How To Train

Individually Like A
Natural Footballer
Natural Ballers
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What Is A Natural
Footballer?

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A Natural Footballer Is An Effortless

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1 SPEED

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SPEED

How To Improve:
◉ Barefoot Sprints - 1 Set of 7
◉ Barefoot Sprints ( With Ball ) 1 Set of 5
◉ Regular Sprints 1 Set of 7
◉ Regular Sprints ( With Wall) 1 Set Of 5

Find a pitch and mark out the long side. Retract your toes (like in a toe crunch) and sprint the
distance. Focus on running on the ball of your foot and don’t let your heel collapse. (Don’t
Retract Your Toes When Sprinting With Ball) Make sure you take breaks in between each sprint.
Quality>Quantity
Sprinting Barefoot helps develop tendon stiffness and strength in the foot, therefore increasing
your top speed .
Regular Sprinting is more match-like. Barefoot sprinting is more beneficial but both can help
increase speed

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BALL CONTROL +
FIRST TOUCH

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BALL CONTROL + FIRST TOUCH

How To Improve:
◉ Ball + Wall Work
◉ Juggling
◉ High Juggling

The following methods will help you improve the quality of your first touch
and ball control. These should be done both barefoot and also with boots.
Balance is key.

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BALL + WALL WORK

How To:
Find a wall. Start off barefoot and practice passing the ball and controlling the
rebound. Use different passing techniques and try to control the ball with different
parts of your body. You don’t always control the ball with just one part of your
foot, making it as game realistic as possible. Also, try volleys and fancy first
touches. THERE ARE NO RESTRICTIONS! Be creative and have fun.
Do This For A Minimum Of 30 Minutes. Do Both Barefoot And With Cleats To Keep
It Balanced.

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Juggling

How To:
Juggling is essential to get comfortable on the ball with all the parts of your body.
Start off barefoot and juggle with no restrictions. Use both feet and try to include
all parts of your body. If you are a beginner, try to aim for a higher score every
time. If more advanced, entertain yourself by trying out different freestyle skills.
Do This For A Minimum Of 30 Minutes. Do Both Barefoot And With Cleats To Keep
It Balanced.

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High Juggling

How To:
Start off barefoot. Juggle normally and when comfortable, kick the ball high and try
to control it efficiently. Incorporate all parts of your body. Be creative and try to
control it with your chest, thigh, heel, outside, etc. This allows you to be
unpredictable during matches
Do This For A Minimum Of 30 Minutes. Do Both Barefoot And With Cleats To Keep
It Balanced.

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3 DRIBBLING

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Dribbling

How To Improve:
◉ Freestyle Dribbling
◉ Max Speed - Close Touch Dribbling

The following methods will help you improve the quality of your dribbling
and creativity. These should be done both barefoot and also with boots.
Balance is key.

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Freestyle Dribbling

How To:
Grab a ball and dribble around an unrestricted area for 30 seconds giving your
maximal effort. Try different skills and body feints as fast as possible. Imagine
players coming at you from different directions. Utilize a skill and accelerate off.
This works on your creativity, reactions, agility, and tight space dribbling.
Do This For A Minimum Of 15 Minutes. Do Both Barefoot And With Cleats To Keep It
Balanced.

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Max Speed - Close Dribbling

How To:
Grab a ball and dribble across the length of a pitch as fast as possible. The focus
here is to keep a high speed with various close touches on the ball for better
dribbling. Use both feet. Throw in a change of direction once in a while.
Do This At Least 10 times across the pitch. Take breaks in between when needed.
Do Both Barefoot And With Cleats To Keep It Balanced.

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4 SHOOTING

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Shooting

How To Improve:
◉ Unrestricted Shooting
◉ Position Based Shooting

The following methods will help you improve the quality and accuracy of
your shooting. These should be done both barefoot and also with boots.
Balance is key.

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Unrestricted Shooting

How To:
Grab a ball and find a goal. Start off barefoot and practice shots from different
attacking places. Try different techniques with both feet and try to maintain high
accuracy and power. Doing this barefoot allows you to get a better feel on the ball,
while letting your brain identify the different contact surfaces more accurately
Do This For A Minimum Of 15 Minutes. Do Both Barefoot And With Cleats To Keep It
Balanced.

