Football-trainings

10 min warm up.

35 min practice.
40 min play.
5 minutes cool down.

In every exercise that says just one at a time we should try to have as many groups as
possible. We want the players to practice as much as possible.
Let`s try to have two exercises each training in addition to the warm up.

1 month:
Week 1:
- 10 min - Warm up: Do some easy jogging while bringing in some exercises that
uses the whole body. Not just “normal” jogging. If there are enough balls a good
part of the warm up will be to divide the players in pairs and make them pass to
each other while jogging. One touch only.
- 20 min - Exercise 1: Passing training - 4 cones in a square. 5 (6 if necessary)
players in each group. One (or two) in the middle who should try to take the ball.
The others between the cones. It is important that they only stay on the lines
between the cones. When the one in the middle touches the ball the one who
missed has to go in the middle.
- 15 min - Exercise 2: If the training is inside we can have precision shooting on
small goals. As many balls and goals in play as possible. If it`s outside we should
practice on corner kicks. One team should defend the goal while the other tries to
score. The striking team can be two or three players more than the defending
team. Then they will get more practice in scoring.
- 40 min play
- 5 minutes cool down

Week 2:
- 10 min - Warm up
- 20 min - Exercise 3: Passing training - Small field. No actual goals. Each team
scores by making 5 passes without the other team touching the ball.
- 15 min - Exercise 4: Shooting training - Receive a pass and shoot. Let them stand
around 15 meter from the goal, and with a straight angle. Do it differently if it`s
inside. Shorter distance and smaller goals.
- 40 min play
- 5 minutes cool down

Week 3:
- 10 min - Warm up
- 20 min - Exercise 5: Passing training. Two teams. One team should be 3 people
and the other 5. The players can only move in a limited area. The team with five
 people should start with the ball and the game continues as long as they have the
ball. If the other team manages to take the ball they have to start over. We can see
what works best but the team with 3 players get points every time they manage
to take the ball, while the other team have to make for example 10 or 15 passes to
get a point.
- 15 min - Exercise 6: Lead the ball - 6-10 cones in a line with ca. 1,5 m space
between. Lead the ball through the cones and pass back to the next person in line.
As many groups as possible.
- 40 min play
- 5 minutes cool down

Week 4:
- 10 min - Warm up
- 15 min - Exercise 7: Long passes. Divide the players in pairs if enough balls,
three our four if not enough. Each pair should have at least 20 meters between
them. It depends on there skills. Shoot long passes to each other. Low passes
along the field and up in the air. If good skills use both legs.
- 20 min - Exercise 8: 3 defenders and 4 strikers (no goalkeeper this time – give
them the chance to score). Everyone finds their positions. The strikers start with
the ball and will use the space on the field to try to get around the defenders. This
exercise should improve their positioning and movement. This is an exercise
where we should comment shortly after each time.
- 40 min play
- 5 minutes cool down

2 month:
Week 1:
- 10 min - Warm up: Do some easy jogging while bringing in some exercises that
uses the whole body. Not just “normal” jogging. If there are enough balls a good
part of the warm up will be to divide the players in pairs and make them pass to
each other while jogging. One touch only.
- 20 min - Exercise 1: Passing training - 4 cones in a square. 5 (6 if necessary)
players in each group. One (or two) in the middle who should try to take the ball.
The others between the cones. It is important that they only stay on the lines
between the cones. When the one in the middle touches the ball the one who
missed has to go in the middle.
- 15 min - Exercise 2: If the training is inside we can have precision shooting on
small goals. You need 4 goals and they should have numbers from 1-4. Everybody
starts on the same goal, number 1. If they score they can stay at goal number 1
but if they miss they have to go down to goal number 2 and so on. If they score on
goal 4, 3 or 2 they will go up one level. If they end up at goal number 4 they have
to be there until they score and can go up to goal number 3. This should go fast.
They must run to pick up their ball and give to the next player in line.
- If it`s outside we should practice on corner kicks. This time not only from the
corner flag but also from a larger area. One team should defend the goal while the
other tries to score. The striking team can be two or three players more than the
defending team. Then they will get more practice in scoring.
 - 40 min play
- 5 minutes cool down

Week 2:
- 10 min - Warm up
- 20 min - Exercise 3: Passing training - Small field. No actual goals. Each team
scores by making 5 passes without the other team touching the ball. This time
there is a joker on the field. This person is in addition to the two teams and he
always belongs to the team with the ball.
- 15 min - Exercise 4: Shooting training - Receive a pass and shoot. Different angle
- from the side.
- 40 min play
- 5 minutes cool down

