You are on page 1of 16

A) Line Passing Combination Warm-up, Passing Soccer Drill

This combination passing drill is designed to work on combination play while advancing
up the field. This will help focus on timing of passes, runs, combination play, and will be
a great warm-up to passing practices.


1. Start with 4 cones set along a sideline about 10 yards apart.
2. The player on one of the far cones start with the ball.


1. Player 1 passes into Player 2 who returns the ball back to player 1.
2. Player 1 then passes to Player 3 who returns the pass to Player 2.
3. Player 2 then passes to Player 4 who returns the pass to Player 3.
4. Player 3 then passes back to Player 4 who passes to Player 2.
5. The pattern is repeated as the players move in a straight line down the field.
6. Instruct the players to keep the same distance as much as possible when
moving down field.
7. When a groups reach the other side of the field have them wait until all
groups have completed.
8. Have the players repeat this pattern going to the other side of the field.
9. Repeat a few times to allow the players to warm-up and get into a rhythm.

Coaching Points

Focus on crisp clean passes with the right amount of pace.
Slightly lead the player so they receive the ball as they are advancing down the
Communication is important so each player is aware of the next move.

B) Combination Shooting Drills

This is a shooting drill that focuses on combination play and building up for a shot on
goal. There are multiple combination ideas to progressively make the shooting drill more


1. Create two fairly small triangles about 15 yards from each other and
approximately 5 yards outside the penalty box. You can adjust the distance
from the goal based on the age and skill level of your players.
2. Place a player on each cone with the remaining players lined up outside of the
triangle area.
3. You will only need a large supplies of balls per triangle.



1. Player 1 starts the first series by passing to player 2.
2. Player 2 passes to player 3.
3. Player 3 lays a ball into space near the top of the penalty box where player 1
can hit a first time shot on goal.


1. Player 1 passes to player 2.
2. Player 2 then passes to player 3.
3. Player 3 returns the ball to player 1.
4. Player 1 lays off a ball into space for player 3 to hit a first time shot on goal.


1. Switch sides the players shoot so players are shooting left and right footed.
2. Be creative and make up other combinations as they are limitless.

Coaching Points

Coaches, focus on the following:

Good passing combination to feet while playing in 1 touch.
Good fluid movement keeping the body under control
Finishing with a shot on target.
Focus on body mechanics when striking the shot.

C) Triangle Combination Passing Drill

This is a passing drill that focuses on combination play in a small area. You can focus on
pace of the pass, angle of the pass, weight of the pass, timing of the runs before and
after the pass, one-twos, and movement.


1. Create a triangle about 10 yards a side.
2. Place a player on each cone about 2 yards outside the triangle.
3. You will only need 1 ball per triangle.
4. Create multiple triangles according to the number of players you have. You can
also place additional players at the starting position and have them rotate
through each cone and return to the back of the line. Just be sure not to have
too many players in line where they are waiting too long to play.


1. Player 1 passes to player 2 on the outside of the cone.
2. 2 returns the player to 1.
3. Player 2 opens up and receives the pass from 1 on the opposite side of the
4. Player 2 now plays to 3 on the outside of the cone and the play continues
around the 3 cones.


1. Switch the direction of the play to focus on different angles of passing.

Coaching Points

Coaches, focus on the following:

Pace of the pass
Angle of the pass
Weight of the pass
Timing of the runs before and after the pass
Good fluid movement keeping the body under control

D) Speed of Play Warm-up

This soccer drill is a great warm-up to sessions relating to speed of play. Players must
have a good grasp of basic passing and receiving skills to successfully execute this
soccer drill.


Create a 30X40 grid. Divide the team into even groups of 6 players per group (each
group in different color pennies). Number the players 1 through 6; the ball should start
with players 1 and 4 to start the warm-up.