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Position Based Shooting

How To:
Grab a ball and find a goal. Start off barefoot and practice shots from danger places
based on your position. Winger Ex. Run down your flank, cut in and shoot. Striker
Ex. Receive the ball with your back to the goal, turn and shoot. Try different
techniques with both feet and try to maintain high accuracy and power. Make it as
game realistic as possible. Doing this barefoot allows you to get a better feel on the
ball, while letting your brain identify the different contact surfaces more accurately
Do This For A Minimum Of 20 Minutes. Do Both Barefoot And With Cleats To Keep
It Balanced.

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5 PASSING

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Passing

How To Improve:
◉ Wall Passing
◉ Partner Passing

The following methods will help you improve the quality and accuracy of
your passes. These should be done both barefoot and also with boots.
Balance is key.

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Wall Passing

How To:
Grab a ball and find wall. Stand a desired passing distance. Practice passing with
different techniques. Use both feet and be creative. Experiment with different foot
surfaces. Attempt volley passes too. Set imaginary targets to work on your
accuracy.
Do This For A Minimum Of 20 Minutes. Do Both Barefoot And With Cleats To Keep
It Balanced.

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Partner Passing

How To:
Grab a ball and practice different passing variations with a partner. For short
distance, focus on hitting firm, fast passes with both feet and use with different
parts of your foot. For long distance, focus on your through ball or ping technique.
Have one make runs and try to make pinpoint passes to make it match realistic
Do This For A Minimum Of 30 Minutes. Do Both Barefoot And With Cleats To Keep
It Balanced.

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6 STAMINA

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Stamina

How To Improve:
◉ Hyperarch Pitch Sprints
◉ Half-Full Pitch Sprints

The following methods will help you improve aerobic endurance while also
emphasizing fascia-driven running. These can be done either barefoot or
also with boots. ( Preferably Barefoot )

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Hyperarch Pitch Sprints

How To:
Find a pitch and start on the the longer side. Retract your toes and sprint to the
maximum on one long side. Keep your heel from touching the floor and run on the
ball of your foot. Jog the short side and repeat.
Do At Least 5 laps, Or Max Out And Build Up Each Training Session. Do Either
Barefoot Or With Cleats (Preferably Barefoot).

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Half-Full Pitch Sprints

How To:
Find a pitch and start on the goal line. Retract your toes and sprint with your
maximum to half field. Jog back to your starting point and then sprint the whole
field. Keep your heel from touching the floor and run on the ball of your foot.
Repeat.
Do At Least 5 reps, Or Max Out And Build Up Each Training Session. Increase The
Speed Of The Jog Over time. Do Either Barefoot Or With Cleats (Preferably
Barefoot).

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7 Defending

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Defending

How To Improve:
◉ Wall Interceptions
◉ Partner Defending

The following methods will help you improve your defending skills. These can
be done either barefoot or also with boots. ( Preferably Barefoot )

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Wall Interceptions

How To:
Grab a ball and find a wall. Give a firm pass to the wall, with the intention of the
ball rebounding slightly to the sides. Attempt to block, slide, or intercept the
rebound. Try high passes and clear the ball with headers.
Do this for at least 20 minutes. Do Either Barefoot Or With Cleats (Preferably
Barefoot).

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Partner Defending

How To:
Grab a ball and with your partner, practice all types of defending. Do high intensity
1v1’s, sprint races to lose balls, work on reactions, aerial duels etc. DON’T SET ANY
RESTRICTIONS. Be Creative. (It is easier to work on defending with game-like
scenarios. This is only for enhancement.)
Do this for at least 20 minutes. Do Either Barefoot Or With Cleats (Preferably
Barefoot).

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Don’t Forget To Roll Out
Before And After
Training! The Bottom Of
Your Feet Too!

IMAGES USED IN THIS

DISCLAIMER
THIS IS ONLY FOR INDIVIDUAL
IMPROVEMENT. YOUR MAIN
FOCUS SHOULD BE PLAYING 11V11
AND SMALL SIDED GAMES. THIS IS
THE FASTEST WAY TO IMPROVE.
REAL GAMES IS THE BEST WAY TO
IMPROVE