Football training exercises

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203 exercises

Possession game
5v2 Rondo with Split-Pass Bonus
Five players keep the ball against two defenders in a 12 × 12 m square. A pass between the two defenders is worth double.
Age
U11–Senior
Players
7–14
Duration
12 min
IntermediateGlobalRondos
Possession game
4v1 Rondo
Four players on the sides of a 10 × 10 m square keep the ball away from one defender. The simplest rondo and the best introduction for young players.
Age
U7–U12
Players
5–20
Duration
10 min
BeginnerGlobalRondos
Positional game
4v4+3 Possession Game
Two teams of four keep the ball with the help of three neutral players — one at each end and one inside — creating a 7v4 for the team in possession.
Age
U11–Senior
Players
11–14
Duration
16 min
IntermediateGlobalPossession
Circuit
Finishing After a Wall Pass
A one-two with a wall player at the edge of the box, around a mannequin, followed by a first-time finish against a goalkeeper.
Age
U11–Senior
Players
6–12
Duration
15 min
IntermediateIntermediateFinishing
Waves
1v1 to Mini Goals
A defender passes to an attacker and closes down; the attacker must beat them and score in one of two mini goals. Simple, intense and full of duels.
Age
U7–U14
Players
4–12
Duration
15 min
BeginnerGlobal1v1
Match
3v3 Four-Goal Game
3v3 with two mini goals at each end. With two goals to attack, players learn to look up, spot the undefended goal and switch the play.
Age
U7–U14
Players
6–8
Duration
16 min
BeginnerGlobalSmall-Sided Games
Football-adapted game
Sharks and Minnows
Minnows dribble across the 'ocean' without losing their ball to the sharks in the middle. Caught minnows become sharks. A classic dribbling game for kids.
Age
U6–U10
Players
8–20
Duration
10 min
BeginnerGlobalDribbling
Possession game
4v2 Rondo with Transition (Double Grid)
A 4v2 rondo in one grid; when the defenders win the ball they pass it into a second grid and the play flips — the new defenders must sprint across.
Age
U13–Senior
Players
8
Duration
15 min
AdvancedGlobalRondos
Waves
2v1 Overload to Goal
Two attackers against one defender and a goalkeeper. The ball carrier must commit the defender, then decide: pass, or keep going and shoot.
Age
U9–Senior
Players
6–12
Duration
15 min
BeginnerGlobal2v1
Match
4v4 Shoot on Sight
4v4 with goalkeepers in a short pitch where players are encouraged to shoot early. Goals from their own half count double; every shot must be followed up.
Age
U9–Senior
Players
10
Duration
20 min
BeginnerGlobalSmall-Sided Games
Football-adapted game
Passing Gates Warm-Up
Pairs move around an area full of small cone gates and score a point every time they pass through one. A warm-up with hundreds of passes.
Age
U7–Senior
Players
6–20
Duration
10 min
BeginnerAnalyticalWarm-Up
Match
Win It and Counter: 4v4 Transition Game
4v4 to mini goals where a goal scored within six seconds of winning the ball counts triple, and winning the ball back within five seconds of losing it earns a point.
Age
U11–Senior
Players
8–10
Duration
16 min
IntermediateGlobalTransition
Circuit
Y-Passing Drill with Third-Man Run
A Y-shaped passing pattern: pass into the striker, lay-off to a wide player, and a forward pass into the run of the first player — the third man.
Age
U11–Senior
Players
6–10
Duration
15 min
IntermediateAnalyticalPassing
Waves
3v2 to 2v1 Counter-Attack Waves
Three attackers attack two defenders. As soon as the attack ends, the two defenders counter-attack the other goal against the one attacker who took the shot.
Age
U11–Senior
Players
9–15
Duration
18 min
IntermediateGlobalTransition
Circuit
Ball Mastery Grid
Every player has a ball in a 20 × 20 m grid and follows the coach's calls: sole rolls, inside–outside touches, turns and changes of speed.
Age
U6–U12
Players
6–20
Duration
10 min
BeginnerAnalyticalWarm-Up
Waves
Crossing and Finishing: Near Post, Far Post
A winger dribbles down the line and crosses while three attackers attack the near post, the far post and the edge of the six-yard box — then the penalty spot.
Age
U13–Senior
Players
8–14
Duration
20 min
IntermediateIntermediateFinishing
Waves
First Touch Away from Pressure
A player receives while a defender closes in from one side and must take the first touch away from the pressure, through the gate on the free side.
Age
U9–U16
Players
4–12
Duration
12 min
IntermediateIntermediateBall Control
Positional game
Possession Game to End Zones
5v5 where a team scores by receiving a pass inside the opponents' end zone. Players learn to combine possession with well-timed forward runs.
Age
U11–Senior
Players
10–14
Duration
18 min
IntermediateGlobalPossession
Waves
2v1 Pass or Dribble Channel
Two attackers take on one defender in a 15 × 20 m channel and score by stopping the ball in the end zone. The ball carrier decides: keep going or pass.
Age
U9–U14
Players
6–12
Duration
12 min
BeginnerGlobal2v1
Football-adapted game
Treasure Thieves
Two teams race to dribble balls from the treasure in the middle to their base, then steal from each other. A favourite with U6 to U10 players.
Age
U6–U10
Players
6–16
Duration
10 min
BeginnerIntermediateFun Games
Waves
Reaction Sprint Duel
Two players react to the coach's call, touch the called cone and race to a ball 8 m away. The first to the ball attacks; the other defends in a 1v1 to two mini goals.
Age
U7–Senior
Players
4–16
Duration
12 min
BeginnerGlobalSpeed
Positional game
Switch the Play: Three-Zone Possession Game
5v5 in three zones. Teams score by moving the ball from one end zone to a teammate in the opposite end zone — teaching when and how to switch play.
Age
U11–Senior
Players
10–14
Duration
18 min
IntermediateGlobalPossession
Circuit
Turn and Shoot with a Rebound
A striker receives with their back to goal, turns around a mannequin and shoots. A second server immediately plays a loose ball into the box to finish.
Age
U9–Senior
Players
5–10
Duration
12 min
BeginnerIntermediateFinishing
Waves
2v1 Wall Pass to Goal
Two attackers play 2v1 against a defender and a goalkeeper. The quickest solution is a one-two around the defender and a first-time finish.
Age
U11–Senior
Players
7–14
Duration
15 min
IntermediateGlobal2v1
Waves
Build-up 3 + Goalkeeper v 2: Play Out to the Line
The goalkeeper and three players build up from goal against two pressing forwards and score by dribbling over the far line. Build-up play for small groups.
Age
U9–U16
Players
6–10
Duration
15 min
BeginnerGlobalTactical
Possession game
8v4 Three-Team Possession: One Team Presses
Two teams of four keep the ball together against a third team that presses for the whole round. The pressing team counts its recoveries; every team presses once.
Age
U11–Senior
Players
12–15
Duration
15 min
IntermediateGlobalPossession
Possession game
Ten Passes Game
Two teams in a 25 × 20 m area. The team with the ball counts its passes out loud; ten in a row scores a point. The classic keep-ball game.