Follow the progression below after working on a step for 5-7 minutes. You can spend
more or less time on an area depending on the players and players might not be able to
complete all of the warm-up. With the players spread out inside the grid randomly and
intermingled, perform the following progression:

1. Players should pass to the next highest number upon receiving the ball. So #1
passes to #2; #2 passes to #3; #3 passes to #4; finally #6 passes to #1 and
the warm-up continues.
2. Next, reverse the pattern where #6 plays to #5, #5 passes to #4; etc.
3. Next, players play to odd players if they are odd numbers and even players
play to even numbers. For Example, #1 passes to #3, #3 passes to #5, etc
and #2 passes to #4, #4 passes to #6, etc
4. Decrease the number of touches to make the speed of play faster by
demanding quicker thought process.
5. Limit the verbal communication by limiting the number of words the players can
speak. For example, only let then say one word. So player #1 might ask for
player #2 by saying TWO.
6. Lastly, only allow non-verbal communication such as hand clapping, pointing,
eye contact, etc.

Coaching Points

1. Encourage players to think a step ahead and know who the ball is coming from
and who the ball is going to at all times.
2. Encourage proper passing and receiving skills.
3. Movement without the ball is crucial as players attempt to get in triangular

E) Circle Passing Combination Drill

The circle passing combination drill will focus on passing, communication, playing with
speed, and playing to feet. This is a great passing warm-up drill that can be a great start
to a passing practice.


1. Create a circle around two central players where the outside players are
about 5-7 yards from each other.
2. The two central players should have a soccer ball each.


1. The central players begin the drill at the same time by passing to outside
players on the opposite sides of the circle.
2. The outside player returns the pass back to the central player who maintaines
his central positioning.
3. The central player then immediately plays to the player to the left or right of
the initial player he passed to.
4. As this second outside player receives the pass he now switches roles with
the central player and looks to continue the same pattern on the opposite side
of the grid.
5. Leave it up to the players to decide whether to play to the left or right side of
the outside player based on whether the player is being used by the other
central player.
6. Players must play with their heads up scanning the field and communicating
so that two balls do not get played to the same player.


1. Change it up and do other passing combinations. Be creative.

Coaching Points

Good crisp passes with good pace on them - not too soft or to strong.
Heads up scanning the field to find the open players
Play with speed. Start slow and once they figure it out, ramp it up.
Make sure central players maintain the central position until switching with the
outside player in order to play facing the ball. If they get in too tight there will
not be much time to play the ball.
Allow the kids to be creative with their combination play.

F) Beginner Basketball Drill #1 - Dribble Relays

Drill Purpose

This drill is simple but it will help your players improve their ball-handling skills. It will
teach them how to sprint up the court without losing control, and improve their


1. Form at least 2 lines (If 12 or more players, form 3 lines).
2. Have the first two players in each line get a basketball.
3. On the whistle, each team starts.
4. The first player dribbles up and down the court as quickly as possible. (Dribble
down with right hand, dribble back with left hand.)
5. When 1st player reaches the 2nd player in line. The 2nd player begins.
6. Continue this until the last person has finished.

Points of Emphasis: Continually tell your players to...

1. Keep your head up while dribbling.
2. Keep your eyes looking forward.
3. Keep your dribble at or below waist.
4. Use your fingertips (do not use the palm of your hand to dribble).

Motivation / Teaching Tips

Tip #1 - If the players do not follow your points of emphasis, make them start over. Don't
let them settle for mediocrity. Make them work to get it done right.

Tip #2 - If a player loses control of the ball, make sure he/she gets the ball and starts
from the point where he/she lost control of the ball. Otherwise, players will fumble and
kick the basketball down the court, and the drill will lose its purpose.

Tip #3 - To keep the players from looking at the ball, you could position yourself at one
end of the court between the two lines and make sure the players maintain eye-contact
with you.

