drill 13 - One foot only – Right then Left A BC D 2x P 1x P 6M 12M 6M 1x Pass Dribble 1x Pass 1.One ball only – with right / left only. Cone A passes to Cone B Cone B dribbles to Cone C 3. Cone C passes to Cone D 4. Cone D dribbles to Cone A

Drill 14 – Both feet A BC D 2x P 1x P 6M 12M 6M Dribble – 3x Touches Dribble – 5x Touches Dribble – 3x Touches 1.Two balls – with right / left only. Cone A dribbles to Cone B – both feet Cone B dribbles to Cone C – both feet Cone C dribbles to Cone D – both feet Cone D dribbles to Cone A – both feet RIGHT – LEFT- RIGHT RIGHT – LEFT – RIGHT – LEFT - RIGHT LEFT – RIGHT - LEFT LEFT – RIGHT – LEFT – RIGHT - LEFT

Drill 15 - One foot only – Right / Left A BC D 2x P 1x P 6M 9M 6M 1x Pass 3M 1x Pass 1.Player A passes 3m from Cone B 2.Player A runs to Cone B after pass. 3.Player B runs onto pass and passes to Cone C 4.Player B runs to Cone C after pass 5.Player C passes 3m from Cone D 6.Player C runs to Cone D after pass 7.Player D runs onto pass and passes to Cone A 8.Player D runs to Cone A after pass

Drill 16 - One foot only – Inside of the foot – Right / Left A BC D 2x P 1x P 6M 12M 6M 1x P EF 3M Dribble – 5/6 Touches Pass Ball Pass Run Pass Run Pass Ball Pass Run Pass 1.Player A passes to player E 2.Player A runs to meet the ball from Player E 3.Player E passes square to Player A 4.Player A passes to Player B 5.Player B dribbles with the ball to cone C 6.Player A takes Player E position 7.Player E runs to Player B position 8.C – F – D –Same exercise.

Drill 17 - One foot only – Outside of the foot – Right / Left A BC D 2x P 1x P 6M 12M 6M 1x P EF 3M Dribble – 5/6 Touches Pass Ball Pass Run Pass Run Pass Ball Pass Run Pass 1.Player A passes to player E 2.Player A runs to meet the ball from Player E 3.Player E passes square to Player A 4.Player A passes to Player B 5.Player B dribbles with the ball to cone C 6.Player A takes Player E position 7.Player E runs to Player B position 8.C – F – D –Same exercise.

Drill 18 - One foot only – Inside of the foot – Right / Left A BC D 2x P 1x P 6M 12M 6M 1x P EF 3M Dribble – 5/6 Touches Pass Ball Pass Run Pass Run Pass Ball Pass Run Pass 1.Player A passes to player E 2.Player A runs to meet the ball from Player E 3.Player E passes square to Player A 4.Player A passes to Player B 5.Player B dribbles with the ball to cone C 6.Player A takes Player E position 7.Player E runs behind Player A to Player B position 8.C – F – D –Same exercise.

Drill 19 – Pass / Run - One foot only – Right / Left A BC D 2x P 1x P 6M 12M 6M 1x P EF 3M Pass / Run

Drill x Touch football 6M 12M 1x P 3x P v 3x P 4x P v 4x P 5x P v 3x P 6x P v 2x P 1.One team is called attackers, the other team is defenders. 2.Outside players is the coaches call. 3.4 / 6 / 8 Passes count as 1 point. 4.Outside players are only aloud to touch the ball 2x.

Drill 21 – Right / Left foot – with defender Penalty Area Halfway line GK 1x P11x P2 Long pass Runs to shoot at goal P1 Shoots 1x D D1 runs across the field, and tries to stop the shoot from taking place, slide tackle. 1. P2 - Long pass towards the penalty area. 2. P1 - Runs to shoot at goal outside the penalty area. 3. D1 runs across the field, and tries to stop the shoot from taking place, slide tackle.

Drill 22 – Right / Left foot - with defender Penalty Area Halfway line GK 1x P11x P2 Long pass Runs to shoot at goal P1 Shoots 1x D1 1.P2 - Long pass towards the penalty area. 2.P1 - Runs to shoot at goal outside the penalty area. 3.D1 moves forward and must try to stop the stop shoot from taking place.