Age
U9–Senior
Players
8–14
Duration
12 min
BeginnerGlobalFun Games
Circuit
Diamond Passing: Pass and Follow
Players pass around a diamond of cones and follow their pass to the next cone. A simple pattern to teach receiving on the back foot and playing on.
Age
U9–U14
Players
5–8
Duration
12 min
BeginnerAnalyticalPassing
Match
3v3 Counter-Press: Win It Back in 5 Seconds
3v3 to four mini goals where winning the ball back within 5 seconds of losing it scores a point. Teaches the first reaction after losing possession.
Age
U9–Senior
Players
6–8
Duration
16 min
IntermediateGlobalTransition
Football-adapted game
Traffic Lights Dribbling Game
Young players dribble around like cars and react to the coach's calls: green (go fast), amber (slow, small touches) and red (stop the ball with the sole).
Age
U6–U10
Players
6–16
Duration
10 min
BeginnerAnalyticalDribbling
Match
2v2 to Four Mini-Goals
A 2v2 match where each team attacks two mini-goals. With two targets, players learn to switch the attack to the goal the defenders leave open.
Age
U9–U14
Players
4–12
Duration
16 min
BeginnerGlobal2v2
Possession game
4v2 Rondo
Four players on the sides of a 12 × 12 m square keep the ball from two defenders who press together. The classic rondo for U11 and older.
Age
U11–Senior
Players
6–18
Duration
12 min
IntermediateGlobalRondos
Positional game
Build-up 4v3 to a Target Player
Two centre-backs and two full-backs build up against three pressing players and score by finding a target player in the end zone. No goals needed.
Age
U11–Senior
Players
8–11
Duration
16 min
IntermediateGlobalTactical
Waves
Wing 2v1 to Cross and Finish
A full-back and a winger beat one defender in a wide channel and cross for two strikers against a centre-back and goalkeeper. Crossing with real decisions.
Age
U11–Senior
Players
7–12
Duration
18 min
IntermediateGlobalFinishing
Match
6v6 Match with Wide Neutrals
6v6 with goalkeepers and a neutral in each wide lane who always plays with the team in possession. Only the neutrals can use the lanes; goals from their crosses count double.
Age
U11–Senior
Players
14–16
Duration
20 min
IntermediateGlobalSmall-Sided Games
Circuit
Dynamic Mobility Warm-Up
Ten movements over 15 m lanes — knee hugs, open and close the gate, lunges with rotation, skips — that prepare hips, knees and ankles in 10 minutes.
Age
U11–Senior
Players
4–24
Duration
10 min
BeginnerAnalyticalMobility & Core
Waves
1v1 Defending in a Channel
The defender passes, closes down and must stop the attacker from dribbling over the end line in a 10 m wide channel. Teaches approach, body shape and timing of the tackle.
Age
U9–U16
Players
4–12
Duration
12 min
BeginnerGlobalDefending
Waves
Race to the Ball and 1v1 Finish
Two players start side by side; the coach plays a ball forward. The first to reach it attacks the goal, the other defends. Maximal sprints with a real football purpose.
Age
U11–Senior
Players
6–16
Duration
12 min
IntermediateGlobalSpeed
Waves
2v1 Continuous Waves: Attack, Then Defend
Pairs attack 2v1 and, as soon as the action ends, the defender and a new teammate attack the other way. Non-stop transitions for small groups.
Age
U9–U16
Players
6–12
Duration
15 min
BeginnerGlobalTransition
Football-adapted game
1v1 Gates Duel
Pairs play 1v1 in an area full of gates. The attacker scores by dribbling through any gate; if the defender wins the ball, the roles swap immediately.
Age
U7–U14
Players
6–16
Duration
12 min
BeginnerGlobalDribbling
Waves
2v1 With a Recovering Defender
Two attackers attack a defender and a goalkeeper while a second defender sprints back from behind. The attack must finish before it becomes 2v2.
Age
U13–Senior
Players
8–16
Duration
15 min
IntermediateGlobal2v1
Football-adapted game
Numbers Game Duels
Two teams sit on opposite sidelines, numbered. The coach calls a number and rolls a ball in: those two players race to it and play 1v1 to the mini-goals.
Age
U7–U14
Players
8–20
Duration
12 min
BeginnerGlobalFun Games
Possession game
Pressing in Pairs: 4v2 Hunters
Four players keep the ball in a 15 × 15 m square while two hunters press together: one goes to the ball, the other covers. The basics of pressing for small groups.
Age
U9–Senior
Players
6–12
Duration
12 min
BeginnerGlobalDefending
Possession game
Two-Zone Possession with Switches
6v6 keep-ball in two zones. Five passes in one zone followed by a switch to a teammate in the other zone scores a point; only four defenders may press in the ball zone.
Age
U13–Senior
Players
12–16
Duration
18 min
IntermediateGlobalPossession
Football-adapted game
King of the Square
Every player dribbles their own ball in a 15 × 15 m square, protects it and tries to knock the other balls out. Nobody is eliminated.
Age
U7–U12
Players
6–16
Duration
10 min
BeginnerGlobalFun Games
Positional game
Pressing Triggers: 6v4 Build-Up vs Press
A goalkeeper and five players try to build up and dribble through a gate, while four pressers wait for a trigger — a pass to the full-back, a back pass or a bad touch — to press together.
Age
U13–Senior
Players
11–14
Duration
20 min
AdvancedGlobalTactical
Match
2v2 With Goalkeepers and Rotating Pairs
Pairs play 2v2 between two goals with goalkeepers. Short games, lots of shots and quick rotations keep the intensity high.
Age
U11–Senior
Players
8–14
Duration
18 min
IntermediateGlobal2v2
Possession game
Switch the Square: Two 3v1 Rondos
Two 3v1 rondos side by side: after four passes in one square, the ball is switched to the other. Keeping the ball, looking up and the long pass, for small groups.
Age
U9–U19
Players
8–10
Duration
12 min
BeginnerGlobalRondos
Match
Three-Zone Match with Protected Build-Up
7v7 with goalkeepers. The defending team may not press in the opponents' build-up zone and waits in the middle zone; a goal only counts if no outfield attacker is left in their own build-up zone.
Age
U13–Senior
Players
14–18
Duration
24 min
IntermediateGlobalSmall-Sided Games
Waves
Corner Kick: Near-Post Flick-On Routine
An in-swinging corner to the near post, where a runner flicks the ball on to a teammate attacking the far post. Four players, four clear jobs.
Age
U13–Senior
Players
10–16
Duration
20 min
IntermediateIntermediateSet Pieces
Football-adapted game
2v1 to Three Gates
Two attackers try to dribble through one of three coloured gates defended by one player. A simple game to learn to look up and attack the free gate.
Age
U7–U12
Players
6–12
Duration
12 min
BeginnerGlobal2v1
Possession game
3v1 Triangle Rondo
Three players keep the ball from one defender in a small triangle. With only two passing options, every player must move to stay available.