Tip #4 - Let the players know that if they do this drill correctly (head up, etc.), it will help
them find open players, see the defense while dribbling, and decrease the number of

Tip #5 - To add competitiveness to the drill, you could have the losing team run, do 15
push ups, etc. You could also reward the winning team. Sometimes, if you do not
provide rewards or punishments the players will not work as hard.
G) Beginner Basketball Drill #2 - Partner Shooting

Drill Purpose

This helps the players improve shooting off the pass. It simulates a shot being kicked out
from the post.


1. Player 1 has the ball and shoots.
2. Player 1 runs after the rebound.
3. Player 2 positions them self somewhere on the court.
4. Player 1 passes the ball to Player 2.
5. Player 2 shoots, gets their rebound.
6. Player 1 repositions them self on the court to shoot.
7. Player 2 passes him the ball.
8. Player 1 shoots, gets their rebound, passes to Player 2.
9. Repeat this over and over.

Points of Emphasis

Continually tell your players to...

1. Make sure players are moving to different spots on the floor. Emphasize good
fundamentals on the shot and the pass.

Motivation / Teaching Tips

Tip #1 - See which two players can make the most shots in 30 to 60 seconds.

Tip #2 - You could also add the variable after a Player 1 passes the ball to Player 2.
Player 1 goes to block out Player 2 after they shoot (only for a brief second). This will
help work on shooting and blocking out (rebounding).

H) Basketball Rebounding Drill: Close Out Box Out

Drill Purpose (All Ages)

This drill provides a competitive situation for practicing boxing out. This drill emphasizes
principles of closing on a shooter and maintaining a box out for the defensive players,
and it teaches offensive players to follow their shots. It will give players practice in
sustaining the intensity required to box out and to beat a box out.


1. Position five offensive players just outside the three-point line as shown. Five
defenders match up and assume position at the edges of the key as shown.
Place a ball on the ground just in front of the hoop.
2. On the coach's first whistle, defensive players sprint to close out on the offensive
players. The last three or four steps should be wide and choppy with the body
leaning slightly back and arms raised to shoulder height.
3. One the coach's second whistle, all five offensive players "shoot" a jump shot
(none of them will have a ball). Defenders contest the shots by shouting "shot"
and by moving close to the shooters with arms fully extended straight up and
keeping their feet on the ground.
4. As the shooters come down, the defenders turn and box out. The offensive
players try to get to the ball near the hoop, and the drill remains live until one
does get to the ball. The coach times this starting on the second whistle and
ending when an offensive player gets to the ball.
5. The coach blows a third whistle to signal that the repetition is over.

Points of Emphasis

1. Defensive players finish the close out with a low and wide center of gravity.
2. Defensive players establish contact on the shooters without low-bridging.
3. Holding, tripping, and/or any other illegal techniques should be pointed out and

Motivation / Teaching Tip

Coaches can attach some incentives for the team that gets the best time in
keeping the offensive players from reaching the ball.

I) Wing 1 on 1

Drill Instructions and Diagrams

1. Players line up in 2 lines, one on each elbow, facing baseline.
2. Coach is on top on the right side with the ball.
3. Coach calls "Go."
4. First player in each line sprints to touch a spot on the baseline in the middle of the
5. After touching spot, players race to the right wing
6. Coach passes to the 1st player out to the wing. Other player becomes defense.
7. Offensive player must make offensive move against live defense.

Teaching Points
1. Either player can be on offense. The first player out gets the ball, not the player
who started ball side.
2. Limit the dribble the offense can use. If you have good players, limit to 1 dribble.
In no situation should you allow more than 3.
3. Play on half the court. If playing the right side, score must come on the right side.
Theoretically in a game, there are defenders on the other side of the court
4. Reinforce "shot" and the catch, "lay-up" on the dribble.

