TRAINING DRILLS. There are many types of fitness, but which one is best for soccer? Speed? Stamina? Agility? Strength?

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Camron Golden
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1 TRINING DRILLS There are many types of fitness, but which one is best for soccer? Speed? Stamina? gility? 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? gility, 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 lan 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.

2 Drill 1 - Right foot only - & Run C PSS / RUN 1. TRINGLE 2. * = PLYER 3. PLYER PSSES 1x, THEN RUNS TO PLYER s POSITION FTER PSS. 4. PLYER PSSES 1x, THEN RUNS TO PLYER C s POSITION FTER PSS. 5. PLYER C DRILES WITH THE HIS FEET TO PLYER s POSITION. 6. S PLYERS ECOME COMFORTLE WITH THE DISTNCE, INCRESE THE DISTNCE ETWEEN THE CONES. PLYERS MUST NOT STND STILL, CONTINUOUS MOVEMENT. ONCE THE PLYERS CN PSS & RUN FOR WHILE CHNGE DIRECTION. PLYERS MUST REMEMER TO OPEN THRE ODY WHEN PSSING. SD LEVETT

3 Drill 2 - Left foot only - & Run C PSS / RUN 1. Triangle 2. * = Player 3. Player passes 1x, then runs to Player s position after pass. 4. Player passes 1x, then runs to Player C s position after pass. 5. Player C dribbles with ball at his feet to Player s position. 6. s 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.

4 Drill 3 Right foot only 1x all C 1. Diamond = 2. Player passes to Player, outside of cones. 3. Player passes 2m into diamond. 4. Player 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 s position. 6. Player takes Player s position. 7. Player takes Player C s position. 2M D

5 Drill 4 Left foot only 1x all C 1. Diamond = 2. Player passes to Player D, outside of cones. 3. Player D passes 2m into diamond. 4. Player 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 s position. 6. Player D takes Player C s position. 7. Player C takes Player s position. 2M D

6 Drill 5 Right / Left foot only 2x all 2M C 2M D 1. Diamond = 2. Player passes to Player, outside of cones. 3. Player passes 2m into diamond. 4. Player 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 s position. 6. Player takes Player s position. 7. Player takes Player C s position. 8. Player passes to Player D, outside of cones. 9. Player D passes 2m into diamond. 10. Player 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 s position. 12. Player D takes Player C s position. 13. Player C takes Player s position.

7 Drill 6 Right / Left foot only * * D F E 8M C 1. oth Players at cone dribble with the ball at there feet. 2. Cone Cone Cone C. 3. Remember players go in opposite direction to each other.

8 7M Drill 7 oth feet 2x Touch / 3x Touch * * * 7M * 1. Field = 7M x 7M 2. Play 7 v 7 ; 5 v 5 ; 5 v x Touch ; 3x Touch 4. Players can use players that are on the touch line. 5. 8x es counts as a goal. 6. ll 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.

9 Run Penalty area Drill 8 Right / Left foot One pass only * GK P3 P4 2M P2 * P1 Halfway line 1. ll 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

10 Run Penalty area Drill 9 Right / Left foot One pass only * GK P3 P4 2M P2 * P1 Halfway line 1. ll 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

11 Run Penalty area Drill 10 Right / Left foot One pass - Defender P5 * GK P3 P4 2M P2 Halfway line * P1 1. ll 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.

12 Run Penalty area Drill 11 Right / Left foot One pass - Defender * GK P5 P3 P4 2M P2 Halfway line * P1 1. ll 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.

13 Drill 12 Crossing the ball Right / Left foot * GK 5 v 5 ZONE 1 ZONE 2 ZONE 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.

14 1x Drill 13 - One foot only Right then Left Dribble 2x P 12M C 1x D 12M Dribble 2x P 1. One ball only with right / left only. 2. Cone passes to Cone 3. Cone dribbles to Cone C 3. Cone C passes to Cone D 4. Cone D dribbles to Cone

15 LEFT RIGHT - LEFT Dribble 3x Touches Drill 14 oth feet Dribble 5x Touches 2x P RIGHT LEFT RIGHT LEFT - RIGHT C 12M RIGHT LEFT- RIGHT Dribble 3x Touches D 12M Dribble 5x Touches 2x P LEFT RIGHT LEFT RIGHT - LEFT 1. Two balls with right / left only. 2. Cone dribbles to Cone both feet 3. Cone dribbles to Cone C both feet 4. Cone C dribbles to Cone D both feet 5. Cone D dribbles to Cone both feet

16 Drill 15 - One foot only Right / Left 1x 1x 2x P C 9M 3M D 3M 1x 9M 1x 2x P 1. Player passes 3m from Cone 2. Player runs to Cone after pass. 3. Player runs onto pass and passes to Cone C 4. Player 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 8. Player D runs to Cone after pass

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

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

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

20 Drill 19 / Run - One foot only Right / Left / Run 2x P 12M C 3M F E 3M D 12M 2x P / Run

21 Drill 20-3x Touch football 12M 3x P v 3x P 4x P v 4x P 5x P v 3x P 6x P v 2x P 12M 1. One team is called attackers, the other team is defenders. 2. Outside players is the coaches call / 6 / 8 es count as 1 point. 4. Outside players are only aloud to touch the ball 2x.