Age
U7–U12
Players
4–16
Duration
10 min
BeginnerGlobalRondos
Match
3v3 to Mini-Goals With Kick-Ins
A 3v3 game to mini-goals with kick-ins (pass or dribble in) instead of throw-ins. The format used in many grassroots programmes: maximum touches and decisions for every player.
Age
U9–U16
Players
6–10
Duration
16 min
BeginnerGlobalSmall-Sided Games
Match
4v4: Attack the Big Goal, Counter to Small Goals
Reds attack a big goal with a goalkeeper; when blues win the ball, they counter-attack into two mini-goals on the halfway line. Both transitions are trained in every action.
Age
U13–Senior
Players
10–12
Duration
20 min
IntermediateGlobalTransition
Waves
Defending Three Gates: 3v4 Shift and Cover
Three defenders protect three gates against four attackers. They learn to press the ball, cover each other and shift together as a line.
Age
U11–Senior
Players
7–10
Duration
15 min
IntermediateGlobalDefending
Match
3v3 Dribble Game: Stop the Ball on the Line
3v3 where teams score by stopping the ball on the opponents' end line and passes may not go forward. Dribbling and 1v1s for older players.
Age
U11–Senior
Players
6–8
Duration
16 min
IntermediateGlobalDribbling
Positional game
Three-Corridor Possession
6v6 keep-ball in three corridors with players of both teams in every corridor. Moving the ball from one wide corridor to the other, or changing corridor three times, scores a point.
Age
U13–Senior
Players
12–16
Duration
20 min
IntermediateGlobalPossession
Possession game
5v5+2 Two-Touch Possession with Third-Man Bonus
5v5 keep-ball with two inside neutrals and a two-touch limit. Six passes score one point; a third-man combination through a neutral scores two.
Age
U13–Senior
Players
12–14
Duration
16 min
AdvancedGlobalPossession
Football-adapted game
Cone Knockdown
Two teams in their own half pass along the ground to knock down the opponents' cones while blocking shots at their own. Simple rules, lots of passes.
Age
U6–U12
Players
6–12
Duration
12 min
BeginnerIntermediateFun Games
Match
7v7 Build-Up Game with a Target Zone
Goalkeeper plus six against six on a 60 × 40 m pitch. The build-up team earns a point when a midfielder receives facing forward in the middle zone, then attacks the goal.
Age
U13–Senior
Players
14–16
Duration
25 min
AdvancedGlobalTactical
Football-adapted game
Cross the River
Players dribble from one bank to the other across a river zone guarded by two or three 'crocodiles' who try to kick their ball out. A dribbling game for U7–U10.
Age
U7–U12
Players
8–20
Duration
12 min
BeginnerGlobalDribbling
Positional game
3v3 + 3 Positional Rondo
Two teams of three play inside a 16 × 16 m square with three neutrals on the sides. The team in possession plays 6v3; when it loses the ball, it must win it back immediately.
Age
U13–Senior
Players
9–12
Duration
16 min
AdvancedGlobalRondos
Circuit
Pairs Passing Through Traffic
Pairs move freely in a 25 × 25 m grid and pass to each other while avoiding the other pairs. A low-intensity warm-up that makes players look up before every pass.
Age
U9–Senior
Players
8–24
Duration
10 min
BeginnerAnalyticalWarm-Up
Match
3v3 with Wide Neutrals: Goals from Crosses Count Double
3v3 with goalkeepers and a neutral on each wing who plays for the team in possession. Goals after a cross from the wing count double.
Age
U9–U14
Players
8–12
Duration
16 min
BeginnerGlobalSmall-Sided Games
Waves
Receive, Turn and Beat the Defender: 1v1 to Goal
An attacker receives with a defender at their back, protects the ball, turns and beats them 1v1 to shoot. Dribbling under pressure for older players.
Age
U13–Senior
Players
5–12
Duration
15 min
AdvancedGlobal1v1
Match
Three-Zone Match with Touch Limits
7v7 with goalkeepers on a pitch split into thirds: maximum two touches in your defensive third, three in the middle third and free touches in the final third.
Age
U11–Senior
Players
14–16
Duration
24 min
IntermediateGlobalSmall-Sided Games
Circuit
Static Stretching Cool-Down Routine
A 10-minute cool-down: two minutes of easy jogging and seven static stretches for calves, quads, hamstrings, groin, hip flexors, glutes and lower back.
Age
U11–Senior
Players
1–30
Duration
10 min
BeginnerAnalyticalStretching & Cool-Down
Circuit
Coordination Ladder to Pass
Players work through an agility ladder and a pole slalom, then receive a pass and play it back. Footwork and coordination always finished with the ball.
Age
U7–U14
Players
4–12
Duration
12 min
BeginnerAnalyticalCoordination
Match
2v2 + Joker to Goals
A 2v2 with goalkeepers and a neutral joker who always plays with the team in possession, creating a 3v2 in attack.
Age
U11–Senior
Players
5–13
Duration
16 min
IntermediateGlobal2v2
Circuit
Receive on the Half-Turn: Middle Player
A middle player receives from one end and plays to the other end. A passive defender behind tells the receiver whether to turn or to lay the ball off.
Age
U11–Senior
Players
6–12
Duration
15 min
IntermediateIntermediateBall Control
Football-adapted game
Shooting Gallery Team Competition
Two teams take turns to receive a pass from the coach, take one touch inside the shooting line and shoot. Points for goals, bonus points for the far corner.
Age
U9–U19
Players
6–16
Duration
15 min
BeginnerIntermediateFinishing
Football-adapted game
Ball Collectors
Two teams race to dribble balls from the middle into their home square. When the middle is empty, players may steal balls from the other team's square.
Age
U7–U12
Players
8–20
Duration
12 min
BeginnerGlobalFun Games
Circuit
Colour Call Reaction Sprints
Players stand in front of three coloured cones and sprint to the colour the coach calls. A short reaction-speed block for the warm-up.
Age
U7–U14
Players
4–20
Duration
10 min
BeginnerAnalyticalSpeed
Possession game
6v3 Activation Rondo
Six players on the outside of a 20 × 20 m square keep the ball from three defenders. A warm-up rondo that ends with the defenders pressing at match intensity.
Age
U13–Senior
Players
9–12
Duration
10 min
IntermediateGlobalWarm-Up
Waves
Low Cross and Finish: Wing Dribble and Cut-Back
A winger dribbles down the wing and plays a low cross or cut-back to two teammates arriving in the box. A first crossing exercise for young players.
Age
U9–U14
Players
6–12
Duration
15 min
BeginnerIntermediateFinishing
Waves
Wing 1v1: Beat the Full-Back to Cross or Shoot
A winger takes on a full-back in a wide channel: beat them on the outside to cross for a striker, or cut inside to shoot. Dribbling with a purpose for older players.
Age
U13–Senior
Players
5–12
Duration
15 min
IntermediateGlobal1v1
Possession game
Three-Team Possession: Lose It, Defend
Three teams of four in one square: two keep the ball (8v4) and the team whose player loses it becomes the defending team at once. Fewest turns defending wins.
Age
U11–Senior
Players
12–15
Duration
15 min
AdvancedGlobalPossession
Football-adapted game
Football Tennis
2v2 over a line of cones on a 12 × 6 m court: one bounce and up to three touches per team. Ball control and volleys at a low intensity.
