Football training exercises

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59 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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