J) F-A-S-T

Drill Purpose:
This is a drill out of our 60 Fun Youth Drills Ebook. This fun drill is great for developing
player skills such as speed dribbling and catching. You also develop some dodging

1. Each person is given a basketball and is in a small circle in the middle of the
court. The coach is to stand in the middle.
2. With a soft skin ball in your hands, call the name of a player and throw the ball
into the air. The player will then leave their basketball and runs to get the soft skin
3. Every other player then dribbles as fast as they can away from the person in the
middle. When the player catches the ball and yells "stop", everyone must stop
immediately and set their balls down beside them.
4. The player in the middle with the "soft" ball may take three steps toward the
nearest student and attempt to throw the ball at them. If the target is hit with the
ball, that person must give their basketball to the player that got them out and go
to the center of the court. If the person throwing the ball misses or the ball is
caught by the target, the original person stays in the middle.
5. Everyone then returns to the middle and the ball is thrown in the air and a new
name is called.

Teaching Tips

Remind players that they must push the ball out in front of their bodies to speed dribble


The number of steps taken to get close to the target may be changed depending
on the size of the gym.
The circle in the middle can be close to the person throwing the ball or it can be
moved away form the middle, depending on the gym size.

K) Jujitsu Technique No. 1: The Shoulder-Lock Hip Throw

1. Your attacker attempts a knife swipe.
2. Lean back slightly, and sidestep to your left to get out of the path of his knife.
3. Once the knife has passed, move back in and make a fist with both hands.
4. Step in with your right foot and bring both forearms up to block his back swing.
5. Block hard. (Fists are needed here because of his much greater force with a back
swing.) Your left forearm should block above the attackers elbow, while your right
forearm blocks his lower forearm as close to his elbow as possible. This will help keep
your right forearm away from the knife blade.

6. Before your opponent recovers from the blow, bend his arm by pushing with your right
forearm. Do not grab his forearm with your right hand because he will be able to resist if
you do. Open your right hand as you bend his arm back.
7. Bring your left forearm over his upper arm and clamp onto your right forearm. (The
hold is shown more clearly in Step 9). At this point, you may execute a rear shoulder-
lock takedown (not shown) by pushing down with your right forearm and stepping
forward with your right leg, then going down onto your right knee.
8. To execute a hip throw, swing your body around, bringing your left foot back against
your opponent with your right hip blocking his. Hold the shoulder lock tight against you.
9. Execute the throw, going down onto your right knee.
10. To set a wrist-lock lift, slide your right hand down to the back of his hand so his
knuckles are resting in the palm of your hand.
11. Lift up at the knuckles to break his wrist
12. or to raise your opponent up so you can set a neck scissor along with the wrist
13. Lean back to set the scissor.

L) Jujitsu Technique No. 3: Basic Drop Throw

1) Assume a ready position as your attacker is about to strike.

2)Block his punch away to your left with your left forearm, then

3) slide your left hand down and to grab your attackers sleeve, stepping across with your
left foot.

4) Pivot clockwise (to your left) on the ball of your left foot as your right hand grabs your
attackers clothing on his right shoulder.

5) Lift your right forearm to strike your attacker under the jaw as your right foot blocks his
right leg below his knee, as close to his ankle as possible. Your right knee should be
bent slightly against his right leg, with your right foot lined up right next to the outside of
his right foot. Ideally, your right big toe should be tight next to his right foot little toe. This
will guarantee that he is blocked low at his ankle. Before executing the throw, be sure
you are balanced. This is initially done by looking directly forward and down. If you can
see your left kneecap and the front of your left foot directly below it, you should be well-
balanced for the throw. As you develop a feel for the throw, this will no longer be

6) Strengthen your right leg sharply as you pull with your left hand and push with your
right, turning to your left (all at the same time). Be sure to keep your entire body in a
straight line from your right foot to your shoulders.