Age
U11–Senior
Players
4–12
Duration
12 min
IntermediateIntermediateFun Games
Positional game
2v2 with Wall Players
2v2 in the middle with four wall players around the area. Teams score by getting the ball to the end player they attack; side wall players help whoever has the ball.
Age
U9–Senior
Players
8–10
Duration
15 min
IntermediateGlobal2v2
Football-adapted game
Dribbling Statues
Everyone dribbles freely; when the coach shouts 'statue', players stop the ball with the sole and freeze. The last one to stop does five toe taps.
Age
U6–U10
Players
4–20
Duration
8 min
BeginnerAnalyticalFun Games
Match
4v4 + Four Outside Bounce Players
A 4v4 with goalkeepers and four neutral players on the sidelines who play one-touch with the team in possession. Lots of combinations, wall passes and shots.
Age
U13–Senior
Players
12–14
Duration
20 min
IntermediateGlobalSmall-Sided Games
Circuit
Dynamic Warm-Up With the Ball
Players move across a 16 m channel and back, each time with a different dynamic movement combined with the ball: sole rolls with hip openers, toe taps with skips, dribbling with lunges.
Age
U11–Senior
Players
4–24
Duration
10 min
BeginnerAnalyticalWarm-Up
Match
Match: Goals Only from Outside the Box
5v5 with goalkeepers where only shots from outside the marked box count. Only the goalkeeper may stay in the box, except to follow up a saved shot.
Age
U11–Senior
Players
10–14
Duration
20 min
BeginnerGlobalSmall-Sided Games
Waves
Defending a 2v1: Delay Until Help
A defender and a goalkeeper face two attackers. The defender's job is to slow the attack, cover the pass and push the carrier towards the goalkeeper's strong side.
Age
U13–Senior
Players
6–12
Duration
15 min
AdvancedGlobal2v1
Waves
2v2 Defending: Press and Cover
Two defenders defend two gates against two attackers. The coach checks one thing: the nearest defender presses and the second one covers at the right distance.
Age
U11–Senior
Players
8–16
Duration
15 min
IntermediateGlobal2v2
Waves
3v1 Attack to Goal
Three attackers start together and attack one defender and a goalkeeper. With a big advantage, the task is to choose the free player and finish.
Age
U9–U14
Players
6–14
Duration
15 min
BeginnerGlobalAttacking
Waves
3v2: Third-Man Run in Behind
Three attackers against two defenders and a goalkeeper. Bonus goal when the striker's lay-off is followed by a pass to a third player running in behind.
Age
U13–Senior
Players
8–15
Duration
18 min
AdvancedGlobalAttacking
Circuit
Hopscotch Hoops and Dribble
Young players hop through a hopscotch of hoops (one foot, two feet), pick up their ball and dribble through a cone slalom. Coordination and ball work for the youngest groups.
Age
U6–U10
Players
4–16
Duration
10 min
BeginnerAnalyticalCoordination
Circuit
Dribble Through as Many Gates as Possible
Ten small coloured gates are spread around a 20 × 20 m area. Players dribble through as many gates as possible in 60 seconds, never the same gate twice in a row.
Age
U7–U14
Players
6–20
Duration
10 min
BeginnerAnalyticalDribbling
Circuit
Feint and Go Past Mannequins
Players dribble at three mannequins and beat each one with a different feint: a body swerve, a step-over and a drag-back. Explosive change of pace after every move.
Age
U9–U16
Players
4–16
Duration
15 min
BeginnerAnalyticalDribbling
Match
1v1 World Cup
Every player picks a country and plays a 1v1 tournament on four small pitches: group games of 90 seconds, then knockout rounds. Winners move up a pitch, losers move down.
Age
U9–U16
Players
8–24
Duration
20 min
BeginnerGlobalFun Games
Possession game
Piggy in the Middle
Two players pass the ball to each other past a player in the middle who tries to touch it. The simplest rondo for the youngest players.
Age
U6–U10
Players
3–15
Duration
8 min
BeginnerGlobalRondos
Match
5v5 to Four Mini-Goals
Each team attacks two mini-goals placed near the corners. When the defence shifts to one goal, the attack switches to the other. A game that rewards scanning and switching play.
Age
U11–U19
Players
10–12
Duration
20 min
IntermediateGlobalSmall-Sided Games
Circuit
Running With the Ball Relay Race
Teams race in relays, running with the ball 16 m around a cone and back. Players learn to push the ball ahead and run fast, not to dribble with short touches.
Age
U7–U14
Players
6–20
Duration
12 min
BeginnerAnalyticalSpeed
Waves
1v1 Turnover Waves
A continuous 1v1 between two mini-goals: when the defender wins the ball, they attack the other goal immediately and the attacker must chase back.
Age
U9–U16
Players
6–14
Duration
15 min
BeginnerGlobalTransition
Football-adapted game
Pass to Be Safe Tag
A tag game where taggers chase players, but only the player holding a ball can be tagged. Players save teammates by passing the ball away before the tagger arrives.
Age
U7–U14
Players
8–18
Duration
10 min
BeginnerGlobalWarm-Up
Circuit
Build-up Passing Circuit: Centre-back, Midfielder, Full-back, Striker
Unopposed passing circuit that rehearses building up through one channel: centre-back dribble, midfielder's support, full-back's run and pass to the striker.
Age
U11–Senior
Players
5–16
Duration
15 min
IntermediateAnalyticalPassing
Waves
Throw-in to Finish: Swap, Lay-off and Cross
Throw-in routine in the opposition half: striker and inside midfielder swap, lay-off, the full-back dribbles down the wing and crosses for two finishers.
Age
U13–Senior
Players
4–12
Duration
15 min
IntermediateAnalyticalFinishing
Waves
Goalkeeper Back-Pass: First Touch and Play Out
The goalkeeper receives a back-pass under pressure from a forward, takes the first touch away from them and plays out to the free centre-back. Build-up starts here.
Age
U9–Senior
Players
4–6
Duration
12 min
BeginnerIntermediateGoalkeeping
Match
Set-Piece Game: Every Restart Is a Chance
4v4 with goalkeepers where every restart is taken as a real throw-in, corner or free kick, and goals from set pieces count double.
Age
U9–U14
Players
8–12
Duration
18 min
BeginnerGlobalSet Pieces
Match
Three-Zone Match with Pressing Triggers
7v7 with goalkeepers. The defending team waits in the middle zone and may only press in the opponents' build-up zone after a trigger: a back pass, a poor touch or a receiver facing their own goal.
Age
U15–Senior
Players
14–18
Duration
24 min
AdvancedGlobalSmall-Sided Games
Match
Match: Goals Only from Crosses
Match with goalkeepers where a goal only counts if it comes from a cross played from one of the two wide crossing zones. Headers and volleys count double.
Age
U13–Senior
Players
12–16
Duration
20 min
IntermediateGlobalSmall-Sided Games
Circuit
Injury-Prevention Activation Circuit
A 12-minute warm-up block in pairs: planks, single-leg balance with passes, squats, Nordic hamstring curls and landing drills.