22 Runs to shoot at goal Penalty rea Drill 21 Right / Left foot with defender GK 1x D D1 runs across the field, and tries to stop the shoot from taking place, slide tackle. P1 Shoots 2 1 Halfway line 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.

23 Runs to shoot at goal Penalty rea Drill 22 Right / Left foot - with defender GK 1x D1 P1 Shoots 2 1 Halfway line 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.

24 Drill 23 oth feet 2 v 2 3 v 3 4 v 4 2 v 2 3 v 3 4 v 4 Teams are not aloud over the halfway line

25 Drill 24 One foot only Right / Left P1 P2 P3 P4 P5 P6 1. P1 faces P2 2. P1 es with right foot to P2 3. P2 Stops the ball with the right foot, turns & passes with left foot to P3 4. P1 es 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.

26 4M Drill 25 Right / Left P2 C 1. P1 is the only player to move. 2. P1 es P2 3. P1 Runs to cone C 4. P2 es to cone C 5. P1 es back to P2 6. P1 runs back to cone 7. Start exercise again P1

27 8M 8M Drill 26 Dribble / Right / Left 2x P 2x P 2x P Dribble 2x Touch 3x Touch Dribble 2x Touch 3x Touch Dribble 2x Touch 3x Touch C 1. Cone Dribbles to cone, then passes to Cone C, P1 runs to Cone C. 2. Cone C Dribbles to Cone, then passes to Cone, P2 runs to Cone.

28 OUTSIDE OF FOOT 8M INSIDE OF FOOT INSIDE OF FOOT OUTSIDE OF FOOT 8M Drill 27 / Run Right / Left Inside / Outside 2x P1 2x P4 2x P C P1 PSSES INSIDE OF FOOT TO P2, P2 STOPS, TURNS & PSSES TO P3 OUTSIDE OF FOOT. 2. P1 RUNS TO P2 POSITION, P2 RUNS TO P3 POSITION, P3 RUNS TO POSITION P2 FTER PSS

29 OUTSIDE OF FOOT 8M INSIDE OF FOOT INSIDE OF FOOT OUTSIDE OF FOOT 8M Drill 28 / Run Right / Left Sole of foot 2x P1 2x P4 2x P C P1 - PSSES INSIDE OF FOOT TO P2, P2 - STOPS THE LL - SOLE OF FOOT - TURNS & PSSES TO P3 - OUTSIDE FO FOOT. 2. P1 RUNS TO P2 POSITION, P2 RUNS TO P3 POSITION, P3 RUNS TO POSITION P2 FTER PSS 3. P1 - PSSES OUTSIDE OF FOOT TO P2, P2 - STOPS THE LL SOLE OF FOOT TURNS & PSSES TO P3 OUTSIDE OF FOOT.

30 INSIDE OF FOOT 8M INSIDE OF FOOT 8M Drill 29 Right / Left Inside / Outside Short / Long pass long the ground C P1 PSSES INSIDE OF FOOT TO P2, P2 PSSES INSDIE OF FOOT CK TO P1, P1 PSSES INSIDE OF FOOT TO P3. 2. P2 DOESN T MOVE - ONLY P1 & P3 RUN. 3. FTER P1 HS PSSED TO P3 P3 RUNS TO P3 POSITION.

31 8M 8M Drill 30 Right / Left Inside / Outside Short / Long pass Rainbow ball C P1 PSSES INSIDE OF FOOT TO P2, P2 PSSES INSDIE OF FOOT CK TO P1, P1 PSSES RINOW PSS TO P3. 2. P2 DOESN T MOVE - ONLY P1 & P3 RUN. 3. FTER P1 HS PSSED TO P3 P3 RUNS TO P3 POSITION.

32 * HED TENNIS: 5 v 5 IF THE LL TOUCHES THE GROUND, STOP. THROW LL UP TO HEDER OR THROW TO NOTHER PLYER TO HEDER. PLYERS OUTSIDE THROWS THE LL TO ONE OF HIS OWN PLYERS. GOL IS SCORED ONLY Y HEDING THE LL *

Ajax training drills Diamonds and Triangles

Ajax training drills Diamonds and Triangles Sammanställt av Adam Gibbs 1X = 1 Touch 2X = 2 Touch Träna som Ajax Tänk på att alltid ha ett syfte med din övning! gibbsfotboll@hotmail.com 2 1. TRIANGLE 6M 2. * = PLAYER 3. PLAYER A PASSES 1x, THEN RUNS