7-8) Once your opponent is down, slide your left hand so that your fingers are
underneath. Bring your right thumb and fingers next to your left hand to grab his wrist as
you drop down on his biceps (optional move) with your left kneecap for submission.
Dropping fast can break his wrist.
M) Judo Moves #1: Major Outer Reaping Throw

Osoto-gari is great not only for every MMA fighter but also for every martial artist its
one of the most devastating judo throws, Jimmy Pedro says. It lets you minimize
exposure of your back to your opponent. If you miss it, he isnt behind you to take
advantage of the position. Its an excellent counter to many grappling techniques.

Start with the standard grip for judo moves. Use your right hand to pull his weight onto
his left foot your goal is to get him to transfer his balance from both legs to one, he
says. With your left hand, your thumb goes high and your elbow comes to his chest,
driving him backward. Take a giant step with your right foot, equal to or a little past his
left foot. Your head and upper body should be over your right knee.

Next is the extension of your left, or reaping, leg. Dont just sneak it behind him get
full extension with it. Then swing it backward, reaping his left leg at the calf. As you do
that, your body acts like a pendulum your head is down as your leg swings up. Your
left leg should never touch the floor.
The effect of judo moves like this depends on your opponents skills. If hes a judoka,
hell be OK because he knows how to fall. If he doesnt, his head will probably snap
back and hit the ground. Hard. It can render him unconscious or even split his head
open, he says.
Assuming hes not incapacitated by the impact, you have several options for your next
judo moves. In judo, the finish would be to get his head and arm and pin him, Jimmy
Pedro says. In self-defense, you could strike him while hes on the ground or go into a
juji-gatame (cross-arm lock or armbar).
In fact, as a tidbit of judo info, Jimmy Pedro admits to once having used osoto-gari on
the street and he didnt need the armbar. It was in a foreign country, he says. One
of my buddies got stabbed in the leg, and I ended up grabbing the guy and throwing him.
There was a lot of blood.

N) Judo Moves #3: Cross-Arm Lock

Juji-gatame is a ground technique that can start when your opponent is on all fours,
Jimmy Pedro says. Hook in with your right foot and, at the same time, attack his right
arm with your right arm. Bring your left hand down to his neck to look for the strangle. All
the while, try to move your right hand out to work his right arm away from his body.
Then, if you dont get the strangle, you can attack the arm.
Place your left hand on the right side of his head and push it away from his arm. Swing
your body to make it perpendicular to his, then take your left knee and drive it
underneath and into his head. Continue to pull the arm away from his body.
Next in Jimmy Pedros arsenal of judo moves is to assume a tripod position in which
your weight rests on your forehead and legs. At this point, your opponent will probably
have so much pressure on his head that hell pick it up off the mat, allowing you to put
your left leg under his neck, he says. If hes not defending himself by keeping his arms
tucked in, you can finish him. Sure, youll be upside down, but the lock still works.
If, however, hes smart enough to keep his arms close to his torso, youll need to go one
step further in your judo moves. Your hand makes a kimura-type lock on his arm, after
which you roll him, he says. As you do, your left knee comes in tight and sits under his
body, and your right leg goes inside his leg. Elevate his hips or leg with your right leg,
then twist and torque with your arm to get him on his back.
From there, the judo moves that Jimmy Pedro recommends are fairly conventional:
Maintain pressure on the arm, pulling it so the elbow is higher than the fulcrum on your
thigh or pelvis. If he blocks by clasping his hands, use the arm thats closest to his head
to attack his wrist, not his elbow, Jimmy Pedro says. That minimizes his strength and
maximizes your leverage.
Remember to squeeze your legs together to minimize his chance of breaking free, he
says. Once the arm is straight, take his pinkie to your chest and arch your hips.