Age
U13–Senior
Players
6–24
Duration
12 min
IntermediateAnalyticalMobility & Core
Waves
Compact Back Four: Shifting as a Unit
Five attackers move the ball across the pitch while a back four and goalkeeper shift together, keeping 8–10 m between defenders and protecting the goal.
Age
U13–Senior
Players
10–14
Duration
18 min
AdvancedGlobalDefending
Waves
1v1 From Opposite Corners
Attacker and defender start from opposite corners. The attacker dribbles in on the diagonal; the defender sprints across to stop the shot.
Age
U11–Senior
Players
6–14
Duration
15 min
IntermediateGlobal1v1
Circuit
Ladder Square: Pass and Follow
Four ladders form the sides of a square. Players pass to the next corner and follow their pass through the ladder with a different footwork pattern on each side.
Age
U11–Senior
Players
8–16
Duration
12 min
IntermediateAnalyticalCoordination
Football-adapted game
Penalty Shootout Under Pressure
Two teams take penalties in a shootout format with a routine before every kick. Players learn a pre-kick routine and pick a corner before they run.
Age
U11–Senior
Players
6–24
Duration
12 min
BeginnerIntermediateSet Pieces
Circuit
Jungle Stretching Story
A 6-minute cool-down for U6 to U10: the coach tells a jungle story and each animal is a stretch — giraffe, flamingo, frog, cat, snake and turtle.
Age
U6–U10
Players
1–20
Duration
6 min
BeginnerAnalyticalStretching & Cool-Down
Match
2v2 End-Zone Game
Two against two in a 25 × 15 m channel. A team scores by receiving the ball inside the opposite end zone, which rewards well-timed runs in behind.
Age
U9–U16
Players
4–12
Duration
15 min
IntermediateGlobal2v2
Circuit
Pole Slalom and Finish
Players dribble through a zigzag of six poles with quick changes of direction and finish against the goalkeeper as soon as they come out.
Age
U11–Senior
Players
4–12
Duration
15 min
IntermediateIntermediateAgility
Waves
Back Four Against Five Attackers
A back four and goalkeeper defend against five attackers who circulate the ball across the pitch. The back four shift, cover and press together.
Age
U15–Senior
Players
12–18
Duration
20 min
AdvancedGlobalDefending
Match
1v1: Dribble Through the End Gate
Two players play 1v1 in a 15 × 10 m pitch and score by dribbling through the opponent's 4 m gate. Short games, many duels.
Age
U9–U16
Players
4–16
Duration
15 min
IntermediateGlobalDribbling
Positional game
4v4 + Two End-Line Targets
Two teams play 4v4 in a 25 × 20 m area with a target player on each end line. A team scores by playing from one target to the other.
Age
U11–U19
Players
10–12
Duration
16 min
IntermediateGlobalPossession
Positional game
Directional 4v2 Rondo to a Target
A 4v2 rondo with a direction: after five passes, the attackers try to play into a target player in an end zone. The target sets it back and the rondo restarts the other way.
Age
U13–Senior
Players
8–12
Duration
15 min
IntermediateGlobalRondos
Football-adapted game
Tail Tag in Pairs
Each player tucks a bib into the back of the shorts. In pairs, players try to steal their partner's bib while protecting their own. Fast changes of direction in a fun format.
Age
U7–U16
Players
6–24
Duration
8 min
BeginnerIntermediateSpeed
Waves
Short Corner 2v1: Create the Angle to Cross
The corner taker and a short option play 2v1 against a defender to improve the crossing angle, while two attackers attack the posts. Set pieces for small groups.
Age
U11–Senior
Players
7–10
Duration
15 min
IntermediateGlobalSet Pieces
Positional game
Three-Corridor Possession with Neutrals
5v5 keep-ball with three neutrals, one in each corridor. Each team keeps a player in both wide corridors; getting the ball from one wide corridor to the other scores a point.
Age
U11–U16
Players
11–15
Duration
16 min
BeginnerGlobalPossession
Possession game
4v4 Possession with Man-Marking
4v4 keep-ball where every player has a direct opponent with the same number and can only tackle, or be tackled by, that player. Six passes score a point.
Age
U11–Senior
Players
8–10
Duration
14 min
IntermediateGlobalPossession
Football-adapted game
Animal Moves and Dribble
Children move like the animal the coach calls — bear, frog, crab, flamingo — and dribble a ball when they hear “Balls!”. Mobility and coordination for the youngest.
Age
U6–U8
Players
4–16
Duration
10 min
BeginnerAnalyticalFun Games
Circuit
Aerial Control in Pairs
One partner throws the ball in the air; the other cushions it with the instep, thigh or chest and plays it back on the ground or on the volley.
Age
U9–U16
Players
2–20
Duration
10 min
BeginnerAnalyticalBall Control
Waves
1v1 With Back to Goal
A striker receives with a centre-back tight behind and must turn, shoot or win a foul within six seconds. The centre-back must stop the turn.
Age
U13–Senior
Players
6–12
Duration
15 min
AdvancedGlobal1v1
Circuit
Star Passing With Check-Away Movements
Four lines around a central cone. Before each pass, the receiver checks away and then comes towards the ball, so every pass is received after a sharp change of direction.
Age
U13–Senior
Players
8–14
Duration
15 min
IntermediateAnalyticalAgility
Positional game
4v3 in the Final Third
Four attackers play against three defenders and a goalkeeper in the final third. If the defenders win the ball, they counter into two mini-goals.
Age
U15–Senior
Players
10–14
Duration
20 min
AdvancedGlobalAttacking
Circuit
Colour Call Directional Touch
A receiver in the middle of four coloured gates gets a pass. As the ball travels, the coach calls a colour and the first touch must go towards that gate.
Age
U9–U16
Players
3–12
Duration
12 min
BeginnerAnalyticalBall Control
Waves
Cutback Finishing With Arrival Runs
A wide player dribbles to the byline and pulls the ball back; one runner attacks the near post and the other arrives late at the penalty spot to finish the cutback.
Age
U13–Senior
Players
6–14
Duration
15 min
IntermediateIntermediateFinishing
Football-adapted game
Football Bowling
Players pass the ball along the ground to knock down six cones set up like bowling pins. A first passing game for the youngest players.
Age
U6–U10
Players
4–16
Duration
10 min
BeginnerAnalyticalPassing
Positional game
Breaking Lines: Three-Zone Passing
Two teams play in three zones. The team in possession scores a point each time it moves the ball from the back zone to the front zone with a pass through the middle zone.
Age
U13–Senior
Players
10–14
Duration
18 min
AdvancedGlobalPassing
Positional game
5v5 End to End: Goalkeepers as Targets
Two teams of five keep possession and score by playing from one goalkeeper to the other. The goalkeepers on each end line play for whichever team passes to them.
Age
U13–Senior
Players
12–14
Duration
18 min
IntermediateGlobalPossession
Circuit
Mini Hurdles, Acceleration and Shot
Players cross four mini hurdles with quick feet, accelerate 6 m to meet a pass from the coach and shoot first time.
