Formota Football Club

Training Schedule
(BASIC)
Wednesday, 8.30PM
Padang Permas Jaya
 FLOW
1. Stretching Exercise
2. Slow Jog
3. Simple Passing
4. Simple Rondo
5. Simple Ball Juggling
6. Ball Progression 1
7. Ball Progression 2
8. 1 vs 1 small goal post
1. Stretch Exercise (10 mins)
- Whole body
- Group Stretching
2. Slow Jog (10mins)
- Jog around the field for 2/3 rounds
3. Simple Passing (10 mins)
- Pair up with a partner
- Forward passes
- Training passing, receiving and first touch

4. Simple Rondo (10 mins)

 - All players gather in circle to do rondo
- Training for passing, quickness and reaction time.

5. Simple Ball Juggling (20 mins)

- Individual target (20)
 - Group target (20)
- Training for ball control

6. Ball Progression 1 (10 mins)

- Receive ball, turn around center and pass back
- Training for control and passing
7. Ball Progression 2 (10 mins)
- Receive ball, pass back, get beyond center, pass back
- Training for receiving and one-two movements
8. 1-V-1 (15 mins)
- Got 2 goal post to score
- Defender pass the ball
- Attacker need score goal by 10 seconds