Week 3:
- 10 min - Warm up
- 20 min - Exercise 5: Passing training. Two teams. One team should be 3 people
and the other 5. The players can only move in a limited area. The team with five
people should start with the ball and the game continues as long as they have the
ball. If the other team manages to take the ball they have to start over. We can see
what works best but the team with 3 players get points every time they manage
to take the ball, while the other team have to make 10 or 15 passes to get a point.
- 15 min - Exercise 6: Lead the ball - 6-10 cones in a line with ca. 1,5 m space
between. Lead the ball through the cones and pass back to the next person in line.
As many groups as possible. When they have done some rounds do it as a relay.
- 40 min play
- 5 minutes cool down

Week 4:
- 10 min - Warm up
- 15 min - Exercise 7: Long passes. Divide the players in pairs if enough balls,
three our four if not enough. Each pair should have at least 20 meters between
them. It depends on there skills. Shoot long passes to each other. Low passes
along the field and up in the air. If good skills use both legs. At every pass they
should practice how to receive the ball with their feet (inside and outside) and
thighs.
- 20 min - Exercise 8: 1 goalkeeper, 3 defenders and 4 strikers. Everyone finds his
positions. The strikers start with the ball and will use the space on the field to try
to get around the defenders. This exercise should improve their positioning and
movement. This is an exercise where we should comment shortly after each time.
- 40 min play
- 5 minutes cool down
3 month:
Week 1:
- 10 min - Warm up: Do some easy jogging while bringing in some exercises that
uses the whole body. Not just “normal” jogging. If there are enough balls a good
part of the warm up will be to divide the players in pairs and make them pass to
each other while jogging. One touch only.
- 20 min - Exercise 1: Passing training - 4 cones in a square. 5 (6 if necessary)
players in each group. One (or two) in the middle who should try to take the ball.
The others between the cones. It is important that they only stay on the lines
between the cones. When the one in the middle touches the ball the one who
missed has to go in the middle.
- 15 min - Exercise 2: If the training is inside we can have precision shooting on
small goals. You need 4 goals and they should have numbers from 1-4. Everybody
starts on the same goal, number 1. If they score they can stay at goal number 1
but if they miss they have to go down to goal number 2 and so on. If they score on
goal 4, 3 or 2 they will go up one level. If they end up at goal number 4 they have
to be there until they score and can go up to goal number 3. This should go fast.
They must run to pick up their ball and give to the next player in line.
- If it`s outside we should practice on feeds. The players should come running into
the penalty area when the feed comes. One team should defend the goal while the
other tries to score. The striking team can be two or three players more than the
defending team. Then they will get more practice in scoring.
- 40 min play
- 5 minutes cool down

Week 2:
- 10 min - Warm up
- 20 min - Exercise 3: Passing training - Small field. No actual goals. Each team
scores by making 5 passes without the other team touching the ball.
- 15 min - Exercise 4: Shooting training - Receive a pass and shoot. Now the pass
should not come from the side in front of the person, but from the side behind
him. That is how the pass usually will be received in an actual situation. The
player starts 15-20 meters from the goal.
- 40 min play
- 5 minutes cool down

Week 3:
- 10 min - Warm up
- 20 min - Exercise 5: Passing training. Two teams. One team should be 3 people
and the other 5. The players can only move in a limited area. The team with five
people should start with the ball and the game continues as long as they have the
ball. If the other team manages to take the ball they have to start over. We can see
what works best but the team with 3 players get points every time they manage
to take the ball, while the other team have to make 10 or 15 passes to get a point.
 - 15 min - Exercise 6: Lead the ball. 6-10 cones in a line with ca. 1,5 m space
between. Lead the ball through the cones and pass back to the next person in line.
As many groups as possible. When they have done some rounds do it as a relay.
- 40 min play
- 5 minutes cool down

Week 4:
- 10 min - Warm up
- 15 min - Exercise 7: Long passes. Divide the players in pairs if enough balls,
three our four if not enough. Each pair should have at least 20 meters between
them. It depends on there skills. Shoot long passes to each other. Low passes
along the field and up in the air. If good skills use both legs. At every pass they
should practice how to receive the ball with the chest or head.
- 20 min - Exercise 8: If the training is outside use 1 goalkeeper, 6 defenders and
7 strikers. Let the players spread out on the field before starting. If it`s inside use
1 goalkeeper, 3 defenders and 4 strikers. Everyone finds their positions. The
strikers start with the ball and will use the space on the field to try to get around
the defenders. This exercise should improve their positioning and movement.
This is an exercise where we should comment shortly after each time.
- 40 min play
- 5 minutes cool down

Extra:
1. Two players against each other. One of them starts with the ball and should use his
skills to get past the other player. Start over again every time someone fails. Change
partners regularly. It may be smart to introduce some feints first at let them practice a
bit on these.