Age
U13–Senior
Players
6–16
Duration
15 min
IntermediateIntermediateSpeed
Waves
3v2 Plus One Recovering, Continuous
Three attackers attack two defenders; the attacker who loses the ball or the last to touch it stays to defend, and the wave goes back the other way. Continuous transitions on a 45 m pitch.
Age
U15–Senior
Players
9–15
Duration
18 min
AdvancedGlobalTransition
Match
Match with No Pressing on the Wings
7v7 match with goalkeepers where defenders may not press inside the two wide channels. Attackers get time out wide; defenders must protect the box and defend the cross.
Age
U13–Senior
Players
12–16
Duration
20 min
IntermediateGlobalSmall-Sided Games
Circuit
Core Circuit in Pairs
Six core stations — plank, side plank, dead bug, glute bridge, bird dog and sit-up with a throw-in — with 30 s of work each. Use it before the stretches.
Age
U11–Senior
Players
2–24
Duration
12 min
BeginnerAnalyticalMobility & Core
Circuit
Four-Station Agility Circuit
Four short agility stations — ladder, zigzag cones, poles with the ball and a dribbling slalom — with 30 seconds per station. A complete agility block for the warm-up.
Age
U9–U16
Players
6–18
Duration
15 min
BeginnerAnalyticalAgility
Football-adapted game
Reactive Gate Duel
An attacker faces a defender across a line and tries to reach one of two gates on the sides before the defender, who must react and mirror. Agility based on reading an opponent.
Age
U9–Senior
Players
2–20
Duration
10 min
BeginnerGlobalAgility
Circuit
Receive and Turn Around a Mannequin
A striker receives with a mannequin behind, turns with the first touch to one side of it and shoots. Different turns are practised in sequence.
Age
U11–Senior
Players
4–10
Duration
15 min
IntermediateIntermediateBall Control
Circuit
Two-Touch Square: Receive on the Move
Players pass around a square. The receiver comes off the cone to meet the ball, takes a directional first touch around the corner and passes to the next cone.
Age
U9–U19
Players
5–10
Duration
12 min
BeginnerAnalyticalBall Control
Positional game
Goal Kick Build-Up Against a Press
From a goal kick, the goalkeeper and five players build up against three pressing attackers and must reach two mini-goals on the 40 m line.
Age
U13–Senior
Players
10–16
Duration
18 min
IntermediateGlobalSet Pieces
Match
7v7 With Offside Zones
A 7v7 match in which attackers may only enter the last 13 m (offside zone) once the ball is played in, or by dribbling in. Teaches runs in behind and a high defensive line.
Age
U11–Senior
Players
14–16
Duration
25 min
IntermediateGlobalSmall-Sided Games
Waves
3v1 Counter-Attack Sprint
Three attackers sprint 45 m from their own half to attack one defender and a goalkeeper, finishing within 10 seconds. Repeated-sprint work disguised as a counter-attack.
Age
U15–Senior
Players
8–16
Duration
15 min
AdvancedGlobalSpeed
Possession game
Rondo 4v2: Break Out and Shoot
A 4v2 rondo next to a goal. When the two defenders win the ball, they break out and attack the goal; the four attackers must counter-press immediately.
Age
U13–Senior
Players
10–12
Duration
18 min
AdvancedGlobalTransition
Circuit
Mobility and Breathing Cool-Down
Eight minutes of slow mobility — world's greatest stretch, 90/90 hips, cat–cow, open book, child's pose — finished with one minute of box breathing.
Age
U13–Senior
Players
1–30
Duration
8 min
BeginnerAnalyticalStretching & Cool-Down
Waves
1v1 With a Side Wall Player
An attacker plays 1v1 to goal and can use a neutral wall player standing in a zone on the side for a one-two. The attacker decides: dribble or combine.
Age
U11–U19
Players
6–12
Duration
15 min
IntermediateGlobal1v1
Football-adapted game
Shield the Ball in the Circle
In a circle of cones 8 m across, one player shields the ball for 20 seconds while a partner tries to kick it out. A pure shielding duel.
Age
U9–U16
Players
4–16
Duration
10 min
BeginnerGlobal1v1
Match
2v2 in the Box With Wide Crossers
A 2v2 between two goals with goalkeepers and two neutral crossers on the sidelines. Goals from crosses count double, so attackers learn to attack the box and defenders to mark in it.
Age
U13–Senior
Players
8–12
Duration
16 min
IntermediateGlobal2v2
Circuit
T-Drill With Pass and Receive
The classic T agility drill with a football ending: sprint forward, shuffle left and right, return to the centre and receive a pass to play back first time.
Age
U11–Senior
Players
4–12
Duration
12 min
IntermediateAnalyticalAgility
Match
6v6: Switch to the Weak Side
A 6v6 game with two wide channels. A goal scored after the ball has moved from one wide channel to the other in the same attack counts triple.
Age
U15–Senior
Players
12–16
Duration
24 min
AdvancedGlobalAttacking
Circuit
Juggling Challenge Ladder
Each player works through a ladder of juggling challenges, from one bounce between touches to alternating feet and thighs. Players record their best score at every level.
Age
U9–U16
Players
2–24
Duration
10 min
BeginnerAnalyticalCoordination
Circuit
Volleys and Half-Volleys From Lofted Serves
A server on the side lofts balls into the box; the finisher arrives and strikes on the volley or half-volley. Technique first, then power.
Age
U13–Senior
Players
4–12
Duration
15 min
IntermediateIntermediateFinishing
Circuit
Goalkeeper Handling Progression
A goalkeeper warm-up from 8 m: catches at chest height, low balls scooped, high balls above the head and balls to the side, all with correct hand shape.
Age
U11–Senior
Players
2–4
Duration
12 min
BeginnerAnalyticalGoalkeeping
Circuit
Long Diagonal Pass Into a Box
Pairs play long diagonal passes of 30–40 m between two 4 × 4 m boxes. The receiver must control inside the box and move the ball out with the second touch.
Age
U13–Senior
Players
4–16
Duration
15 min
IntermediateAnalyticalPassing
Circuit
One-Twos Past Three Mannequins
Pairs travel up a 30 m channel playing a one-two around each of three mannequins. One player dribbles at the mannequin, the partner offers the wall and returns first time.
Age
U11–Senior
Players
4–12
Duration
12 min
BeginnerAnalyticalPassing
Circuit
Direct Free Kicks Over the Wall
Players take direct free kicks from 20–22 m over a wall of mannequins, aiming for the goalkeeper's far corner or the near side over the wall.
Age
U13–Senior
Players
4–10
Duration
15 min
IntermediateIntermediateSet Pieces
Match
8v8 Pressing on the Sideline Trigger
An 8v8 game where the defending team scores a bonus point for winning the ball within 6 seconds after a pass to a full-back near the sideline. Rehearses one clear pressing trigger.
Age
U15–Senior
Players
16–22
Duration
24 min
AdvancedGlobalTactical
Circuit
Passing by Numbers Sequence
Each player has a number and passes only to the next number (1 to 2, 2 to 3…) while everyone moves around the area. Players must know where their receiver is before the ball arrives.