Drill 23 – Both feet Teams are not aloud over the halfway line 2 v 2 3 v 3 4 v 4 2 v 2 3 v 3 4 v 4 6M

Drill 24 – One foot only – Right / Left P1P2P3 P4P5 P6 6M 1.P1 faces P2 2.P1 Passes with right foot to P2 3.P2 Stops the ball with the right foot, turns & passes with left foot to P3 4.P1 Passes with right foot to P2 5.P2 turns as the ball arrives and plays the ball with his left foot to P3 6.Once there is a good rhythm change from left foot to right foot.

Drill 25 – Right / Left A B C 1.P1 is the only player to move. 2.P1 Passes P2 3.P1 Runs to cone C 4.P2 Passes to cone C 5.P1 Passes back to P2 6.P1 runs back to cone A 7.Start exercise again 4M 2M 2m P1 P2 Pass Run Pass

Drill 26 – Dribble / Pass – Right / Left 2x P 1x P Dribble 2x Touch 3x Touch Pass 8M AC B A Cone A Dribbles to cone B, then passes to Cone C, P1 runs to Cone C. Cone C Dribbles to Cone B, then passes to Cone A, P2 runs to Cone A. Pass Dribble 2x Touch 3x Touch Dribble 2x Touch 3x Touch

Drill 27 – Pass / Run – Right / Left – Inside / Outside 2x P12x P42x P7 1x P31x P61x P9 Pass 8M AC B A 1.P1 PASSES INSIDE OF FOOT TO P2, P2 STOPS, TURNS & PASSES TO P3 OUTSIDE OF FOOT. 2.P1 RUNS TO P2 POSITION, P2 RUNS TO P3 POSITION, P3 RUNS TO POSITION P2 – AFTER PASS 1x P81x P21x P5 INSIDE OF FOOT OUTSIDE OF FOOT INSIDE OF FOOT OUTSIDE OF FOOT

Drill 28 – Pass / Run – Right / Left – Sole of foot 2x P12x P42x P7 1x P31x P61x P9 Pass 8M AC B A 1.P1 - PASSES INSIDE OF FOOT TO P2, P2 - STOPS THE BALL - SOLE OF FOOT - TURNS & PASSES TO P3 - OUTSIDE FO FOOT. 2.P1 RUNS TO P2 POSITION, P2 RUNS TO P3 POSITION, P3 RUNS TO POSITION P2 – AFTER PASS 3.P1 - PASSES OUTSIDE OF FOOT TO P2, P2 - STOPS THE BALL – SOLE OF FOOT – TURNS & PASSES TO P3 – OUTSIDE OF FOOT. 1x P81x P21x P5 INSIDE OF FOOT OUTSIDE OF FOOT INSIDE OF FOOT OUTSIDE OF FOOT

Drill 29 – Right / Left – Inside / Outside – Short / Long pass – Along the ground 1x P11x P41x P7 1x P31x P61x P9 Pass 8M AC B A 1.P1 PASSES INSIDE OF FOOT TO P2, P2 PASSES INSDIE OF FOOT BACK TO P1, P1 PASSES INSIDE OF FOOT TO P3. 2.P2 DOESN’T MOVE - ONLY P1 & P3 RUN. 3.AFTER P1 HAS PASSED TO P3 – P3 RUNS TO P3 POSITION. 1x P81x P2 1x P5 INSIDE OF FOOT

Drill 30 – Right / Left – Inside / Outside – Short / Long pass – Rainbow ball 1x P11x P41x P7 1x P31x P61x P9 Pass 8M AC B A 1.P1 PASSES INSIDE OF FOOT TO P2, P2 PASSES INSDIE OF FOOT BACK TO P1, P1 PASSES RAINBOW PASS TO P3. 2.P2 DOESN’T MOVE - ONLY P1 & P3 RUN. 3.AFTER P1 HAS PASSED TO P3 – P3 RUNS TO P3 POSITION. 1x P81x P2 1x P5

1x P 1x P* 1x P1x P* HEAD TENNIS: 5 v 5 IF THE BALL TOUCHES THE GROUND, STOP. THROW BALL UP TO HEADER OR THROW TO ANOTHER PLAYER TO HEADER. PLAYERS OUTSIDE THROWS THE BALL TO ONE OF HIS OWN PLAYERS. A GOAL IS SCORED ONLY BY HEADING A THE BALL