O) Muay Thai Basic - Warm Up

Joints warm up
a) Knees (!"#$%&'(): As we are going to use knees a lot during the training in order to
generate effective movement. Also, knees themselves are one of the basic weapons of
Muay Thai, especially when clinching. However, unfortunately knees are also one of the
weakest joints that can be easily attacked. The knees warm up can be done by bend
down your knees put your hands on the top of both knees then rotate knees round and
round repeatedly about 20 up to 30 times.
b) Ankles: Ankle are also very important joints for Muay Thai training. Even though we
do not use ankle for kick attack (Muay Thai uses shins for kick attack). Exercise ankles
by raise your heels and rotate ankles in circle about 10-20 times
c) Waist: Waist is very important part when clinching, effective waist warm up will reduce
chance for damage of muscles. Put your hands on the waist, then waist to the left 10
times and twist right 10 times.
d) Neck: When clinching, opponent will try to grab your neck in order to use knee attack.
Proper neck exercise will help to protect sprain and muscle damage. Put your hand on
the waist and move your face vertically and horizontally 10-20 times each.
Muscle relax and warm up Muscle relaxation is compulsory for Muay Thai training. We
use a lot of muscles during training. In Thailand, boxer normally use special kind of hot
oil, generally known as Nam Man Muay slightly apply on skin to make muscles stay
active. However, using hot oil is not compulsory for training and boxers do not allowed to
apply excessive hot oil on the body during Muay Thai competition.
Hamstrings There are two main figures to exercise hamstrings The first figure is intend
to relax and warm up triceps of legs and ankles. This figure is actually quite basic but
very effective. Stand-up figure: stand firmly and keep legs a bit apart from each other.
Bend over and put your hands to touch the floor. Stay still with that figure for about ten
seconds and repeat the whole process up to 3-5 times. Sit-down figure: sit down on the
floor and stretch one leg forward. If you stretch left leg bend over and use your left hand
grab the ankle firmly and stay with that figure for about ten second (same as stand-up
figure). Do the same pattern with the right leg.

P) Two Muay Thai Techniques

Two Muay Thai techniques were adopted by fighters from other martial arts: The Thai
low kick and the Thai roundhouse kick. They are actually variations of the same kick, but
hit at different heights. The low kick uses a rotational movement of the entire body to hit
the opponent's outer thigh or side of knee with the shin. When not properly defended
against, this technique often leads to the end of the fight, as the opponent has great
difficulty standing after a few powerful low-kicks. The Thai roundhouse kick is also
unique and was adapted for its efficiency. The kick is carried out with a straight leg and
the entire body rotating from the hip, which is "locked" right before the leg makes contact
to the opponent. At close ranges, Thai boxers strike with the shin; at longer ranges, the
foot makes contact.
Some knee techniques ("kao")
-Kao Dode (Jumping knee strike) - the Thai boxer jumps up on one leg and strikes with
that leg's knee.
-Kao Loi (Jumping or Flying knee strike) - the Thai boxer jumps up or takes step(s),
springs up off one leg and in mid-air switches to the other knee to strike. A quite
spectacular sight when it connects.
-Kao Tone (Straight knee strike) - the Thai boxer simply thrusts it straight upwards.
According to one written source, this technique is somewhat more recent than Kao Dode
or Kao Loi. Supposedly, when the Thai boxers fought with rope-bound hands rather than
the modern boxing gloves, this particular technique was subject to potentially vicious
cutting, slicing and sawing by an alert opponent who would block it or deflect it with the
sharp "rope-glove" edges or sometimes by the glass glued onto the "rope-gloves". This
explanation also holds true for some of the following knee strikes below as well.
-Kao Noi (Small knee strike) - the Thai boxer hits the inside upper thigh (above the knee)
of the opponent when clinching. This technique is used to wear down the opponent or to
counter the opponent's knee strike or kick.
Almost all techniques in Muay Thai use the entire body movement, rotating the hip with
each kick, punch, and block. The rotation of the hips in Muay Thai techniques, and
intensive focus on "core muscles" (such as abdominal muscles and surrounding
muscles) is very distinctive and is what sets Muay Thai apart from other styles of martial
During a competition, the participants perform a lengthy ritual and ceremony before the
fight (wai khru ram muay). The ritual is both for religious reasons and as a stretching