Age
U9–U16
Players
6–16
Duration
10 min
BeginnerAnalyticalWarm-Up
Circuit
Cool-Down Circle: Gentle Passes and Stretches
Players stand in a circle, pass slowly calling a teammate's name and hold the stretch the coach calls. A calm cool-down that keeps children engaged.
Age
U7–U14
Players
4–16
Duration
8 min
BeginnerAnalyticalStretching & Cool-Down
Waves
Defending Corners and Wide Free Kicks: Mixed Marking
Three zonal defenders protect the six-yard box while three man-markers follow the best headers. Corners and wide free kicks against a live attack.
Age
U13–Senior
Players
14–20
Duration
20 min
AdvancedGlobalDefending
Match
Mid Block with Pressing Signals: 8+GK v 8+GK
A team match where blue defend in a compact 4-4 mid block and only press when a signal appears: a pass to the touchline, a back pass or a poor touch.
Age
U13–Senior
Players
18–20
Duration
25 min
AdvancedGlobalTactical
Waves
Throw-ins: Forbidden Zone and Go-and-Return
4v3 from a throw-in. Nobody may wait in the zone in front of the thrower, so receivers take their marker away and come back to get the ball.
Age
U11–Senior
Players
8–14
Duration
15 min
IntermediateGlobalSet Pieces
Possession game
7v7+1 Possession with Team Shape
7v7 keep-ball with a central neutral in a big area. To score, the team must string eight passes that use both halves; without the ball the team defends as a compact block.
Age
U13–Senior
Players
15–17
Duration
20 min
AdvancedGlobalPossession
Circuit
Goalkeeper Set Position and Recovery
Two servers shoot one after the other from different angles. The goalkeeper sets before each shot, saves, then gets up quickly to be set for the second.
Age
U9–Senior
Players
3–5
Duration
12 min
IntermediateAnalyticalGoalkeeping
Circuit
Striker Double Movement and Finish
The striker checks towards the ball, then spins in behind two mannequins (the centre-backs) to receive a through pass and finish. A pattern to teach the timing of runs in behind.
Age
U13–Senior
Players
5–12
Duration
15 min
IntermediateIntermediateAttacking
Circuit
Cushion and Go Through a Gate
A partner throws the ball in the air; the receiver cushions it with the foot, thigh or chest and dribbles through one of two gates in two touches.
Age
U9–U16
Players
2–20
Duration
12 min
BeginnerAnalyticalBall Control
Football-adapted game
Mirror Me in Pairs
Two players face each other across a line. The leader moves sideways, forwards, backwards and changes rhythm; the partner copies every movement like a mirror.
Age
U7–U16
Players
2–24
Duration
8 min
BeginnerIntermediateCoordination
Waves
1v1 Wide: Show the Attacker Outside
A defender faces a winger in a wide channel. The winger scores in a mini-goal (a shot from inside) or by dribbling to the byline zone (a cross). The defender must force the outside route.
Age
U11–Senior
Players
6–12
Duration
15 min
IntermediateGlobalDefending
Match
Compact Block: Three Vertical Zones
A 6v6 match on a pitch split into three vertical zones. When defending, all outfield players must be in the ball's zone and one adjacent zone; a goal conceded while breaking the rule counts double.
Age
U15–Senior
Players
14–18
Duration
24 min
AdvancedGlobalDefending
Circuit
Lay-Off and Shoot From Distance
A midfielder passes into a striker in front of a wall of mannequins, receives the lay-off and shoots first time from 18–20 m.
Age
U13–Senior
Players
5–12
Duration
15 min
IntermediateIntermediateFinishing
Football-adapted game
Football Golf Course
Players play a course of six to nine 'holes' (cone gates) across the pitch, counting the number of passes needed to get the ball through each gate. Fewest touches wins.
Age
U9–Senior
Players
2–24
Duration
15 min
BeginnerAnalyticalFun Games
Waves
Goalkeeper 1v1 Breakaways
Attackers run through from 27 m; the goalkeeper must come off the line, narrow the angle, stay big and decide when to go down to block or smother.
Age
U13–Senior
Players
4–12
Duration
15 min
AdvancedGlobalGoalkeeping
Circuit
Third-Man Diamond Rotation
In a diamond, the first player passes into the middle, receives the lay-off and plays to a wide player who finds the runner at the top. A pattern to automate the third-man combination.
Age
U13–Senior
Players
6–10
Duration
15 min
AdvancedAnalyticalPassing
Waves
Goalkeeper Save and Fast Break
The goalkeeper saves a shot and immediately throws to a winger; three attackers break against two defenders and must shoot at the other goal within 12 seconds.
Age
U13–Senior
Players
10–14
Duration
18 min
IntermediateGlobalTransition
Circuit
Throw-ins for Kids: Throw, Receive and Play
In pairs, one player takes a correct throw-in to a teammate who loses their marker, controls and dribbles through a gate. Throw-in technique for young players.
Age
U9–U12
Players
4–16
Duration
12 min
BeginnerAnalyticalSet Pieces
Football-adapted game
Four-Corner Reaction Box
A player stands in the middle of a 6 × 6 m box with four coloured corners. The partner calls a colour; the player touches that cone and returns to the centre as fast as possible.
Age
U9–U19
Players
2–20
Duration
10 min
BeginnerIntermediateAgility
Positional game
Holding Midfielder: Screen the Strikers
Three midfielders try to pass into two strikers. A holding midfielder in a screening zone moves with the ball to block the passing lanes, and two centre-backs mark the strikers.
Age
U13–Senior
Players
8–10
Duration
15 min
AdvancedGlobalDefending
Circuit
Hip Mobility Routine
Six hip mobility exercises without equipment: hip circles, open and close the gate, 90-90 switches, lunge with rotation, lateral lunge and deep squat hold.
Age
U13–Senior
Players
1–30
Duration
10 min
BeginnerAnalyticalMobility & Core
Circuit
Passing Circle With a Middle Player
Players stand in a circle around a middle player. Two balls circulate: one passed across the circle, the other through the middle player, who must scan before every reception.
Age
U13–Senior
Players
8–14
Duration
10 min
IntermediateAnalyticalPassing
Circuit
Pass and Overlap Pattern to Cross
A passing pattern from midfield to the wing: pass in, lay-off to the wide player, overlap run and pass into the run, then a cutback for the striker to finish.
Age
U13–Senior
Players
6–14
Duration
15 min
IntermediateAnalyticalPassing
Possession game
4v4 Possession Intervals for Endurance
4v4 keep-ball in 30 × 25 m played in intervals of 3 minutes with 1.5 minutes rest. High-intensity endurance with the ball instead of running without it.
Age
U15–Senior
Players
8–12
Duration
20 min
IntermediateGlobalPossession
Positional game
Positional Game: Five Vertical Lanes
A possession game on a pitch split into five vertical lanes. No more than two attackers in the same lane and never two on the same line, so players learn to occupy width and the half-spaces.
Age
U15–Senior
Players
14–18
Duration
20 min
AdvancedGlobalTactical
Circuit
Shadow Jockeying Footwork
In a narrow channel, an attacker dribbles at walking pace and changes direction; the defender jockeys backwards, staying side-on and an arm's length away without tackling.
Age
U11–Senior
Players
2–20
Duration
10 min
IntermediateIntermediateAgility
Football-adapted game
Throw, Head, Catch
A handball-style game where the ball must follow the sequence throw – header – catch. Goals can only be scored with a header. A playful introduction to heading with soft, accurate throws.
Age
U9–U14
Players
8–16
Duration
12 min
BeginnerGlobalCoordination
Waves
Defending Crosses: Clear and Step Out
Three defenders and a goalkeeper defend crosses against three attackers. After every clearance, the line steps out together to the edge of the box.
Age
U15–Senior
Players
10–14
Duration
18 min
IntermediateGlobalDefending
Football-adapted game
Reading the Pass to Intercept
Four passers on the sides of a 20 m channel play passes across a middle zone where two defenders try to intercept. Defenders learn to read the passer's body and step in at the right time.
Age
U11–U19
Players
6–12
Duration
12 min
IntermediateGlobalDefending
Circuit
Tackling Technique: Poke and Block
In pairs, the attacker dribbles at walking pace and the defender practises two tackles: the poke tackle when the ball is far from the attacker's foot, and the block tackle in front.
Age
U11–Senior
Players
4–16
Duration
12 min
IntermediateIntermediateDefending
Circuit
Low Diving Saves: From Kneeling to Standing
A progression to teach the low dive safely: first from kneeling, then from a crouch, then from the set position with a step to the ball.
Age
U11–Senior
Players
2–4
Duration
12 min
IntermediateAnalyticalGoalkeeping
Circuit
Driven Pass Into the Striker and Lay-Off
A defender or midfielder drives a firm 20–25 m pass into a striker who has a defender on their back. The striker lays off to a supporting runner, who plays back to the start.
Age
U13–Senior
Players
6–12
Duration
15 min
IntermediateIntermediatePassing
Waves
Wide Free Kick: Delivery and Timed Runs
Free kicks from the side of the box: the kicker whips the ball between the defensive line and the goalkeeper while three runners attack the near post, the centre and the far post.
Age
U15–Senior
Players
10–16
Duration
18 min
AdvancedGlobalSet Pieces
Match
Attack With Two in Rest Defence
A 6v6 game where the attacking team must always keep two players in its own half. If the opponent scores on a counter while the rule is broken, the goal counts double.
Age
U15–Senior
Players
14–16
Duration
20 min
AdvancedGlobalTactical
Circuit
Shadow Play: Build-Up Patterns
The team plays through its build-up patterns without opponents, from the goalkeeper to a finish, while the coach calls where the imaginary pressure comes from.
Age
U15–Senior
Players
8–16
Duration
15 min
IntermediateAnalyticalTactical
Circuit
Goalkeeper Angle Play: Five Shooting Cones
Five shooters stand on an arc around the box. The coach calls a number; the goalkeeper moves to the correct position for that angle and sets before the shot.
Age
U13–Senior
Players
4–10
Duration
15 min
IntermediateIntermediateGoalkeeping
Circuit
Copenhagen Adductor Exercise in Pairs
A partner holds the top leg while the player lifts the hips in a side plank. One of the most effective exercises to prevent groin injuries in football.
Age
U15–Senior
Players
2–30
Duration
8 min
IntermediateAnalyticalMobility & Core
Positional game
Back Three and Wing-Backs Build-Up
A back three, two wing-backs, a holding midfielder and the goalkeeper build up against four pressers and score in one of three mini-goals on the 45 m line.
Age
U15–Senior
Players
11–13
Duration
20 min
AdvancedGlobalTactical
Circuit
Single-Leg Balance and Control Circuit
Four stations of balance work with the ball: single-leg passes, hop-and-control, catch on one leg and control after a hurdle jump. Coordination and injury prevention in one block.
Age
U11–Senior
Players
4–16
Duration
15 min
IntermediateAnalyticalCoordination
Circuit
Heading at Goal: Technique
A server throws the ball from the side; the header attacks it and heads down towards the goal. Progression from standing to running headers. Limit the number per player.
Age
U13–Senior
Players
4–12
Duration
12 min
IntermediateIntermediateFinishing
Waves
Goalkeeper Claiming Crosses
Wide players deliver crosses from both sides; the goalkeeper decides to come and catch at the highest point or stay. Two attackers and a defender add traffic in the box.
Age
U13–Senior
Players
4–10
Duration
15 min
AdvancedIntermediateGoalkeeping
Circuit
Goalkeeper Double Saves and Rebounds
A shooter strikes from 13 m through two mannequins (screen); a second attacker follows in for the rebound. The goalkeeper must save, get up quickly and save again.
Age
U13–Senior
Players
4–8
Duration
12 min
AdvancedIntermediateGoalkeeping
Circuit
Core Circuit With the Ball for Youth
Four core exercises with a ball for young players: sit-up and throw-in, plank ball taps, back-to-back ball pass and glute bridge holding the ball between the knees.
Age
U11–U16
Players
4–24
Duration
10 min
BeginnerAnalyticalMobility & Core
Circuit
Plank Passing in Pairs
Two players face each other in a forearm plank, 3 m apart, and roll the ball to each other with one hand without letting the hips drop.
Age
U13–Senior
Players
2–24
Duration
10 min
IntermediateAnalyticalMobility & Core
Football-adapted game
Walking Football Match
A match where nobody may run: one foot must always touch the ground. Ideal the day after a match, when players need to move and touch the ball without load.
Age
U13–Senior
Players
8–20
Duration
12 min
BeginnerGlobalFun Games
Circuit
Walking Passing Cool-Down
Pairs walk the length of the pitch side by side, 8 m apart, passing with both feet. Heart rate comes down while players keep touching the ball.
Age
U11–Senior
Players
4–30
Duration
8 min
BeginnerAnalyticalStretching & Cool-Down
Waves
Defending Free Kicks: Wall and Markers
The goalkeeper sets a wall for free kicks from different positions while the other defenders mark runners. Attackers try direct shots and short routines.
Age
U13–Senior
Players
8–14
Duration
15 min
IntermediateGlobalSet Pieces
Circuit
Goalkeeper Distribution to Target Boxes
The goalkeeper distributes to teammates in three target boxes: a rolled throw to the full-back, an overarm throw to the wing and a kick to the far box.
Age
U11–Senior
Players
3–8
Duration
12 min
BeginnerAnalyticalGoalkeeping
Circuit
Repeated Sprints With Ball and Shot
Players run with the ball at full speed over 18 m, shoot, and jog back for the next repetition every 30 seconds. Six repetitions per set: repeated-sprint ability with a football ending.
Age
U15–Senior
Players
4–16
Duration
18 min
AdvancedIntermediateSpeed
Circuit
Yoga Flow for Recovery Days
A 12-minute flow of yoga-based positions for the day after a match: cat-cow, downward dog, low lunge, pigeon, child's pose and lying twist.
Age
U15–Senior
Players
1–30
Duration
12 min
BeginnerAnalyticalStretching & Cool-Down

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